If you’re aiming to lose weight, you might think the key is to count calories and eat less, right? Not exactly, says Terry Fairclough, a leading personal trainer and co-founder of Your Body Programme.
As a personal trainer, I’ve heard a lot of different opinions on the best diet for weight loss. Should we count calories? How many should we eat? Should we go low-fat, low-carb, or high-protein? Should we fast or eat small, regular meals?
While all these methods can play a role depending on body types, goals, and activity levels, one thing no one should do is under-eat. We’ve all seen someone decide to count calories and restrict their diet to get a beach body. Sure, the weight might drop, but that’s not necessarily a good thing.
A calorie deficit will lead to weight loss but not always fat loss, which is what most people want. The Western diet is generally larger than necessary, so some might need a slight calorie reduction. However, people often think under-eating is the only way to lose weight, which isn’t true.
When we eat, our body turns carbohydrates into glucose, the main energy source for our cells. If the body doesn’t need the glucose immediately, it’s stored as glycogen in muscles and the liver. Each glucose molecule binds with water molecules. When you cut calories, you mainly lose stored carbohydrates and water, not fat.
A long-term calorie deficit can cause the body to hold onto fat and break down protein instead. Protein is essential because it helps burn fat to fuel muscles while at rest, highlighting the importance of consuming enough calories from fats, carbs, and protein.
Despite common beliefs, fat is crucial as it lasts longer and provides more energy than carbohydrates or protein. Fat is stored in muscle fibers and can be easily accessed during exercise. Low fat can lead to energy shortages, making it harder to lose the existing fat.
Restricting calories and nutrients can lead to deficiencies that impact various body systems, including immune, liver, and digestive systems, resulting in health issues like fatigue, malnutrition, osteoporosis, anemia, hormonal problems, and fertility issues. Extreme deficits stress the body, raising cortisol levels, which can initially cause weight loss. However, long-term stress with high cortisol levels leads to fat gain as the body holds onto fat and slows metabolism.
Undereating affects digestion and nutrient absorption, hampering weight loss efforts and overall health. Poor sleep, impacted by low blood sugar levels, can also hinder liver detoxification, immunity, exercise, and productivity.
Bodybuilders often restrict calories to become lean but may suffer health issues if not done correctly. Prolonged calorie cutting can disrupt metabolism, making weight loss feel impossible. The body eventually treats slight calorie increases as fat storage due to famine mode.
In conclusion, it’s essential to eat the right amount of calories, carbs, fats, and protein tailored to your body type, goals, activity level, height, weight, and age. My program, Your Body Programme (YBP), helps people determine their specific calorie and nutrient needs. Eating plenty of lean proteins, healthy carbs from fruits, vegetables, whole grains, and healthy fats is key to losing fat effectively.
