If you want to lose weight, you might think it’s all about counting calories and eating less, right? Well, not exactly, says Terry Fairclough, a top personal trainer and co-founder of Your Body Programme.
As a personal trainer, I’ve heard a ton of different opinions and questions about the best diet for weight loss. Should we count calories? How many calories should we eat? Should our diet be low fat, low carb, or high protein? Should we try fasting? Or should we eat small, regular meals three times a day?
While all these methods might work for different body types, goals, and activity levels, the one thing you shouldn’t do is under-eat. We’ve all seen people who start calorie counting and restrict their calories drastically to get in shape for summer. Yes, the weight might drop off, but that’s not necessarily the best outcome.
A calorie deficit can lead to weight loss, but it doesn’t always result in fat loss, which is what most people really want. In fact, while the Western diet tends to be larger than necessary, resulting in some people needing a slight calorie deficit, many think under-eating is the only way to lose weight. This isn’t true.
Here’s why: Our body breaks down carbs into glucose, which is the main fuel for our cells. If the body doesn’t need glucose immediately, it’s stored as glycogen in the muscles and liver, along with water. When we cut calories, what we often lose is this stored carbohydrate and water, not fat.
The problem with a long-term calorie deficit is that it causes the body to hold onto fat and break down protein instead. Since protein is crucial for muscle maintenance and metabolism, losing it can actually reduce the amount of fat you burn. That’s why it’s essential to eat enough calories with a good balance of fats, carbs, and proteins. For those thinking of cutting fats, remember that fat is a vital and long-lasting energy source for the body and necessary for exercise.
Moreover, cutting calories and macronutrients can lead to nutrient deficiencies, affecting every bodily system, especially the immune, liver, and digestive systems, potentially leading to health issues and a slowed metabolism. Problems caused by under-eating include fatigue, malnutrition, osteoporosis, anemia, hormonal imbalances, and fertility issues.
Additionally, extreme calorie deficits stress the body, raising cortisol levels—a stress hormone that can cause the body to hold onto fat, particularly around the belly. Long-term stress disrupts thyroid function, further impairing metabolism and the body’s ability to digest essential nutrients, affecting overall health and weight loss goals.
Poor sleep linked to low blood sugar can also add to the problem. Inadequate sleep can impact liver detoxification, immunity, exercise performance, and productivity, leading to weight gain.
Even bodybuilders who cut calories to get lean often increase their calories afterward. If not done correctly, this can make them ill. Constant calorie-cutting pushes the body into ‘famine mode,’ where it starts to store more fat as a defensive mechanism against perceived starvation.
The takeaway here is that it’s crucial to eat the right amount of calories and nutrients tailored to your body type, goals, activity level, and other factors. Your metabolism needs to stay active and fueled properly to burn fat effectively.
I created the Your Body Programme to help people understand their calorie needs based on their specific body types. You can use our calculator to figure out your body type and what you need to eat.
Remember, you have only one body. Keep it healthy and well-nourished, and your metabolism will work for you. Eating more—when done correctly—can actually help you lose fat. Just ensure you’re including plenty of lean proteins, healthy carbs like fruits and vegetables, and good fats in your diet.
Take care of your body, and it will take care of you. Happy healthy eating!
