{"id":12802,"date":"2024-12-28T00:16:47","date_gmt":"2024-12-27T17:16:47","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12802"},"modified":"2024-12-28T00:16:47","modified_gmt":"2024-12-27T17:16:47","slug":"how-to-stop-tracking-macros","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12802","title":{"rendered":"How to Stop Tracking Macros"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<h2>\u201cI worried that if I stopped tracking macros, I would lose my physique.\u201d<\/h2>\n<p>After years of careful macro tracking, Dr. Fundaro finally admitted to herself that the method no longer worked for her. Yet she was afraid to give it up.<\/p>\n<p>If anyone should feel confident in their food choices, it would be Dr. Gabrielle Fundaro. After all, Dr. Fundaro has a PhD in Human Nutrition, a decade-plus of nutrition coaching experience, and six powerlifting competitions under her belt.<\/p>\n<p>Yet, when she was really honest with herself, Dr. Fundaro realized that she felt far from confident around food. For years, she\u2019d used macro counting as a way to stay \u201con track\u201d with her eating.<\/p>\n<p>And it worked\u2026 until it didn\u2019t.<\/p>\n<p>After years of macro tracking, Dr. Fundaro was tired of the whole thing. She was tired of making sure her macros were perfectly in balance. She was sick of not being able to just pick whatever she wanted off a menu and enjoy the meal, trusting that her health and physique wouldn\u2019t go sideways as a result.<\/p>\n<p>Yet the idea of <em>not<\/em> tracking freaked her out. Every time she quit tracking, she worried:<\/p>\n<p>\u201cWhat if I don\u2019t eat enough protein, and lose all my muscle?\u201d<\/p>\n<p>\u201cWhat if I overeat and gain fat?\u201d<\/p>\n<p>\u201cWhat if I have no idea how to fuel myself without tracking macros? And what does that say about me as an expert in the field of nutrition?\u201d<\/p>\n<h3>The more Dr. Fundaro wrestled with macro tracking, the more she wanted to find an alternative.<\/h3>\n<p>Something that would support her nutritional goals while <em>also<\/em> giving her a sense of freedom and peace around food.<\/p>\n<p>Calorie counting wouldn\u2019t do it. That was just as restrictive as counting macros\u2014maybe more.<\/p>\n<p>Intuitive eating didn\u2019t seem like a good fit either. Intuitive eating relies heavily on a person\u2019s ability to tune into internal hunger and fullness cues to guide food choices and amounts. After years of relying on <em>external <\/em>cues (like her macro targets), Dr. Fundaro didn\u2019t feel trusting enough of her own instincts; she wanted more structure.<\/p>\n<p>Meanwhile, at the gym, Dr. Fundaro began lifting based on the Rate of Perceived Exertion (RPE) scale\u2014a framework that helps individuals quantify the amount of effort they\u2019re putting into a given movement or activity. It\u2019s considered a valuable tool to help people train safely and effectively according to their ability and goals. (More on that soon.)<\/p>\n<p>While using the RPE scale in her training, Dr. Fundaro found she was both getting stronger <em>and <\/em>recovering better. There was something to this combination of structure and intuition that just <em>worked.<\/em><\/p>\n<p>And then, it dawned on Dr. Fundaro like the apple hit Sir Isaac Newton on the head:<\/p>\n<h3>If Rate of Perceived Exertion could help her train better, couldn\u2019t a similar framework help her eat better?<\/h3>\n<p>With that, the RPE-Eating Scale was born.<\/p>\n<p>Dr. Fundaro has since used this alternative method to help herself and her clients <strong>regain confidence and self-trust around food; improve nutritional awareness and competence; and free themselves from food tracking<\/strong>.<\/p>\n<p>(Yup, Dr. Fundaro finally trusts her eating choices\u2014no macro tracker in sight.)<\/p>\n<p><strong>In this article, you\u2019ll learn how she did it, <em>plus<\/em>: <\/strong><\/p>\n<ul class=\"pn-list__spaced\">\n<li>What the RPE-Eating scale is<\/li>\n<li>How to practice RPE-Eating<\/li>\n<li>How to use RPE-Eating for weight loss or gain<\/li>\n<li>Whether RPE-Eating is right for you or your clients<\/li>\n<li>What to keep in mind if you\u2019re skeptical of the concept<\/li>\n<\/ul>\n<h2>What is RPE-Eating?