If you want to lose weight, you might think you just need to cut calories and eat less, right? Not exactly, says Terry Fairclough, a top personal trainer and co-founder of Your Body Programme. As a personal trainer, I’ve heard all sorts of advice on the best diet for weight loss. Should you count calories? Go low-fat, low-carb, or high-protein? Fast? Eat small, regular meals three times a day? The real answer is a bit more complex.
While a huge calorie deficit can lead to weight loss, it won’t necessarily result in fat loss, which is typically the goal. It’s important to note that extreme dieting and severely restricting calories aren’t the right ways to lose weight. Instead, they can harm your body.
When you eat, your body converts carbohydrates into glucose (sugar), the primary fuel for your cells. If you don’t use that glucose right away, it’s stored in your muscles and liver as glycogen, which binds with water. When you cut calories drastically, you lose a lot of water weight initially, not fat. And over time, a severe calorie deficit makes your body cling to its fat stores while breaking down protein for energy instead.
Your diet should include a balance of fats, carbs, and proteins. Contrary to popular belief, fat is crucial for energy, providing more than twice as many calories per gram as carbs or proteins. Fat is stored in muscle fibers and can be used for fuel during exercise. Cutting out fat entirely can leave you without enough energy to burn fat effectively.
Eating too few calories can also lead to nutrient deficiencies, affecting systems like your immune and digestive systems and can cause health problems. Issues from not eating enough include fatigue, malnutrition, osteoporosis, anemia, depression, fertility issues, and more.
Additionally, under-eating puts stress on your body. This stress releases the hormone cortisol, which can initially cause weight loss but can lead to the body holding onto fat long-term. High cortisol levels can slow your metabolism, cause your body to store more belly fat, and disrupt thyroid function, affecting overall metabolism.
Lack of sufficient calories can also disrupt digestion, preventing proper nutrient absorption and impacting your overall health and weight loss efforts. Furthermore, it can affect your sleep, as low blood sugar levels trigger the release of adrenaline, waking you up.
Many bodybuilders go through cycles of restricting and increasing calories, but there are risks if done improperly. Consistently cutting calories can bring your body to a breakdown point where basic functions fail, and losing weight becomes almost impossible.
The key is to eat the right amount of calories, carbs, fats, and protein for your specific needs, considering factors like body type, goals, activity level, height, weight, and age. Programs like Your Body Programme can help determine these needs.
Eating a balanced diet that includes lean proteins, healthy carbs like fruits, vegetables, whole grains, and healthy fats from sources like avocados and nuts, keeps your body nourished and your metabolism active, making it easier to lose fat effectively.
So remember, you only have one body—take care of it by ensuring it’s well-fed, healthy, and balanced. Increasing your calorie intake, rather than severely cutting it, can actually promote fat loss and overall well-being.
