Can You Lose Body Fat and Perform Well? Here’s How to Do Both (Without Burning Out)

caitybwellness
Jul 18
2 min read

If you’ve ever tried to lose body fat while also training hard, whether it’s for performance, strength, or endurance, you’ll know it’s not easy. There can be a fine line between cutting your energy intake for fat loss and impeding performance.

So, can you actually lose fat and perform well at the same time?

The answer is yes… if you do it right.

Here’s how to approach your nutrition to support both fat loss and performance without compromising either.

1. Start With the Foundations

Before you tweak or tighten anything in your diet, you need a solid foundation. These basics are essential whether your goal is performance, fat loss, or both:

Eat regular, balanced meals to help regulate energy levels, mood, and appetite
Know what and when to eat around training to fuel your workouts and support recovery
Hit your protein and carbohydrate targets consistently to maintain muscle mass and keep energy high

Skipping this step often leads to unnecessary hunger, fatigue, and inconsistent results.

2. Periodise Your Nutrition

Think of your nutrition like your training plan—it should change depending on the demands of the day.

🟢 On high-training days: Prioritise carbs before and after training to fuel effort and maximise recovery

🔵 On lower-intensity or rest days: Focus on protein and fibre-rich meals to support satiety and muscle maintenance

This strategy helps you stay in a slight deficit without tanking your performance.

3. Match Your Deficit to Your Training Phases

You don’t need to be in a fat loss phase all the time.

In fact, trying to stay in a deficit during peak training blocks can be counterproductive.

Instead, try this:

During lower-volume or off-season phases, you can be in a slightly larger deficit
When training intensity ramps up, ease back on the deficit to support performance and recovery

Think of it as ebbing and flowing with your training—rather than working against it.

Yes, it is possible to lose fat and train well—if you have a plan that works with your training, not against it.

The key is being intentional with your nutrition: