Cutting

Cutting 101: Everything You Need to Know

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What Is Cutting?

Cutting is the process of reducing your calorie intake below your maintenance level with the goal of losing fat while maintaining as much muscle mass as possible. It’s not just about eating less—it’s about doing it strategically to preserve the muscle you’ve worked hard to build.

Types of Cutting

There are two main approaches to cutting, depending on your goals and timeline:

  1. Slow, Long-Term Cut
  2. Mini-Cut

1. Slow, Long-Term Cut

This is the most common and sustainable method. It typically lasts for several months and focuses on gradual, steady fat loss.

  • Aim to lose 0.5 to 1 pound per week.
  • This slower pace helps preserve muscle mass and reduces the risk of the dreaded yo-yo effect (where you lose weight quickly but gain it back just as fast).
  • It’s perfect if you’re looking for long-term results and a sustainable lifestyle change.

2. Mini-Cut

A mini-cut is more aggressive and usually lasts 4–8 weeks. It’s ideal if you need to drop a few pounds quickly—maybe before an event or after a bulk.

  • Expect faster weight loss, but be aware that it’s not a long-term solution.
  • The key is to have realistic goals and transition back to maintenance once you’ve hit your target.
  • Crash diets often lead to rebound weight gain, so don’t rely on mini-cuts as your main strategy.

How Long Should You Cut?

The duration of your cut depends on your goals:

  • For sustainable fat loss, a slow cut over several months is best.
  • If you need a quick reset, a mini-cut can be effective, but it’s important not to overdo it.

Pro tip: The slower and more controlled your cut, the better your chances of keeping the weight off in the long run.

What to Do If You Stop Losing Weight

Plateaus are normal during a cut. Here’s why it happens and how to fix it:

  1. Lower Body Weight = Lower Calorie Needs
    As you lose weight, your body needs fewer calories to maintain your new size. You’ll need to adjust your calorie intake accordingly.

  2. Decreased NEAT (Non-Exercise Activity Thermogenesis)
    NEAT includes all the little movements you make during the day—like fidgeting, walking, and even standing. When you're in a calorie deficit, your body tries to conserve energy, and you might move less without realizing it.

    To combat this:

    • Stay active throughout the day.
    • Be mindful of your daily movement outside of the gym.

If your weight loss stalls, try:

  • Reducing your daily calories by 100–200.
  • Adding in some extra physical activity (like more steps or light cardio).

Common Cutting Mistakes

  1. Cutting Calories Too Fast
    Many people slash their calories drastically at the start, leaving no room to adjust when progress slows.

    • Aim for a deficit of 300–500 calories per day.
    • Losing more than 1% of your body weight per week might mean your deficit is too aggressive.

  2. Not Tracking Calories Accurately
    Guessing doesn’t cut it. Even seasoned dieters can miscalculate.

    • Use a food scale and a calorie tracking app, especially if you’re new to this.
    • Even small snacks can add up!

Switching to Maintenance

If you’re feeling mentally drained or stuck in your cut, it’s okay to take a break.

  • Switch to maintenance calories for a few weeks to reset.
  • This mental break can help you refocus and come back stronger.
  • It’s also a great time to recalculate your maintenance level, since your calorie needs change as you lose weight.

Do You Need Cardio to Cut?

Cardio isn’t mandatory for fat loss—it’s all about calories in vs. calories out. But cardio can be a helpful tool:

  • It boosts cardiovascular health.
  • It allows you to burn more calories, giving you a bit more flexibility with your diet.

That said, you shouldn’t rely solely on cardio to create a calorie deficit. It’s easier to adjust your diet than to try and out-exercise poor eating habits.

Tips for an Effective Cut

  1. Eat Low-Calorie, High-Volume Foods
    Foods like spinach, zucchini, and berries are filling but low in calories, helping you stay satisfied.

  2. Keep Protein Intake High
    High protein helps preserve muscle mass and keeps you feeling full. Aim for 0.8–1 gram of protein per pound of body weight.

  3. Remove Temptation
    Don’t keep junk food in the house. If it’s not there, you can’t eat it during a weak moment.

  4. Weigh Yourself Daily
    Daily weigh-ins help you track trends over time. Average your weekly weight for a more accurate picture.

  5. Track Your Protein
    Even if you think you’re hitting your protein goals, double-check. It’s easy to fall short without realizing it.

  6. Time Your Carbs Around Workouts
    Eat most of your carbs before and after workouts to fuel performance and recovery.

  7. Be Patient
    Sustainable fat loss takes time. Trust the process, and don’t expect overnight results.

  8. Avoid Liquid Calories
    Stick to solid foods—they’re more filling. Opt for sugar-free drinks if you need something flavored.

  9. Use Caffeine Strategically
    Caffeine can suppress appetite. Save it for times when you feel especially hungry, and stick to sugar-free coffee or energy drinks.

  10. Prioritize Fiber
    Fiber-rich foods like fruits, veggies, and whole grains help keep you full and support digestion.

Final Thoughts

Cutting is about more than just eating less—it’s about strategic planning, consistency, and patience. By making small adjustments and avoiding common pitfalls, you can achieve your fat loss goals while preserving muscle and staying healthy.

And that’s everything you need to know about cutting!