10 REASONS WHY YOU SHOULD STOP COUNTING CALORIES NOW

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How many calories should you eat? There’s no correct answer because everyone’s body responds differently to food and activity, but if you count calories, you could be in big trouble. Counting calories can lead to dangerous health issues like disordered eating and an unhealthy obsession with food and exercise.

In this article, we will discuss the calories in calories out myth, what do do instead of counting calories, and 10 reasons why you should stop counting calories now!

A brief history of calories in nutrition 

The term calorie was coined in the early 19th century. The calorie was not a unit of heat in the original metric system. According to some histories, Favre and Silbermann invented the defined Calorie (modern kcal) in 1852, and Mayer in 1848. However, Nicholas Clément introduced Calories in lectures on heat engines given in Paris between 1819 and 1824.

The calorie was defined in Bescherelle’s 1845 Dictionnaire National. The term first appeared in English in 1863, as a translation of Ganot’s popular French physics text, which defined a Calorie as the heat required to raise the temperature of one kilogram of water from 0 to one degree Celsius. Berthelot distinguished between g- and kg-calories by 1879, and Raymond used the kcal in a discussion of human energy needs in a medical journal in 1894.

The Calories In Calories Out Myth

The concept of “calories in, calories out” (CICO) is a popular yet overly simplistic notion that suggests weight management is solely a matter of balancing the calories consumed through food and drink against the calories expended through physical activity and bodily functions.

While this energy balance equation is fundamentally true, it doesn’t capture the full complexity of human metabolism and the factors influencing weight gain or loss.

Here are several reasons why the calories in calories out myth is considered misleading:

1. Not All Calories Are Created Equal

The source of calories matters. Different types of food have distinct effects on hormones, appetite, and metabolic health. For instance, 100 calories from broccoli will impact the body differently than 100 calories from a sugary soda.

Nutrient-dense foods like vegetables, fruits, whole grains, and lean proteins tend to be more satiating and support overall health, whereas highly processed foods often contribute to overeating and poor metabolic outcomes. This discrepancy underscores the calories in calories out myth.

2. Metabolic Adaptation

The body’s metabolism is dynamic and can adapt to changes in calorie intake. When you reduce calorie intake, your body can lower its metabolic rate to conserve energy, making weight loss more challenging.

This adaptive thermogenesis means that the same number of calories can have different effects on weight loss at different times, highlighting a key flaw in the calories in calories out myth.

3. Hormonal Influences

Hormones such as insulin, leptin, and ghrelin play crucial roles in regulating hunger, fat storage, and energy expenditure. For example, high insulin levels, often resulting from diets high in refined carbohydrates, can promote fat storage and increase appetite, complicating the simple equation of calories in versus calories out. Ignoring these hormonal influences perpetuates the calories in calories out myth.

4. Gut Microbiome

The gut microbiome, the trillions of bacteria in the digestive system, influences how efficiently calories are absorbed and utilized. A diverse and healthy gut microbiome can improve digestion and metabolic health, whereas an imbalanced microbiome can contribute to weight gain and metabolic disorders. This aspect further debunks the calories in calories out myth by showing that calorie absorption is not uniform.

5. Individual Variability

Each person’s genetic makeup, lifestyle, and environment impact how their body processes calories. Factors such as age, gender, muscle mass, activity level, sleep quality, and stress levels all affect energy balance. What works for one person may not work for another, making a one-size-fits-all approach to weight management ineffective and reinforcing the calories in calories out myth.

6. Behavioral and Psychological Factors

Eating behavior is influenced by a myriad of psychological and emotional factors, including stress, boredom, emotional eating, and societal pressures. These factors can lead to overeating or undereating, irrespective of the body’s actual energy needs, further dismantling the calories in calories out myth.

While the calories in, calories out principle provides a basic framework for understanding energy balance, it oversimplifies the multifaceted nature of weight management. Effective and sustainable weight loss requires a holistic approach that considers nutritional quality, metabolic health, hormonal balance, psychological factors, and individual variability.

Understanding these complexities can lead to more effective and personalized strategies for achieving and maintaining a healthy weight. The calories in calories out myth fails to account for these critical factors, making it an insufficient model for understanding weight management.

