If you’re thinking about losing weight, you might assume it’s all about counting calories and eating less. However, that’s not always the case, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme.
I’ve heard all sorts of ideas about the best diet for weight loss. Should we count calories? Should we go for low-fat, low-carb, or high-protein diets? Should we try fasting or stick to eating small, regular meals throughout the day? While these approaches might work in certain scenarios depending on your body type, goals, and activity levels, one thing you shouldn’t do is starve yourself.
You might know someone who starts cutting calories drastically to get in shape quickly. While you might lose weight this way, it doesn’t necessarily mean you’re losing fat, which is often the goal. The Western diet tends to be more than what we need, so a slight calorie deficit can be useful. But many people mistakenly think they need to under-eat to lose weight, which isn’t true.
When we eat, our body turns carbohydrates into glucose, a sugar that fuels our cells. If we don’t use this glucose immediately, our body stores it as glycogen in muscles and the liver. Each glycogen molecule holds some water. When you cut calories, what you’re initially losing is this stored water and carbs, not fat. Extended calorie deficits can result in your body holding onto fat and breaking down protein instead.
Protein is active in the body, so having more of it can help burn more fat at rest, which is why it’s vital to consume enough calories that include fats, carbs, and protein. Also, contrary to what some believe, you do need fat to exercise effectively. Fat is the body’s most enduring energy source, providing more energy than carbohydrates or protein.
If you cut too many calories and restrict essential nutrients, you risk nutrient deficiencies, impacting your entire body, including the immune, liver, and digestive systems. This can slow metabolism and lead to health issues like fatigue, malnutrition, depression, and hormonal problems.
Under-eating also stresses the body, increasing cortisol, a hormone that in the short term may help with weight loss but over time causes the body to cling to fat and break down muscle. The metabolism slows as protein breaks down, and prolonged stress can lead to digestive issues and further fat accumulation.
Lack of nutrition affects training outcomes and overall health, disrupting sleep due to blood sugar imbalances, which can further complicate weight loss efforts. Many bodybuilders who cut calories to stay lean face health issues incorrectly managing their diet. Constant calorie cuts can backfire by putting the body in famine mode, storing fat during these times.
The key is to consume the right amount of calories, carbs, fats, and proteins for your body type, goals, and lifestyle. I started Your Body Programme to help people identify their calorie needs based on specific attributes with a calculator tailored to body types. Instead of restricting calories, it’s about making sure you nourish your body properly.
Embrace eating a variety of lean proteins like chicken, eggs, fish, as well as plant-based options like tofu and tempeh. Include healthy carbs like fruits, vegetables, sweet potatoes, and whole grains, along with fats from sources like avocados and olive oil. Taking this balanced approach can help optimize your body’s performance and maintain a healthy metabolism.
