By fitlifemonthly 
If you’re trying to lose weight, you might think counting calories and eating less is the way to go. But, according to Terry Fairclough, a top personal trainer and co-founder of Your Body Programme, it’s not that simple.
As a personal trainer, I’ve heard all sorts of questions about the best weight loss diet. Should we count calories? Should we go low fat, low carb, or high protein? Should we eat small, regular meals or fast? While there are many opinions, one thing is clear: under-eating is not the solution.
Many people think that slashing calories drastically can help them get in shape quickly, but this approach might actually be counterproductive. A calorie deficit can lead to weight loss, but not necessarily fat loss. People often overeat, so a slight calorie reduction can be helpful, but under-eating isn’t the answer.
When you eat, your body turns carbohydrates into glucose, a sugar that fuels cells. Excess glucose is stored in muscles and liver as glycogen, which consists of glucose and water. When you cut calories, you’re losing stored carbohydrates and water, not fat. A prolonged calorie deficit makes the body hold onto fat and break down protein instead.
Protein is crucial because it helps burn fat even at rest. Therefore, it’s important to consume enough calories with the right balance of fats, carbs, and protein. Contrary to popular belief, fat is an essential fuel source and provides more energy than carbs or protein. Stored fat supplies the energy needed during exercise, so cutting fat entirely out of your diet is not advisable.
Restricting calories and nutrients can lead to deficiencies, affecting the immune, liver, and digestive systems, and slowing metabolism. Health risks of under-eating include fatigue, malnutrition, osteoporosis, anemia, hormonal imbalances, and fertility issues. Extreme calorie cuts also stress the body, increasing cortisol levels. While short-term cortisol spikes can cause weight loss, long-term high cortisol contributes to fat gain, particularly around the belly. It can also lower metabolism and digestive function, impairing nutrient absorption and basic health.
Insufficient nutrient intake impacts training effectiveness and can disturb sleep. Low blood sugar triggers adrenaline release, disrupting sleep and leading to weight gain. Excessive calorie restriction can make your body enter “famine mode,” storing fat whenever possible.
Eating the correct amount of calories, carbs, fat, and protein based on your body type, goals, activity level, and more is crucial. The Your Body Programme helps tailor calorie needs to individual bodies. Rather than cutting calories, increasing them responsibly can help lose fat effectively.
Include lean proteins like beef, chicken, eggs, fish, legumes, tofu, and tempeh. Plus, consume healthy carbs from fruits, veggies, sweet potatoes, quinoa, brown rice, and whole wheat pasta. Don’t forget healthy fats from avocado, nuts, seeds, olives, and olive oils.
Terry Fairclough, one of the founders of Your Body Programme and a Nutritional Therapist, emphasizes that a balanced diet fuels effective metabolism and overall health. Instead of restricting, focus on sustaining a nutritious diet that meets your body’s needs.