“I want to lose fat, FAST!” Lose fat sustainably with BBR

“I want to lose fat, FAST!”

This is by far one of the most popular requests in the fitness industry - and you may be surprised by what I have to say, but it’s 100% possible to do a dramatic cut rapidly. The rules are really simple: take an aggressive approach, consume as little as possible, and increase your physical activity drastically. Boom! You will lose fat quickly.

However, here’s the thing: just because something is technically possible, still doesn’t mean it’s the best route to take.

For very few people, the above approach will, indeed, work - and may even prove somewhat maintainable. But for most people, it simply will not produce a successful, sustainable outcome! It takes a lot to adhere to a restrictive regime, often leading to feeling deprived, experiencing uncontrollable cravings, and finally succumbing to yet another cycle of yo-yo dieting. The resulting never ending pattern of “weight cycling” also results in health problems, and is associated with significant weight gain over time, way above the starting point.

The above reasons why I rarely recommend an aggressive calorie deficit for someone - and when I do, it’s usually short-term and for a very specific reason (e.g. last couple of weeks of comp prep).

Instead, I am a huge proponent of a gradual, steady approach!

Soffia’s fat loss journey

Still skeptical?

Have a look at the incredible results Soffia has been able to achieve with us over 14 weeks of hard work, dedication and gradual calorie manipulation! 💪

Now that I have your attention 😉, let’s chat in detail about Soffia’s journey!

Starting with BBR

Soffia is most definitely an experienced trainer now - but she was not 3 year ago, when she first came to BBR! As for many women, her routine consisted of enormous amounts of cardio and adhered strictly to “clean eating”. She has never tracked her intake by this point, and neither has she followed a structured training regimen. 

Fia’s motto was basically “more is better” - and yet, despite all the hours at the gym, she was never 100% satisfied with her progress.

Let’s just say that at BBR, we like doing things a bit differently! 🙊

Over the last 3 years, Soffia has learned a lot about the principles of nutrition and flexible dieting, adhering to structured protocols aligned with her physique goals. This has enabled Fia to build her incredible hourglass physique, with shapely legs, a tight waist, and strong shoulders and back!

Prior to her fat loss phase, Soffia has been working on gaining lean muscle for around 8 months, working her way up steadily to 2400 calories with minimal cardio or additional structured activity on top of gym sessions.

After completing the “bulking” phase, Fia has approached us for a fat loss protocol, and we couldn’t be more excited to create one! 

Soffia’s shred phase

Soffia was very clear from the get go that she wasn’t after a quick fix! Her goal was to reduce body fat % gradually and as comfortably as possible while maintaining as much muscle mass as possible. 

This was never going to be a quick fix, and instead, we have created a 14-week plan for achieving Fia’s desired changes!

Over the course of the 14 weeks, Soffia’s calories gradually dropped from the initial 2400 (post-bulk) to 1800 - and we didn’t need to go any lower than that to achieve amazing results. 

See Soffia’s macro targets road map below! As Fia is experienced with flexible dieting, she has been reshuffling her macros slightly to suit her preferred menu where required, making sure to hit her calories and protein as closely as possible.

Soffia admits: “I did feel a little bit hungry when my targets dropped below 2000. I love food, and do really notice when my intake is below a certain level. But because it was such a slow process, overall my body adjusted to changes really well. I also didn’t start adding more physical activity until around week 10 mark, which was an additional weekly HIIT session and 2x15 min stepper finishers worked into my training week”. 

So all in all, minimal lifestyle changes were involved - even the meal structure stayed pretty much the same throughout the entire 14 weeks.

“I prefer bigger meals and don’t really like snacking”, Soffia explains. “I would rather have 3 large plates, which I find keep me satisfied for longer - whether I’m gaining muscle or aiming to lose fat!”

Here’s an example of what Fia eats in a day on higher (2300) and lower (1800) calories! To feel fuller in a deficit, Soffia added more non-starchy veggies to meals and reached out for foods with more volume to keep her satisfied.

After reaching a 1800 calorie mark, we began incorporating scheduled refeeds, and increasing calories gradually. At the moment, Soffia is maintaining her physique at around 2100 calories/day mark, and is planning on doing another muscle gain phase soon!

Soffia’s top tips for sustainable fat loss

Here are Soffia’s top tips for achieving sustainable results:

👉 It’s not always going to be easy! Keep your eyes on the prize, it’s so worth it.

👉 Focus on the journey, not the destination! Some weeks it may seem like you’re not progressing, but please keep going. You will get amazing results!

👉 Slow and steady wins the race! I know for a fact that I wouldn’t be able to adhere to an aggressive deficit, so I set realistic, achievable expectations and worked from there.

👉 Find an experienced coach who can provide guidance and perspective! Otherwise you may find you’re not pushing yourself enough, or the opposite, doing too much, too soon.

Biggest win: Achieving my goal physique and learning to be more in control of my training and nutrition!

Biggest challenge: Moving more while eating less can be really challenging. Did I mention I like food? 😅


I hope that Soffia’s story has inspired you and demonstrated that slow and steady wins the race!

Take your time, there is no rush! Do things correctly while working with your body, not against it. It’s much better to be realistic with yourself and set maintainable targets, rather than get impatient and drop out far before succeeding. 

At BBR, we are all about sustainable long-term results - and while this approach will not get you where you want to be within a couple of weeks, it will show you how to get there sustainably and maintain results.

Whatever your goal is - you WILL get there, and you’ve got this! 👊