When it comes to fat loss, the most common advice we hear is “eat less, move more.”

But research shows that this approach isn’t always the most effective - especially for women. In fact, creating a calorie deficit once or twice per week can actually deliver better results while protecting your metabolism, hormones, and energy levels.

The Science Behind Targated Deficits

Women’s bodies are exquisitely tuned to maintain hormonal balance. Daily calorie restriction can signal to the body that food is scarce, which triggers a survival response. This often leads to:

Metabolic slowdown - your body burns fewer calories at rest
Increased hunger and cravings - making it harder to stick to your plan
Energy dips and fatigue - leaving you feeling flat and frustrated

When we strategically create a calorie deficit only once or twice per week, we avoid this constant “alarm mode.” Your body still experiences the energy challenge needed for fat loss, but your metabolism stays revved, your hormones remain balanced, and your appetite is easier to manage.

Lean Muscle Mass

This approach also helps protect lean muscle mass. With sufficient protein and most days spent at maintenance calories, your body is far more likely to draw on fat stores for energy rather than breaking down precious muscle tissue. This is essential for long-term metabolic health, strength, and overall functional fitness.

Hormones

Women are often more sensitive to energy restriction than men because of hormonal fluctuations across the menstrual cycle, along with the weekly changes in energy and appetite that come with them. Continuous deficits can disrupt menstrual function, thyroid health, and neurotransmitter balance - all of which can sabotage fat loss and wellbeing. A targeted, intermittent deficit allows women to lose fat effectively without compromising hormonal health.

Diet Burnout

And perhaps the most underrated benefit is sustainability. Constant restriction is exhausting, physically and mentally. Short, strategic deficit days are easier to maintain, reduce diet burnout, and help build a healthier, more consistent relationship with food. Think of it as giving your metabolism a short, planned workout instead of pushing it to the brink every day. Your body stays resilient, responsive, and engaged.

The Formula for Sustainable Weight Loss

Fat loss doesn’t have to be about daily restriction, deprivation, or exhaustion. Research shows that strategic, periodic calorie deficits are more effective, sustainable, and gentle on metabolism - especially for women. It’s a smarter, evidence-backed way to lose fat while protecting muscle, energy, and hormones.

Remember: Your body is not a machine to be punished daily - it’s a responsive, adaptive system. Working with its natural rhythms will always outperform constant restriction.

And that’s exactly what we’re doing inside The Feel Good Formula.

28 Day Program