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How to Follow a Cutting Diet for Weight Loss

A Realistic Guide That Doesn’t Suck the Life Out of You

Let’s be real. Cutting weight isn’t always fun. You’re constantly trying to eat less, move more, and still have enough energy to live your life without snapping at people for looking at your fries.

If you’ve been bulking, maintaining, or just living off takeout, switching to a cutting diet feels like hitting a wall. But it doesn’t have to be miserable—or complicated. This guide breaks it down for regular people who want to lose fat, look better, and maybe see some abs without turning into a hangry robot.

What Exactly Is a Cutting Diet?

It’s a way of eating designed to help you lose body fat while keeping as much muscle as possible. You’re not just trying to drop weight—you’re trying to drop the right kind of weight.

Cutting = eating fewer calories than you burn + prioritizing protein and strength training.

In simple terms:

  • Eat less.
  • Train smart.
  • Keep your protein up.
  • Repeat.

Step 1: Figure Out Your Calorie Target

You need to eat fewer calories than you burn. But not too few, or you’ll lose muscle, energy, and sanity.

A quick and dirty way to start:

  1. Multiply your body weight (in pounds) by 12.
  2. That gives you a rough daily calorie goal to start cutting.

So if you weigh 180 lbs:
180 x 12 = 2,160 calories/day.

Try that for a week or two. If you’re losing 0.5–1 lb per week, you’re good. If nothing’s changing, cut 100–200 more calories per day. No need to nuke your intake all at once.

Pro tip: Use an app like MyFitnessPal, Cronometer, or MacrosFirst. Logging helps you spot sneaky snacks and calorie bombs.


Step 2: Lock in Your Macros (But Don’t Obsess)

You don’t have to be perfect—but understanding macros helps a ton.

For cutting, aim for:

  • Protein: 0.8–1.0g per pound of bodyweight
  • Fat: 20–30% of your total calories
  • Carbs: Whatever’s left

Example for a 160 lb person on 1,900 calories/day:

  • Protein: ~160g (640 cal)
  • Fat: ~55g (495 cal)
  • Carbs: ~191g (765 cal)

This balance keeps you full, fuels your workouts, and protects your muscles.

Real talk: You don’t need to hit exact numbers every day. Get close. Don’t stress over 3g of protein.


Step 3: Eat Real Food (Mostly)

You don’t need to live off broccoli and grilled chicken, but whole foods make the cut easier. They’re more filling and usually lower in calories.

Build most of your meals around:

  • Lean proteins (chicken, turkey, eggs, Greek yogurt, tofu)
  • Veggies (spinach, bell peppers, zucchini, whatever you like)
  • Complex carbs (rice, oats, sweet potatoes, whole wheat pasta)
  • Healthy fats (avocados, nuts, olive oil—but go easy)

And yeah, you can still have treats.
Just fit them into your daily budget. If you want ice cream, maybe skip the bread or oil that day. Flexible dieting isn’t just a trend—it keeps you sane.


Step 4: Time Your Meals (If It Helps You)

You don’t have to eat six small meals or fast for 16 hours. Find what fits your lifestyle.

  • Three meals and a snack: works for most people
  • Intermittent fasting: if you like skipping breakfast, go for it
  • Pre/post workout fuel: have some carbs and protein before and after your workout to boost performance and recovery

The best meal timing is the one you can actually stick to.


Step 5: Strength Train Like It Matters (Because It Does)

Cardio burns calories. But lifting weights protects your muscle—and that’s the secret sauce.

While cutting, your body would love to break down muscle for energy. Don’t let it.

Focus on:

  • 3–5 lifting sessions/week
  • Big compound movements (squats, presses, rows, deadlifts)
  • Progressively overloading when possible (add weight, reps, or intensity)

Even when in a deficit, lifting helps your body say: “Hey, we need this muscle. Let’s burn fat instead.”


Step 6: Cardio—Yes, But Chill

You don’t need to become a treadmill zombie. Cardio is a tool, not the foundation.

Use it to create a calorie deficit or improve heart health—but don’t overdo it.

What works:

  • 2–4 sessions of moderate cardio (30 min walk, bike ride)
  • 1–2 HIIT sessions if you enjoy it
  • Walking more (underrated fat-loss hack)

Too much cardio + too few calories = burnout and muscle loss. Not the vibe.


Step 7: Track Progress Without Obsessing

The scale can mess with your head. Water weight, hormones, salt—so many things affect it.

So track multiple metrics:

  • Weekly weight average
  • Waist measurements
  • Progress pics
  • How your clothes fit
  • Gym performance

Reminder: If the scale’s stuck but you’re losing inches or lifting more—you are progressing.


Step 8: Be Patient. Cutting Takes Time

You won’t drop 10 pounds in a week. And if you do, it’s mostly water and sadness.

Aim for 0.5–1 lb of fat loss per week. Slower is better when you want to look lean, not just “smaller.”

Fat loss is never linear. You’ll stall, plateau, maybe gain a little. Keep going. Stay consistent for weeks, not days.


What About Cheat Meals?

A single meal won’t ruin your diet—but a cheat weekend might.

If you want a burger, have it. Just log it and adjust your other meals. Or bank some calories earlier in the week if you know a big dinner is coming.

Cutting shouldn’t feel like punishment. That’s how people quit.


Common Mistakes to Avoid

  • Cutting too fast: You’ll lose muscle and feel awful
  • Not eating enough protein
  • Living on salads with no carbs or fat
  • Thinking cardio is king
  • Letting one bad day turn into a bad week

Slip up? Cool. Get back on track. No drama.


Final Words: Make It Work for You

There’s no one-size-fits-all diet. Some folks count every gram, others eyeball meals. Some meal prep on Sundays, others eat the same thing every day.

The best cutting diet? The one you can follow without hating your life.

Start simple. Keep it flexible. Be honest with yourself—but also be kind. Progress takes time, but you’ll get there—especially if you don’t quit every time you hit a bump.

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