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

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:

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Want to learn more?

You might also like to read:

Can We Do Fat Redistribution?

Take care!