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Feb 28

Lose weight by cutting calories but eat MORE to blast fat faster, expert reveals – The Sun

Lose Weight Safely Comments Off on Lose weight by cutting calories but eat MORE to blast fat faster, expert reveals – The Sun

YOU don't have to be an expert to know that eating and drinking more calories than you burn leads to piling on the pounds.

So, it would make sense that cutting down on what you consume - and increasing exercise - can help you lose weight.

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Dieters who start counting calories are likely to see great results when it comes to weight loss.

But seriously restricting food might not be the best option for those that want to burn fat too, according to one expert.

Terry Fairclough, a personal trainer and nutritional therapist, says that eating more could actually be more beneficial.

He told Healthista: "While a calorie deficit may lead to weight loss, it wont necessarily lead to fat loss, which is what most people want to achieve.

"These days the Western diet is far larger than it needs to be. Many people do need to have a slight deficit in calories but thats only because they were probably overeating in the first place.

A calorie deficit may lead to weight loss, it wont necessarily lead to fat loss, which is what most people want to achieve

"However, in my experience when it comes to people trying to lose weight, they think under eating is the only way to do that, and this simply isnt the case."

Terry explained that when we eat, our body breaks down carbohydrates and converts them to a type of sugar called glucose, which is the main source of fuel for our cells.

So when you start cutting calories, what you lose is stored carbohydrate and glucose - not fat.

He added: "Although many of us seek to lose fat, a long term calorie deficit will panic the body into holding onto fat and to breaking down protein instead."

Here, Terry reveals why you shouldn't cut calories if you want to burn fat...

Cutting calories and restricting macronutrients and micronutrients can make us susceptible to nutrient deficiencies, Terry says.

This can have a knock-on effect on every system in the body, especially the immune, liver and digestive systems which can easily cascade into health problems and slow down your metabolism.

"Health issues caused by under eating include fatigue, malnutrition, osteoporosis, anaemia, polycystic ovaries, depression, amenorrhoea and other hormone related conditions and fertility issues," he said.

Terry said that many dieters will shun fats if they're trying to lose weight, but actually it's one of the most important food groups.

He said: "Fat is the bodys most important and long-lasting fuel source providing more than twice as much potential energy as carbohydrates or protein.

"It contains nine calories per gram of fat versus four calories each per gram of protein or carbohydrate.

"Fat is also stored within our muscle fibres, where it can be more easily accessed during exercise.

"Unlike your glycogen stores, which are limited, body fat is pretty much an unlimited source of energy.

"During exercise, stored fat in the body is broken down into fatty acids.

"These fatty acids are transported through the blood to our muscles for fuel.

"So basically, we need fat in order to exercise and get into shape.

"So quitting fat cold turkey will mean you simply wont have enough energy to burn the fat you dont want."

Most of us don't need any extra stress than we already have - but extreme calorie deficits can do this to your body.

It causes our bodies to release the stress hormone cortisol, which breaks down fuel for energy.

Terry says: "In the short term, this increase in cortisol can cause weight loss its why you may see a person going through a hard time lose a lot of weight.

"But long term stress with chronic increased cortisol causes the body to panic, breaking down all those important energy stores.

"Much of this breakdown is protein as the body will try to hold onto fat for as long as possible."

He explains that as a result, this can cause the metabolism to slow.

But chronic high cortisol release also panics the body into up regulating fat receptors around fat cells - especially around the belly so you might get increased fat around the middle.

Under eating can also cause us to stop digesting and absorbing essential nutrients needed for basic functioning and good health.

This can have a knock-on effect on our sleep.

Terry says: "When blood sugar levels drop, another stress hormone, adrenaline, is released to help bring levels back to normal, waking you up in the process.

"Poor sleep can have a massive knock on effect on liver detoxification, immunity, exercise and work productivity as well as leading to weight gain."

He added: "If we keep cutting calories, there comes a point that we cant cut anymore and the body starts breaking down and basic functions start to fail.

"This can impact your metabolism to such a degree that losing weight can feel like its impossible because anytime you eat anything over your prescribed calorie limit, your body which constant calorie cutting has led into famine mode will store it as fat for use in well, a famine.

Terry says the bottom line is that you shouldn't restrict yourself.

Instead, it's important to eat thecorrect number of calories, carbs, fat and protein for your specific body type, goal, activity level, height, weight and age.

He said: "I founded the Your Body Programme (YBP) to help people figure out their calorie needs based on their specific body types.

"You can click on this YBP calculator to figure out what your body type is which can then help you fiigure out what your body needs.

"You only have one body, help it to become optimal by being healthy and nourished, while keeping your metabolism firing.

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"My programme which does not restrict calories has proven time and time again that increasing your calories actually helps you to lose fat.

"Make sure youre eating plenty of lean proteins such as lean beef, chicken, eggs and fish, as well as pulses, legumes, tofu and tempeh if youre vegan.

"Plus, eat healthy carbohydrates in the form of plenty of fruit and vegetables, sweet potatoes, quinoa, brown rice and wholewheat pasta as well as healthy fats such as avocado, nuts, seeds, olives and olive oils."

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Lose weight by cutting calories but eat MORE to blast fat faster, expert reveals - The Sun

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