Are you looking to burn fat, lose weight, get leaner, and build the confident body you desire?

Below, I’ll share some lessons I learned while dropping under 10% body fat — and how they can help you on your journey too.

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A Little Background

I’ve maintained a relatively lean, fit lifestyle for most of my life — easily holding 14–16% body fat with very little dieting effort. I’ve also let myself creep up closer to 20% body fat at different times.

I say that to be clear:
I’m not genetically gifted when it comes to being lean.

(Shoutout to my Polish and Irish heritage — great for storing potatoes and body fat, not so great for seeing abs. 😂)

At different points, I could cut down to around 12% body fat with focused effort, but I’d usually let life (or excuses) get in the way of pushing further.

Until this year.

For the first time in my life, I dropped under 10% body fat — something I’d always wanted to achieve.
I love the process of seeing what’s possible physically and mentally.

Here’s a quick timeline:

• Start Date: 2/1/24 — 195 lbs, 14–15% body fat
• End Date: 7/15/24 — 178 lbs, 8.8% body fat

Dropping to single-digit body fat is something few people will ever do — and you might have no desire to (under 20% is a fantastic goal for most women, under 15% for most men).

But if you want to burn fat, look better, feel better, and build real confidence, these lessons will absolutely help you.

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8 Lessons Learned on My Way to 8.8% Body Fat

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1. You Might Have More Fat to Lose Than You Think

Starting at 195 lbs, I thought I had 10 lbs to lose to reach my ideal physique.
I was wrong.

I dropped the first 8–10 lbs quickly… and realized there was more work to do.

Many clients think they’re only 10–15 lbs away from their dream body.
But often, real transformation takes more than just “10 lbs.”

Pro tip:

• Check your body fat percentage at the start.
• Calculate what you’ll actually need to lose to hit your goal (accounting for minor muscle loss too).

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2. Don’t Start Your Calories Too Low

I’m so glad I didn’t cut calories aggressively from the beginning.

Why it matters:

• Early fat loss is easiest — you don’t need a huge calorie deficit yet.
• Starting too low shocks your body, triggering fat retention and muscle loss.
• Starting too low leaves you nowhere to go when progress slows.

I averaged about 1 lb of weight loss per week, with only one calorie adjustment the entire cut.
My ending calories were still around 2,150 per day — way higher than many men finishing their cuts at 1,700–1,800.

Guideline:
Aim for 0.8–1.2 lbs of weight loss per week — not more.

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3. Muscle Mass Is Everything for Your Metabolism

The more muscle you have, the better your fat loss experience will be:

• You’ll look better at a higher body weight (no “skinny fat” syndrome).
• You’ll burn more calories at rest — meaning you can eat more while losing fat.
• You’ll regain less fat when the diet ends.

Before dieting, focus on building muscle.
During dieting, prioritize strength training to hold onto it.

During my cut:

• I lost 10+ lbs overall
• But only 1.3 lbs of that was muscle

Key takeaway:
2–3 full-body strength training sessions per week are non-negotiable.

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4. Increasing Your Step Count Is Key

It sounds too simple — but it works.

Instead of adding more cardio sessions, I simply:

• Increased my daily steps
• Walked more casually throughout the day

When I hit a plateau around 188 lbs, I added 30 minutes of walking daily — and immediately resumed 1 lb/week of fat loss.

Hitting a plateau?
Start with an extra 15–30 minutes of walking daily.

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5. Intermittent Fasting Isn’t Magic — But It Makes Dieting Way Easier

I love intermittent fasting.
I’ve used it for over 10 years — personally and with my clients.

Not because it’s magical.
Because it makes fat loss feel easier.

Here’s why:

• It’s easier to stay in a calorie deficit
• You can eat bigger meals
• You stop thinking about food all day

Throughout my cut, I regularly enjoyed 1,000-calorie meals — and still got leaner.

• Women often thrive with 12–14 hour fasting windows.
• Men often thrive with 14–18 hour fasting windows.

(Important: I still hit my daily protein targets — which helped minimize muscle loss.)

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6. Don’t Cut for Too Long

This is something I would change if I could.

Stretching my cut out too long led to:

• Lower mood and energy
• More cravings
• Inconsistent tracking
• Decreased gym performance

Key point:

• Long cuts = higher risk of muscle loss.
• Long cuts = miserable dieting experience.

Better strategy:
Run shorter cuts (12–16 weeks), then shift to maintenance or muscle-building phases.

This gives you better long-term results and preserves your sanity.

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7. Have a Plan for Coming Out of the Cut

Dieting is hard.
But exiting a diet successfully is even harder.

In the past, I made the classic mistake:

• Finish a cut
• Celebrate with food
• Spiral into bad habits
• Regain 5–10 lbs almost instantly

This time, I had a plan:

• Starting calories: 2,350/day
• Ending diet: 2,150/day
• Transition: 2,400/day for 1–2 weeks
• Maintenance: ~2,650/day

I’m also slowly reverse dieting — but that’s an advanced strategy depending on your goals.

Big picture:
Plan to spend at least 0.5x–1x the time you spent dieting in a maintenance or muscle-building phase afterward.

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8. Confidence Comes From Inside, Not Outside Changes

Yes, I look leaner and more fit than ever.

But here’s the truth:
Confidence didn’t come from the mirror.

If anything, it was the internal work God’s done in me over the past 5+ years that made the difference.

Years ago, even if I had gotten this lean, I would’ve still felt insecure — still chasing the next “perfect” look.

Now?

I’m content.
I’m grateful.
I’m proud of the discipline, sacrifice, and integrity it took to get here — not just the physical result.

Remember:

• Losing 5 lbs or 50 lbs is worth celebrating.
• More weight lost won’t automatically bring confidence.
• The habits and character traits you build along the way will.

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Want help creating your own fat loss plan?
Click here and let’s talk about building a strategy that fits your goals and your life.