If you’re looking to lose weight, you might think you need to count calories and eat less. But according to Terry Fairclough, a top personal trainer and co-founder of Your Body Programme, that’s not always the best approach.
As a personal trainer, I often hear many opinions on the best diet for weight loss. Should we count calories? Eat low fat, low carb, or high protein? Should we fast or eat several small meals throughout the day? Though these methods can differ based on body types, goals, and activity levels, one thing we shouldn’t do is under-eat.
People often start calorie counting and drastically reducing their intake to get ready for a special occasion or season. While this can cause weight loss, it’s not necessarily fat loss, which is what most people aim for. A very large calorie deficit can lead your body to lose not fat, but muscle and water weight instead.
In reality, many people overeat in general, so a slight calorie deficit might be needed just to balance things out. However, many believe that eating much less is the only way to lose weight, which simply isn’t true.
When we eat, our bodies convert carbohydrates into glucose, which fuels our cells. Excess glucose is stored as glycogen in our muscles and liver along with water. When we cut calories drastically, we often lose this stored carbohydrate and water, not actual fat. Over time, this causes our bodies to hold onto fat because they enter a state of panic, breaking down protein instead.
Protein is crucial because it helps burn fat to fuel muscles, even at rest. That’s why it’s essential to consume enough calories that include fats, carbs, and protein. Despite what you might think, we need fats. Fat provides a long-lasting energy source and helps fuel our workouts.
Cutting calories and restricting nutrients can make us prone to deficiencies, potentially causing issues with the immune system, liver, digestive system, and slowing metabolism. Possible health problems from under-eating include fatigue, malnutrition, osteoporosis, anemia, hormone-related conditions, and fertility issues.
Severe calorie deficits also stress the body, leading to the release of cortisol, a stress hormone that in the short term might cause weight loss. But long-term stress from overproducing cortisol makes the body hold onto fat, slowing down metabolism.
Under-eating impacts digestion, meaning we don’t get the essential nutrients for good health and functioning. Poor nutrition affects our workouts and overall results. It can also disturb our sleep because low blood sugar triggers the release of adrenaline, waking us up. Poor sleep then affects liver function, immunity, and more, which can lead to weight gain.
Bodybuilders often drastically reduce calories to get lean but then increase their intake after competitions. Done incorrectly, this practice can make them ill. If we continue cutting calories, eventually we can’t reduce any further without harming our basic body functions—making weight loss seem impossible and causing the body to store fat.
The key is to eat the right amount of calories, carbs, fats, and proteins based on your body type, goals, activity level, height, weight, and age.
We developed Your Body Programme to help you understand your calorie needs based on your specific body type. A proper diet will keep your metabolism running and your body well-nourished and healthy. Increasing your calorie intake can actually help with fat loss.
Make sure to eat plenty of lean proteins like lean beef, chicken, eggs, and fish or plant-based options like pulses, legumes, tofu, and tempeh if you’re vegan. Include healthy carbs from fruits, vegetables, sweet potatoes, quinoa, brown rice, and whole wheat pasta. Also, consume healthy fats like avocado, nuts, seeds, and olive oils.
Terry Fairclough, co-founder of Your Body Programme, a Personal Trainer, and Nutritional Therapist, advises focusing on a balanced diet for optimal health and effective weight loss.
