If you’re trying to lose weight, you might think counting calories and eating less is the way to go. But personal trainer Terry Fairclough says that’s not always true. There’s a lot of debate around the best diet for weight loss—should you count calories? Go low fat, low carb, or high protein? Fast, or eat small, regular meals?
While these strategies might work for some based on their body type, goals, and activity levels, one thing you shouldn’t do is severely cut back on food. We’ve all seen people who drastically reduce their calorie intake to get beach-ready, thinking the pounds will just fall off. While a calorie deficit can lead to weight loss, it doesn’t necessarily result in fat loss, which is what most people want.
Many people overeat, so a slight calorie deficit might be needed, but it doesn’t mean you have to starve yourself. Eating too little can trigger your body to hold onto fat and break down muscle instead. Protein helps burn fat, so it’s important to consume enough calories that include fats, carbs, and proteins.
Fats are crucial because they provide more energy than carbs or protein and are stored in muscle fibers for easy access during exercise. Without enough fat in your diet, you won’t have the energy to burn off the fat you want to lose. Additionally, cutting too many calories can lead to nutrient deficiencies, affecting your immune system, liver, and digestion, and slowing down your metabolism.
Extreme under-eating can cause health problems like fatigue, anemia, and fertility issues. It also puts stress on the body, raising cortisol levels (a stress hormone) which can contribute to weight gain, particularly around the belly. This stress can also slow your metabolism and reduce your digestion efficiency, affecting your weight loss efforts and overall health.
Poor sleep can result from low blood sugar, causing adrenaline spikes that wake you up. Lack of sleep impacts liver function, immunity, and work productivity, as well as potentially leading to weight gain.
Even bodybuilders who cut back calories to become lean cycle calories back after competing. Cutting too many calories long-term can cause your body to store any extra calories as fat, as it prepares for perceived famine.
The key is to consume the right amount of calories, carbs, fats, and proteins for your specific body needs, including your age, height, weight, and activity level. The Your Body Programme helps determine these needs without strict calorie restrictions. Eating more can actually help burn fat, so be sure to consume lean proteins, healthy carbs, and fats like those from avocados, nuts, and seeds.
Terry Fairclough, a founder of the Your Body Programme and a nutritional therapist, emphasizes that healthy eating is about finding the right balance for your body type.
