If you’re aiming to shed some weight, counting calories and eating less might seem like the obvious approach. However, Terry Fairclough, a top personal trainer and co-founder of Your Body Programme, suggests it might not be that simple.
As a personal trainer, I’ve come across a variety of views on the best weight loss diet. People often wonder if they should count calories, go low-fat, low-carb, or high-protein, or perhaps try fasting or eating smaller, regular meals.
A significant calorie deficit will certainly make the numbers on the scale drop, but not necessarily the fat, which is often the primary goal. While different approaches might suit various body types, goals, and activity levels, drastically cutting calories isn’t advisable. We’ve all seen that person who dramatically reduces their calorie intake to get a beach-ready body. Although this can initially cause weight loss, it’s not always the healthiest or most effective method.
Yes, a calorie deficit can lead to weight loss, but it doesn’t always translate to fat loss. In Western diets today, the intake tends to be excessively high, so some people might need to cut back a little. But many assume that eating far less is the answer to weight loss, which isn’t the case.
When you eat, your body turns carbohydrates into glucose, which fuels your cells. If unused, this glucose gets stored as glycogen in your liver and muscles, holding onto water as well. When you cut calories, you’re mainly losing this stored carbohydrate and water, not fat. Over time, a severe calorie deficit causes your body to cling to fat and start breaking down protein instead.
Protein helps boost fat burning in resting muscles because it’s biologically active. Therefore, you should consume enough calories from all three macronutrients—fats, carbs, and proteins. Contrary to popular belief, we do need fats since they are our body’s vital and long-lasting energy source, more so than carbohydrates or proteins. Fats are essential for physical activity and fitness goals, as they are stored in muscle fibers, ready for use when exercising. So, completely cutting fats can rob you of the energy needed to burn unwanted fat.
Beyond that, extreme calorie restriction can cause nutrient deficiencies, affecting overall health and slowing metabolism. This can lead to issues such as fatigue, malnutrition, and even hormone-related conditions like amenorrhea.
Under-eating also places stress on the body. Increased cortisol, a stress hormone, initially promotes weight loss. However, over time, constant stress and cortisol spikes cause the body to conserve fat and breakdown protein, leading to a slower metabolism and potential fat gain around the belly. It can also mess with digestive functions and sleep patterns, as low blood sugar triggers adrenaline, disrupting sleep and affecting productivity, immunity, and weight.
Bodybuilders may cut calories for competitions and then restore their intake afterward, but improper management can lead to health complications. Continual calorie cutting eventually stresses the body, slowing metabolism and making any weight loss effort feel futile. When you eat over your strict limit, the body, conditioned to this famine mode, stores it as fat.
The takeaway is to ensure you consume the right calories, carbohydrates, fats, and protein for your body type, goals, age, and lifestyle. At Your Body Programme, we help people determine their specific calorie needs, making sure they’re not unnecessarily restricted. Our experience shows that sometimes increasing calorie intake supports fat loss.
Incorporate lean proteins like chicken, fish, and legumes, alongside healthy carbs from fruits, vegetables, and whole grains. Don’t forget healthy fats from sources like avocados and nuts. Balanced nutrition is crucial for maintaining health and keeping your metabolism engaged.
