If you’re thinking about losing weight, you might assume that counting calories and eating less is the way to go. But that’s not always the case, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme.
There are lots of different opinions out there on the best diet for weight loss. People often wonder if they should be counting calories, going low-fat, low-carb, high-protein, or trying fasting. There’s also the question of eating small, frequent meals. While these methods may work for some, under-eating isn’t the answer for anyone.
A huge calorie deficit might drop the numbers on the scale, but that doesn’t mean you’re losing fat, which is typically the goal. Nowadays, many Western diets are larger than necessary. People often need to cut back a bit, but the problem is when they believe extreme under-eating is their only path to weight loss.
When you eat, your body turns carbohydrates into glucose, fueling your cells. If you’re not using that glucose for energy, it’s stored as glycogen in your muscles and liver. When your body needs energy and hasn’t gotten enough glucose from your food, it uses these stores. Cutting calories often results in losing water and glycogen, not fat. Over time, a calorie-deficient diet can make your body hold onto fat and instead break down protein.
It’s important to consume enough calories that include all three macronutrients—fats, carbs, and protein. Fat, in particular, is a vital energy source. It provides more than twice the energy of carbohydrates or protein and is stored in muscle fibers, ready to be used during exercise. Without enough fat, you’ll lack the energy needed to burn the fat you want to lose.
Cutting calories restricts both macronutrients and micronutrients, potentially leading to nutrient deficiencies. This can affect every system in your body, especially your immune, liver, and digestive systems. Health issues from under-eating may include fatigue, malnutrition, osteoporosis, anemia, and more. Chronic calorie restriction adds stress to your body, which is something we all could do without.
This stress causes your body to produce more cortisol, a hormone that breaks down energy stores. Short-term, this may cause weight loss, but over time it leads to your body holding onto fat. Losing protein instead of fat slows metabolism, increases belly fat retention, and can even affect thyroid function.
Under-eating impacts absorption of essential nutrients, affecting health and training results, and even disrupts sleep. Low blood sugar can trigger stress hormones that wake you up, which has a domino effect on your health and productivity.
Calorie cycling, as seen in bodybuilding, can be dangerous if not done correctly. Constant calorie cutting can break down your body, making weight loss difficult. Instead, make sure to eat the right amount of calories for your body type, goals, and lifestyle.
I developed the Your Body Programme to help people understand their specific calorie needs. You only have one body, so it’s important to keep it healthy and fuelled correctly. This approach, surprising to some, shows that increasing calories can help in losing fat.
Include plenty of lean proteins, like chicken, fish, tofu, and tempeh, alongside healthy carbs from fruits, vegetables, and whole grains. Don’t forget healthy fats from sources like avocados, nuts, and olive oil. This balance keeps your metabolism active and your body functioning optimally.
