Ep 170: How Fast Should You Lose Weight for Fat Loss?

What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique? In this episode, Philip ( @witsandweights ) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated. Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle. Today, you’ll learn all about: 2:25 How fast CAN you lose weight without losing muscle mass 12:37 The benefits of the slow and steady approach 16:39 The conservative fat loss approach 22:17 Incorporating diet breaks for mental and metabolic benefits 24:32 The standard fat loss approach 34:47 Incorporating refeeds, not cheat days, for the mental break 37:39 The mini-cut or aggressive approach 45:41 The micro-cut or rapid fat loss approach 54:23 How to choose the fat loss approach that is right for you 1:00:00 Outro Episode resources: Learn about Weights Physique University (now open for enrollment at a new, more affordable bi-weekly price) Related episodes: Ep 104: Fat Loss vs. Weight Loss Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!) Ep 156: How to Lose 1000 Pounds Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram