Myths Busted

1: Calories, Calories, Calories!!

Here are some things people often say about their eating habits:

·      I eat pretty healthily

·      I avoid junk food and processed stuff

·      I stick to 1400 calories or less but still can't seem to lose weight

·      I've tried every diet out there but keep gaining weight...

What is the recommended calorie intake?

Does the quality of your diet matter?

Social media is overflowing with experts offering advice on diet choices for weight loss. They believe that because it worked for them, it should work for you!!

How many times have we seen "DM me to get my weight loss guide"?

What are the truths and what are the myths? Let's examine them more closely.

1) The calorie requirements for each person can differ greatly.

Your daily calorie needs are determined by:

• Your basal metabolic rate (BMR), which is the energy your body needs for basic functions, is influenced by factors such as age, sex, weight, and height. It's crucial not to lower your calorie intake to your BMR. For instance, based on my age, weight, height, and sex, my BMR is 1300/day. This demonstrates why, even at a fundamental level, without considering additional elements like activity levels, everyone's BMR is unique.

• You must also take into account other factors such as activity levels to calculate your total daily energy expenditure (TDEE).

• Lastly, consider whether your goal is to lose weight, gain muscle, or maintain your current weight.

• This is where it can become complex, and even calculations may not always yield success. Regularly adjusting your TDEE is essential, taking into account your activity level, training intensity/frequency, progress or lack thereof, weight changes, muscle mass changes, feelings of fatigue, and other health considerations.

I've often observed patients and clients who calculated their TDEE themselves or had it done by a coach, adhering to it strictly, yet not reaching their goals. This frequently occurs because they stick to their initial TDEE for over 12 weeks without making adjustments. This can result in significant weight loss, unintended muscle mass loss, and sometimes health decline, with symptoms like fatigue, weakness, dizziness, irritability, and loss of libido. Overtraining, with or without reduced calorie intake, can produce similar effects.

Your body is designed to preserve life and conserve energy when necessary. Our body fat produces leptin, a hormone, and the more fat we have, the more leptin is produced. While leptin helps maintain a healthy weight, increased levels due to excess body fat can lead to leptin resistance, resulting in further weight gain.

Rapid weight and fat loss cause leptin levels to drop quickly, which is detected by the hypothalamus in the brain, triggering the starvation response. This natural reaction lowers your metabolic rate to conserve fat, increases hunger, and uses muscle mass for fuel, leading to muscle loss. Over time, when you resume normal eating, the reduced metabolic rate and muscle loss can lead to regaining not only the lost fat but also more, causing a yo-yo effect on your weight!

It seems like a no-win situation! This is why I don't recommend any rapid weight loss plans/programs.

Consuming excessive calories will eventually lead to weight gain, as we all know.

2)  Not all calories are equal: When two people consume the same amount of calories, but one gets them from processed foods like burgers, chips, pizzas, and ready-made meals, while the other gets them from whole foods, their bodies will react differently even with the same calorie intake.

This means that what you eat is as important, if not more so, than the total number of calories you consume.

A diet rich in whole foods (anything that ran, swam, grew, or flew) is more nutrient-dense (retaining their vitamins and minerals) and will keep you feeling fuller longer compared to processed foods (where micronutrients are removed during processing). Whole foods include fruits, vegetables, seeds, nuts, fish, meat, eggs, etc.

These foods are high in fiber (nutrient-dense) and protein, which trigger the release of Peptide YY from your gut when you eat, helping to reduce your appetite.

On the other hand, highly refined foods break down quickly, causing a rapid rise in blood sugar levels. This leads your pancreas to release insulin to lower blood sugar by directing your cells to use the sugar for energy or storage. Sugar is stored as glycogen in muscles or the liver (in small amounts), and any excess is stored as fat. It's easy to see how weight gain can happen!

BUT the problem with these foods isn't just storage; because they are processed quickly, your blood sugar drops rapidly, leaving you hungry and craving another quick fix. Sound familiar? After eating takeaway or fast food, you might feel full at first but soon find yourself hungry again.

Highly refined and low-fat foods often contain high sugar levels, leading to the same effect.

