By Mike Dolce, Founder of The Dolce Diet

Learn the science-backed strategy to lose weight fast without crash dieting, starvation, or wasting hours in the gym.

What You’ll Learn:

• The truth about rapid weight loss—what works and what doesn’t
• Why “eat less, move more” is outdated advice
• The Dolce Method of sustainable fat loss using real food
• Smart training to burn fat and preserve muscle
• The best supplement stack to accelerate results

The Truth About Fast Weight Loss: What Works (and What Doesn’t)

When most people search for how to lose weight fast, they’re hit with a tidal wave of bad advice: juice cleanses, diet teas, 1,200-calorie crash diets, and endless cardio sessions. Yes, you can lose weight quickly—but only if it’s done in a sustainable, strategic, and scientifically-sound way.

The truth is, rapid fat loss is possible without damaging your metabolism, hormones, or mindset. You just need to understand how fat loss really works—and how to support your body through it.

Why “Eat Less, Move More” Isn’t Enough

While it’s technically true that weight loss requires a calorie deficit, the quality of your calories and the structure of your day matter more than just slashing food intake or adding a random 5-mile run.

When you under-eat, your metabolism adapts. When you overtrain, your body burns out. Sustainable fast weight loss comes from a calculated calorie deficit supported by whole foods, optimized sleep, stress management, and effective training—not punishment.

The Dolce Method: Real Food, Real Results

The foundation of fast and healthy weight loss is nutrient-dense, real food—what we’ve preached for decades through The Dolce Diet.

• 4 meals per day with structured macronutrient balance
• Lean proteins, slow-digesting carbs, healthy fats, and fibrous veggies
• No starvation, no gimmicks, no meal replacements

Our approach is designed to fuel performance, preserve lean muscle, and ignite metabolism while teaching you habits you can sustain for life.

Burn Fat, Not Muscle: How to Train Smart

Muscle is your metabolism. If you train the wrong way during a weight loss phase, you’ll lose precious lean tissue and stall your progress.

Here’s what smart training looks like:

• 3–4 full-body strength sessions per week
• Daily low-intensity walks (45–60 mins)
• Optional HIIT (1–2x/week, short duration)

The goal isn’t just to burn calories, but to signal your body to keep muscle while shedding fat.

Supplements That Support Fast Fat Loss

While nutrition and training are non-negotiable, the right supplements can support your efforts.

STRONGRR Burn Rate features:

• Berberine – improves insulin sensitivity and metabolic flexibility
• Natural Caffeine – increases thermogenesis and energy expenditure
• Green Tea Extract (EGCG) – enhances fat oxidation, especially during exercise
• Capsimax™ – a concentrated capsicum extract for enhanced thermogenic burn

Burn Rate is designed to work synergistically with your training and nutrition, not replace it.

The 5-Step Action Plan You Can Start Today

1. Eat Real Food – Cut the processed junk and build your meals around lean protein, veggies, and whole carbs.
2. Move Daily – 10,000+ steps per day, plus strength workouts 3–4x/week.
3. Hydrate Hard – Drink 100–120 oz of water daily. Add sea salt for electrolyte balance.
4. Sleep 7–8 Hours – Sleep drives recovery, hormone regulation, and fat loss.
5. Supplement Smart – Use Burn Rate to enhance your fat loss and energy when needed.

Ready to Lose Weight Fast—Without Losing Your Health?

You don’t need to crash diet. You don’t need to suffer. You just need a strategy that works—built around your life.

➡️ Join thousands of memebrs all transforming their lives with our “3 WEEKS TO SHREDDED Program and unlock your healthiest transformation today.

Let’s get shredded—without the stress.

—Mike Dolce
4x World MMA Trainer of the Year
Founder, The Dolce Diet™

By Mike Dolce, Founder of The Dolce Diet®

If you’ve ever typed “how to lose 10 pounds” into Google, you’ve probably been bombarded with crash diets, starvation plans, and detox teas promising overnight results. Let’s be real: that’s not sustainable—and it’s not healthy.

Whether you want to lose 10 pounds for an event, a vacation, or simply to feel better in your skin, this guide breaks down what actually works—based on decades of experience, scientific principles, and real-world results. You don’t need gimmicks. You need a plan that respects your body, metabolism, and lifestyle.

Why Losing 10 Pounds Can Transform More Than Your Waistline

Dropping 10 pounds—especially if done correctly—can significantly improve:

• Blood pressure
• Insulin sensitivity
• Joint health
• Sleep quality
• Energy and confidence

But for those benefits to last, your method matters. Let’s break down what the process should look like.

Step 1: Create a Calorie Deficit (The Smart Way)

To lose one pound of fat, you need a deficit of approximately 3,500 calories. To lose 10 pounds in a month, that’s around 1,200 calories per day. But don’t panic—we’ll divide that between nutrition and movement so it’s doable and safe.

