By fitlifemonthly 
If you think losing weight is all about counting calories and eating less, think again. Terry Fairclough, a top personal trainer and co-founder of Your Body Programme, dispels this common belief.
As a personal trainer, I’ve encountered many opinions on the best diet for weight loss. From counting calories to choosing between low fat, low carb, or high protein diets, it’s easy to get confused. One thing is clear though: starving yourself is not the answer.
Yes, creating a calorie deficit can lead to weight loss, but it doesn’t necessarily lead to fat loss, which is what most people are after. Many people consume more calories than they need because overeating is common in the Western diet. When they decide to lose weight, they often think eating too little is the way. However, this approach can be counterproductive.
When you eat, your body converts carbohydrates into glucose, the primary fuel for your cells. If not immediately used for energy, glucose gets stored as glycogen in your muscles and liver. Each glycogen molecule is bound to water. When you drastically cut calories, you mainly lose glycogen and water, not fat.
A severe calorie deficit can make your body panic, leading it to hold on to fat and break down protein instead. Protein is crucial because it helps burn fat to fuel muscles at rest. Therefore, it’s essential to consume enough calories with a balance of fats, carbs, and protein.
And don’t be afraid of fats. They are a vital energy source, providing more than twice the energy as carbs or protein. They are also stored in muscle fibers and are readily accessible during exercise. Cutting out fats entirely will leave you without the energy to burn the fat you aim to lose.
Furthermore, dramatically reducing calories can lead to nutrient deficiencies, impacting your immune, liver, and digestive systems, and slowing down your metabolism. Health issues from under-eating include fatigue, malnutrition, osteoporosis, anemia, and hormone-related conditions.
Extreme calorie deficits stress the body, causing it to release cortisol, a stress hormone. In the short term, increased cortisol may lead to weight loss, but long-term, it makes the body hold onto fat and break down protein.
Here’s what happens:
1. Metabolism slows due to protein breakdown.
2. Increased cortisol boosts fat storage, especially around the belly.
3. Cortisol interferes with thyroid function, impacting metabolism.
4. Stress reduces digestive efficiency, affecting nutrient absorption.
Undereating can disrupt sleep as well. When blood sugar drops, adrenalin kicks in to stabilize it, often waking you up. Poor sleep affects everything from liver function to immunity and can lead to weight gain.
Bodybuilding competitors who restrict calories to get lean eventually increase their intake again. Improper handling can make them ill. Continuous calorie cutting can mess up metabolism and basic body functions, making it nearly impossible to sustain weight loss.
The key is to eat the right number of calories, with balanced carbs, fats, and proteins suitable for your body type, activity level, age, and weight. The Your Body Programme can help determine your specific needs.
Remember, you only have one body. Keep it healthy and nourished to maintain your metabolism. Consuming adequate calories has been shown to aid in fat loss. Ensure your diet includes lean proteins, healthy carbohydrates, and fats.
Lean proteins can include beef, chicken, eggs, and fish, or plant-based options like pulses, legumes, tofu, and tempeh. Healthy carbs come from fruits, vegetables, sweet potatoes, quinoa, brown rice, and whole wheat pasta. For fats, go for avocados, nuts, seeds, olives, and olive oil.
Terry Fairclough combines his expertise as a personal trainer and nutritional therapist to guide people towards healthier eating and maintaining a strong, energized body.