If you’re trying to lose weight, you might think counting calories and eating less is the way to go. But Terry Fairclough, a leading personal trainer and co-founder of Your Body Programme, believes that’s not necessarily true.
There are many opinions on the best diet for weight loss. Should you count calories, eat low fat, low carb, or high protein? Should you fast or eat regular small meals? While all these diets have their place depending on your body type, goals, and activity level, one thing no one should do is undereat.
A big calorie deficit might lead to weight loss, but not necessarily fat loss, which is what most people really want. The Western diet is generally larger than necessary, so many need a slight calorie deficit, but that’s just to counter overeating.
When we eat, our body turns carbohydrates into glucose, which is the main fuel for our cells. When we don’t need the glucose immediately, it’s stored in our muscles and liver as glycogen, which includes water molecules. If you cut calories, you lose water and glycogen, not fat.
Long-term calorie deficits can make the body hold onto fat and break down muscle instead. Eating enough calories with the right balance of fats, carbs, and proteins is key. Fat, for example, is a vital energy source and is more efficiently stored in muscles during exercise. Cutting fat entirely can leave you without the energy you need to burn fat.
Restricting calories and essential nutrients can lead to deficiencies affecting every system in the body, including your immune and digestive systems. Health issues like fatigue, malnutrition, osteoporosis, anaemia, hormone imbalances, and fertility problems can arise from undereating.
Extreme calorie deficits stress the body, triggering cortisol release, which initially may cause weight loss. However, chronic stress and elevated cortisol levels can lead to fat accumulation, especially around the belly, slow metabolism, and thyroid issues.
Undereating can also impair digestion and nutrient absorption, affecting overall health and training results. Poor nutrition can disrupt sleep, and poor sleep can impact liver detoxification, immunity, and weight loss efforts.
Some bodybuilders cut calories drastically to get lean but often become ill if not done correctly. Constant calorie cutting can eventually break down your body and hinder basic functions, making weight loss nearly impossible as your body stores any extra intake as fat.
The bottom line is to eat the right amount of calories, carbs, fat, and protein for your specific needs. The Your Body Programme (YBP) helps people determine their calorie needs based on body type.
Eat plenty of lean proteins like chicken, eggs, fish, and plant-based options if vegan. Include healthy carbohydrates from fruits, vegetables, sweet potatoes, quinoa, and whole grains, along with healthy fats like avocados, nuts, seeds, and olive oil.
By nourishing your body properly and keeping your metabolism active, you can achieve a healthy and sustainable weight loss.