So-called diabetic foods can have high fat content, so it's crucial to read the labels carefully.

3) Diets revolve around the principle of reducing calorie consumption, regardless of the diet chosen. Consuming fewer calories than your Total Daily Energy Expenditure (TDEE) will ultimately result in weight loss. Some diets focus on cutting calories and eating whole foods, while others aim to avoid specific food types like carbohydrates, emphasizing high protein or fat foods for energy.

Many trendy diets promote eliminating entire food groups for rapid weight loss, which can be detrimental. These diets might cause quick weight loss along with muscle loss and can lead to deficiencies in vitamins and minerals. Supplements cannot substitute whole foods.

Restrictive diets are almost impossible to sustain in the long run and often lead to overeating after achieving the desired weight or during the dieting process. In either case, the result is usually weight gain.

Truths to consider

We all know when we’re overeating! Start by evaluating:

- what you eat and portion sizes, and consider keeping a food diary/log

- chew food slowly and stop when you are 85% full. Take a break, and if still hungry, eat a bit more.

- use a small plate and try to fill half of it with fiber (vegetables like broccoli)

- if you need more, you can always get more.

- you don’t have to finish your plate or your child’s plate!

- drink water before and after meals, as dehydration can mimic hunger.

Focusing excessively on calories can affect your mental health, potentially leading to feelings of failure and overeating, and in some cases, long-term issues like eating disorders.

Utilize evidence-based eating guides available:

·      The Eatwell Guide is a great starting point:

https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/

·      Or the Mediterranean diet: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/mediterranean-diet

When you are comfortable with your eating habits and see no improvements, then….

You might want to count your calories if:

- you have followed a healthy eating plan but failed to lose weight... weight loss through diet alone is gradual, so patience is key. A healthy weight loss is 0.5-1kg/week, but this may become more challenging over time without adjusting your diet or exercise. It also depends on your initial weight and the amount you want to lose.

Do not reduce your calorie intake by more than 200-300 below your TDEE per day. Start with 200 calories less than your TDEE if trying to lose weight through diet alone. You might increase this deficit to 500/day based on your starting weight, but consulting a qualified professional is recommended before doing so.

- You have a specific goal in mind.

If your goal is weight loss, you will need to reduce your calorie intake as mentioned and adjust your macronutrient composition. Simply reducing total calorie intake without adjusting macronutrients may not achieve your goal and could lead to weight gain.

If your aim is to gain muscle mass, you'll need to increase calorie intake and adjust macronutrients alongside strength training. Calorie and macronutrient counting can help fine-tune your requirements towards your goal. Without adjustments, you might gain weight as fat instead of muscle or lose weight. Macronutrient needs will vary between individuals and change over time.

Similarly, consuming proteins alone won't lead to muscle gain without strength training.

Macronutrients are another topic and will be discussed later.

In summary

Calories: Embrace them, but manage them carefully.

1) Clarify your goal.

2) Reduce portion sizes and try using a smaller plate. Keep a food diary for two weeks, as we often eat more than we think.

3) Refrain from comparing yourself to others on Instagram for weight loss advice—they are not you!

4) Identify when you're consuming processed foods and aim to limit them to 1-2 times per week initially. Ideally, prepare your meals and choose healthier options.

5) Start paying attention to your macronutrients: protein, carbohydrates, and fats. Avoid cutting everything out, as you need energy!

6) Congratulations on beginning your journey to becoming stronger and healthier.

7) Remember, change takes time, so be patient and kind to yourself. If you have chronic health conditions, these recommendations may not be appropriate for you. They are designed for the general population and should be used as a guide if you have no underlying health issues. When in doubt, consult a healthcare professional.

8) Let me support you. As a qualified personal trainer specializing in clients with chronic conditions and a certified GP, I'm here to help you reach your goals safely and progressively. Feel free to contact me.

You might also find my Habit Transformation Program under "fitness packages" useful. It provides a step-by-step guide over 22 weeks to help you develop life-changing habits. You are not alone. Let's achieve this together.

September 2025 copyright ushacfitness.