10 reasons why you must stop counting calories

1. Calorie counting doesn’t work

Calorie counting is a very inexact science. The calorie counts on food labels are often inaccurate, and it’s impossible to know exactly how many calories you’re eating when you’re not eating pre-packaged food. It can lead to an unhealthy obsession with food and your weight.

If you’re constantly thinking about food and calories, it can take over your life and become an obsession. Counting calories can make you eat less healthy foods. If you’re only concerned with the calorie content of food, you may end up eating more processed foods that are low in calories but high in unhealthy ingredients.

2. Calorie counting robs pleasure from food

Calorie counting can take the pleasure out of eating. If you’re constantly worried about hitting a certain number, you may not be able to enjoy your food as much. It can also lead to an unhealthy relationship with food. If you’re fixated on numbers, you may start to see food as good or bad, rather than as something that nourishes your body.

Measuring and tracking everything you eat takes up a lot of time and energy that could be spent doing other things. The calorie counts on food labels are often estimates, and they don’t take into account how your body processes different foods.

3. Calorie counting can be costly

The process of calorie counting can be very time-consuming. You have to measure and track everything you eat and drink, as well as their corresponding calorie counts. This can quickly become overwhelming, especially if you’re trying to maintain a busy lifestyle.

4. Calorie counting leads to stress eating

Calorie counting can lead to some serious negative consequences, including stress eating. When you’re constantly worried about staying within a certain calorie range, it’s easy to become fixated on food and your weight. This can lead to an unhealthy relationship with food and your body.

And when you’re stressed about food, you’re more likely to turn to unhealthy coping mechanisms like binge eating or purging. So if you’re looking to improve your relationship with food, ditching calorie counting is a good place to start.

5. Calorie counting works against healthy choices

All calories are not created equal. For instance, a calorie from a piece of cake is not the same as a calorie from a banana. And yet, when you’re counting calories, they all get lumped together. It encourages an unhealthy relationship with food. 

When you’re constantly focused on numbers, it’s easy to forget that food is fuel for your body and something to be enjoyed. It can lead to disordered eating habits. If you become too obsessed with counting calories, it can lead to an eating disorder like anorexia or bulimia.

6. Calorie counting negatively impacts health

Not only does calorie counting lead to an unhealthy obsession with food, but also constantly thinking about what you’re eating and how many calories you’re consuming can take a toll on your mental health.

Calorie counting can cause you to miss out on important nutrients. When you’re focused on hitting a certain calorie target, you may not be as concerned with getting enough vitamins, minerals, and other nutrients. As a result, you could end up lacking in key nutrients that are essential for good health and can cause you to engage in restrictive eating patterns.  

7. Calorie counting prevents weight loss

Research has shown that calorie counting can actually lead to weight gain, not weight loss. Calorie counting creates an unhealthy relationship with food and your body. It doesn’t take into account the quality of the food you’re eating. It doesn’t account for individual differences in metabolism or activity level and can be very difficult to stick to long-term.

8. Calorie counting is time-consuming

Calorie counting is time-consuming. It takes valuable time away from other important aspects of your life, like spending time with family and friends or pursuing hobbies and interests.

It can be extremely inaccurate. The calories in food can vary depending on how it was prepared, so unless you’re a professional chef or nutritionist, it’s impossible to know exactly how many calories are in what you’re eating.

9. Calculating calories burns fewer calories than the foods themselves contain

If you’re trying to lose weight, you might think that counting calories is the key to success. But in reality, calorie counting can actually be counterproductive. Here’s why calorie counting takes a lot of time and effort for little payoff. You’ll still need to eat less than your daily calorie intake – even if you’ve calculated it correctly.

And people who count calories are more likely to become obsessed with what they eat, which can lead to unhealthy eating habits and even disordered eating (where people severely restrict their diet).

Finally, all of this obsessing over food leads some people to feel guilty about any extra calories they consume – or too hungry because they’re constantly thinking about food!

10. Watching your calorie intake is counterproductive

It’s ineffective. A 2012 study in the American Journal of Clinical Nutrition followed calorie-counters for two years and found that they not only failed to lose weight but also gained weight. It is also unrealistic. The idea that you can accurately measure and track every calorie you consume is laughable.