<\/h2>\n<p>Invented by Gunnar Borg in the 1960\u2019s, <strong>Rate of Perceived Exertion<\/strong> (RPE) is a scale that\u2019s used to measure an individual\u2019s perceived level of effort or exertion during exercise.<\/p>\n<p>Though Borg\u2019s RPE uses a scale that goes from 6 to 20, many modern scales use a 0 to 10 range (which is the range that Dr. Fundaro adapted for her RPE-Eating scale).<\/p>\n<p>Here\u2019s the RPE scale used in fitness.<\/p>\n<table>\n<thead>\n<tr>\n<th>Rating<\/th>\n<th>Perceived Exertion Level<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0<\/td>\n<td>No exertion, at rest<\/td>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>Very light<\/td>\n<\/tr>\n<tr>\n<td>2-3<\/td>\n<td>Light<\/td>\n<\/tr>\n<tr>\n<td>4-5<\/td>\n<td>Moderate, somewhat hard<\/td>\n<\/tr>\n<tr>\n<td>6-7<\/td>\n<td>High, vigorous<\/td>\n<\/tr>\n<tr>\n<td>8-9<\/td>\n<td>Very hard<\/td>\n<\/tr>\n<tr>\n<td>10<\/td>\n<td>Maximum effort, highest possible<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Originally used in physiotherapy settings, the scale is now frequently used in fitness training.<\/p>\n<p>For example, powerlifters might use it to choose how heavy they want to go during a training session. Or, pregnant women might use it to ensure they aren\u2019t over-exerting themselves during a fitness class or strength training session.<\/p>\n<p><strong>Because human experience is highly subjective and individual, the scale allows the exerciser to judge how hard they\u2019re working for <em>themselves.<\/em> <\/strong>A coach can provide a general guideline, such as \u201caim for a 7\/10 this set,\u201d but it\u2019s up to the client to determine exactly what that means for them.<\/p>\n<p>Dr. Fundaro had used the scale many times with herself, and clients. She always appreciated the sense of autonomy it gave her clients, while still providing some structure.<\/p>\n<p>So, she decided to take the same 1-10 scale and its principles, and apply it to eating.<\/p>\n<h3 id=\"rpe-scale\">Here\u2019s what the RPE-Eating Scale looks like:<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-146637\" src=\"https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2.png\" alt=\"Table shows a hunger scale that goes from 1 to 10. 1 represents feeling painfully hungry, dizzy or sick; 2 represents feeling \u201changry,\u201d with uncomfortable hunger and stomach growling; 3 represents feeling like hunger is noticeable and stomach is rumbling; 4 represents feeling mild hunger a snack would satisfy; 5 represents feeling no hunger or fullness, just sated; 6 represents feeling a noticeable fullness, but comfortable; 7 represents feeling a little too full for comfort; 8 represents feeling an uncomfortable fullness; 9 represents feeling very uncomfortable or \u201cstuffed\u201d; and 10 represents feeling overly full to the point of feeling sick.\" width=\"900\" height=\"900\" srcset=\"https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2.png 4267w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-300x300.png 300w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-1024x1024.png 1024w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-150x150.png 150w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-768x768.png 768w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-1536x1536.png 1536w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-2048x2048.png 2048w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-94x94.png 94w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-295x295.png 295w, https:\/\/assets.precisionnutrition.com\/2024\/12\/HungerChart_f2-480x480.png 480w\" sizes=\"(max-width: 900px) 100vw, 900px\"\/><\/p>\n<p>The goal with RPE-Eating is similar to RPE when training: Develop the skills to determine what is sufficient for<em> you<\/em>, without having to rely on other external metrics (such as apps or trackers).<\/p>\n<h2>How to practice RPE-Eating<\/h2>\n<p>If you\u2019ve ever practiced RPE-training, you\u2019ll know it takes some time to get used to. RPE-Eating is the same.