If you’re trying to lose weight, it’s common to think that counting calories and eating less is the way to go. However, Terry Fairclough, a leading personal trainer and co-founder of Your Body Programme, suggests this might not be entirely true.
As a personal trainer, I’ve heard many different opinions on the best diet for weight loss. People often ask if they should be counting calories, and if so, how many? They wonder if a low fat, low carb, or high protein diet is the answer, or if fasting and eating small, regular meals are the key.
While all these methods can have their place depending on your body type, goals, and activity levels, severely restricting calories is something no one should do. We’ve all seen someone start cutting calories drastically to get in shape quickly. Initially, they might lose weight, but this isn’t the best approach. A calorie deficit can cause weight loss, but it doesn’t necessarily reduce fat, which is what most people aim for.
The Western diet is generally larger than necessary, so a slight calorie deficit might be appropriate for some who are overeating. Yet, many people believe under-eating is the primary way to lose weight, which is not true.
Our bodies break down carbohydrates into glucose, which fuels our cells. When not needed immediately, glucose is stored as glycogen in muscles and the liver, holding water with each glucose molecule. Cutting calories mainly results in losing glycogen and water, not fat.
Over time, a significant calorie deficit can cause the body to hold onto fat and break down protein instead. Protein is important for maintaining muscle mass which helps in burning fat even at rest. This is why it’s vital to consume a balanced diet with enough calories from fats, carbs, and protein.
Contrary to popular belief, fat is essential. It’s a long-lasting energy source, providing more energy than carbohydrates or protein per gram. Fat stored in muscles is used during exercise, so we need dietary fat to exercise efficiently and lose body fat.
Drastically cutting calories and nutrients can lead to deficiencies, affecting immune, liver, and digestive functions, slowing metabolism, and leading to various health issues like fatigue, malnutrition, osteoporosis, anemia, depression, and hormonal and fertility problems. Stress from under-eating releases cortisol, which initially may cause weight loss but long-term can lead to fat gain by slowing metabolism and increasing fat storage, particularly around the belly.
A severe calorie deficit also disrupts sleep, as low blood sugar levels trigger the release of adrenaline, which can wake you up and negatively impact detoxification, immunity, exercise performance, and productivity, potentially leading to weight gain. I’ve met bodybuilders who cut calories to get lean for competitions and then increase their intake after. However, doing this improperly can make them ill.
Consistent calorie cutting impacts metabolism significantly. When you finally eat more, your body, which has been in ‘famine mode,’ will store the extra calories as fat. It’s crucial to eat the correct number of calories, carbs, fat, and protein based on your body type, goals, activity level, height, weight, and age.
At Your Body Programme, we help people determine their specific calorie needs based on their body types. Eating sufficient calories without restriction has proven to aid in fat loss rather than hinder it.
Ensure you’re eating a variety of lean proteins (like chicken, eggs, and fish), fruits, vegetables, healthy carbs (like sweet potatoes and whole grains), and fats (like avocados and nuts).
Maintaining a balanced diet with enough calories from all macros is key to a healthy metabolism and sustainable weight loss.