Let's connect!
Molly B Duncan Health Coach
  • Home
  • About
  • Health Coaching
    • FAQ's
    • Testimonials
  • Classes
  • Blog
  • Contact
  • FAVORITES

Why Counting and Restricting Calories Doesn't Work

1/22/2016

3 Comments

 
Picture
Ah January, yes, that time where there is an avalanche of cultural pressure to "get healthy."  It seems like it should be a good thing, and yet, in many instances, we end up feeling worse rather than better.  We don't see the results we want, we give up, and we create another story around failure for ourselves.  One of the biggest problems I see is people choosing their food based on calories, a kind of restriction that not only fails to consider nutritional value, but also contributes to disordered eating.

We are culturally wired for things to be easy.  When they are not easy, we give up, instead seeking something else that can give us instant satisfaction.  Counting calories consumed plays right into this need for ease.  It is formulaic: in our minds numbers don't lie, and we can do it quickly.

However, and this is huge so write it down:  Calories in do not equal calories out.  

Why?

You can be on a 1,200 calorie a day diet, well below the amount of calories a 5'5", 140 pound woman needs to maintain her weight, and still gain weight.   That's right, you can calorie restrict and still gain weight.  

What you eat matters more than the calories contained in the food you are eating.

If you have a healthy amount of fat in your diet, from good sources like olive oil and avocados, you will be more satiated and less likely to overeat.  If you eat a lot of carbohydrates, which have less calories than fat, you will step on the sugar bandwagon, be hungry again more quickly, and will store fat.  Our addiction to certain foods, especially sugars and processed carbohydrates, leads to a cycle of eating, brain-centered pleasure, withdrawal, cravings, and overeating.  I say brain-centered pleasure because rarely do these foods actually make your body feel good.  You are more likely to overeat when your diet consists mostly of carbohydrates in the form of processed foods, sugar, and refined grains.  

Cutting and/or counting calories doesn't actually address what's causing you to hold on to weight or the inability to lose weight.  I know this first hand.  Sometimes, the reason you can't lose weight is because your body is inflamed.  This was the case for me.  As soon as I eliminated gluten from my diet, but did not change my daily caloric intake, I lost four pounds in two weeks.  This was entirely due to cutting out a food that was making me sick.  

In addition to undetected food intolerances, your body will hold onto weight for a variety of reasons.  These include poor sleep patterns, inefficient digestion, and lack of exercise/movement.


Counting calories also can wreck your metabolism.  Once you start counting your calories and restricting your food, your incredibly smart body catches on and slows down your metabolism accordingly.  Not only that, the longer you restrict your calories, the more likely you are to burn muscle.  You get frustrated, decide calorie restriction isn't working, and go back to eating what you did before you were counting calories, except now you are gaining weight.  Why?  Your metabolism is stuck in the slow mode it entered when you were calorie restricting.  

What is the answer?

When your eating is centered around whole foods, with lots of greens, good fats, and nutrient dense foods, then counting calories becomes obsolete.  Your body finds a balance that allows it to function efficiently where your metabolism is calibrated for you, so you are burning fat as needed, so your hunger is based on actually being hungry rather than the brain being addicted to sugar, and so you have energy and feel good.

​The other night, I had the pleasure of hearing Sonia Diaz-Ebadi, a therapist in Santa Barbara, talk about what changed her relationship with food. For her, the shift, learned through working with Melanie Elkin* of Yoga'licious, was to ask herself, "How do I want to feel after I eat this?" instead of "What do I feel like eating?" The latter question comes from the brain, a brain that is likely motivated by instant gratification, and quite possibly sugar addiction. The former question comes from the body. What would make my body feel good? How do I want my body to feel? Ask yourself this and see if your relationship with food shifts.

Picture

*Full disclosure: Melanie Elkin is also my coach.
3 Comments
Grace Cunningham
1/22/2016 12:34:36 pm

Great post today! I believe we touched on this last weekend and your observations were right on. I don't always look for calories but I do look at serving size. Which might lead in to calories....Oh heck! Thanks for the insight!

Reply
Molly B Duncan link
1/22/2016 03:13:28 pm

Thanks! Our conversation Saturday definitely planted a seed as this has been coming up for clients as well. I so appreciate our discussion and your insights about choosing foods that keep you satisfied for a good, long time.

Reply
Kate
1/23/2016 08:28:00 am

This post was very helpful. I see how shifting my thinking as you advise will make a fundamental and positive difference in how I choose what to eat. Also, you gave me a better understanding of how good fats can satisfy, be part of healthy diet and result in a more energized and happier me. I look forward to putting your suggestions to good use, thank you!

Reply



Leave a Reply.

    Author

    Hi friends!  I am Molly.  Welcome to my blog where I share my creations and adventures to help you create a life you love.  I am passionate about food, travel, and health! Thanks for stopping by and looking around.  All photos are taken by me unless otherwise attributed.  I develop and write all my recipes with attribution for inspiration and ideas where applicable.  All of my recipes are gluten free.  

    Archives

    August 2021
    June 2021
    April 2021
    March 2021
    December 2020
    November 2020
    October 2020
    June 2020
    May 2020
    April 2020
    February 2020
    January 2020
    December 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    February 2018
    January 2018
    December 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015

    Categories

    All
    Breakfast
    Dessert
    Dinner
    Exercise & Fitness
    Gluten Free
    Healthy Living
    Healthy Snacks
    Healthy Travel
    Quick
    Recipes
    Side Dishes
    Skin Care
    Sugar Addiction
    Vegan
    Web Wellness Wednesdays
    Women's Health

    RSS Feed

    Subscribe to our mailing list

    * indicates required
    Your data is used in line with our privacy policy.
Health Coaching
Classes
Contact
FAQ
Terms and Conditions
​Disclaimer
Privacy Policy
© COPYRIGHT Molly B Duncan.
​ ALL RIGHTS RESERVED.
Photos from Brett Jordan, roseannadana