The 3 Phases Of Fat Loss (& How To Do It Right!)

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Cori Lefkowith, of “Redefining Strength” and “Strength At Any Age” fame, has advice:

As easy as 1, 2, 3?

Any kind of fat loss plan will not work unless it takes into account that the body can and will adapt to a caloric deficit, meaning that constantly running a deficit will only ever yield short term results, followed by regaining weight (and feeling hungry the whole time). So, instead, if fat loss is your goal, you might want to consider doing it in these stages:

1. Lifestyle adjustments (main phase)

Focus on sustainable, gradual improvements in diet and workouts.

  • Key strategies:
    • Start with small, manageable changes, for example focusing on making your protein intake around 30–35% of your total calories.
    • Track your current habits to identify realistic adjustments.
    • Balance strength training and cardio, as maintaining your muscle is (and will remain) important.
  • Signs of Progress:
    • Slow changes in the numbers on the scale (up to 1 lb/week).
    • Inches being lost (but probably not many), improved energy levels, and stable performance in workouts.

Caution: avoid feelings of extreme hunger or restriction. This is not supposed to be arduous.

2. Mini cut (short-term intensive)

Used for quick fat loss or breaking plateaus; lasts 7–14 days.

  • Key strategies:
    • Larger calorie deficit (e.g: 500 calories).
    • High protein intake (40–50% of your total calories).
    • Focus on strength training and reduce cardio, to avoid muscle loss.
  • Signs of Progress:
    • Rapid scale changes (up to 5 lbs/week).
    • Reduced bloating, potential energy dips, and cravings.
    • Temporary performance stagnation in workouts. Don’t worry about this; it’s expected and fine.

Caution: do not exceed 21 days, to avoid the metabolic adaptation that we talked about.

3. Diet break (rest & reset)

A maintenance period to recharge mentally and physically, typically lasting 7–21 days.

  • Key strategies:
    • Gradually increase calories (200–500) to maintenance level.
    • Focus on performance goals and reintroducing foods you enjoy.
    • Combine strength training with steady-state cardio.
  • Signs of Progress:
    • Increased energy, improved workout performance, and feeling fuller.
    • Scale may fluctuate initially but stabilize or decrease by the end.
    • Inches will be lost as muscle is built and fat is burned.

The purpose of this third stage is to prevent metabolic adaptation, regain motivation, and (importantly!) test maintenance.

For more on these and how best to implement them, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Can We Do Fat Redistribution?

Take care!

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  • Parsley vs Spinach – Which is Healthier?

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    Our Verdict

    When comparing parsley to spinach, we picked the parsley.

    Why?

    First of all, writer’s anecdote: today’s choice brought to you by a real decision here in my household! You see, a certain dish I sometimes prepare (it’s just a wrap-based dish, nothing fancy) requires a greenery component, and historically I’ve used kale or spinach. Of those two, I prefer kale while my son, who lives (and dines) with me, prefers spinach. However, we both like parsley equally, so I’m going to use that today. But I was curious about how it performed nutritionally, hence today’s comparison!

    Ok, now for the stats…

    In terms of macros, the only difference is that parsley has more fiber and carbs, for an approximately equal glycemic index, so we’ll go with the one with the highest total fiber, which is parsley.

    In the category of vitamins, parsley has more of vitamins B3, B5, B7, B9, C, and K, while spinach has more of vitamins A, B2, B6, E, and choline. So, a marginal 6:5 win for parsley (and in the margins of difference are also in parsley’s favor, for example parsley has 13x the vitamin C, and 2x or 3x the other vitamins it won with, while spinach boasts 2x for some vitamins, and only 1.2x or 1.5x the others).

    When it comes to minerals, parsley has more iron, phosphorus, potassium, and zinc, while spinach has more copper, magnesium, manganese, and selenium. So, a 4:4 tie on these.

    In terms of phytochemicals, parsley has a much higher polyphenol content (that’s good) while spinach has a much higher oxalate content (that’s neutral for most people, but bad if you have certain kidney problems). So, another win for parsley.

