If you’re trying to lose weight, you might think the key is counting calories and eating less, right? Actually, it’s not always that straightforward, according to Terry Fairclough, a well-known personal trainer and co-founder of Your Body Programme.
There’s a lot of debate about the best diet for weight loss. Some people wonder if they should count calories, go low-fat, low-carb, or high-protein, or maybe try fasting or eating small but frequent meals. While these approaches might suit different body types and activity levels, one thing is clear: drastically cutting calories, or under-eating, isn’t the answer.
A big calorie deficit might lead to weight loss, but not necessarily fat loss, which is usually what people want. Though a little calorie deficit can help if you’re eating too much, completely slashing calories isn’t a sustainable strategy.
When we eat, our bodies turn carbohydrates into glucose for energy. If we don’t use this energy right away, it’s stored in our muscles and liver as glycogen, which holds water. When you cut calories, you often lose stored carbohydrates and water, not fat.
Long-term calorie deficits can actually make your body hold onto fat and start breaking down muscle instead. Protein in our muscles is crucial for burning fat while we’re resting, so it’s important to consume calories that include not just carbs, but also fats and proteins.
It’s a myth that eating fat will prevent you from losing it. Fat is an essential energy source—actually more efficient than carbs or protein. It’s stored in muscle fibers for when we exercise, so we need fat to have the energy necessary to work out and get fit. Completely eliminating fat can leave you without enough energy to burn excess fat.
Besides, cutting too many calories and nutrients can lead to deficiencies, which affect the body’s systems like the immune and digestive systems, potentially causing a range of health issues. Chronic calorie cutting also stresses the body, raising cortisol levels and causing the body to hold onto fat.
This stress leads to problems like a slower metabolism and can increase fat, especially around the belly. It might also affect your thyroid, slowing metabolism even further, and can make digestion less effective, which in turn impacts weight and fat loss efforts.
Lack of sufficient nutrients can disturb sleep patterns due to blood sugar drops, leading to more stress and further health problems. Proper nutrition is crucial for maintaining good health, boosting metabolism, and supporting fitness goals.
Extreme dieting practices, like those used by some bodybuilders, can be risky and may lead to health problems if not done correctly. Restricting calories excessively can cause the body to enter a famine mode, where even a slightly increased calorie intake is stored as fat.
The key is understanding your unique calorie, carb, fat, and protein needs based on factors like body type, goals, and lifestyle. That’s why Terry developed the Your Body Programme to help people tailor their nutrition to their specific needs.
Remember, it’s about eating the right amount of nutrient-dense foods, like lean proteins, healthy carbs from fruits and vegetables, and beneficial fats from sources like avocados and nuts, to maintain optimal health and metabolism.
Always aim for a balanced approach to eating, nourishing your body to stay healthy and energetic. This way, not only will you maintain a healthy weight, but you’ll also support your overall well-being.