If you’re aiming to lose weight, you might think that counting calories and eating less is the way to go. However, Terry Fairclough, a personal trainer and co-founder of Your Body Programme, suggests otherwise. Many people ponder over diet strategies for weight loss, questioning whether we should count calories, opt for low-fat or low-carb diets, focus on high-protein meals, or try fasting. While these methods may suit different body types and goals, one approach that often backfires is under-eating.
Cutting calories drastically can indeed lead to weight loss, but not necessarily to fat loss, which is usually the goal. Although a small calorie deficit is needed for some who overeat, many wrongly assume that eating less is always the answer. Our body converts carbohydrates into glucose, which fuels our cells. Excess glucose is stored as glycogen in muscles and liver with accompanying water molecules. When energy is needed or food intake is low, glycogen breaks down to provide glucose.
Cutting calories often leads to losing stored carbohydrate and water, rather than fat. Over time, this can cause the body to hold onto fat while breaking down protein, which isn’t ideal. It’s crucial to consume enough calories from all three macronutrients – carbs, fats, and proteins. Fats are particularly important, as they provide a long-lasting energy source and help in exercising effectively.
Furthermore, reducing calorie and nutrient intake can result in nutrient deficiencies, affecting immune, liver, and digestive health. Problems caused by under-eating include fatigue, malnutrition, hormone imbalances, and stress-related issues, among others. Stress from extreme calorie deficits releases cortisol, a hormone that can lead to weight gain by slowing metabolism and storing fat, especially around the belly.
The body under stress may also struggle to digest nutrients properly, impacting exercise performance and results. Additionally, poor sleep due to blood sugar dips affects overall health and productivity. Even bodybuilders who restrict calories for competition often face health issues if not done correctly.
Ultimately, it’s essential to eat according to your body’s specific needs, including appropriate calorie, carb, fat, and protein intake. Your Body Programme helps individuals determine these needs based on body type and lifestyle. Instead of cutting calories drastically, focus on consuming nutrient-rich foods like lean proteins, healthy carbs, and fats to keep your metabolism active and support weight loss.
Terry Fairclough, co-founder of Your Body Programme and a personal trainer, advocates for a balanced diet strategy that supports weight loss and overall health without unnecessary calorie restriction.