By fitlifemonthly 
If you want to lose weight, it might seem like the obvious answer is to eat less and count calories. But that’s not necessarily true, according to Terry Fairclough, a personal trainer and co-founder of Your Body Programme.
As a personal trainer, I’ve heard countless opinions on the best diet for weight loss. People often wonder if they should count calories, follow a low-fat, low-carb, or high-protein diet, try fasting, or eat small, frequent meals. While these approaches can be helpful depending on your body type, goals, and activity level, there’s one thing you shouldn’t do: severely restrict your calories.
You might know someone who starts cutting calories drastically to get ready for the beach, and yes, they might lose weight—but it’s not the best way to lose fat, which is what most people aim for. The Western diet tends to be more than what we need, so while some people may benefit from reducing their calorie intake slightly, under-eating isn’t the solution.
When you eat, your body converts carbohydrates into glucose, which fuels your cells. If there’s excess glucose that your body doesn’t need immediately, it’s stored in muscles and the liver as glycogen, which also contains water. Cutting calories means you lose glycogen and water, not necessarily fat. Over time, extreme calorie deficits can cause your body to panic and hold onto fat while breaking down protein instead.
Protein is crucial because it helps you burn more fat to fuel your muscles, even at rest. This is why it’s important to consume enough calories from all three macronutrients: fats, carbs, and protein. Contrary to popular belief, fat is essential for providing long-lasting energy and aiding in exercise performance. Cutting out fat entirely means you’d lack the energy needed for exercise and weight loss.
Nutrient deficiencies from calorie restriction can lead to various health issues, affecting systems like your immune, liver, and digestive systems. Potential health problems from under-eating include fatigue, malnutrition, osteoporosis, anemia, hormonal issues, fertility problems, and others. It also stresses your body, leading to the release of cortisol, a stress hormone that can break down protein and slow your metabolism.
Long-term stress and high cortisol levels can result in fat gain, particularly around the belly. It can also cause thyroid problems, which impact metabolism and reduce digestive function. Poor digestion means you won’t absorb essential nutrients properly, affecting your overall health and weight loss efforts. Lack of sleep due to low blood sugar levels can further impact liver detoxification, immunity, productivity, and potentially lead to weight gain.
Extreme diets where calorie intake is cycled can sometimes work, but they aren’t for everyone and can cause health issues if not done correctly. Continuous calorie cutting can lead to a metabolism slowdown, making it hard to lose weight and easy to gain fat anytime you eat more than your severely limited calorie intake.
It’s crucial to eat the right number of calories, carbs, fats, and protein tailored to your body type, goals, activity level, height, weight, and age. I founded Your Body Programme (YBP) to help people understand their calorie needs based on specific body types. You can find out your body type and nutritional needs using the YBP calculator.
Remember, you only have one body. Help it be its best by nourishing it properly and keeping your metabolism healthy. Our program shows that increasing your calorie intake can actually support fat loss. Focus on eating plenty of lean proteins, healthy carbs from fruits, vegetables, whole grains, and healthy fats like avocado, nuts, seeds, and olive oil.