How long should a fat loss phase last?

On Ep. 33, Nikkiey speaks directly to the woman with real weight to lose. She recommends a moderate cut of about three to five months, possibly six or seven depending on how much you're carrying. Her reminder: the 50 pounds didn't go on in five months, so give it realistic time to come off. In her cutting-phase video she repeats the three-to-five-month range and adds that someone with a lot of weight to lose will need longer than someone with about 30 pounds, which she calls the lower end of a cut.

Consistency is the other variable. If you're on plan Monday through Friday and off it on weekends, Nikkiey says to expect a slower cut of six, seven or even eight months. She also says that in a longer cut you'll need to give your body a break along the way so you can keep getting results.

On Ep. 360, she adds nuance. She doesn't like putting timelines on fat loss because it's so individual. One person might need three months. She might need only four weeks. It depends on your body composition and what you're working toward. What she is firm about is that fat loss isn't a permanent state. It's one phase, and maintenance and building come after it.

Also check whether a fat loss phase is the right phase for you at all. In her video, Nikkiey says cutting is for women with roughly 15 to 20 pounds or more to lose. It isn't for someone who is already eating too little. On Ep. 360 she describes women who come in already eating 1,100 calories, with nowhere left to cut. If that sounds like you, the problem isn't your discipline. The plan needs a different phase first.