Ep. 67 What To Expect In A Fat Loss Phase Done RIGHT (Part 2/3 Series)

Reality Check Podcast

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Cutting isn’t about eating as little as possible, it’s about creating a sustainable, strategic deficit that supports fat loss while protecting your muscle, hormones, and sanity. In this episode, Jess and Jill break down exactly what a successful diet phase should look like, how to know if it’s working, and when it’s time to stop pushing and pivot back to maintenance or a build.

You’ll learn:

• The science of fat loss: why consistency and data (not emotion) determine if you’re truly in a deficit.
• Rate of progress that’s actually sustainable: what a safe weekly fat loss pace looks like, and why chasing rapid drops backfires.
• Signs you’re cutting effectively: from body composition changes to hunger cues that stay manageable.
• How adaptation works: why plateaus are expected and what options you have when fat loss slows.
• Red flags it’s time to stop: the physical and psychological signals that mean your deficit is no longer serving you.
• The long-game strategy: why cutting is only one phase in the bigger cycle of Cut → Maintenance → Build and how to use that cycle to create lasting results.

You’re not meant to live in a deficit forever. Strength should hold steady, cardio isn’t your fat loss ticket, and if you hit a plateau... it means your body is working exactly as it should. Tune in so your next deficit is worth your efforts and you get results you can keep!

We'd love to hear your thoughts & feedback. DM us on Instagram with topic requests or just to connect!
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