<\/p>\n<p><strong>Don\u2019t expect to be in lockstep with all of your body\u2019s internal cues at first, especially if you\u2019ve been ignoring them for a long time. <\/strong><\/p>\n<p>With this in mind, apply the steps below to practice the RPE-Eating process.<\/p>\n<h3>Step #1: Get clear on your goals.<\/h3>\n<p><strong>RPE-Eating is not just another diet. <\/strong><\/p>\n<p>\u201cIt\u2019s not about aiming to <em>change<\/em> your body,\u201d Dr. Fundaro explains. \u201cIt\u2019s not about feeling more <em>control<\/em> over your diet. Nor is it about feeling like you\u2019re eating the \u2018optimal\u2019 diet.\u201d<\/p>\n<p>If your priority is maintaining a specific physique (such as staying ultra lean) or changing your body (building muscle or losing fat), this method <em>can <\/em>be adapted for that, though it isn\u2019t the most efficient one to use.<\/p>\n<p>Instead, <strong>RPE-Eating is about sensing into what your body needs and giving yourself appropriate nourishment\u2014while building inner trust and confidence along the way.<\/strong><\/p>\n<p>\u201cYou have to trust that you\u2019ll be able to nourish your body, and that you\u2019ll be okay even though things may change in your body,\u201d says Dr. Fundaro.<\/p>\n<p>Admittedly, this can be challenging to do. It can also be difficult to let go of the expectation that you\u2019ll hit the \u201cright\u201d macros at every meal\u2014which RPE-Eating isn\u2019t specifically designed to do.<\/p>\n<p>However, <strong>if your goal is to build more self-trust, RPE-Eating can be a great tool to help you do that.<\/strong><\/p>\n<h3>Step #2: Practice identifying your hunger cues<\/h3>\n<p>Before we explore this step, let\u2019s distinguish between two motivators for eating.<\/p>\n<p>First, there\u2019s <strong>hunger<\/strong>. Hunger occurs when <em>physical cues<\/em> in your body (like a general sense of emptiness or rumbling in your stomach, or lightheadedness) tells you that you require energy\u2014known to us mortals as food.<\/p>\n<p>Then, there\u2019s <strong>appetite.<\/strong> Appetite is our <em>desire or interest <\/em>in eating. It can stay peaked even after hunger is quelled, especially if something looks or tastes especially delicious\u2014like a warm, gooey cookie offered after dinner that you feel you <em>have <\/em>to try, even though you\u2019re technically full.<\/p>\n<p>While it\u2019s normal to eat for both hunger <em>and <\/em>appetite drives, the two can become mixed up. Especially if we have a history of dieting and tracking food.<\/p>\n<p><strong>The RPE-Eating scale helps you tap back into those true physical hunger cues, and learn the difference between hunger and appetite.<\/strong><\/p>\n<p>To put this in practice, try this before your next meal:<\/p>\n<p>\u25b6 Using the <a href=\"#rpe-scale\">RPE-Eating scale mentioned above<\/a>, <strong>identify your current level of hunger. <\/strong>Record the number on paper or the notes app on your phone.<\/p>\n<p>\u25b6 Then, <strong>eat your meal with as much presence as possible.<\/strong> (Note: This in itself takes practice. It can help to limit distractions, such as eating at the table rather than in front of the TV, and focusing on the flavors and textures of the food you\u2019re eating, and how you feel eating it.)<\/p>\n<p>\u25b6 About halfway through the meal, <strong>check in again.<\/strong> Based on the scale, how hungry are you now? As before, record the number.<\/p>\n<p>\u25b6 If you\u2019re still hungry, finish your meal. When you\u2019re finished, repeat the same process, writing down where you are on the scale.<\/p>\n<p>\u25b6 Once you\u2019re done, take a minute and tune into what your body feels like. <strong>What does it feel like to be full? <\/strong>\u201cDownload\u201d that feeling into your mind and internalize it in your body, as if you\u2019re updating your phone with the latest software.<\/p>\n<p>Repeat this for as many meals as you can. Aim to do it for one meal a day for a week or so, or for as long as feels good to you. Don\u2019t worry if you forget: simply repeat the practice when you can.