Wanna Achieve 6-7 Pounds of Fat Loss in 45 Days? Here’s Your Plan

At UNDENIED Fitness we help people achieve real change.

More muscle. More strength. Better body comp. Real confidence. You’re tired of fluff—give me results, you say. Good news: you can ditch 6-7 pounds of pure fat in about 45 days. No starvation. No gimmicks. Just smart moves. 10 lessons from Max Lugavere!

1. You’ve Gotta Burn More Than You Eat—But Don’t Sweat It

You need a calorie deficit to lose fat. Period. Eat less than you burn daily—simple, right? But here’s the twist: you don’t have to suffer. Cut 400-500 calories a day, and you’re golden.

Why? That’s about a pound of fat lost weekly.

• How to Start: Multiply your weight by 10-12. That’s your calorie target. Sedentary? Use 10. Active? Go 12.
• Example Time: You’re 200 pounds? Aim for 2000-2400 calories daily. Easy peasy.
• Mix It Up: Trim some food calories, walk more. Boom—deficit done.

You’re not crash-dieting here. Small tweaks add up big. Creating a deficit combining nutrition and movement is a win win.

2. Slash Fat, Not Carbs—Your Gym Game Stays Strong

You could cut carbs, but why mess with your strength training? Fat’s the easier target—here’s why it works.

• Calorie Density: One tablespoon of oil? 120 calories. One apple? Same calories, but way more filling.
• Stay Full: Keep protein and fiber high—fat cuts won’t leave you starving.
• Gym Fuel: Carbs power your lifts via glycogen. Fat doesn’t.

Swap fattier meats for lean ones—like 93% ground beef. Ditch extra oils. Go for reduced-fat dairy instead of full-fat. You’ll drop calories without blinking—and keep crushing it in the gym.

3. Walking’s Your Fat-Loss Cheat Code—No Cardio Torture Needed

You don’t have to sprint ‘til you puke. Walking melts fat like magic—seriously. Why punish yourself with endless treadmill sprints?

• How Much: Aim for 1-2 miles daily. If you want to do this at a gym great! Try a 3-degree incline at 3mph.
• Step Hack: Average mile’s 2000 steps. Add 2000-4000 to your current daily average. Done.
• Why It Rocks: Burns calories without draining your lifting energy.

You’re not a hamster on a wheel. Walking fits your life—park farther, stroll after dinner. Break it up in 10-minute walks throughout the day. The average person will achieve 2000 steps in 15 to 20 minutes. 2 ten minute walks per day gets you to 1 mile!

4. Pump Up Protein—Your Muscle’s Best Friend

Don’t cut protein! You want to match your weight in grams. Why? It keeps your muscles and kills hunger.

• Target: Weigh 200 pounds? Get 200 grams of protein daily.
• Easy Wins: Whey shakes—1-2 scoops. Lean meats. Eggs. Non-fat plain Greek yogurt. Boom.
• Big Weight to Lose?: Use your goal weight instead.

Protein is your anchor. Stay full, stay strong.

5. Lift For STRENGTH

Keep lifting heavy. Keep pursuing strength and muscle. 

• Mindset Shift: Assume you’ll stay strong—because you will.
• Creatine Bonus: Taking it? Don’t stop. Science (JSCR, 2019) says it preserves power.
• Focus: Strength training is still king when it comes to fat loss.

Push your weights. Your body composition’s gonna thank you.

6. Stack Simple Meals—Consistency’s Your Superpower

You don’t need a million recipes to get lean. Looking at what you consume throughout the year you already eat 3 to 5 meals consistently. Pick 2-3 go-to meals and roll with ‘em.

Why? It’s brain-dead easy—and it works.

If your daily goal is around 2000 calories and you have 2 to 3 breakfast and lunch options that are around 500 calories that allows you 1000 calories for dinner. This gives you a little wiggle room and allows you to enjoy the meal that is generally most socially engaging with friends and family. 

You’re not counting every bite (unless you want to). Consistency beats variety every time.

7. Cook at Home—Restaurants Are Calorie Traps

You eat out, and boom—hidden calories sabotage you. Butter-soaked veggies. Oily sauces. It’s a mess. Why let that wreck your progress?

• Control It: Home cooking means you call the shots.
• Sneaky Savings: Skip the 300-calorie “healthy” restaurant glaze.

You’re smarter than the takeout trap.

8. Scale It Up—Know What You’re Really Eating

You think you’re eyeballing portions right? Think again—get a food scale. Why? It’s a game-changer for precision.

• Fun Hack: Guess your chicken’s weight—then check. It doesn’t have to be a forever thing. It’s for perspective. 
• Visual Win: Teaches you what xx amount of protein from xx source looks like—life skills.
• Chill Out: Obsessive? Skip it. Otherwise, it’s a toy, not a chore.

You’re not a calorie slave—just expanding your perspective. This keeps your body composition on lock.

9. Ditch Boredom Bites—Snacking’s Your Silent Killer

You’re bored, so you grab a handful of nuts. Boom—200 calories down the hatch. Why let that erase your deficit?

• Catch It: Notice the urge—pause, sip water, move on.
• Swap It: Chew gum, not chips—zero-calorie fix.
• Stay Ahead: Full meals kill the snack itch—plan ‘em.

The goal is to cut fat, not coast. Mindless munching’s gotta go.

10. Stick With It—Patience Pays Off Big

You’re not sprinting to the finish here. Slow and steady keeps your muscle intact. Why rush and crash?

• Real Talk: Weight jumps—water, food, whatever. Check every few days.
• Better Check: Mirror or jeans fit beats the scale—trust your eyes.
• Long Game: 45 days of this? You’re leaner, stronger, confident, and unstoppable.

You’re in it to win it.

Why This Works 

These 10 tricks? They’re your cheat sheet to progress.

• Science Says: JSCR (2017) backs protein and lifting for fat loss with muscle retention.
• Our Vibe: No fluff—just results. We tweak your plan, you shred the fat.
• Your Win: Get lean, tone up, own your strength—all in 45 days.

You’re not guessing—you’re crushing it.

Extra Juice: NEAT’s Your Secret Weapon

You’ve heard of NEAT—non-exercise activity thermogenesis. Fancy term, simple trick: move more outside the gym. Why? It burns calories without breaking you.

• Daily Boost: Take stairs. Pace while you talk. Add 100-200 calories burned.
• Study Nod: Obesity Reviews (2018) says NEAT’s a fat-loss game-changer.
• Your Edge: Pair it with strength training—double whammy.

Little moves stack big wins.

Kickstart Your Cut—You’re Ready Now

You’ve got the playbook: 10 steps to drop 6-7 pounds. No starvation diets. No cardio hell. Just smart, doable shifts. Build a badass you. If you’re looking for help, guidance, consistency, or accountability we’ve got your back!

Book a Free Intro with us. See how we make your goals happen—fast.

To book a Free Intro, click here

Let’s get you leaner, stronger, and grinning ear to ear.