If you’re trying to lose weight, the common advice is to count calories and eat less, right? Not necessarily, says Terry Fairclough, personal trainer and co-founder of Your Body Programme.
Many people believe that cutting calories drastically is the best way to shed pounds, but this approach can backfire. Sure, you might lose weight with a severe calorie deficit, but it’s often not the fat loss you’re aiming for. Instead, you might lose water and stored carbohydrates, which is not sustainable in the long term.
Our Western diets are typically larger than necessary, so a small calorie reduction can be beneficial. However, under-eating is harmful. Our bodies convert carbohydrates into glucose, fueling our cells. When we cut calories too much, we lose not just body fat but also essential protein and muscle mass.
Protein is crucial as it helps build and repair muscles, and it supports fat burning even when we’re at rest. That’s why it’s important to consume a balanced diet that includes fats, carbs, and protein.
Despite the myths, fat is the body’s most important and long-lasting energy source. It provides more than twice the potential energy per gram compared to carbs or protein. During exercise, the body breaks down fat into fatty acids that fuel our muscles. Without enough dietary fat, you won’t have the energy needed to work out effectively.
Undereating can also lead to nutrient deficiencies, impacting every body system. Problems can range from fatigue and malnutrition to more severe conditions like osteoporosis and anemia. Additionally, stress from extreme dieting releases cortisol, which can slow metabolism and lead to weight gain, especially around the belly.
Inadequate calorie and nutrient intake can also disrupt sleep, affecting your overall health and ability to lose weight. Bodybuilders may cut calories temporarily, but they also know when to increase them again to avoid health issues.
In the long run, finding the right balance of calories, carbs, fats, and proteins for your specific needs is key. The Your Body Programme offers tools to help you determine these needs based on your unique body type and goals.
Instead of cutting calories drastically, focus on nourishing your body with plenty of lean proteins, healthy carbohydrates like fruits, vegetables, and whole grains, and good fats from sources like avocados and nuts. This balanced approach will support your health and metabolism, helping you achieve sustainable weight loss.
Terry Fairclough, as both a personal trainer and nutritional therapist, advocates for a healthy, well-balanced diet rather than severe calorie restriction.