So, you want to shed some weight? The common advice you might hear is to simply count calories and eat less, but that’s not necessarily the best approach. Terry Fairclough, a leading personal trainer and co-founder of Your Body Programme, weighs in on this topic.
As a personal trainer, I’ve heard a ton of different opinions and queries about the best diet for weight loss. Should we be counting calories, cutting fat, avoiding carbs, or upping our protein intake? Is fasting a good idea? Or maybe eating small, regular meals throughout the day is the way to go?
A big calorie deficit might make the numbers on the scale go down, but it doesn’t necessarily mean you’re losing fat. Many people start counting calories and drastically reduce their intake to get that “beach body,” and while they might lose weight quickly, it’s not always the weight they want to lose. The Western diet is usually larger than necessary, so a small calorie deficit can be beneficial, but starving yourself isn’t the solution.
When you eat, your body breaks down carbs into glucose, which fuels your cells. If the body doesn’t immediately need the glucose, it’s stored as glycogen in the liver and muscles, along with water. When cutting calories, your body first burns this stored glycogen and water, not fat. Prolonged calorie restriction can make the body hold onto fat and break down protein instead.
We need a balanced intake of all three macronutrients—fats, carbs, and proteins. Protein is essential because it’s biologically active, meaning it helps burn fat to maintain muscle. For those who believe cutting fat is the way to lose weight, think again. Fat is a crucial, long-lasting energy source and is stored in our muscles for easy access during exercise.
Rapid calorie cutting can lead to nutrient deficiencies, which impacts all our bodily systems, especially the immune, digestive, and liver functions. Under eating can cause various health issues like fatigue, malnutrition, osteoporosis, anemia, and hormonal problems, among others. Additionally, extreme calorie restriction puts stress on the body, increasing cortisol levels—a stress hormone that, in the long term, can actually make you gain more fat.
Your metabolism also suffers when protein is broken down instead of fat, leading to a slower metabolic rate. Long-term high cortisol levels can cause the body to increase fat storage, particularly around the belly, and can interfere with thyroid function.
Furthermore, insufficient calorie intake means your body won’t efficiently digest or absorb nutrients, affecting your health and your exercise results. Poor diet can also disturb your sleep, leading to a cascade of other health issues.
Bodybuilders often cycle their calorie intake to get lean for competitions but can harm their health if done incorrectly. Consistently cutting calories can make losing weight difficult because your body adapts by storing fat any time you eat slightly more than your reduced limit.
Ultimately, you need to consume the right number of calories tailored to your specific body type, goals, activity level, height, weight, and age. That’s what Your Body Programme is all about—helping you figure out your individual calorie needs.
Instead of drastically cutting calories, focus on nourishing your body. Eat plenty of lean proteins (like beef, chicken, eggs, fish, and plant-based options like tofu), healthy carbohydrates (fruits, veggies, sweet potatoes, quinoa, brown rice, and wholewheat pasta), and healthy fats (avocado, nuts, seeds, olives, and olive oil).
Eating a balanced diet helps you lose fat more effectively than starving yourself. Stay healthy, stay nourished, and keep your metabolism active to reach your weight loss goals.
