If you’re trying to lose weight, you might think the solution is to count calories and eat less. But that’s not always the case, says Terry Fairclough, a personal trainer and co-founder of Your Body Programme.
As a personal trainer, I’ve come across various opinions and questions about the best diet for weight loss. Should we count calories? How many should we consume? Should we follow low-fat, low-carb, or high-protein diets? Should we fast? Is it better to eat small, frequent meals throughout the day?
While these strategies may have their merits depending on your body type, goals, and activity levels, under-eating is never the answer. Most people believe that drastically cutting calories will help them slim down fast. While this might lead to weight loss, it doesn’t necessarily mean fat loss, which is usually the goal.
Many people in the Western world consume more food than necessary, so a small calorie deficit might be helpful. However, the notion that under-eating is the only way to lose weight is simply wrong.
When we eat, our bodies convert carbohydrates into glucose, a type of sugar that acts as fuel for our cells. Any glucose that isn’t needed immediately gets stored as glycogen in our muscles and liver, each molecule accompanied by two to three water molecules. When our bodies require energy or lack glucose from food, glycogen breaks down to release glucose for energy. So, when we cut calories, much of the initial weight loss is water weight rather than fat.
Moreover, long-term calorie deficits can cause the body to hold onto fat while breaking down protein instead. Adequate calorie intake is crucial, incorporating fats, carbs, and protein. Proteins are biologically active and help burn fat even at rest.
For those avoiding fats to lose weight, it’s important to know that fat is an essential and long-lasting energy source, providing more than double the calories per gram compared to proteins and carbs. Fat is stored in our muscles, making it accessible during exercise, unlike glycogen, which is limited. Cutting out fats will leave you with insufficient energy to burn the fat you aim to lose.
Restricting calories and nutrients can also make you susceptible to deficiencies that impact various bodily systems, leading to issues like a weakened immune system, poor liver and digestive function, and slowed metabolism. Health problems from under-eating include fatigue, malnutrition, osteoporosis, anemia, hormonal imbalances, and fertility issues.
Extremely low calorie diets also stress the body, raising cortisol levels, which initially might lead to weight loss. However, chronic stress causes the body to retain fat while breaking down protein, slowing metabolism, and redirecting energy to muscles for fight-or-flight responses. This reduces digestive efficiency and nutrient absorption, hampering overall health and weight loss efforts.
Poor sleep is another consequence. Low blood sugar levels can trigger adrenaline release, waking you up and affecting various functions like liver detoxification and immune response, contributing to weight gain.
Some bodybuilders restrict calories to get lean, only to increase intake post-competition. Done incorrectly, this can make them ill. If calorie cutting continues too long, basic bodily functions can fail, and the body, thinking it’s in famine mode, will store fat any time food intake exceeds the limited calorie allowance.
Bottom line, it’s essential to eat the right number of calories with a balanced intake of carbs, fats, and proteins, tailored to your body type, goals, activity level, height, weight, and age.
To help people determine their calorie needs, we at Your Body Programme offer tools like the YBP calculator. Proper nourishment keeps your metabolism active and supports overall health. Increasing calorie intake where necessary can actually aid in losing fat. Ensure your diet includes lean proteins, healthy carbs, and fats from sources like fruits, vegetables, whole grains, and oils.
Terry Fairclough, co-founder of Your Body Programme, is also a personal trainer and nutritional therapist. When not working, he enjoys weightlifting.
For better health and weight management, focus on balanced nutrition without extreme calorie restrictions.
