If you’re trying to lose weight, you might think it’s all about counting calories and eating less, but that’s not necessarily true, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme. Many people have different ideas about the best diet for weight loss, from counting calories to choosing between low-fat, low-carb, or high-protein diets, and even fasting.
While a big calorie deficit can result in weight loss, it doesn’t necessarily mean fat loss, which is often the real goal. A common mistake people make is drastically cutting calories to get in shape quickly. This can lead to losing water weight rather than fat. The body’s response to a long-term calorie deficit is to conserve fat and break down muscle protein instead.
Our society often consumes more calories than needed, so a small deficit might help, but under-eating isn’t the solution. Our bodies use glucose, derived from carbohydrates, as the main energy source, storing excess as glycogen, which is linked to water molecules. When calories are cut, what’s often lost is this stored carbohydrate and its water, not fat.
The body needs enough calories containing the right balance of macronutrients: fats, carbs, and proteins. For those avoiding fats to lose fat, it’s important to realize that fat is a crucial energy source and provides more energy per gram compared to proteins or carbohydrates. Our muscles also store fat that can be accessed during exercise.
Cutting calories and nutrients excessively can lead to deficiencies, affecting the immune system, liver, and digestion, and slowing metabolism. It can also cause health problems like fatigue, malnutrition, osteoporosis, depression, and other hormone-related issues. Constant calorie restriction stresses the body, which releases cortisol — a stress hormone. Chronic high cortisol levels slow metabolism and encourage the body to hold onto fat, complicating efforts to lose weight.
Lack of proper nutrition affects digestion and absorption of essential nutrients, hindering weight loss efforts. Poor dietary habits can lead to sleep disturbances, with low blood sugar triggering adrenaline, affecting sleep quality and overall health.
Some people, like bodybuilders, adjust calorie intake strategically, cycling between low and moderate levels. However, mismanaging these cycles can cause health issues. Over-restriction leads the body into a “famine mode,” making weight loss difficult and causing it to store any excess as fat.
The key is to consume the right amount of calories, along with a balanced intake of carbs, fats, and proteins, tailored to your body type, goals, and lifestyle. At Your Body Programme, we help individuals determine their specific dietary needs.
Instead of cutting calories, it’s about finding balance. Eating robust amounts of lean proteins, healthy carbs such as fruits, vegetables, and whole grains, and healthy fats like avocados and nuts can support fat loss. Regularly consuming the correct nutrients helps maintain a healthy metabolism and support overall wellness.
Terry Fairclough, a founder of Your Body Programme and an expert in nutrition and fitness, endorses a diet that supports balanced nutrition for optimal health and fitness.