If you think losing weight is as simple as counting calories and eating less, think again. Terry Fairclough, a top personal trainer and co-founder of Your Body Programme, says that approach might not be the best one.
As a personal trainer, I’ve heard all kinds of opinions and questions about the best diets for weight loss. Should we count calories? Go for low fat, low carb, or high protein diets? Should we try fasting or eat small but regular meals every day?
While a big calorie deficit will help you lose weight, it doesn’t mean you’re losing fat, which is what most people actually want. The common Western diet is larger than necessary, so a slight calorie deficit might be needed just because of habitual overeating. However, many people believe drastically cutting calories is the key to weight loss, but that’s not true.
Our bodies convert the carbs we eat into glucose, a sugar that fuels our cells. When we’re not using glucose right away, our muscles and liver store it as glycogen, which includes water. When we cut calories, we mainly lose this stored glucose and water, not fat. In fact, consistent calorie shortages cause our bodies to hold onto fat and break down protein instead.
Proteins are crucial because the more we have, the more fat we burn to sustain our muscles while we’re resting. This means that a balanced diet with proper amounts of fats, carbohydrates, and proteins is essential.
It’s a misconception that you should avoid fats to lose them. Fats are a major, long-lasting fuel source, providing more than double the energy of carbs or proteins. Stored fat in our muscles is used for fuel during exercise, making it essential for workouts and overall fitness.
Beyond just impacting weight, cutting calories too much can cause nutrient deficiencies, which affect the whole body, including the immune, liver, and digestive systems. Under-eating can lead to health problems like fatigue, malnutrition, osteoporosis, anemia, depression, fertility issues, and more.
Extreme calorie deficits stress the body, increasing cortisol levels, a hormone that breaks down protein for fuel. Long-term high cortisol can slow your metabolism and make your body hold onto fat, especially around the belly. It can also lead to thyroid problems and reduce digestive efficiency.
Being hungry can disrupt sleep. When blood sugar drops, adrenalin kicks in, waking you up. Poor sleep has its own set of consequences, like affecting your liver, immune system, and overall productivity, which can lead to weight gain.
I’ve seen bodybuilders restrict calories to get super lean but then increase their intake post-competition. If not done correctly, it can lead to illness. Constant calorie cutting forces the body into survival mode, making weight loss harder and causing any excess intake to be stored as fat.
The bottom line? You need to consume the right amount of calories, carbs, fats, and proteins for your specific body type, goals, activity level, and genetic makeup.
My program, Your Body Programme, is designed to help people figure out their calorie needs based on their body type. Actually, increasing your calorie intake can help you lose fat. Make sure you’re eating plenty of lean proteins, healthy carbs from fruits, veggies, and whole grains, along with healthy fats like avocados, nuts, and olive oils.
To achieve your best body, focus on being healthy and nourished, keeping your metabolism active and consistent.
