Want to lose weight? The usual advice is to count calories and eat less, but according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme, that’s not always the best approach.
There’s a lot of debate about the best diet for weight loss. Should you count calories, adopt a low-fat or low-carb diet, or maybe focus on high protein? Is fasting the way to go, or eating smaller, regular meals throughout the day? While these methods can vary depending on your body type, goals, and activity levels, under-eating is not the answer.
Some people try to drastically cut calories to get in shape, thinking the weight will just fall off. While this can cause some weight loss, it doesn’t necessarily equate to losing fat, which is often the real goal. Many find themselves overeating, so they believe a severe calorie deficit is the only solution, which isn’t true.
When you eat, your body converts carbohydrates into glucose, which fuels your cells. If you don’t need immediate energy, muscles and the liver store glucose as glycogen. This stored energy is later used when needed. But when you drastically cut calories, you’re actually losing glycogen and water, not fat. In fact, long-term calorie restriction can cause your body to hold onto fat and instead break down protein.
Protein plays a crucial role because it helps burn fat to fuel your muscles even when you’re resting. It’s essential to consume enough calories with a balance of fats, carbs, and protein. Contrary to what some believe, your body needs fat to fuel exercise and maintain energy levels, as it provides more energy compared to carbs or protein. Fat is accessible during exercise, unlike the limited glycogen stores, so avoiding fat can leave you without the necessary energy.
Cutting calories too much can lead to nutrient deficiencies, affecting various body systems, including the immune and digestive systems. It can result in health issues like fatigue, malnutrition, depression, and more severe hormonal imbalances. Stressing the body through extreme calorie deficits can increase cortisol, a hormone that temporarily leads to weight loss but causes long-term problems like fat retention, particularly around the belly, and slowed metabolism.
Under-eating can also impede digestion and nutrient absorption, affecting body functionality and hindering weight loss efforts. It can disrupt sleep, leading to further health issues and affecting exercise performance and productivity. Some bodybuilders go through calorie restriction to become lean and then increase intake afterward. However, doing it incorrectly can cause health problems.
Continuously cutting calories isn’t sustainable and can lead to a state where the body begins storing more fat because it thinks it’s in starvation mode. Eating the right amount of calories, balanced with carbs, fats, and proteins, tailored to your body type, activity level, and personal goals, is crucial.
The Your Body Programme helps people discover their calorie needs based on their specific body types. It’s important to nourish your body, keep it healthy, and maintain a functioning metabolism. Studies have shown that eating more can actually help with fat loss.
Ensure you’re eating plenty of lean proteins, healthy carbs from fruits, vegetables, and whole grains, and incorporate healthy fats like avocados and nuts. Terry Fairclough, a co-founder of Your Body Programme, is also a personal trainer and nutrition therapist, emphasizing the importance of proper nutrition for a healthy lifestyle.