If you’re looking to lose weight, you might think counting calories and eating less is the way to go. But it’s not that simple, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme.
As a fitness trainer, I’ve heard countless opinions on the best diet for weight loss. Should we count calories? Go on a low-fat, low-carb, or high-protein diet? Should we fast or eat small, regular meals throughout the day? While each approach may have its benefits depending on your body type, goals, and activity levels, one thing is clear: under-eating is never a good idea.
We all know someone who starts counting calories and severely restricting their intake to get that beach body. Sure, they might lose weight, but this isn’t necessarily the best outcome. A massive calorie deficit does result in weight loss, but not necessarily in fat loss, which is what most people actually want.
Today’s typical Western diet is larger than necessary, so a slight calorie deficit might help people who overeat. However, many folks believe under-eating is the only solution for weight loss, which isn’t true.
When we eat, our body converts carbohydrates into glucose, a type of sugar that fuels our cells. When the body doesn’t need this glucose for energy, it gets stored as glycogen in our muscles and liver, with water molecules attached. When you cut calories, what you initially lose is this stored carbohydrate and water, not fat.
Long-term calorie deficits can trigger your body to hold onto fat and break down protein instead. Protein is crucial because it helps burn fat to fuel muscles while you’re at rest. So, you need to eat enough calories that include fats, carbs, and protein.
Contrary to popular belief, we do need fat in our diet. Fat is a more efficient source of long-lasting energy compared to carbs or protein. During exercise, stored fat breaks down into fatty acids, which our muscles use for fuel. Cutting out fat can leave you low on energy and unable to burn the fat you want to lose.
Restricting calories and nutrients can also lead to deficiencies, impacting your immune, liver, and digestive systems, and slowing down your metabolism. Health issues like fatigue, malnutrition, osteoporosis, anemia, and hormone-related conditions can arise from under-eating. Stress levels increase, leading to a rise in cortisol, a hormone that in the short term may cause weight loss. However, chronic high cortisol levels eventually lead to fat gain, especially around the belly.
In the long run, extreme calorie deficits tear down your body’s muscle protein, slow your metabolism, and create an unhealthy environment where weight loss is unsustainable. Proper sleep is essential, and cutting calories can disturb your sleep patterns, affecting overall health and hindering weight loss.
Some bodybuilders restrict calories to get lean, but it’s easy to get it wrong and end up ill. Constant calorie cutting puts your body in famine mode, making it tough to lose weight since your body clings to fat stores.
The key to effective weight loss is eating the right number of calories, including carbs, fat, and protein suitable for your specific body type, goals, activity levels, height, weight, and age. My program at Your Body Programme helps people determine their calorie needs based on these factors.
Remember, increasing your calorie intake, rather than restricting it, can actually help you lose fat. Make sure you’re getting enough lean proteins, healthy carbs from fruits and vegetables, and healthy fats. By nourishing your body with the right nutrients, you can maintain a healthy metabolism and achieve your fitness goals.
