If you’re looking to lose weight, you might think it’s all about counting calories and eating less, right? Well, not necessarily, according to Terry Fairclough, a leading personal trainer and co-founder of Your Body Programme.
He explains that while there’s a lot of debate about the best diet for weight loss—whether it’s low fat, low carb, high protein, or something else—there’s one thing everyone should avoid: under eating.
You might know someone who starts cutting calories drastically to get that beach body, and sure, they do lose weight. But the catch is, they’re not necessarily losing fat, which is what most people aim for.
Today’s Western diet tends to be much larger than necessary, so yes, some people do need a slight calorie deficit because they were probably overeating before. However, thinking that eating far less is the only path to weight loss is a misconception.
When we eat, our body breaks down carbohydrates into glucose, the main fuel for our cells. If we don’t use this glucose straight away, it’s stored in our muscles and liver as glycogen, which also retains water. When we cut calories, we lose stored glycogen and water, not fat.
In fact, if you continue to eat too little, your body panics and holds onto fat, breaking down protein instead. Protein helps burn fat even when resting, so it’s crucial to eat enough calories, including all three macronutrients: fats, carbs, and protein.
Contrary to what some might think, fat is our body’s most important and long-lasting fuel source. It offers more than twice the energy of carbs or protein. Fat is stored within muscle fibers and can be accessed during workouts. Completely cutting out fat means you won’t have the energy to burn the fat you actually want to lose.
Moreover, cutting calories and nutrients can make you susceptible to deficiencies, affecting various body systems, including the immune and digestive systems, and slowing down your metabolism. Health risks from under eating include fatigue, malnutrition, osteoporosis, anemia, and other hormone-related conditions.
When you’re under stress from extreme calorie deficits, your body releases cortisol, a stress hormone that in the short term can cause weight loss. However, long-term high cortisol levels can cause your body to hold onto fat, especially around the belly.
Much of the initial weight loss is protein breakdown, slowing your metabolism and leading to more fat gain eventually. Stress also reduces digestive function, meaning your body doesn’t absorb nutrients effectively, reducing the benefits of your training efforts.
Poor eating habits can also disrupt your sleep. Dropping blood sugar levels trigger adrenalin release, waking you up and affecting liver function, immunity, and overall productivity, which can also lead to weight gain.
Some people, like bodybuilders, might restrict calories to get lean for competitions but need to reintroduce calories carefully afterward to avoid getting sick. Constantly cutting calories can make losing weight seem impossible because the body goes into famine mode and stores fat whenever it can.
The key is to eat the right number of calories, carbs, fats, and proteins for your specific needs based on your body type, goals, activity level, height, weight, and age.
At Your Body Programme, we help people determine their calorie needs based on their body types. Eating the right foods can keep your metabolism active, helping you lose fat.
Make sure to consume enough lean proteins like beef, chicken, eggs, fish, plus vegan options like pulses, legumes, tofu, and tempeh. Include healthy carbs from fruits, vegetables, sweet potatoes, quinoa, brown rice, and whole wheat pasta. Don’t forget healthy fats from avocados, nuts, seeds, and olive oil.
Terry Fairclough, co-founder of Your Body Programme and a Personal Trainer and Nutritional Therapist, emphasizes the importance of proper nutrition to maintain health and support weight loss.