Here’s how:

• Eat 4 structured meals per day
• Each meal should include: lean protein, whole food carbs, and healthy fats
• Eliminate liquid calories and processed foods
• Keep protein intake high to preserve lean mass (1g/lb of goal body weight)
• Monitor your intake with a food journal or tracker for at least 7 days

Step 2: Train to Build, Not Just Burn

Strength training is the secret to keeping fat off long-term. Muscle is metabolically active and helps you burn more calories even at rest.

Your weekly plan should include:

• 3–4 days of full-body resistance training (squats, rows, presses)
• 5–6 days of walking (45–60 minutes, low intensity)
• Optional: 1–2 short HIIT or MetCon workouts

Don’t just train to get tired. Train to build strength, mobility, and endurance.

Step 3: Focus on Sleep, Stress & Hormones

Sleep deprivation elevates cortisol and ghrelin—two hormones that promote fat storage and hunger. Stress amplifies the effect. To lose 10 pounds efficiently, you must manage both.

What to do:

• Get 7–8 hours of sleep per night
• Follow a wind-down routine (no screens, caffeine, or late-night eating)
• Practice daily stress relief: walking, prayer, journaling, or deep breathing
• Hydrate with 100–120 oz of water daily
• Limit alcohol—it impairs sleep and metabolism

The Science Behind Natural Fat-Loss Compounds

While lifestyle is the foundation, certain natural compounds can support your body’s ability to burn fat:

• Berberine: Known for improving insulin sensitivity and reducing visceral fat. PubMed Study
• Green Tea Extract: Rich in EGCG, it boosts metabolism and fat oxidation, especially when paired with exercise. Clinical Review
• Caffeine: Increases thermogenesis and fatty acid mobilization for energy.
• BURN RATE: Our 100% All-Natural “4-Phase Fat Burner” is formulated with th clinically effective dosages of each of these amazing compounds. Try Burn Rate Here

These compounds are part of a broader strategy—not a shortcut, but a smart addition to a disciplined routine.

What 10 Pounds of Fat Loss Really Looks Like

Here’s what you should expect when doing this the right way:

• 1–3 pounds of fat loss per week
• Consistent energy
• Improved sleep, digestion, and mood
• Visual changes in your waist, face, and arms
• Better bloodwork markers (fasting glucose, LDL, triglycerides)

If you’re not seeing changes in 2 weeks, something’s missing—likely nutrition tracking, sleep, or stress load.

Ready to Make It Happen?

If you’re serious about losing 10 pounds and keeping it off, there’s no better place to start than our most proven plan: 3 Weeks To Shredded.

This program has helped thousands of everyday men and women drop fat, build lean muscle, and regain their energy and confidence—naturally.

Everything you need is inside. Meal plans, grocery lists, workouts, accountability—and results.

Click here to start your 3 Weeks To Shredded journey today →

Let’s Go

You’re not broken. You’re just missing the right system. I’ve seen transformations at every age, every starting point, every lifestyle. And I know for a fact—you are capable of more.

So let’s make this your season. I’m here with you. And I believe in you.

– Mike Dolce
Founder, The Dolce Diet®

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

In 2025, protein is no longer reserved for bodybuilders and gym rats. It’s gone mainstream—becoming a must-have macronutrient for everyone from menopausal women and longevity enthusiasts to beauty influencers and busy moms. Welcome to the era of the protein obsession.

The High-Protein Diet Trend Goes Viral

The high-protein diet trend has surged across TikTok, YouTube, and Instagram as influencers show off their latest finds: protein popcorn, protein-packed iced coffees, protein yogurts, even high-protein cereal that promises gains and glow. No longer confined to plastic tubs of whey, today’s protein products are clean-label, functional, and Instagrammable.

And it’s not just a vibe—it’s science.

Why Protein Is the New Wellness Standard

Protein plays a key role in muscle maintenance, hormone regulation, satiety, and skin health. It supports fat loss, promotes metabolic efficiency, and slows aging. As Americans wake up to the importance of functional nutrition, they’re turning to clean protein foods that deliver performance and aesthetics.

According to Vogue Business and other top sources, we’re witnessing a market shift: protein is no longer an “add-on” but a baseline requirement for wellness-oriented shoppers.

From Supplements to Snacks: The Evolution of Clean Protein Foods

The demand for clean protein foods has exploded. Shoppers are now reading labels and rejecting artificial sweeteners, preservatives, and junk fillers. Instead, they’re reaching for:

• Protein popcorn with 10+ grams of protein per serving
• Protein iced coffee that doubles as a beauty elixir
• Protein cereal with collagen and adaptogens
• Grass-fed whey or plant-based protein powders with minimal ingredients

These options cater to a more health-literate audience that prioritizes function over fluff.

