At the start of December, I weighed 168 lbs—huge for me at a slim 5' 8". I was stronger than ever, but I’d also put on 5 lbs of solid fat from Halloween candy, extra drinks, and lazing around in the cold and dark.
My goal was to lose fat fast, and in just 4 weeks, I lost 10 lbs. Sure, I could have used a GLP-1, but where's the fun in that?
Fat loss isn’t complicated. It’s uncomfortable. And for the last month, I’ve been miserable at times. Holiday anxiety plus not eating isn't a great mood booster, but the sacrifice was worth it to share this with you.
Anyone can talk about cutting. Few are willing to do what it actually requires: hunger, discipline, and saying “no” when everyone else is saying “just one bite.”
If you want to lose fat fast, here’s my no-BS, hard-truth playbook. Note: I'm camera-shy, so the guy in the cover photo isn't me. My wife prefers it that way too.
Rule #1: Create a Caloric Deficit (Non-Negotiable)
You don’t lose fat by hoping. You lose fat by eating less energy than you burn.
That’s it. Full stop. You can not out work a bad diet. You can dress it up with fancy macros, supplements, and trackers—but if calories don’t go down, fat doesn’t either.
Simple rules that work:
- Eat less often (Limit your eating to the hours between 10 a.m. and 6 p.m.)
- Eat simpler foods like meat, eggs, cheese, and fruit
- Eat until satisfied, not stuffed (prep and plan your portions)
Protein first. Fat second. Everything else is optional.
Rule #2: Go Carnivore or Low-Carb (Because Hunger Is the Enemy)
Carbs aren’t evil. But during a cutzn? They’re negotiable.
When carbs drop:
- Insulin drops
- Appetite drops
- Cravings drop
- Fat burning goes up
That’s why carnivore and low-carb diets work so well during CUTSZN—they control hunger without counting every crumb. A big bowl of ground beef will fill you up and keep the calories low and protein high.
Also, include real salt in your water. This will keep your electrolytes loaded and further help stave off hunger and cravings.
Base your meals on:
- Steak, beef, bison
- Eggs
- Fish
- Ground meat
- Salt and water
Eat real food. Kill sugar. Eliminate decision fatigue.
Rule #3: Increase Cardio (But Don’t Be an Idiot)
You don’t need marathon mileage. You need daily movement plus strategic intensity. Doing your cardio while fasted on an empty stomach will maximize the fat burning potential of your cardio.
Best options:
- Fasted walking (45–90 minutes)
- Incline treadmill
- Light sled pushes for 15-20 minutes
- Walking lunges for 15-20 minutes (my favorite)
Cardio burns calories without wrecking recovery when done right. Plus it builds your capacity for other activities in your life.
The goal isn’t exhaustion. The goal is consistent energy output. If you like to lift, just make sure to add 15 to 20 minutes to the end of each workout.
Rule #4: Fast 24 Hours Once Per Week
This is where weak excuses go to die. If you read our blog and watch our YouTube videos, then you know our go to tool for weight loss and calorie maintenance is regular fasting. We encourage you to watch our playlist on fasting, as the benefits go way beyond the scope of this post.
If you want to lose fat fast, 4 simple 24-hour fasts on Fridays will:
- Reset your appetite
- Improves insulin sensitivity
- Force fat mobilization for energy
- Builds mental toughness
Black coffee. Water. Electrolytes. Done. You won’t lose muscle. You will lose fat—if you’re training and eating protein the rest of the week.
Rule #5: Stop Eating After 6 PM
This one pisses people off, but it works. That’s how you know it works.
Late-night eating:
- Destroys sleep
- Wrecks insulin sensitivity
- Encourages mindless overeating
Cut the food early and you:
- Sleep deeper
- Wake leaner
- Create an automatic calorie deficit
Dinner done by 6 p.m. No booze. No snacks. Kitchen closed.
Try it for 30 days and you will start to recognize just how many calories you consume at night out of pure boredom.
CUTSZN Isn’t Comfortable—and That’s the Point
There you have it. This is the simple formula I used over the last month to shed 10 lbs of fat fast. Unfortunately my stubborn belly fat is still there, but I am happy with the results.
Write these down on a piece of paper and place it where you can read it everyday for 30 days. Be consistent and you will see a difference. I have a crazy metabolism, so you may need lose as much as I did, but I am confident you will benefit non the less.
Happy #CUTSZN
Michael DiCroce, Founder/CEOCut
