Thinking of shedding some pounds? You might believe 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, that might not be the best approach.

As a personal trainer, Terry has come across many opinions on diets best suited for weight loss. People often wonder if they should count calories, or if low-fat, low-carb, or high-protein diets are the key. There’s also the question of whether fasting or eating multiple small meals a day is best.

It’s true that severely cutting calories will lead to weight loss, but it might not result in fat loss, which is what most people hope to achieve. The Western diet today tends to be larger than necessary, meaning some calorie reduction might help, but undereating is not the solution.

When you eat, your body turns carbohydrates into glucose, the main energy source for your cells. If the body doesn’t immediately use the glucose, it’s stored as glycogen in muscles and the liver. When you cut calories, the body uses stored glycogen and water, not fat, to make up for the deficit. Over time, a significant calorie deficit causes your body to hold onto fat and break down protein instead.

Protein is critical because it helps burn fat by fueling muscle activity even when you’re at rest. Therefore, maintaining a balanced intake of all three macronutrients—fats, carbohydrates, and protein—is essential.

Many might think cutting fat helps lose weight, but in fact, fat is a vital and long-lasting energy source, providing more energy than carbs or protein. It’s stored in muscle fibers, making it easily accessible during exercise. Removing fat from your diet can deprive you of the energy needed for working out.

Moreover, drastically cutting calories and nutrients can lead to deficiencies, which can cause health issues affecting the immune, liver, and digestive systems, and slow down metabolism. Health problems from under-eating include fatigue, malnutrition, osteoporosis, anemia, depression, and more.

A significant calorie drop stresses the body, releasing cortisol, a stress hormone that breaks down stored energy. While this might cause short-term weight loss, in the long run, it leads to the breakdown of important proteins as the body holds onto fat. This process slows metabolism, increases fat around the belly, and impairs thyroid function.

Under-eating can also inhibit the proper digestion of necessary nutrients, impacting your fitness goals and overall health. Sleep is affected too. Low blood sugar triggers adrenaline release, disrupting sleep, which negatively impacts detoxification, immunity, and productivity.

Even bodybuilders who restrict calories to get lean go back to eating more post-competition. Too much calorie cutting can bring the body into a state where it starts breaking down, affecting metabolism to the point that any caloric intake beyond the limit is stored as fat.

The key is eating the right amount of calories and macronutrients that suit your body type, goals, and lifestyle. Terry’s Your Body Programme helps determine these needs. Terry’s approach is not about restricting calories; it’s about understanding what your body requires to function optimally.

To support weight loss in a healthy way, consume plenty of lean proteins like chicken, fish, eggs, tofu, plus a variety of fruits, vegetables, whole grains, and healthy fats such as avocados, nuts, and olive oil.

Nourish your body and keep your metabolism active by eating well rather than less. This approach has consistently helped many achieve fat loss.