Your Fat Loss Sprint Planner
10–15% body weight loss can cut your AHI in half. Slow dieting takes 4–6 months to get there. The sprint does it in weeks — structured deficit, high protein, mandatory recovery.
"Speak with your sleep physician or doctor before modifying CPAP use. Do not discontinue CPAP without medical guidance even if you achieve significant weight loss. Weight loss improves AHI but may not eliminate the need for CPAP in all cases."
A 10–15% reduction in body weight produces significant improvement in Apnea-Hypopnea Index (AHI) in the majority of people with obesity-related OSA. For some, it eliminates the clinical diagnosis entirely.
Dixon et al. (2005) found that surgically-induced weight loss of ~10% produced approximately 50% reduction in AHI. Dietary weight loss studies show similar dose-response relationships.
The relevant question for the sprint: how quickly can you achieve the 10–15% threshold? Slow dieting may take 4–6 months to achieve 10% weight loss. The Fat Loss Sprint typically achieves this in 4–8 weeks — depending on starting body composition and sprint level.
OSA has serious cardiovascular consequences: increased risk of hypertension, atrial fibrillation, and heart failure proportional to duration and severity. Getting to the 10–15% weight loss threshold faster means a longer period of improved sleep quality and reduced cardiovascular risk within any given timeframe.
Slow dieting (0.5–1 lb/week) may take 4–6 months to reach a meaningful threshold. The Fat Loss Sprint targets 1.5–2.5 lbs/week from week 2, reaching meaningful thresholds in 4–8 weeks.
Most adults with significant OSA will qualify for Sprint Level 2 or Level 3 (higher body fat ranges). The app calculates this automatically. Sprint duration: 21–28 days, producing 8–15 kg of total weight loss in a typical protocol.
Do not modify CPAP use without medical guidance. Consult your doctor before starting any new dietary protocol.
The Protocol
Your macros, protein target, and sprint length aren't guesses — they're set by the Fat Loss Sprint, a protocol built on 50+ years of clinical research. See how it works, and how it compares to every other diet.
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