What should you not do when cutting?

When cutting, don’t drop your calories too low or cut out entire food groups as this can disrupt your energy, slow your metabolism, and even lead to muscle loss ( 19 ). Avoid skipping meals, overdoing cardio, or constantly changing your diet plan. Remember that consistency matters more than perfection.

How does sleep impact cutting results?

Sleep plays a big role in fat loss. When you don’t get enough rest, your body produces more hunger hormones and holds on to fat more easily. Poor sleep can also make workouts more difficult and recovery slower ( 20 ). An ideal sleep duration is 7 to 9 hours a night to support your desired results.

Can stress sabotage a cut diet?

Yes, high stress can make cutting more difficult. It can heighten cortisol levels, which can lead to fat gain. It can also trigger cravings, lead to overeating, or decrease your motivation to stay active ( 22 ).

How long should a cut be?

Most cutting phases last 6 to 12 weeks, depending on your goals and the amount of fat you want to lose. If you’re cutting for too long, your body may start to adapt, which will make progress slower. Many bodybuilders find that it’s best to cut in cycles and take breaks when necessary.