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 best approach. Terry Fairclough, a personal trainer and co-founder of Your Body Programme, offers insight into weight loss through balanced eating rather than calorie restriction.
People often wonder what the best diet is for losing weight. Should they focus on counting calories? Or maybe go low-fat, low-carb, or high-protein? Is fasting necessary, or perhaps eating small, regular meals throughout the day is better?
While cutting down calories drastically can lead to weight loss, it doesn’t necessarily result in fat loss, which is what most people aim for. Our Western diets tend to be larger than necessary, so some might need to slightly reduce their calorie intake because they were overeating before. However, under-eating is not a viable long-term solution.
When you eat, your body converts carbohydrates into glucose, which fuels your cells. If there’s no immediate need for this glucose, it’s stored in your muscles and liver as glycogen, along with water. Cutting calories may lead to the loss of stored carbohydrates and water, but not fat.
Maintaining a significant calorie deficit can trigger the body to conserve fat while breaking down protein instead. Since protein helps burn fat even when you’re at rest, it’s crucial to consume enough calories that include all three macronutrients: fats, carbs, and protein.
Despite common beliefs, fats are essential as they offer more than double the energy of carbohydrates or protein. During exercise, the body can tap into stored fat for fuel. Cutting out fats can lead to a lack of energy needed to lose the fat you wish to shed.
Overly restricting calories and nutrients can lead to deficiencies, affecting various bodily systems, slowing metabolism, and potentially leading to health issues such as fatigue, malnutrition, and hormonal imbalances.
Undereating can also stress the body, causing the release of cortisol, a stress hormone that promotes fat retention, particularly around the belly, and slows metabolism. Additionally, poor nutrition can reduce your sleep quality, further impacting your health and weight loss journey.
While some bodybuilders use calorie restriction temporarily to meet competition goals, long-term practices can lead to health problems. The body may go into “famine mode,” storing any excess calories as fat when calorie cutting is excessive.
The key is to consume the right amount of calories, carbs, fats, and proteins suited to your body type, goals, activity level, and personal attributes. Programs like Your Body Programme aim to help individuals understand their specific needs through personalized plans without restricting calories. Eating a balanced diet with lean proteins, healthy carbohydrates, and fats can aid in maintaining a healthy weight while sustaining energy and promoting fat loss.
