By Mike Dolce, Founder of The Dolce Diet
Summer is here and with it comes the motivation to look and feel our best. If you’ve been stuck in a cycle of fatigue, low energy, or stubborn belly fat, the idea of dropping 10 pounds in a month might seem far-fetched. But with the right strategy, it’s not only possible—it’s sustainable.
This guide isn’t about gimmicks. It’s about understanding how your body works, and giving it what it needs to change.
Step 1: Create a Sustainable Caloric Deficit
Fat loss begins with energy balance. To lose 10 pounds in 30 days, the average person needs a net caloric deficit of around 35,000 calories, or roughly 1,200 per day. That sounds aggressive but when managed through both diet and movement, it becomes very doable.
Here’s what the science shows:
- Protein is the most thermogenic macronutrient (TEF ~20–30%), meaning it burns more calories during digestion.
- Fiber-rich carbs and healthy fats stabilize blood sugar and improve satiety, preventing binges.
- Insulin sensitivity is highest in the morning and post-exercise—use these windows to fuel up smartly.
Start with:
- 4 structured meals per day, spaced evenly.
- Each meal built around lean protein (chicken, eggs, beans, wild fish), whole food carbs (quinoa, oats, potatoes), and healthy fats (avocado, olive oil).
- Eliminate liquid calories, refined sugar, and ultra-processed foods for this 30-day window.
Tracking food intake for a short time can be eye-opening. Most of us under-report by 20–40%, especially with fat and snacks.
Step 2: Strength Training + Low-Intensity Cardio
The real fat-loss magic happens when strength training and movement support your nutrition deficit. Resistance training maintains lean body mass and helps regulate hormones like leptin, ghrelin, and testosterone.
Your plan:
- Lift weights 4 times per week using compound movements (squat, push, pull, hinge).
- Add 45–60 minutes of walking daily. Walking burns fat without raising cortisol or breaking down muscle.
- Short HIIT workouts (10–20 mins) can be added once or twice a week to increase caloric burn and improve VO2 max.
This combination of strength + steady movement is ideal for body recomposition—dropping fat while keeping your strength and energy high.
Step 3: Recovery, Sleep, and Hormonal Balance
Losing weight isn’t just about what you do—it’s about how well you recover.
Research consistently shows that poor sleep leads to:
- Elevated cortisol (which encourages fat storage around the midsection)
- Increased cravings for sugar and refined carbs
- Reduced insulin sensitivity and impaired fat oxidation
Your goal:
- Get 7–8 hours of quality sleep nightly
- Go to bed and wake up at consistent times
- Reduce blue light exposure 2 hours before sleep
- Drink 100–120 oz of water per day and replenish key electrolytes through whole foods
Recovery also includes mental recovery—deep breathing, journaling, and reducing overstimulation all improve hormonal health and make it easier to stay consistent.
The Science Behind Fat-Loss Compounds
For those looking to accelerate fat loss with a little extra support, a handful of natural compounds have been consistently validated by scientific research:
- Berberine – Found in several plants, berberine helps regulate glucose metabolism and improves insulin sensitivity. Studies show it can significantly reduce visceral fat and improve metabolic function.
- Caffeine – A well-known stimulant, caffeine enhances thermogenesis and mobilizes fatty acids from fat tissues. It also improves athletic performance and focus.
- Green Tea Extract – Rich in catechins like EGCG, green tea extract helps increase calorie burn and fat oxidation. Combined with caffeine, its effects are amplified.
Each of these ingredients is backed by peer-reviewed research and strategically dosed in our premium formula Burn Rate by STRONGRR Supplements. It’s designed to help you burn fat more efficiently without sacrificing health or energy.
And finally—this isn’t just about summer. It’s about reclaiming control of your health, your confidence, and your identity.
You don’t need to suffer to transform. You need a plan, consistency, and belief that your best self is still ahead of you.
Final Tips for Success
- Don’t skip meals or under-eat—fuel performance, not restriction.
- Meal prep each week. Consistency is built in the kitchen.
- Track metrics like sleep, mood, energy, and waist measurement—not just the scale.
- Build a morning routine that includes sunlight, hydration, movement, and intention.
Remember, your metabolism is a reflection of your habits. Change your habits, and your body will follow.
Need help getting started?
Coach Mike is offering 1-on-1 Coaching for a limited time. Apply here →
Let’s make this your strongest summer ever.
—Mike Dolce
