If you’re trying to lose weight, you might think counting calories and eating less is the way to go. However, Terry Fairclough, a top personal trainer, suggests this isn’t always the case. Throughout my career as a personal trainer, I’ve encountered countless opinions on the best diet for weight loss. Questions often arise about counting calories, ideal calorie intake, and dietary choices like low-fat, low-carb, high-protein, or different meal frequencies. While these strategies might work depending on body type, goals, and activity level, one thing is clear: undereating is not the solution.
We’ve all seen someone cut calories drastically to shed pounds quickly, often thinking this approach is most effective. While cutting calories can lead to weight loss, it doesn’t always result in fat loss, which is what people usually aim for. Today, many people consume more calories than necessary, so a slight calorie deficit might be beneficial, but not to the extent of extreme restriction.
Our bodies metabolize carbohydrates into glucose, the primary energy source for our cells. If our glucose isn’t needed immediately, it’s stored in the liver and muscles as glycogen, which includes water molecules. When we cut calories, we initially lose glycogen and water, not fat. Moreover, prolonged calorie deficits can cause the body to hold onto fat and instead break down protein for energy. This is why consuming enough calories from fats, carbohydrates, and proteins is essential.
Contrary to popular belief, our bodies need fat to function properly because it provides a longer-lasting energy source than carbohydrates or proteins. Fat is stored within muscle fibers and is accessible during exercise. Therefore, avoiding fat entirely can actually reduce your energy levels, making it harder to burn off unwanted fat.
Restricting calories or certain nutrients can lead to deficiencies, affecting overall health and slowing metabolism, leading to fatigue and more serious conditions like osteoporosis, anemia, or hormonal imbalances. Extreme calorie restriction also stresses the body, raising cortisol levels, which can cause temporary weight loss but, in the long run, leads to fat gain as the body preserves fat stores.
Stress-induced cortisol increase can slow metabolism, cause fat to accumulate, particularly around the belly, and disrupt thyroid function. Additionally, stress impacts digestion and sleep, both crucial for effective weight management and overall health.
I’ve worked with bodybuilders who cut calories for competitions and later increase them. Mistakes during this process can lead to illness. Over time, continuous calorie cutting can make weight loss difficult because the body, conditioned to famine mode, will store any excess calories as fat. Therefore, it’s essential to consume the right amount of calories, carbohydrates, fats, and proteins tailored to your body type, goals, and lifestyle. In my program, which doesn’t restrict calories, we’ve found that proper calorie intake actually aids in fat loss.
Ensure you’re eating plenty of lean proteins like beef, chicken, eggs, and fish, as well as plant-based options such as legumes and tofu if you’re vegan. Include healthy carbohydrates like fruits, vegetables, and whole grains, and healthy fats from sources like avocados, nuts, and olive oil. Remember, you have one body—nourish it well to keep your metabolism active.
I established Your Body Programme to assist individuals in understanding their unique calorie needs based on their specific body types. By focusing on properly fueling your body, you can optimize your metabolism and achieve your weight loss goals more effectively.
