Sign-up to our newsletter and we'll also send you our free ebook on building your dream body.
Everything you need to start your journey to good health.
As summer approaches, many people set their sights on sculpting a lean, beach-ready body.
And some will go to great lengths to achieve it: crash diets, juice cleanses, and grueling sweat sessions just to shed a few pounds.
While these quick fixes may make the scale drop rapidly, weight loss doesn’t always mean fat loss. In fact, it’s common for 20-40% of weight loss to come from tissues other than fat, including muscle. And losing muscle has more than just aesthetic consequences–it also increases the risk of fat regain in the long run.
So if you want to lose fat fast and keep it off, the answer isn’t to go harder—it’s to go smarter. Here’s what actually works, according to science.
To lose fat, you need to consume fewer calories than you burn. But slashing calories too aggressively can increase the risk of muscle loss. For example, one study found that individuals who lost 5% of their body weight in just five weeks lost significantly more lean body mass than those who lost the same amount over 15 weeks. To best preserve muscle, aim to lose 0.3-0.8% of your body weight per week on average. Depending on your schedule or preferences, you can also experiment with short “fat loss sprints,” where you lose up to 1% of your body weight per week for 1–2 weeks, followed by 1–2 weeks at maintenance.
Protein plays a key role in preserving lean mass, controlling hunger, and improving body composition during a calorie deficit. While individual needs vary based on training status, age, and body composition, protein requirements typically rise during fat loss phases. A 2025 systematic review found a dose-response relationship between protein intake and better body composition in resistance-trained individuals adhering to a deficit–but benefits leveled off around 1.9 grams per kilogram (0.86 grams per pound) of body weight. Other research suggests a slightly broader range of 1.6 to 2.4 grams per kilogram (0.73 to 1.1 grams per pound) for athletes aiming to maximize muscle retention. For most people, a simple and effective rule of thumb is to aim for around 1 gram of protein per pound of body weight daily.
Cardio can be a helpful tool for fat loss by increasing overall energy expenditure. But when it comes to results, the type of cardio matters much less than how many calories it burns. A 2017 meta-analysis reported similar effects of high-intensity interval training (HIIT) and steady-state cardio on body composition. That said, HIIT is often more time-efficient and may better preserve muscle than longer, lower-intensity cardio.
Still, it’s important to temper both your expectations and approach. As your body adapts to repeated movements, it becomes more efficient–so you’ll burn fewer calories doing the same workout over time. For sustainable fat loss, use cardio to complement—not replace—dietary changes, and consider varying your routine to avoid plateaus.
Resistance training is just as important as protein when it comes to preserving muscle during weight loss. It also can increase your resting metabolic rate to further facilitate fat loss. Aim for at least 2–3 workouts per week, focusing on progressive overload and training close to muscular failure.
Sleep and stress are often overlooked factors that can make or break your fat loss progress. For instance, one study found that individuals who slept only 5.5 hours per night for 14 days lost 55% less fat than those who slept 8.5 hours, despite following the same calorie deficit. Meanwhile, psychological stress can make it harder to lose abdominal fat and easier to lose muscle. On top of that, both poor sleep and high stress can increase hunger and cravings while impeding physical performance and spontaneous physical activity–a combination that can easily derail a consistent deficit.
If you’re serious about fat loss, prioritize 7–9 hours of quality sleep per night and incorporate simple stress management practices—like meditation, breathwork, or journaling—to support recovery, resilience, and long-term results.
It’s not too late to achieve your summer body goals. But real, lasting fat loss doesn’t come from extremes—it comes from a strategy rooted in science. By combining a moderate calorie deficit with high protein intake, strategic training, and proper recovery, you can lose fat rapidly while preserving your hard-earned muscle. The process might not be flashy—but it’s effective, proven, and built to last.
Ready to put this plan into action? Download Carbon Diet Coach today to get personalized recommendations, built-in safeguards against muscle loss, and weekly coaching adjustments tailored to your goals—just in time for summer.