Protein for Women: Fueling Strength and Longevity

Perhaps the biggest shift? The rise of protein for women.

For decades, women were fed myths that protein would make them “bulky.” But 2025 has flipped the script. Now, women are embracing high-protein diets to support strength, recovery, and hormonal health—especially during perimenopause and menopause. Protein is no longer feared; it’s empowering.

Brands are responding with female-focused products that address skin elasticity, metabolism, and energy—using protein as the star ingredient.

The Bottom Line

Protein isn’t a trend. It’s a transformation.

Whether you’re an athlete, a busy parent, or someone simply striving for optimal health, incorporating protein snacks in 2025 means embracing functional nutrition that supports your entire lifestyle.

Ditch the myths. Upgrade your plate. And make protein a non-negotiable in your wellness journey.

Looking to take your nutrition and training to the next level?

The truth is, high-protein snacks and supplements are powerful—but only when paired with a strategic plan. If you’re serious about transforming your body, optimizing your health, and performing at your best, it’s time to go beyond quick fixes.

Join our 12-Month VIP Coaching Program and work directly with Mike Dolce and his team. Get personalized meal plans, customized fitness routines, and ongoing accountability to help you build a stronger, leaner, healthier version of yourself—starting now.

Click here to apply now and claim your spot in the VIP Coaching Program.

By Mike Dolce, 4X World MMA Trainer Of The Year

Key Takeaways

• UFC weight-cutting principles can be applied safely for sustainable fat loss.
• Tracking calories, prioritizing whole foods, and strategic training are non-negotiables.
• Hydration, electrolyte balance, and recovery protocols accelerate fat loss and preserve muscle.

Introduction: Why Listen to a UFC Weight-Cutting Specialist?

When you think “UFC weight cut,” you likely imagine extreme measures—cutting 10+ pounds in 24 hours. As grueling as that sounds, I have spent decades fine-tuning how to strip body fat safely while preserving lean muscle. The same science that helps elite fighters make weight can be tweaked for everyday athletes, business owners, and busy parents who want consistent, sustainable fat loss.

In this blog, we’ll break down the three core rules that underpin any successful fat-loss protocol—borrowed from the world of UFC weight cutting but translated into best practices for long-term health and performance.

Rule #1: Master the Calorie Deficit (With Precision, Not Starvation)

Why a Precise Deficit Matters

In weight cutting, a fighter can’t simply “eat less” and hope for results—they need a calculated calorie deficit adjusted daily. For non-fighters, aim for a 10–20% calorie deficit below maintenance, never more.

Tip: Estimate your maintenance calories using a calculator (like Mifflin-St Jeor), then subtract 10–20% for your deficit.

Whole Foods Over Processed Shakes

Rather than crash diets or processed meals, UFC pros rely on high-quality whole foods to keep hunger down, stabilize blood sugar, and support hormone balance.

Tracking & Adjusting for Real-Time Feedback

Use weekly weigh-ins, circumference measurements, and tracking apps like MyFitnessPal or the Dolce Diet app. If fat loss stalls after 2 weeks, adjust your calories or activity accordingly.

Rule #2: Optimize Hydration & Electrolytes

Hydration Is Not Just About Water

Dehydration slows your metabolism and disrupts hunger cues. A baseline target is 0.5–0.75 oz. of water per lb. of body weight per day. Add 16–24 oz. for every 30 minutes of exercise.

Electrolyte Balance for Performance

Support your hydration with key electrolytes:

• Sodium: 500–750 mg (via sea salt)
• Potassium: 250–500 mg (bananas, spinach, sweet potatoes)
• Magnesium: 200 mg (supplement at night)

Rule #3: Train Smart—Mix Resistance + Low-Intensity Cardio

Resistance Training to Preserve Lean Mass

2–3 full-body sessions per week using compound movements like squats, presses, and rows. Use 8–12 reps per set, 3–4 sets per movement, and controlled tempo.

Low-Intensity Cardio

Incorporate 20–30 minutes of brisk walking post-lift or during recovery days to enhance fat oxidation and improve insulin sensitivity.

Sample Fat-Loss Meal Plan (1,600 Calories)

Progress Tracking

• Weigh in weekly (same time, same conditions)
• Track tape measurements and progress photos
• Adjust calories or output if results stall for 2 consecutive weeks

Conclusion

UFC athletes have no room for guesswork, and neither should you. By following these three core rules—calorie precision, hydration optimization, and strategic training—you can accelerate fat loss while preserving muscle and feeling great.

Start Your Transformation

If you’re ready to transform your body with a proven, step-by-step system designed by the coach of UFC world champions, start with our 3 Weeks to Shredded + Living Lean Bundle. Built around whole foods, real science, and real results.

Click here to start your transformation today.

Resources

• STRONGRR Whey Protein Isolate
• STRONGRR Creatine Monohydrate