#mgfnest | mama-gets-fit

This post is not about physical transformation. This post is highlighting that there is more than one way to reach your goal(s) and that some ways are much more pleasant than others. First, what is a mini cut? Let’s start by breaking down what a mini-cut is. And how effectively it works. I believe sharing what I thought about Mini cut before vs now will help others see and learn from where I went wrong.

So, we know that the typical approach to dieting is to take it slow – to lose fat at a sustainable pace. But, mini-cuts are quite the opposite of this. What’s the underlying idea behind this fast yet aggressive diet? Well, it’s just that this approach allows you to quickly lose fat without the muscle loss and fatigue that would occur if you’d extended it any longer. I have found that Mini-cuts are most effectively used:

• During a bulk to quickly reduce your body fat percentage before returning back to a bulk OR 
• As a way to quickly lean down before an event, like a wedding or vacation

Have I done it ? Yes. Do I recommend it? Here’s what I feel about it, because fitness to me (now) is not purely aesthetics nor am I an athlete training for competitions. My PT tells me muscle gain is optimal at lower body fat levels which also allows our body to be more sensitive towards nutrient utilisation. So, Yes a mini-cut can be an awesome way to achieve this goal. However, it can also be a bit disruptive compared to the usual cut because of its aggressive tendency towards higher calorie deficits. Do I regret thinking , mini cut was ‘THE’ way to lose weight? No because I have learned to accept that it was a necessary part of growth in my fitness journey. Yes, I see mini cut before vs now as part of my fitness journey nothing more nothing less.

Lose Weight Keep It Off

Now, I personally think that mini-cuts are just another tool in the arsenal of a physique athlete and should be used responsibly. I now truly believe that there is truly no one ‘best way’ to lose weight. If anyone knows how difficult it is to lose weight and keep it off, it’s me. I have had to learn to practice and consistently build successful habits to keep weight off. Over and over again science has shown that slimming down by exercising alone doesn’t work for most people. Physical activity is more important for weight maintenance than for weight loss. What matters most for weight loss is controlling calorie intake.

keeping weight off has required daily thought and effort: avoiding sugary drinks and late meals, preparing food at home 

mama-gets-fit

Then Vs.Now

What I used to think I needed or “the best” to do to ‘get lean’

• Eat 1200 Calories (not sure why, but apparently it was the magic number)
• Train twice a day
• Excessive amounts of cardio each day
• Follow a meal plan to a tee with NO flexibility
• Eat ‘clean’ all week and then have a massive ‘cheat meal’Cut specific foods e.g. bread
• Punish myself if I steered off my plan… usually with more cardio
• Take every supplement under the sun
• Diet all year round

What I now do!

• Sit in a mild deficit (1800 calories with 1x high day every 7-10 days)
• Train 4x a week
• Aim for 6-8,000 steps a day with 1x interval session a week
• Flexible diet
• Eat ALL foods in moderation within my calorie target.
• Avoid labelling food ‘good’ and ‘bad’
• If I steer off my plan, I accept it, enjoy it and move on (guilt-free).
• Take next to no supplements (a protein powder for convenience and a few vitamins for health. Thank you for letting me share)
• Mini cut 1-2 times a year max —> (the what I practice on my 2 week mini-cut infographic)

So what changed?

1. Education

2. Mindset/Behaviour around food

3. Stop dieting all year round

I chose to learn so that I could have a better understanding of how I could improve my relationship/behaviour around food. I’ve never felt better and am so proud of the progress I have made and no longer fear food.

Highlights and tips gathered online to lose weight and keep it off.

1. Weight loss medications aren’t very useful. Neither are “metabolism boosting” supplements
2. People who lose weight know how many calories they’re consuming — and burning
3. Diets often fail because of unreasonable expectations
4. People who lose weight identify their barriers and motivations
5. People who lose weight are good at tracking — what they eat and how much they weigh
6. Incorporate a bit of intermittent fasting into your routine to help with calorie restriction (I prefer the 16:8 fasting protocol.)

I hope you found this blog post helpful and enjoyed learning about the process I go through for a mini cut. Wishing you all the best in 2023!