Don't cut calories too much if you want to lose fat — it could backfire, a personal trainer warns

 If you have any desire to lose fat long haul, it's a mix-up to attempt to eat as little as could really be expected and practice however much you can, fitness coach Emma Story-Gordon told Insider.

To

get more fit

 you should be in a calorie shortfall by consuming less energy than you use.

You will in principle lose fat quicker in the event that you eat less, yet this is a slip-up over the long haul. Following a prohibitive eating routine and over-practicing is impractical for by far most individuals, Story-Gordon said.

All things considered, individuals who need to lose fat ought to have a go at eating however much they can while being in a slight calorie deficiency, to fuel a solid, practical way of life, as per Story-Gordon.

"It's greatly improved to make a 500-calorie shortage you can adhere to than attempt to do a 1,000-calorie one that prompts gorging," she said.

You are absolutely right. Severely cutting calories when trying to lose fat can indeed backfire and lead to a range of negative health effects. Here are some reasons why:

1. Metabolic Slowdown: When you significantly reduce your calorie intake, your body may respond by slowing down its metabolic rate. This is a natural survival mechanism to conserve energy in times of scarcity. A slower metabolism makes it harder to continue losing fat over time.

2. Muscle Loss: Drastic calorie reduction can lead to muscle loss, as the body may break down muscle tissue for energy. This not only affects your strength but also lowers your metabolic rate, as muscles burn more calories at rest than fat.

3. Nutrient Deficiencies: Severely restricting calories can make it challenging to meet your nutritional needs. This can lead to deficiencies in essential vitamins and minerals, which can harm your overall health.

4. Hunger and Binge Eating: Extreme calorie restriction can trigger intense hunger and cravings, making it difficult to stick to your diet. This can lead to episodes of binge eating, which can ultimately lead to weight gain.

5. Energy and Mood Issues: Low-calorie diets often result in low energy levels and mood swings. This can make it harder to stay active and motivated, which are crucial for successful long-term weight loss.

6. Loss of Lean Body Mass: Losing lean body mass (muscle) can lead to a loss of strength and a decrease in physical performance. This can negatively impact your ability to engage in physical activities and maintain a healthy lifestyle.

A more sustainable and effective approach to losing fat is to create a moderate calorie deficit, typically by reducing daily calorie intake by 500 to 1,000 calories below your maintenance level. This allows for gradual and steady weight loss, which is more likely to be maintained over time. Additionally, focusing on a balanced diet with nutrient-dense foods and incorporating regular exercise can help you achieve your fat-loss goals while preserving muscle mass and overall health.

It's essential to consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine to ensure that it's safe and tailored to your individual needs and goals.