If you’re trying to lose weight, counting calories and eating less might seem like the obvious solution, but that’s not always the case, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme. In the world of diets, there’s a lot of debate about the best approach for shedding pounds. People often wonder if they should count calories, adopt low-fat or low-carb diets, focus on high protein, practice fasting, or stick to eating small, regular meals.
While creating a calorie deficit can lead to weight loss, it doesn’t necessarily ensure you’re losing fat, which is the goal for most. A drastic calorie reduction might make the weight drop off but isn’t always a sustainable or healthy method. Many Western diets involve overeating, so a slight calorie reduction might be necessary, but not to the extent of under-eating, which many mistakenly believe is the only way to lose weight.
The body converts carbohydrates into glucose, the primary fuel for our cells. When glucose isn’t needed immediately, it’s stored in the liver and muscles as glycogen, along with water. When calorie intake drops, the body releases glucose from these stores, not fat. A prolonged calorie deficit can prompt the body to conserve fat and start breaking down protein instead.
Protein is crucial because it helps burn fat while at rest. Consuming balanced calories with fats, carbohydrates, and proteins is vital. Also, fat shouldn’t be feared since it’s an essential energy source, providing double the energy compared to carbs or protein. Fat stored in muscles is accessible during exercise, unlike limited glycogen stores. Without enough fat, your body lacks the energy required for exercise and fat burning.
Cutting calories drastically and restricting nutrients can lead to deficiencies, impacting your body’s systems, including immune and digestive function, potentially causing issues like fatigue, malnutrition, osteoporosis, and hormonal imbalances. Long-term calorie deficits can stress the body, triggering cortisol release, which in the short term might cause weight loss but ultimately leads to metabolism issues, increased abdominal fat, and thyroid problems.
Under-eating hinders digestion and nutrient absorption, affecting your health and exercise outcomes. It can also disturb sleep, with low blood sugar levels triggering stress hormones that wake you, impacting productivity and immunity.
Bodybuilding competitors often restrict calories to extreme levels, but errors in managing calorie intake can lead to illness. Continuous calorie cuts can deteriorate body function, making weight loss seem unattainable as the body stores excess calories as fat when it feels threatened by starvation.
It’s crucial to eat the right amount of calories, carbs, fat, and protein based on your body type, goals, activity levels, and other personal factors. This is why Terry’s Your Body Programme helps tailor nutritional needs to individual body types. He emphasizes eating lean proteins, healthy carbohydrates, and good fats to maintain a healthy and active lifestyle.
Ultimately, achieving optimal health involves nourishing your body appropriately, keeping your metabolism active, and not fearing an increase in calories which can actually aid in fat loss. Enjoy lean proteins like chicken and fish, and include plant-based options if preferred. Also, consume fruits, vegetables, whole grains, and healthy fats for well-rounded nutrition.
