If you’re aiming to lose weight, is counting calories and eating less the key? Not necessarily, according to personal trainer Terry Fairclough, a co-founder of Your Body Programme. Over the years, I’ve encountered countless opinions and questions on what constitutes the best diet for losing weight. Should we focus on calories or choose low-fat, low-carb, or high-protein diets? Perhaps fasting or the idea of small, regular meals thrice a day are better options.
While a significant calorie deficit does lead to shedding pounds, it doesn’t necessarily burn fat, which is a common goal for many. Under-eating isn’t the solution. While a calorie deficit can lead to weight loss, it doesn’t always align with losing fat. Nowadays, many of us are consuming more than needed, and a slight calorie reduction is often beneficial. However, the idea that drastically cutting down on food intake is the answer is a misconception.
When we eat, our bodies convert carbohydrates into glucose, the primary energy source for our cells. If our bodies don’t require immediate energy, the glucose is stored as glycogen in muscles and the liver. Each glucose molecule binds with two or three water molecules. When energy is needed quickly, or when food intake is insufficient, glycogen breaks down to supply glucose, offering the necessary fuel. So, when you cut calories, you mainly lose stored carbohydrates and water, not fat.
Instead of burning fat, a sustained calorie deficit can make the body hold on to fat and consume protein. Consuming enough of all three macronutrients—fats, carbs, and proteins—is crucial because protein keeps our muscles active and contributes to fat burning, even during rest.
Contrary to some beliefs, avoiding fat won’t necessarily help in losing it. Fat is an essential fuel source, providing more energy per gram than carbohydrates or protein. It is also stored in our muscles for easy access during exercise. During workouts, fat is broken down into fatty acids, which supply energy to muscles. Eliminating fat completely could deprive you of energy required to burn the fat you want to lose.
Moreover, slashing calories and macronutrients can lead to nutrient deficiencies, affecting various body systems including the immune, liver, and digestive systems, potentially leading to health problems and slowing metabolism. Issues from under-eating include fatigue, malnutrition, depression, and hormone-related conditions. Extreme calorie reduction also stresses the body, increasing cortisol levels, a stress hormone that affects weight. While short-term stress might result in weight loss, chronic stress causes the body to store fat and break down protein, slowing down metabolism and encouraging fat around the belly.
Consuming too few calories risks missing out on essential nutrients needed for basic body functions and well-being, impacting physical performance and weight loss results. Even sleep suffers; low blood sugar can trigger adrenaline, disrupting sleep and affecting liver function, immunity, and productivity—sometimes even leading to weight gain.
Bodybuilders often reduce calories to get lean for competition and then gradually increase intake. However, incorrect dieting can lead to illness. Chronic calorie restriction puts the body in a “famine mode,” storing more fat when extra calories are consumed beyond a preset limit.
Eating the right amount of calories, carbs, fats, and proteins suited to your body type, goals, and lifestyle is crucial. I created the Your Body Programme to help people determine their needs based on their body type. Eating right boosts metabolism, nurtures health, and supports weight loss.
Incorporating lean proteins like chicken, eggs, and fish, plant-based proteins for vegans, along with healthy carbs like fruits and vegetables, and healthy fats like avocados and nuts, can support a balanced diet that helps weight loss without unnecessary restriction.
Terry Fairclough is passionate about combining personal training and nutritional therapy to guide healthier living.
