If you want to lose weight, you might think about counting calories and eating less. However, Terry Fairclough, a personal trainer and co-founder of Your Body Programme, says it’s not that simple. Many people have different opinions about the best diet for weight loss. Should we count calories? Go on a low fat, low carb, or high protein diet? Should we fast? Eat small, regular meals?
While a significant calorie deficit can lead to weight loss, it doesn’t always lead to fat loss. Under-eating is never the answer. Cutting calories might make the weight drop off, but that’s usually just losing stored carbohydrates and water, not fat. Besides, consistently eating too few calories can cause your body to hold onto fat and break down protein instead. Protein is crucial because it burns fat to fuel your muscles, even at rest. This is why you need a balanced diet with fats, carbs, and protein.
Contrary to what some might think, including fat in your diet is essential. Fat provides more than twice the potential energy as carbohydrates or protein and is stored in muscle fibers for easy access during exercise. Cutting out fat entirely can leave you without enough energy, leading to a lack of overall fat burn.
Restricting calories and nutrients can also make you prone to deficiencies, affecting your immune, liver, and digestive systems and slowing down your metabolism. This can cause health issues such as fatigue, malnutrition, osteoporosis, anemia, and hormone-related conditions.
Under-eating stresses the body, releasing the hormone cortisol, which can cause initial weight loss but lead to fat retention long-term. Your body breaks down protein, slowing your metabolism and increasing fat storage, especially around the belly.
Inadequate nutrition impacts your digestion, sleep, and overall health, affecting weight loss efforts. Athletes, like bodybuilders, often cycle through calorie restriction and increased intake, but improper management can lead to illness.
Eventually, excessive calorie cutting impacts your metabolism so severely that eating even slightly more can cause your body to store fat. It’s essential to eat the right amount of calories, carbs, fats, and protein for your specific needs considering your body type, goals, activity level, height, weight, and age.
Your Body Programme helps people determine their calorie needs based on their body types. Eating plenty of lean proteins, healthy carbs from fruits and vegetables, and healthy fats like avocados and nuts can support weight loss without restricting calories.
Terry Fairclough, a founder of Your Body Programme, ensures that the right diet and avoiding calorie restriction can help you achieve fat loss and better health. Healthy eating doesn’t mean cutting out essential foods but maintaining a balanced, nutrient-rich diet.