<\/p>\n<p>The more you practice this, the better you\u2019ll become at being attuned with your actual hunger cues. With time, you\u2019ll likely find you develop more trust in your internal compass than what the latest diet tracker says for your needs.<\/p>\n<p>(For more on fully-tuned-in, mindful eating, read: <a href=\"https:\/\/www.precisionnutrition.com\/30-day-eating-challenge\">The benefits of slow eating<\/a>.)<\/p>\n<h3>Step #3: Get to know your non-hunger triggers<\/h3>\n<p>Have you ever come home after a super stressful day and you\u2019ve basically thrown yourself onto a bag of chips or a carton of ice cream?<\/p>\n<p>We might like to imagine ourselves eating every meal mindfully, using the RPE- Eating system to a tee, but life rarely works like that.<\/p>\n<p>Chances are, <strong>there are certain situations that trigger you to eat more quickly, mindlessly, and beyond the point of hunger. <\/strong><\/p>\n<p>That\u2019s okay.<\/p>\n<p>Dr. Fundaro\u2019s suggestion? <strong>Aim to become more aware of the situations that cause you to overeat in the first place. <\/strong><\/p>\n<p>To do this, you can practice something we use in PN Coaching: Notice and name.<\/p>\n<p>When you find yourself scarfing down food faster than you can blink, simply try to notice what\u2019s going on.<\/p>\n<p>Can you name a feeling\u2014such as anxiety, or sadness?<\/p>\n<p>Can you identify a situation or moment that happened before you started eating\u2014say, an argument with your teenager, or a nasty email from your boss?<\/p>\n<p>Once you\u2019ve identified the feeling, event, or person that\u2019s triggered you to eat compulsively, <strong>see if you can also identify what you might <em>really <\/em>be needing or desiring.<\/strong><\/p>\n<p>Eating for comfort is <em>normal.<\/em> However, if it\u2019s the only coping method we have, it can cause more problems than it solves in the long run.<\/p>\n<p>When you find yourself with an urge to eat mindlessly, consider what non-food coping mechanisms might help you feel better. That could be 10 minutes away from your computer to close your eyes and breathe, a walk outside, or a quick call to a friend to rant\u2014or just talk about something completely unrelated.<\/p>\n<p>Getting to know your non-hunger eating triggers\u2014plus widening your repertoire of self-soothing methods\u2014is just as valuable as getting to know your hunger cues. Over time, this awareness will allow you to eat with more intention.<\/p>\n<h3>Step #4: Eat for satiety AND satisfaction<\/h3>\n<p><strong>Even when you\u2019re \u201cadequately fueled\u201d from a physical perspective, you might still feel unsatisfied from an emotional perspective. <\/strong><\/p>\n<p>That\u2019s because, according to the RPE-Eating framework, eating should fulfill two criteria:<\/p>\n<p><strong>\u25b6 Satiety <\/strong>describes the physical sensation of being full; your calorie or fuel needs are met.<\/p>\n<p><strong>\u25b6 Satisfaction<\/strong> describes a more holistic feeling of being nourished; your calorie needs are met, but your meal also felt <em>pleasurable<\/em>.<\/p>\n<p>If you ate to satiety only, your calorie needs might be met and your physical hunger quelled, but you might still feel unsatisfied\u2014maybe because chocolate is on your \u201cdon\u2019t\u201d list, and even though you\u2019ve eaten everything else in your kitchen that <em>isn\u2019t <\/em>chocolate, nothing quite \u201chit the spot.\u201d<\/p>\n<p>In other words, you can eat to satiety at every meal, yet still be \u201crestricting\u201d foods.<\/p>\n<p>You may not be restricting calories per se, but you may have banned entire food groups\u2014baked goods, pizza, or whatever else curls your toes. This can lead to a feeling of constantly needing to police yourself, and doesn\u2019t leave much room for the flexibility and spontaneity that real-life (enjoyable) eating requires.<\/p>\n<p>(Plus, avoiding particular foods tends to work like a pendulum: restrict now; binge later. If you want to learn how to stop those wild swings, read: <a href=\"https:\/\/www.precisionnutrition.com\/how-to-eat-junk-food\">How to eat junk food: A guide for conflicted humans<\/a>)<\/p>\n<p><strong>Satisfaction is a key part of eating. <\/strong><\/p>\n<p>After all, humans don\u2019t just eat for adequate nutrients and energy. We eat for other reasons too: pleasure, novelty, tradition, community, enjoyment.