Unlike muscle building, fat loss is usually a much quicker process. You can expect to lose one pound of fat a week, this will depend on how lean you are to begin with. You may also lose a small bit of muscle while dieting due to the calorie deficit, this is more prevalent in more advanced bodybuilders who have a larger amount of muscle.
One = Calorie Deficit
You must be in a calorie deficit to lose weight, anyone who tells you otherwise is lying. If your body isn’t in a deficit it has no reason to use stored body fat as fuel. You should start out with a daily deficit of 500 calories. The higher the deficit the more fat AND MUSCLE you can expect to lose, so don’t go too low. If you drop your calories too low your metabolism will slow down so keep it at a mild deficit.
Two = High Protein
Your diet should be high in protein to preserve muscle. Protein also increases your metabolism because your body uses more energy to digest it. Protein is also the most satisfying macronutrient, meaning it will keep you fuller longer, so you don’t end up cheating and ruining your diet. Keep protein 1-1.2 grams per pound bodyweight.
Three = Weight > Cardio
When people think about fat loss they look to the treadmill or bike. While cardio burns more calories, weight training elevates your metabolism for hours as your body has to repair the muscles. Weight training helps preserve muscle while your dieting and cardio does the opposite, a combination of both is best.
Four = Cheat
Once a week you should have a cheat meal, not a cheat day, just a meal. You should use this to go out and have a meal with your friends or family. Eating in a restaurant will help control portion sizes. Cheating will motivate you for the week to come and it will raise your metabolism. Your cravings will disappear so CHEAT.
Five = Diet Slow
Your diet should be slow and not too aggressive. Aiming to lose 15 pounds in a month is unrealistic and you will definitely lose a lot of muscle in the process. You should aim to lose just one pound of fat per week. Instead of losing 7 pounds of fat and 7 pounds of muscle in a month, lose 4 pounds of dry fat. Think of how much better you will look.