How I focus on food quality and a healthy lifestyle to maintain a healthy weight.
IN A WORLD OBSESSED WITH NUMBERS, one particular number has not managed to consume my thoughts, time, and energy: calories. The calorie-counting approach is not sustainable and can harm my psychological well-being. This personal essay explores why you, too, might want to stop counting calories.
I will explore my decision to break free from the calorie-counting trap and instead focus on food quality and cultivating a healthy lifestyle.
“People practically always steal food when hungry, and low-calorie diets mean weakness and hunger… No! Counting calories is for the birds. There should be no sensation of hunger in proper weight reduction.”
― Dr. Blake F. Donaldson, Strong Medicine
Calorie Counting Trap: Oversimplifying Nutrition
Counting calories may seem to be a logical approach to managing weight. After all, the fundamental principle of weight management is to consume fewer calories than we burn.
It seems so straightforward — reduce caloric intake and shed excess pounds.
However, there are significant limitations and pitfalls to this approach. First, the oversimplification of nutrition is problematic. Calorie counting reduces the complexity of nutrition to a single number, ignoring the importance of macronutrients, micronutrients, and overall food quality.
I would neglect nutrients’ vital role in maintaining optimal health and well-being if I focused solely on calories.
Calorie Counting Trap: Disordered Eating Patterns
For many, including myself, calorie counting can foster an unhealthy relationship with food. It can lead to obsessive thoughts, guilt, and anxiety surrounding eating.
Calorie counting can also contribute to disordered eating patterns, such as restrictive behaviors or binge eating episodes.
I Embrace Food Quality and Density
Realizing the limitations and negative consequences of calorie counting, I focused on food quality.
Instead of fixating on numbers, I prioritize nourishing, whole foods supporting my overall health and well-being.
Secondly, rather than simply aiming for low-calorie options, I started paying attention to the nutrient density of foods — the concentration of essential nutrients per calorie.
I began incorporating more fruits, vegetables (work in progress), whole grains, lean proteins, and healthy fats into my diet. These foods are rich in vitamins, minerals, and antioxidants, providing me with the necessary fuel for vitality and optimal functioning.
I Embrace Mindful Eating
Besides food quality, I started practicing mindful eating — a conscious awareness of the entire eating experience.
This approach involves savoring each bite, paying attention to hunger and fullness cues, and enjoying meals without distractions.
By embracing mindful eating, I reconnected with the pleasure and satisfaction of nourishing my body rather than obsessing over numbers.
Unlocking the Joy of Eating: Exploring Mindfulness in Every Bite
Cultivating a Healthy Lifestyle
Many people often ask me how I remain fit and slim at age 60. I have long known that sustainable weight management requires a holistic approach encompassing various aspects of a healthy lifestyle.
Rather than counting calories, I do these things:
- I focus on diet quality. Eliminate or cut down on those processed foods. Such products cause your body to consume more. Aim for less processed and more nutrient-dense foods. I focus on whole grains (admittedly, mine are minimally processed), lean meats, and fruits and vegetables in their natural forms.
- I get regular physical activity. The guidelines are clear, and I get at least 150 minutes of moderate-intensity exercise weekly. By moderate, I mean that I move fast enough to be able to talk but not sing. If you cannot do that, please remember that any movement is better than nothing. Move, and work toward achieving a more vigorous activity level over time.
- I get adequate sleep. Insufficient sleep is associated with weight gain. I can dodge unwanted weight gain by staying in synch with my body’s natural (circadian) rhythm. If you have sleep problems, addressing them with a healthcare provider should be a priority.
How You Can Use This Unappreciated Tool to Lose Weight
DO YOU REGULARLY SLEEP LESS THAN SEVEN HOURS A NIGHT? You are likelier to have a higher body mass index (BMI).
- I practice mindfulness. By reducing stress, I can lower my odds of unwanted weight gain. Meditate, journal, and spend time in nature to promote mental and emotional balance.
- I am not on any medicines associated with weight gain.
- If I ever had a weight issue, I would seek medical attention. Upwards of 98 percent of those who could be treated are not. Some benefit from surgery. Others might need anti-obesity medicines.
Healthy Eating Plate
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals.
Stop Counting Calories: Final Thoughts
Stepping away from calorie counting has been a liberating journey that has empowered me to prioritize food quality and a healthy lifestyle.
I have found a sustainable and nourishing path towards maintaining a healthy weight by shifting my focus to nutrient-dense foods, practicing mindful eating, and embracing physical and emotional well-being.
Counting calories may provide a temporary fix, but true health and vitality lie in nurturing our bodies with quality food and cultivating a holistic approach to well-being. Calorie counting is not my thing.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Stop Counting Calories.”