    Adding up the sections makes a clear overall win for parsley, but by all means enjoy either or both, unless you are avoiding oxalates, in which case, the oxalates in spinach can be reduced by cooking, but honestly, for most dishes you might as well just pick a different greens option (like parsley, or collard greens if you want something closer to the culinary experience of eating spinach).

    Want to learn more?

    You might like:

    Invigorating Sabzi Khordan ← another great way to enjoy parsley as main ingredient rather than just a seasoning

    Enjoy!

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  • Chickpeas vs Mung Beans – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing chickpeas to mung beans, we picked the chickpeas.

    Why?

    Both are great! But there’s a clear winner here:

    In terms of macros, chickpeas have more protein, carbs, and fiber, as well as the lower glycemic index. The difference is very small, but it’s a nominal win for chickpeas.

    When it comes to vitamins, chickpeas have more of vitamins A, B2, B6, B9, C, E, K, and choline, while mung beans have more of vitamins B1, B3, and B5. Again the differences aren’t huge, but by strength of numbers they’re in chickpeas’ favor, so it’s another win for chickpeas here.

    In the category of minerals, chickpeas have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while mung beans are not higher in any mineral. An easy win for chickpeas on this one.

    Adding up the sections makes for a clear overall win for chickpeas, but by all means enjoy either or both; diversity is good!

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    Plant vs Animal Protein: Head to Head

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  • Plum vs Persimmon – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing plum to persimmon, we picked the plum.

    Why?

    Looking at the macros first, persimmon has 3x the carbs for only the same amount of fiber, on account of which plum has the lower glycemic index, so we’ll go with plum here, though your opinion could vary.

    In terms of vitamins, it’s much less subjective: plums have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, E, K, and choline, while persimmon has more vitamin C. So, unless you have scurvy, plums will be the best choice for most people.

    In the category of minerals, plums have more copper, magnesium, manganese, and zinc, while persimmon has more calcium, iron, phosphorus, and potassium—thus, a 4:4 tie on minerals.

    Adding up the sections gives an overall win for plums, but of course, enjoy either or both; diversity is good!

    PS: plums have an extra bonus too; check out the link below…

    Want to learn more?

    You might like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← plums kill cancer cells while sparing healthy ones

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  • Exercise with Type 1 Diabetes – by Ginger Vieira

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    If you or a loved one has Type 1 Diabetes, you’ll know that exercise can be especially frustrating…

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  • How To Manage Your Mood With Food (8 Ways)

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    It is hard to be mentally healthy for long without good diet. Food can not only affect our mood directly, but also indirectly because of how our brain works (or doesn’t, if we don’t have the right nutrients, or it is being sabotaged in some other dietary fashion).

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    4. Stay hydrated: our bodies are famously made of mostly water, and our brain will not work well if it’s dehydrated. The human body can squeeze water out of almost anything that has water in it, but water from food (such as fruit, or soups) is best. If enjoying actual drinks, then herbal teas are excellent for hydration.
    5. Eat a rainbow of fruits and vegetables: these have many nutrients that are important for brain health, and the point of the colors is that most of those pigments are themselves nutrients. Additionally, the fiber content of fruits and vegetables is of topmost important for your heart, and as you’ll remember (we say it often, because it’s true): what’s good for your heart is good for your brain.
    6. Limit caffeine intake: for many people, excess caffeine can lead to feelings of anxiety, disrupt your sleep, and for everyone who has developed an addiction to it, it will cause withdrawal symptoms if stopped abruptly. Cutting back on caffeine, or even eliminating it, may improve your mood and sleep quality. Note, however, that if you have ADHD, then your brain’s physiological relationship with caffeine is a little different, and stimulants will be more beneficial (and less deleterious) for you than for most people. If unsure, speak with your doctor about this one.
    7. Support your gut health: because of the gut-brain axis (via the vagal nerve), and also because nearly all of our endogenous serotonin is made in the gut (along with other neurotransmitters/hormones), getting plenty of fiber is important, and probiotics can help too.
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