<\/p>\n<p>So, to take your RPE-Eating to the next level, Dr. Fundaro recommends trying it with meals and foods you genuinely enjoy.<\/p>\n<p>If any foods or meals have been \u201coff-limits,\u201d try eating them using the RPE technique. (Macaroni and cheese, anyone?)<\/p>\n<p>Practice using the scale with a variety of meals (including those you may have restricted previously), and notice how you feel over time.<\/p>\n<p>With experience, you\u2019ll get to know what it feels like to adequately fuel yourself with a variety of foods\u2014including those you genuinely enjoy.<\/p>\n<div class=\"callout_box\">\n<h2>How do I know if RPE-Eating is right for me or my clients?<\/h2>\n<p>RPE-Eating isn\u2019t for everyone, but might be a good fit for you (or your clients) if:<\/p>\n<p>\u2705 You feel dependent on food tracking, but you don\u2019t want to be.<\/p>\n<p>\u2705 Every time you stop tracking, the loss of perceived control freaks you out and drives you right back to tracking.<\/p>\n<p>\u2705 You want to stop tracking, but you want to have some type of system or guidance in place.<\/p>\n<p>\u2705 You\u2019re currently tracking (or considering tracking) your food intake, <em>and<\/em> you have elevated risk factors for developing an eating disorder such as high body dissatisfaction; a history of yo-yo dieting; a history of disordered eating patterns; and\/or participation in weight class sports.<\/p>\n<p>If you\u2019re a coach looking to use this tool with a client, check out <a href=\"https:\/\/linktr.ee\/Vitaminphd\">Dr. Fundaro\u2019s resources<\/a>. Remember this tool may not be for everyone, and how you apply it needs to be flexible.<\/p>\n<p>Note: If you or your client struggles with disordered eating, this tool does not replace working with a health professional who specializes in eating disorders, such as a therapist, doctor, or registered dietician.<\/p>\n<\/div>\n<h2>How to use RPE- Eating for weight loss or weight gain<\/h2>\n<p>According to Dr. Fundaro, the best way to use RPE-Eating is in a weight-neutral setting.<\/p>\n<p>While it <em>could<\/em> be used for weight modification, she doesn\u2019t recommend treating it as another way to hit your macros or \u201cgoal weight.\u201d<\/p>\n<p>\u201cI\u2019m not <em>anti<\/em>-weight modification,\u201d Dr. Fundaro explains. \u201cI\u2019m pro <em>safe<\/em> weight modification. I compare weight loss to contact sports. There are inherent risks but they can be mitigated through best practices.\u201d<\/p>\n<p>Dr. Fundaro elaborates: \u201cSince RPE-Eating removes macro-tracking, which can increase risk of disordered eating in some people, and relies on biofeedback and non-hunger triggers, RPE-Eating provides a safety net that macro-tracking alone doesn\u2019t provide.\u201d<\/p>\n<p><strong>But if you <em>do <\/em>want to use RPE-Eating for intentional weight change, what should you do? <\/strong><\/p>\n<p>Dr. Fundaro recommends aiming to hover around the ranges that support your goal.<\/p>\n<p>(<a href=\"#rpe-scale\">As a reminder<\/a>, a 1 to 3 on the RPE-Eating scale is categorized as \u201cinadequate fuel; a 4 to 7 is categorized as \u201cadequate fuel\u201d; and a 8 to 10 is categorized as \u201cexcess fuel.\u201d)<\/p>\n<p><strong>\u25b6 If the goal is weight gain,<\/strong> you\u2019ll likely aim to eat within the 7 to 8 range for most of your meals.<\/p>\n<p><strong>\u25b6 If the goal is weight loss,<\/strong> you\u2019ll likely aim to eat within the 4 to 5 range for most of your meals.<\/p>\n<p>A key thing to remember is that you would never use RPE-Eating for extreme weight-modification such as for a bodybuilding competition. \u201cThat would be like using physio exercises to prepare for a powerlifting competition.\u201d In other words, it\u2019s not the right tool for the job.<\/p>\n<h2>Hold up, bro: Isn\u2019t this just feelings over facts?<\/h2>\n<p>If you\u2019re skeptical and think this is just eating \u201cbased on your feelings,\u201d keep in mind that RPE was once laughed at by lifters, too.