If you’re looking to lose weight, you might think the solution is to eat less and count calories. But that’s not always the case, according to Terry Fairclough, a well-known personal trainer and co-founder of Your Body Programme.
As a personal trainer, I’ve heard all sorts of opinions about the best diet for weight loss. Should we be counting calories? If so, how many? Should we go for low-fat, low-carb, or high-protein diets? Is fasting necessary? Or should we be sticking to small, regular meals?
It’s important to understand that while a big calorie deficit might lead to weight loss, it won’t necessarily result in fat loss, which is what most people actually want. Many people mistakenly believe that eating less is the only way to lose weight. However, the Western diet is often larger than necessary, which can lead to overeating.
When you eat, your body converts carbs into glucose, a sugar that fuels your cells. If your body doesn’t use this glucose right away, it’s stored in muscles and the liver as glycogen, which is linked to water. When calories are cut, what’s actually lost is glycogen and the water it holds—not fat. If you restrict calories long-term, your body gets stressed and starts conserving fat, breaking down protein instead.
Protein is crucial because it helps burn fat even when you’re resting. Hence, it’s important to consume a balanced diet of fats, carbs, and protein. Also, cutting out fats entirely isn’t wise. Fats are a vital and lasting energy source, providing more than twice the energy of carbs or protein and are stored within muscle fibers for exercise.
Severe calorie restriction can cause nutrient deficiencies, affecting your immune, liver, and digestive systems, leading to health issues like fatigue, malnutrition, and hormonal imbalances. High stress from calorie cutting releases cortisol, a hormone that can break down muscle instead of fat. This process can end up slowing your metabolism, lead to fat gain, especially around the belly, and cause thyroid problems.
Under-eating also impacts digestion and absorption of essential nutrients, affecting your workouts and weight loss results. Additionally, when your blood sugar drops, adrenalin is released, which can disrupt sleep and lead to more problems.
Some bodybuilders cut calories to get lean but later increase their intake. However, if done incorrectly, this can lead to illness. If you cut calories too much, metabolism slows down and eating more than your limited calories makes the body store fat—because it thinks a famine is coming.
The key is to eat according to your body’s specific needs, including your body type, activity level, and age. I created the Your Body Programme to help people determine their exact calorie needs. It shows that eating more can actually promote fat loss.
To support weight loss, ensure your diet includes lean proteins like chicken, eggs, fish, as well as plant-based choices like tofu. Incorporate healthy carbs from fruits, vegetables, and whole grains, and include fats from sources like avocados and olive oil.
Your body needs proper fuel to function optimally, keeping your metabolism active. My program has proven that not restricting calories can help you lose fat effectively.
