The season for cutting cakes is up. It's time to cut some body fat to get your body ready for summer! First of all, you have to understand that the point of cutting is to reduce your overall body weight.
It sounds as simple as taking a donut off your diet, right? Wrong! It’s more than that, and you must see to it that you really discipline yourself in the next 4-6 weeks. Keep in mind that there is no easy way to cut to your goal, but there are healthy ways to achieve it.
It can be overwhelming, especially for those who are new to the cutting game, so we’ve taken the time to compile a few tips to remember while working your way to your desired weight.
Plan your daily calorie deficit. It is necessary to reduce and keep your calories in check while you’re cutting. Determine first the number of calories you need to cut back before anything else. Remember that this number will vary from person to person, depending on your height, weight, and activity levels, so your calorie deficit may be different from someone else’s.
If you’re new and a bit hesitant to decide for yourself, then it’s best you consult a dietitian or your gym instructor—someone who has expertise on this matter.
Increase your water intake. Drinking water fills you up faster while also helping you reduce your calorie intake. This is also good practice for those who have a hard time controlling their hunger. There’s a lot you can benefit from drinking water plus it doesn’t contain any calories, so you can chug it down, feel full, and not have to worry about anything.
Build muscle. You can build the maximum level of muscle and strength by focusing on compound workouts, as these require the whole body’s strength and effort. Some examples of compound exercises are bench presses, deadlifts, and squats. All your muscles train at once while doing these exercises, thus building more muscle overall.
Cut down on sugar. As much as possible, try to keep your glycemic index low. There is such a thing as bad carbs, which are a big no-no when it comes to cutting because they are stored as fat when not burned. Refined sugars and bread are some examples of foods with a high glycemic index. Make it a habit to check the labels on packages. The smaller the number (55 or lower), the better.
Protein is your best friend. While cutting, protein is important. As your carb and fat intake is lower than usual, your body will start looking into your proteins more for energy. Basically, the larger your calorie deficit, the more muscle you lose. That’s why eating more protein will help you avoid losing too much muscle and will maintain your lean body mass.
Overcome cravings. This is where discipline really comes in. There will be certain days when your body will look for a slice of cake or a tub of ice cream, and these are the days you need to tell yourself to fight those cravings. Consuming these would be a setback, but if you must, have a cheat meal with a few extra calories or even just a cheat treat. It’s best not to give in, but if you have enough discipline, reward yourself with a little. Just remember: Once you start, it’s hard to stop.
Bonus! Cut drinking. That “once a week” unwinding with alcohol needs to go while you’re cutting. Alcoholic calories are so easy to overdo, especially with beer, and having one bottle in one sitting is hardly possible. Read around, and you’ll find that booze and cutting don’t ever go together, so sacrifice a bit for this phase.
It may be a rough few weeks, but it’ll be worth it for that summer body. You are not alone in this journey because, let’s face it, who doesn’t want to be ready for summer? Try to keep these tips in mind even outside of the cutting phase, and you’ll be living healthier too. Enjoy!