If you’re trying to lose weight, you might think you need to count calories and eat less. However, Terry Fairclough, a leading personal trainer and co-founder of Your Body Programme, suggests that’s not always the best approach. As a personal trainer, I’ve encountered many opinions on weight loss diets. Questions often arise about counting calories, dietary composition, meal frequency, and fasting.
While a significant calorie deficit can result in weight loss, it’s not necessarily effective for losing fat. Overeating is common in the modern Western diet, so a slight calorie deficit might be beneficial, but drastically reducing intake isn’t the solution.
When you consume less, your body breaks down carbohydrates into glucose, its main energy source. Your muscles and liver store excess glucose as glycogen, along with water. When you reduce calorie intake, you lose this stored glycogen and water, not fat. A prolonged calorie deficit can force your body to retain fat and break down protein, which is counterproductive for fat loss.
Consuming adequate calories and a balanced intake of fats, carbs, and proteins is essential. Fats provide more sustained energy than carbohydrates or proteins. They are also stored in muscle fibers and used during exercise. Avoiding fats can lead to energy depletion, hindering fat loss.
Restricting calories and nutrients can lead to deficiencies, affecting various body systems and slowing metabolism. Health issues from undereating include fatigue, malnutrition, and hormonal imbalances. Such stress triggers cortisol release, which can enhance fat retention, particularly around the abdomen, by slowing metabolism and affecting thyroid function.
Lack of nutrients also impacts digestion and nutrient absorption, disrupting training effectiveness and sleep quality. Low blood sugar can lead to adrenaline release, disrupting sleep and reducing overall health and productivity.
Professional bodybuilders often adjust their calorie intake after competitions, but improper management can lead to health issues. Constant calorie restriction drives the body into ‘famine mode,’ causing it to store any excess as fat.
It’s vital to consume adequate calories, carbs, fats, and proteins for your body type, goals, activity level, height, weight, and age. At Your Body Programme, we’ve developed a personalized approach to help determine your needs.
Increasing calorie intake, contrary to common belief, can aid in fat loss. Incorporate lean proteins, healthy carbohydrates, and fats into your diet. Focus on sources like lean meats, eggs, fish, pulses, legumes, and for vegans, tofu and tempeh. Include fruits, vegetables, whole grains, and healthy fats like avocados and nuts.
Terry Fairclough, a Your Body Programme co-founder, personal trainer, and nutritional therapist, emphasizes healthy eating matched to individual needs, promoting optimal health and metabolism.