3 Simple Truths About Losing Body Fat (That Actually Work)
When it comes to losing body fat, there’s no shortage of gimmicks, trends, or extreme plans out there. But at RYZE Personal Training, we believe in cutting through the noise and giving you real strategies that are rooted in science — and designed to work for real people with real lives.
Here are 3 truths about body fat loss that we coach our clients on every day:
1. Ultra-Low-Calorie Diets Usually Backfire
It might sound effective to slash your calories and go all-in — but the reality is, extreme calorie restriction often leads to burnout, binge eating, and even more weight gain later on.
Over-restriction can cause:
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Loss of lean muscle mass
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Slowed metabolism
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Rebound weight gain
The smarter approach? Aim for a sustainable calorie deficit that allows for 0.5 to 2 pounds of weight loss per week. You’ll maintain muscle, feel stronger, and actually keep the results. Need help figuring out those numbers? That’s where we come in.
2. Fasting Works — But Only If It Fits Your Lifestyle
Intermittent fasting can be a great tool for some, but it’s not a magic trick — and it needs to be approached the right way.
Here’s a solid baseline for most people:
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Eat during your active hours — the time of day when you’re moving, working, training, etc.
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Try a 12:12 or 12:8 fast (12 hours fasting, 12 hours eating — or 8 hours eating if that fits your schedule)
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Start the day with a meal that fuels your metabolism
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Stop eating when your body winds down for rest
The biggest mistake? Fasting too long. Prolonged fasts (beyond 16 hours regularly) can actually lower your metabolism and stress your thyroid — which works against your fat loss goals.
The goal is structure, not starvation. And if you want help customizing your nutrition plan, we’ve got your back.
3. “Cheat Days” Can Actually Help You Stay on Track
Yes, you read that right — planned “cheat” days (more accurately called refeed days) can play a valuable role in long-term success.
Here’s why:
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They reduce the feeling of restriction
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Help you stay social and sane
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Give your body a break from deficit mode
The key is structure. A cheat day doesn’t mean an all-you-can-eat free-for-all — it means eating at maintenance level calories in a way that supports your goals. Some people benefit from a 5-days-on / 2-days-off rhythm, while others rotate weeks. The right balance depends on your goals, lifestyle, and metabolism.
Need help building a plan that fits? Our coaches are here to create a structure that works for you — including room for your favorite foods.
Final Thoughts
Fat loss isn’t about punishment. It’s about a plan that fits your lifestyle, goals, and energy needs — and that’s exactly what we focus on at RYZE.
If you’re tired of trying to figure it out alone, book a free consultation with our team. We’ll help you understand what works for your body and how to start making changes you can actually stick with.
Start your journey today — Schedule a free consultation