If you want to lose weight, you might think counting calories and eating less is the way to go. But personal trainer Terry Fairclough, co-founder of Your Body Programme, says that’s not necessarily true.
There are many opinions on what the best diet for weight loss is. Should we count calories, eat low fat, low carb, or high protein? Should we fast or eat small, regular meals throughout the day? The truth is, while all these methods can work depending on your body type, goals, and activity level, no one should be drastically under-eating.
We all know someone who cuts calories drastically to get in shape fast. Though they might lose weight, it often isn’t the kind of weight they want to lose. A big calorie deficit can lead to weight loss, but not fat loss, which is usually the goal.
Most people probably need a slight calorie deficit because the typical Western diet includes more calories than necessary. However, under-eating isn’t the answer for effective weight loss.
When we eat, our bodies break down carbohydrates into glucose, a form of sugar that fuels our cells. Excess glucose gets stored in our muscles and liver as glycogen, which includes water. When we cut calories, what we initially lose is stored glycogen and water—not fat. Over time, a continuous calorie deficit causes the body to hold onto fat and break down protein instead.
Protein is crucial because it helps us burn fat even at rest. To sustain this, you need enough calories from fats, carbs, and protein. Contrary to popular belief, you need fat in your diet because it’s a key energy source, providing more than twice the energy as carbs or protein. Fat is stored in our muscle fibers and is easily accessed during exercise.
Cutting calories and essential nutrients can lead to deficiencies that affect every system in our bodies. This can cause issues such as fatigue, malnutrition, osteoporosis, anemia, depression, and fertility problems. Extreme calorie deficits also add stress, increasing the release of cortisol, a stress hormone that can cause initial weight loss but eventually promotes fat gain, especially around the belly. Chronic stress can also slow metabolism and impair thyroid function.
Long-term under-eating hampers digestion too, meaning we don’t absorb important nutrients well. This can negatively affect our exercise routines and sleep. Poor sleep further impacts our health and weight.
In my experience with bodybuilders, while they often increase calories after competitions, improper calorie cycling can lead to illness. If you keep cutting calories, your body will eventually struggle to function properly, making it nearly impossible to lose weight.
The essential takeaway is to eat the right amount of calories, carbs, fats, and proteins based on your unique body type, goals, activity level, height, weight, and age. Your Body Programme (YBP) helps people determine their calorie needs. The program shows that increasing your calories can actually help you lose fat.
Make sure you’re eating plenty of lean proteins like beef, chicken, eggs, and fish, or pulses, legumes, tofu, and tempeh if you’re vegan. Include healthy carbs from fruits, vegetables, sweet potatoes, quinoa, brown rice, and wholewheat pasta. Add healthy fats from avocados, nuts, seeds, olives, and olive oil.
Focus on nourishing your body with the right nutrients to keep your metabolism active and support overall health. This balanced approach not only aids in weight loss but ensures you remain healthy and energized.
