If you’re looking to lose weight, you might think counting calories and eating less are the way to go. However, Terry Fairclough, a personal trainer, suggests otherwise. In his experience, simply under-eating isn’t the solution for weight loss.
There are lots of opinions about the best diet for shedding pounds. People often ask if they should count calories, follow a low-fat or low-carb diet, fast, or eat small meals throughout the day. Even though a significant calorie deficit can lead to weight loss, it doesn’t necessarily mean fat loss, which is usually the goal.
The problem is that many people end up eating far more than they need to. While a slight calorie deficit can be beneficial because of this, under-eating is not the answer. When you eat, your body turns carbohydrates into glucose, which fuels your cells. If you cut calories too much, what you’re often losing is water and stored carbohydrates, not fat. Over time, a calorie deficit can cause your body to hold onto fat by breaking down protein instead.
Protein is essential for burning fat while you’re resting, so it’s important to consume a balanced diet with fats, carbs, and protein. Contrary to popular belief, we actually need fat, as it provides a significant energy source and is stored in our muscles for easier access during exercise.
Cutting out entire food groups can lead to nutrient deficiencies, affecting everything from your immune system to your metabolism. Under-eating can result in fatigue, malnutrition, and other health issues. Eating too little stresses the body, which increases cortisol, the stress hormone. While cortisol can temporarily cause weight loss, chronic high levels lead the body to store more fat, particularly around the belly, and can disrupt thyroid function.
Stress can also impair digestion, so you might not absorb all necessary nutrients, which affects weight loss efforts and overall health. Poor nutrition can even mess with your sleep, causing further health and weight issues.
For consistent, healthy weight loss, it’s crucial to understand your specific calorie needs based on your body type, goals, activity level, and other factors. The Your Body Programme, which I created, helps identify these needs, focusing on nourishment rather than restriction. This approach shows that increasing your intake of the right foods, such as lean proteins, healthy carbs, and fats, can actually aid fat loss. So, prioritize eating a variety of foods like lean meats, pulses, fruits, vegetables, nuts, and seeds to keep your body well-fed and your metabolism efficient.
