By fitlifemonthly 
If you’re looking to lose weight, the common advice is to count calories and eat less, but that’s not always the best approach. As a personal trainer, I’ve come across many opinions on the ideal diet for weight loss. Should we be counting calories? Should we focus on low fat, low carb, or high protein diets? What about fasting or eating small, regular meals throughout the day?
While creating a large calorie deficit can indeed lead to weight loss, it doesn’t necessarily mean you’re losing fat, which is usually the main goal. Our Western diets are often too large, so a small calorie deficit might be necessary to counteract overeating. However, drastically cutting back on calories is not the solution and can actually be counterproductive.
When you eat, your body turns carbohydrates into glucose, which fuels your cells. If your body doesn’t immediately use all this glucose, it stores it as glycogen in your muscles and liver. For every glucose molecule stored, two to three water molecules are also stored. Cutting calories might initially result in shedding these stored carbohydrates and water—not fat. Long-term calorie restriction can make your body hold onto fat and start breaking down protein for energy instead.
Protein not only helps maintain muscle mass but also increases the amount of fat your body burns at rest. So, it’s crucial to consume enough calories that include all macronutrients—fats, carbs, and protein. Cutting out fat completely isn’t wise either; fats are a significant energy source, offering more energy per gram than carbs or protein. They’re stored in muscle fibers and used during exercise, so you need them to stay energized and in shape.
A diet that lacks essential nutrients due to calorie or nutrient restriction can lead to deficiencies, affecting many bodily systems—especially the immune, liver, and digestive systems. This can result in various health problems and slow metabolism. Issues like fatigue, malnutrition, and hormonal imbalances can arise, stressing the body further.
When the body is stressed from a lack of food, it releases cortisol, a hormone that breaks down energy stores to provide fuel. Although this can lead to short-term weight loss, chronic stress from ongoing high cortisol levels can slow the metabolism, increase fat storage around the belly, and cause thyroid issues. Stress also hampers digestion, making it hard for your body to absorb the nutrients it needs.
Furthermore, not eating enough can disrupt sleep. Low blood sugar at night prompts the release of adrenaline, waking you up and affecting your health, productivity, and weight. While some bodybuilders cut calories for competitions and later increase them, improper management can lead to health issues.
So, cutting calories too much can make weight loss seem impossible over time because the body responds by storing any excess as fat. It’s important to consume the right amount of calories from carbs, fat, and protein based on your body type, goals, and lifestyle.
I developed the Your Body Programme to help people determine their unique calorie needs. Eating more can actually help with fat loss, as my program has shown. Focus on a balanced diet with lean proteins, healthy carbs, and fats. Make sure to include foods like lean meats, eggs, fish, legumes, and a variety of fruits and vegetables, as well as healthy fats like avocados and nuts.
Taking care of your body with nutrition and exercise will keep your metabolism active and help you achieve your health goals.