By fitlifemonthly 
If you’re aiming to lose weight, you might think counting calories and eating less is the answer. But according to Terry Fairclough, a top personal trainer and co-founder of Your Body Programme, it’s not that simple.
As a trainer, I’ve encountered countless opinions and queries about the ideal diet for weight loss. Is calorie counting necessary? Should we follow a low-fat, low-carb, or high-protein diet? Is fasting a good idea? What about eating small, frequent meals throughout the day?
It’s true that a significant calorie deficit can lead to weight loss, but not necessarily fat loss. People differ in body type, goals, and activity levels, so one-size-fits-all approaches don’t work. One critical thing to avoid is under-eating. We’ve all seen someone who drastically cuts calories to get in shape quickly. Though they may lose weight, it often doesn’t target fat, which is what most people desire to lose.
Nowadays, many Western diets are larger than necessary, leading people to believe they need to create a calorie deficit just because they’ve been overeating. When it comes to weight loss, many think that eating less is the only solution, but this isn’t correct.
When we eat, our bodies convert carbohydrates into glucose, the main fuel for our cells. Unused glucose gets stored in our muscles and liver as glycogen. Each glucose molecule is bound to two or three water molecules. When energy is needed quickly or glucose from food is insufficient, glycogen releases glucose into the bloodstream. Cutting calories causes the body to lose stored carbs and water—glucose—not fat.
Prolonged calorie restrictions signal the body to hold onto fat while breaking down protein instead. Eating enough calories with the right mix of fats, carbs, and proteins is essential. Protein is especially important because it helps burn fat by fueling muscles, even at rest. Fat is also crucial—contrary to the belief that avoiding it helps weight loss. It provides more than double the energy of carbs or protein. Fat is stored in muscles for easy access during exercise and unlike glycogen, is an almost unlimited energy source. Cutting fats can leave you without enough energy to burn off excess body fat.
Moreover, restricting calories and nutrients can lead to deficiencies affecting your immune, liver, and digestive systems, slowing metabolism and causing health issues such as fatigue, malnutrition, and hormonal problems.
Extreme calorie cuts stress the body, elevating cortisol, a stress hormone that breaks down energy stores. While this can initially result in weight loss, chronic stress causes the body to hoard fat. Cortisol increases fat around the belly, slows metabolism by breaking down protein, and may lead to thyroid issues by affecting hormone conversion. Stress also impairs digestion, making it difficult to absorb essential nutrients needed for good health and optimal training, hindering weight loss efforts.
Sleep could be affected as well. When blood sugar drops, adrenaline is released, potentially waking you. Poor sleep can harm liver function, immunity, exercise, productivity, and lead to weight gain.
I’ve met bodybuilders who restrict calories aggressively but then increase them post-competition, often incorrectly, leading to health problems. If we keep cutting calories, eventually the body can break down to a point where losing weight becomes impossible. At that stage, even a slight dietary excess can lead to fat storage, as the body enters “famine mode.”
Ultimately, it’s crucial to eat the right amount of calories and nutrients based on your body type, goals, activity level, height, weight, and age. That’s what the Your Body Programme is designed to do—help people determine their specific dietary needs using a calculator.
You only have one body, so nourish it and keep your metabolism active. My program shows that increasing calories can help you lose fat. Consume plenty of lean proteins like beef, chicken, eggs, and fish, or options like tofu if you’re vegan. Include healthy carbohydrates from fruits, vegetables, sweet potatoes, quinoa, and whole grains, and healthy fats from avocados, nuts, and olive oil.
Terry Fairclough is dedicated to helping individuals achieve optimal health through tailored nutrition and fitness strategies.