By fitlifemonthly 
If you’re looking to lose weight, it might seem like counting calories and eating less is the way to go. But it’s not that simple, says Terry Fairclough, a top personal trainer and co-founder of Your Body Programme.
Many people ask if we should count calories, eat low-fat, low-carb, or high-protein diets, or if we should try fasting and eating small meals throughout the day. The key thing, however, is that under-eating is not the solution.
We all know someone who cuts calories drastically to get a beach body, and while weight might drop, it’s not always the best result. A calorie deficit can lead to weight loss, but not necessarily fat loss, which is what most people actually want.
Many of us overeat on a regular basis, so a slight calorie deficit can be helpful, but extreme calorie cutting isn’t the answer. When we eat, our body turns carbohydrates into glucose, a type of sugar that fuels our cells. When not needed for immediate energy, our body stores glucose as glycogen in our muscles and liver, which also holds water. When we cut calories, what we lose is often stored glycogen and water, not fat.
In the long run, a significant calorie deficit can cause the body to hold on to fat and break down protein instead. It’s important to eat the right number of calories, including fats, carbs, and protein. Contrary to popular belief, fats are essential as they are our body’s most efficient energy source, providing more than double the calories per gram compared to proteins or carbs. During exercise, stored body fat breaks down to provide energy.
Restricting calories and essential nutrients can lead to nutrient deficiencies, impacting various body systems, like immune, liver, and digestive systems. This can result in several health problems and slow down your metabolism. Issues may include fatigue, malnutrition, osteoporosis, anemia, hormonal imbalances, and fertility issues.
Severe calorie deficits stress the body, causing it to release cortisol, a stress hormone. Short-term stress may lead to weight loss, but chronic stress makes the body hold onto fat longer, slowing metabolism and potentially causing thyroid issues.
Proper nutrition is crucial for digestion, nutrient absorption, and overall health. Not consuming enough can negatively impact your training results and sleep, further affecting your weight loss goals.
Bodybuilders who restrict calories for competitions often increase them afterward to regain balance. If not done correctly, this can lead to health issues. Constant calorie cutting leads the body into “famine mode,” making it store fat whenever possible.
Ultimately, you need to eat the right amount of calories, carbs, fats, and proteins for your body type, goals, activity level, height, weight, and age. Terry’s Your Body Programme helps people figure out their specific needs without extreme calorie restriction, proving that eating more can actually help lose fat.
Ensure your diet includes lean proteins like beef, chicken, eggs, fish, pulses, legumes, tofu, and tempeh (for vegans), along with healthy carbs from fruits, vegetables, sweet potatoes, quinoa, brown rice, and whole wheat pasta. Don’t forget healthy fats from avocados, nuts, seeds, olives, and olive oil for balanced nutrition and optimal health.
Terry Fairclough is a co-founder of Your Body Programme and a personal trainer and nutritional therapist. His approach focuses on proper nutrition and muscle building rather than extreme calorie restriction.