How To Lose Weight After Bulking

If you want to cut down some fat after gaining more than the intended weight, learning how to lose weight after bulking is essential. Everyone has different weight goals and uses different strategies that fit their plan. But no matter your method, you must learn how to lose belly fat after bulking.

It is easy to lose direction and get the opposite or no result if you don’t have the proper knowledge or guidance. This is why many people make very slow progress or no progress at all. Losing weight can be difficult, especially if you do it after trying to gain weight for several months.

Do not worry; we are always here to help you learn. In this article, we will discuss bulking and cutting strategies and give you some tips to make losing weight easier.

What are bulking and cutting?

Those unfamiliar with gym environments often think a gym is a place where only meatheads go and lift heavy weights. But in reality, those who go to the gym carefully use many different and intelligent strategies to help their gains. Bulking and cutting technique is simply one of them.

So, how does it work? The first step of the bulking and cutting cycle is bulking. For this, you have to be on a caloric surplus. That means you have to consume more calories than your body needs. After doing this for a while, you will move to the cutting phase, where you will try to lose weight and eliminate all the extra fat you gained from your bulking phase.

This is a popular and effective technique used by many. The bulking phase allows you to be less strict on your diet and eat more freely, something you wouldn’t be able to do if you were doing a regular gym schedule. But to compensate for that, you must follow a strict diet plan to lose weight. Some prefer natural weight loss supplements to lose fat quickly and reveal their muscular body.

RELATED: 5 Best Food Supplements for Weight Loss

Why am I not losing weight after bulking?

If you are not losing weight, it must mean that you are doing something wrong. There could be many reasons behind it. One of the most common ones is misjudging how much you are eating. During a bulking cycle, people consume significantly more than before. But when they reduce their consumption after the bulking phase ends, they remain in a caloric surplus. This is one of the reasons why counting calories is crucial.

Another reason could be that you might not be doing enough workouts or not doing them consistently. Always remember that dedication and consistency are essential when it comes to weight loss or weight gain.


Your metabolism also plays a significant role in it. Just like gaining weight with a fast metabolism is complex, losing weight with a slow metabolism is also a struggle. With a slow metabolism, your body spends fewer calories daily, making it difficult to stay in a caloric deficit.

How can I slim after bulk?

So, how long does it take to cut weight after bulking? You must be patient, which can take anywhere between a few weeks and months. Losing too much weight too fast is unhealthy, and keeping it at the right pace is vital. Losing 4-8 pounds per month would be ideal.

If you are wondering how to slim after bulk, here are some tips to help you.

Stay on a caloric deficit

We have already briefly mentioned this in this article. Staying on a caloric deficit will be one of the main objectives. You must have a 10-20% caloric deficit for healthy weight loss. Which means you will consume that much less than your maintenance calories.

Eat healthily

Diet is crucial. A bad diet can cause unwanted weight gain and even health problems. Avoid fast food and eat food that has fat in moderation. Protein is necessary to build muscle fibers, so ensure you get enough of it. Carbs are your energy source, so eat plenty of those, too, but remember that you have to stay in a caloric deficit. A healthy diet is going to be your key.

Have a proper workout schedule

A well-planned and consistent workout schedule will help you burn more calories and build muscle. With a proper workout, you can gain strength without getting bigger. You can customize your training to fit your goals. Mix high-energy-consuming activities such as cardio with muscle-building exercises to find balance.

Fat burning supplements

Weight loss is complex, and you should get all the healthy help you can get. You can use good weight loss supplements to make your metabolic rate faster to help you burn more calories and lose weight. They are also good for your health, can suppress your appetite, and help you control how much you eat.

Physical activities

You don’t have to lose all the weight in the gym. You can do it while doing some fun outdoor activities. Running, cycling, swimming, or hiking are great outdoor activities to have fun and improve your health.


Your discipline will be a critical factor in your weight loss journey. The cutting phase is more strict than the bulking phase – you can lose weeks’ worth of progress quickly if you let yourself get loose. 


Stick to your diet and workout, and you will start seeing progress soon—strong determination, discipline, and consistency are how to lose weight after bulking.

Disclosure: The information in this article is provided for general and educational purposes only and does not constitute any legal, medical, or professional advice. Although this article aims to improve healthy living, always seek your doctor’s advice with any questions you may have regarding any serious medical condition.


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