For most people, the app's recommended option is the best choice: lose up to 1% of your body weight a week, for 6 to 12 weeks.
Who it's for
Choose fat loss if you want to lose body fat while keeping, or even building, muscle. If you've just finished a diet, start with a maintenance phase instead. See Choose your goal.
Want to lose fat and build muscle at the same time? See Recomp: lose fat and build muscle at the same time.
Set it up
- Choose Fat loss as your goal.
- Pick how fast you want to go:
- Highest success: the app sets your target weight and dates for the best balance of fat loss and muscle retention. The best choice for most people.
- Slow & steady: a gentler pace. A good fit if you find diets hard, have a big appetite, or are nervous about starting too hard.
- Custom goal: set your own target weight and end date.
- Review the summary and start your diet.
Rate and length
| Recommended | App limit | |
|---|---|---|
| Rate of loss | The app's recommended pace for you | 1% of body weight a week (2 lb a week at 200 lb) |
| Length | 6 to 12 weeks | 16 weeks |
- Longer than 12 weeks gets harder physically and mentally, and tends to hurt long-term results.
- Shorter than 6 weeks is a mini-cut: a short, focused phase, often used to lean out before more muscle gain. One or two weeks is allowed, but it's too short for meaningful change.
- Faster than recommended? You can choose a custom pace, and the app will still work to protect your muscle. Going past 1% a week isn't allowed, because it puts muscle and long-term success at risk.
Setting a custom goal
If you choose a custom goal, pick your target weight and end date so they stay within these guidelines:
- Pick a length of 6 to 12 weeks. Never more than 16.
- Work out your weekly rate: (current weight − target weight) ÷ number of weeks.
- Check it against 1% of your body weight. If it's higher, move your end date later or choose a less ambitious target weight.
| Example | Weekly rate | OK? |
|---|---|---|
| 200 lb, lose 15 lb in 12 weeks | 1.25 lb (0.6%) | Yes |
| 200 lb, lose 20 lb in 8 weeks | 2.5 lb (1.25%) | No. Stretch it to 12 weeks (1.7 lb, 0.8%) |
Can't reach your target within 12 weeks at 1% a week or less? Plan it as more than one fat loss phase, with maintenance in between, instead of one long diet.
Changing it mid-diet
In your weekly review, tap Show options on the Review goal step. From there you can update your end date or target weight, or end your diet. See Weekly review, step by step.
When it ends
The diet ends on the end date you selected at the diet set up. If you reach your goal early (congrats!) you can end your diet manually and move into the next diet phase. Most people should plan a maintenance phase next, to hold their new weight and recover. You can also go straight into a muscle gain phase.