If you’re aiming to lose weight, counting calories and eating less might seem like the go-to strategy, right? Well, not necessarily, according to Terry Fairclough, a top personal trainer and co-founder of Your Body Programme.

As someone who’s been in the fitness world for a while, I’ve come across a lot of opinions and questions about the best diet for shedding pounds. Should we focus on counting calories? Should our diets be low in fat, low in carbs, or high in protein? Is fasting a good idea? Or are we supposed to eat small, regular meals throughout the day?

While cutting a lot of calories can indeed lead to weight loss, it doesn’t always mean fat loss, which is usually the goal. Unfortunately, the Western diet tends to be bigger than what we need, so some people may need a slight calorie deficit, but that’s often because they were overeating before.

Many people believe that eating less is the key to losing weight, but that’s a misconception. Let me explain how our bodies process food: when we eat, our bodies convert carbs into glucose, which fuels our cells. If we don’t need that glucose right away, it gets stored in the muscles and liver as glycogen. If energy is needed later, the stored glycogen, which includes a lot of water, is broken down for energy.

When we cut calories drastically, we’re mainly losing this water weight and stored carbs, not necessarily fat. Over time, a severe calorie cut can make the body hold onto fat and break down protein instead. Proteins are vital because they help burn more fat, even when you’re resting, which is why consuming enough calories with fats, carbs, and proteins is crucial.

Fat plays a pivotal role as it offers a longer-lasting energy source compared to carbs or protein. It provides more than twice the energy per gram. Fat is stored within muscle fibers, making it easily accessible during exercise. Reducing fat intake drastically can lead to a lack of energy necessary for fat-burning activities. Additionally, cutting calories severely can result in nutrient deficiencies, affecting your immune, liver, and digestive systems. Health issues like fatigue, malnutrition, and fertility problems can arise from eating too little. Stress levels increase, too, releasing cortisol, which can, in the short term, lead to weight loss but eventually causes the body to store fat.

Persistent low-calorie intake slows down metabolism, makes bodies sensitive to stress, and reduces your capability to digest essential nutrients, affecting training results and causing sleep issues. Sleep disturbances can interfere with overall productivity and weight management.

I’ve seen bodybuilding competitors drop calories to lean out for competitions only to increase them afterward. However, doing this incorrectly can make one ill. Consistently cutting calories might make weight loss feel unattainable because the body, accustomed to famine, holds onto every calorie.

Ultimately, it’s vital to eat the right amount of calories, carbs, fats, and proteins based on individual needs. I created Your Body Programme to help people determine their needs based on their unique body types, goals, activity levels, and other personal factors.

Eating the right foods in proper amounts aids in maintaining a healthy metabolism. Include lots of lean proteins like beef, chicken, eggs, and fish, or plant-based options like tofu, if you’re vegan. Pair these with healthy carbs from fruits, vegetables, and whole grains, and incorporate good fats like avocado and nuts.

Balancing these nutrients correctly can help your body function optimally and shed unwanted fat. Terry Fairclough blends his expertise as a personal trainer and nutritional therapist to guide clients effectively.