If you’re looking to shed some pounds, the typical advice is to count calories and eat less, right? Well, not exactly, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme. Many people believe that cutting calories drastically will help them lose weight quickly, but that’s not necessarily the best approach.
Sure, a big calorie deficit might make the weight come off, but it won’t necessarily help you lose fat, which is what most people are aiming for. While our Western diets are generally larger than needed, drastically reducing calories isn’t the solution for losing weight. Cutting too many calories can be counterproductive, leading your body to hold onto fat and start breaking down muscle instead.
When we eat, our bodies convert carbohydrates into glucose, our main energy source. If this glucose isn’t used immediately, it gets stored as glycogen in the muscles and liver. When calories are cut, what you often lose is just this glycogen and water, not fat. Instead, it’s important to consume enough calories from a balanced diet that includes fats, carbs, and proteins.
Contrary to the old belief that consuming fat makes you gain weight, fat is actually a vital energy source. It’s stored in our muscles and accessed during exercise. Cutting fat out completely can actually leave you without the energy you need to burn body fat.
Undereating can also lead to nutritional deficiencies that impact key areas like the immune, liver, and digestive systems, potentially causing issues like fatigue, malnutrition, and mood disorders. The stress of extreme caloric restriction also raises cortisol levels, which can initially lead to weight loss but eventually leads to fat gain by prioritizing fat storage and slowing metabolism.
Consuming too few calories also affects sleep. Low blood sugar can trigger adrenalin, waking you up at night, which disrupts liver functions and hampers productivity, further complicating weight loss efforts. While some bodybuilders manage calorie cycling effectively, for most people, drastic calorie cuts can harm their health and metabolism.
The key is to consume an appropriate number of calories tailored to your body type, goals, and lifestyle. At Your Body Programme (YBP), we’ve designed tools to help people determine their specific calorie needs. Our approach encourages eating sufficient calories to maintain energy, using a plan that includes a variety of nutrients for optimal health and consistent fat loss.
Include plenty of lean proteins like beef, chicken, and fish, and for vegetarians, try pulses, legumes, and tofu. Healthy carbs should come from fruits, vegetables, whole grains, and good fats from sources like avocados and nuts.
Remember, you’ve got one body, so take care of it with a balanced diet that fuels your lifestyle and keeps your metabolism going strong.
