By fitlifemonthly 
When it comes to losing weight, many people think cutting calories and eating less is the way to go. However, Terry Fairclough, a skilled personal trainer and co-founder of the Your Body Programme, offers a different perspective. As a trainer, I’ve encountered numerous opinions about the best weight loss diet. Should we count calories? Follow low-fat, low-carb, or high-protein diets? Fast? Eat small, frequent meals? While each method can have its merits depending on body type and goals, none should involve undereating.
We’ve all met individuals who believe that severely restricting calories can quickly result in weight loss. While that’s partly true, it may not yield the desired fat loss. The Western diet is often larger than necessary, which means some might need a slight calorie deficit. However, I’ve noticed people mistakenly think undereating is the only solution for weight loss. That’s simply not the case.
Our bodies convert ingested carbohydrates into glucose, the main energy source for cells. When not used immediately, glucose is stored as glycogen in the muscles and liver, accompanied by molecules of water. This stored glycogen is tapped when the body needs quick energy or lacks glucose from the diet. Cutting calories often means losing this stored carbohydrate and water, not fat. Long-term calorie cuts may trigger the body to conserve fat and burn protein instead.
Protein is crucial for burning fat at rest, so eating enough calories that include fats, carbs, and protein is essential. Contrary to popular belief, we need fat because it provides more energy per gram than carbs or protein. Fat is stored in muscles to be used during exercise, offering nearly unlimited energy compared to glycogen. Cutting fat can limit your energy for burning fat during workouts.
Severe calorie and nutrient restrictions can lead to deficiencies, affecting the immune, liver, and digestive systems. Health issues from undereating range from fatigue to osteoporosis and fertility problems. Stress from inadequate intake raises cortisol levels, which can initially cause weight loss but leads long-term to fat storage, especially around the belly. This stress-induced hormonal imbalance can slow metabolism, hinder digestion, and affect sleep. Poor sleep impacts overall health, exercise, and even leads to weight gain.
Bodybuilders often cut calories to get leaner for competitions and later increase calories again, but improper management of calorie cycling can cause health issues. Constant calorie cutting can fool your body into famine mode, leading to fat storage whenever you exceed your limit. To lose weight healthily, consume the right amount of calories, carbs, fat, and protein based on your body type, goals, and lifestyle.
My programme, which doesn’t restrict calories, has shown that increasing your calorie intake can aid in fat loss. Focus on consuming lean proteins like chicken, fish, and tofu, healthy carbs from fruits, vegetables, and whole grains, and beneficial fats like avocados and nuts. By supporting your body with balanced nutrition, you enhance your metabolism and health.