If you’re trying to lose weight, the common assumption might be to count calories and eat less, right? Well, not exactly. According to Terry Fairclough, a well-known personal trainer and co-founder of Your Body Programme, there’s more to it than just cutting down on food. As someone who trains people one-on-one, I’ve heard countless different takes on the best diet for weight loss. Should we be counting calories? Should we go low-fat, cut carbs, or load up on protein? Is fasting a good idea, or should we stick to eating small, regular meals throughout the day?
While cutting calories drastically can lead to weight loss, it doesn’t guarantee fat loss, which is what most people aim for. The thing is, it’s not wise to drastically reduce your intake. The typical Western diet does often have larger portions than necessary, but simply under-eating isn’t the answer.
When we eat, our body turns carbohydrates into glucose, which fuels our cells. If you aren’t using glucose for energy right away, your muscles and liver store it as glycogen. Interestingly, glycogen holds water, so cutting calories often means you’re initially losing water weight and stored carbohydrates—not actual fat. A prolonged calorie deficit can trick your body into holding onto fat and breaking down protein instead. That’s why it’s crucial to consume a balanced amount of fats, carbs, and proteins.
Eating enough fat is important too. Fat is a primary and enduring source of energy, offering more energy per gram than carbs or protein. Plus, fat is stored in our muscle fibers, ready to be used during exercise. If you cut out fat completely, you won’t have enough energy to burn off the fat you’re trying to lose.
Moreover, slashing calories or essential nutrients can make you vulnerable to deficiencies, impacting your immunity, liver, and digestion, which could lead to health problems and slow down your metabolism. Issues from under-eating include fatigue, malnutrition, and hormonal imbalances. Extreme calorie cutting can lead to stress, releasing cortisol—this hormone initially helps you lose weight but, long-term, can cause your body to hold onto fat.
The body breaks down protein when under prolonged stress, leading to a slower metabolism and possibly more fat, especially around the belly, due to cortisol’s effects. Additionally, stress can impede digestion, making it harder to absorb essential nutrients. This lack of proper nutrient absorption can affect your workouts and result in worse outcomes when trying to lose weight or fat.
Undereating can also mess with your sleep. Low blood sugar can trigger adrenaline, waking you up. Poor sleep can then take a toll on your health, immunity, and even contribute to weight gain. I’ve seen bodybuilders restrict calories to get lean, only to increase their intake post-competition. However, doing this wrong can lead to health issues.
Over time, constant calorie cutting can dramatically slow your metabolism. Your body, thinking it’s in a famine, will store any extra calories as fat. The key is to consume the right amount of calories, carbs, fats, and proteins for your body type, goals, and lifestyle.
At Your Body Programme, we help tailor calorie needs to individual body types. It’s crucial to eat well and keep your metabolism active. Increasing calorie intake with balanced nutrition has proven effective for losing fat. Make sure to include lean proteins, healthy carbs, and fats like avocados and nuts in your diet. You only have one body, so nourish it well to keep it functioning optimally.