Calorie counting can quickly become an unhealthy obsession and it is boring. Food should be enjoyed, not tallied like numbers on a spreadsheet. Furthermore, it eliminates entire food groups. When you’re trying to cut calories, you often have to eliminate entire food groups, which isn’t sustainable or healthy in the long run.

What to Do Instead of Counting Calories

Counting calories can be a helpful tool for some, but it’s not the only way to achieve and maintain a healthy lifestyle. There are many alternative strategies that can promote overall well-being and a positive relationship with food without the need for constant calorie tracking. Here’s what to do instead of counting calories:

1. Prioritize Whole, Unprocessed Foods

Focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are naturally nutrient-dense, which can help you feel full and satisfied while supporting your health. Avoid highly processed foods that are often calorie-dense and nutrient-poor.

2. Listen to Your Body

Pay attention to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, not when you’re overly full. This approach, known as intuitive eating, encourages a healthier relationship with food and helps you become more attuned to your body’s needs.

3. Practice Mindful Eating

Mindful eating involves being fully present during meals. Eat slowly, savor each bite, and focus on the flavors, textures, and aromas of your food. Avoid distractions like TV or smartphones while eating. This practice can help you enjoy your food more and recognize when you’re full.

4. Eat Balanced Meals

Create meals that include a variety of food groups to ensure you’re getting a good mix of nutrients. Aim for a balance of protein, healthy fats, and fiber-rich carbohydrates. This balance helps stabilize blood sugar levels and keeps you feeling full longer.

5. Stay Hydrated

Drinking plenty of water is crucial for overall health and can help manage hunger. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. Aim to drink at least eight glasses of water a day and more if you’re physically active.

6. Get Enough Sleep

Adequate sleep is essential for maintaining overall health. Poor sleep can disrupt hormones that regulate hunger, leading to increased appetite and cravings. Aim for 7-9 hours of quality sleep per night to support your well-being.

7. Incorporate Regular Physical Activity

Exercise is an important component of a healthy lifestyle. It helps boost metabolism, improves overall fitness, and enhances mood. Find physical activities you enjoy, such as walking, running, cycling, swimming, or yoga, and make them a regular part of your routine.

8. Manage Stress

Stress can negatively impact your relationship with food and overall health. Incorporate stress-reducing practices into your daily routine, such as meditation, deep breathing exercises, yoga, or spending time in nature. Managing stress effectively can improve your mental and physical well-being.

9. Plan and Prep Meals

Meal planning and preparation can help you make healthier choices and avoid impulsive eating. Plan your meals and snacks ahead of time, and prepare them in advance when possible. Having healthy options readily available makes it easier to stick to your nutrition goals.

10. Build a Support System

Having a support system can make a big difference in your journey toward a healthier lifestyle. Surround yourself with friends, family, or a community that encourages healthy habits and provides motivation. Consider joining a support group or working with a nutritionist or health coach for personalized guidance.

There are many effective strategies to promote a healthy lifestyle without counting calories. By prioritizing whole, unprocessed foods, listening to your body, practicing mindful eating, eating balanced meals, staying hydrated, getting enough sleep, incorporating regular physical activity, managing stress, planning and prepping meals, and building a support system, you can achieve overall well-being and a positive relationship with food.

Embrace these practices to create lasting healthy habits and enjoy a more vibrant, balanced life, and stop counting calories today!

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Final Thoughts: Why you should stop counting calories 

Calorie counting is not sustainable nor is it reliable. We have discussed 10 reasons why you should stop counting calories, the calories in calories out myth, and  what to do instead of counting calories. Food is meant to be enjoyed, not counted!

Instead, you should focus on eating whole, high-quality clean foods that are nourishing your body and provide essential nutrients, vitamins and minerals that are required for optimal function and health. It is also important to move your body, including exercises such as walking, or other physical activities.

Please let me know, in the comments below, what are your thoughts about why you should stop counting calories?

References:

1. JL;, Hargrove. “History of the Calorie in Nutrition.” The Journal of Nutrition, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/17116702/.