If you’re trying to lose weight, you might think counting calories and eating less is the way to go. But that’s not always the case, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme. There are many opinions on the best diet for weight loss. Should we count calories or focus on low-fat, low-carb, or high-protein diets? What about fasting or eating small, regular meals throughout the day?
While different approaches can work depending on your body type, goals, and activity levels, one thing is clear: under-eating isn’t the answer. Many people think that drastically cutting calories will lead to quick weight loss. While it might cause you to lose weight, it doesn’t necessarily mean you’ll lose fat, which is usually the goal.
In today’s world, many people consume more calories than they need. A slight calorie deficit can be helpful, but most people overestimate how much they need to cut. The body breaks down carbohydrates into glucose, a type of sugar that fuels our cells. When there’s more glucose than needed for immediate energy, our muscles and liver store it as glycogen. This glycogen comes with water, and when you cut calories, you lose stored glycogen and water, not fat.
A prolonged calorie deficit can make your body panic, holding onto fat and breaking down protein instead. This is why a balanced intake of fats, carbs, and protein is so important. Contrary to popular belief, fat is an essential and long-lasting fuel source. It provides more energy per gram than carbohydrates or protein and is stored in muscle fibers, making it accessible during exercise.
Cutting calories too much can lead to nutrient deficiencies, impacting your immune, liver, and digestive systems, and slowing your metabolism. Health issues like fatigue, malnutrition, osteoporosis, anemia, hormone-related conditions, and fertility issues can arise.
Extreme calorie deficits also stress the body, triggering the release of cortisol, a stress hormone. Initially, this might cause weight loss, but long-term stress leads to fat storage, especially around the belly, and can slow your metabolism.
Not eating enough also impairs your digestion and nutrient absorption, affecting your overall health and workout results. Poor sleep due to low blood sugar levels can further affect your health and weight loss efforts.
Even bodybuilders who restrict calories to get lean for competitions often face health issues if they don’t manage their calorie intake properly. Continually cutting calories can disrupt your metabolism, making it nearly impossible to lose weight because your body stores any extra calories as fat in fear of a famine.
The key is to eat the right amount of calories, carbs, fats, and proteins for your specific body type, goals, activity level, height, weight, and age. That’s why Your Body Programme helps individuals determine their specific calorie needs. Eating more, not less, can sometimes be the key to losing fat.
Make sure to consume lean proteins like beef, chicken, eggs, fish, pulses, legumes, tofu, and tempeh if you’re vegan. Include healthy carbs from fruits, vegetables, sweet potatoes, quinoa, brown rice, and whole wheat pasta. Don’t forget healthy fats like avocado, nuts, seeds, olives, and olive oil. By keeping your body nourished and metabolism active, you’ll help it become its best self.