<\/p>\n<p>These days, RPE and autoregulation are widely accepted in gym culture and have been studied as a valid method for managing and guiding your training. <sup>1<\/sup><\/p>\n<p>RPE isn\u2019t perfect, but it\u2019s pretty accurate and incredibly convenient. A lot more convenient than, say, using a velocity loss tracker for every set. <sup>2 3<\/sup><\/p>\n<p>And while it might seem like it\u2019s all feelings-based, the RPE scale is actually built around practicing the skill of <strong>interoceptive awareness<\/strong>\u2014the awareness of internal sensations in your body.<\/p>\n<p>The better you get at the skill of interoceptive awareness, the more you\u2019ll be able to use that awareness to make informed decisions about your training.<\/p>\n<p>RPE-Eating is similar: It builds the skill of sensing into your own body, and lets your internal sensations guide your decisions.<\/p>\n<p><strong>Similar to how the bar slowing down on a squat would indicate you\u2019re getting closer to failure, experiencing the absence of hunger at the end of your meal would indicate you\u2019re closer to being full. <\/strong><\/p>\n<p>Instead of tracking your glucose levels to validate your perceived hunger, you use internal cues that correlate with lowered blood sugar and coincide with hunger.<\/p>\n<p>And, let\u2019s be real: Being mindful of stomach grumbling or general hunger pangs is much more convenient and accessible than tracking glucose readings.<\/p>\n<p>This process will not be perfect. You may undereat or overeat at first. But over time, with practice, you\u2019ll build the core skills of RPE-Eating.<\/p>\n<h2>Are there downsides to RPE-Eating?<\/h2>\n<p>While this tool can be helpful, it\u2019s just a tool. A screwdriver is great, but it isn\u2019t useful when you need a hammer.<\/p>\n<p>RPE-Eating can be great for helping you become more aware of your internal hunger cues and build a better relationship with food along the way.<\/p>\n<p><strong>It can also be more laborious. It requires paying real attention to your feelings (physical and emotional), and reflecting on them. <\/strong><\/p>\n<p>This can be difficult for anyone\u2014but especially people who aren\u2019t able to sit at the table and have a leisurely meal, like parents with small kids, or people with work schedules that require eating on-the-go.<\/p>\n<p>If this is you, just <strong>use RPE-Eating when it <em>does<\/em> work for you\u2014or simply pick and choose specific steps to use in isolation.<\/strong> For example, maybe you try RPE-Eating on the occasional quiet lunch break. Or, maybe you focus solely on developing your awareness of hunger and fullness cues, without trying to change anything else.<\/p>\n<h2>If you\u2019ve been tracking macros for a long time, it can be hard to stop.<\/h2>\n<p>Tracking macros isn\u2019t inherently bad. It can actually be a helpful tool to teach you more about nutrition. But it\u2019s also not something most people want to do for the rest of their lives.<\/p>\n<p>The problem is, if you\u2019ve depended on tracking your food intake, stopping can feel scary.<\/p>\n<p>In these cases, <strong>RPE-Eating can be used as a kind of off-ramp to help transition away from rigid and restrictive macro tracking. <\/strong><\/p>\n<p>(It can also help loosen the compulsion to \u201calways finish your plate.\u201d Though macros tracking and habitual plate-cleaning may sound different, they\u2019re actually similar: both rely on external cues\u2014such as macro targets or what\u2019s served on your plate\u2014to determine when you\u2019re \u201cdone.\u201d)<\/p>\n<p>RPE-Eating won\u2019t take away all the scary feelings that may come with changing ingrained ways of eating.<\/p>\n<p>However, it can provide some structure and language to help you, or your clients, eat with less fear, less stress, and a bit more confidence.<\/p>\n<p>\u201cThe goal,\u201d says Dr. Fundaro, \u201cis to know that you\u2019re nourishing yourself\u2014and you don\u2019t need a food tracker to do that.\u201d<\/p>\n<h2>References<\/h2>\n<p><a id=\"references_link\" style=\"cursor:pointer\">Click here to view the information sources referenced in this article.<\/a><\/p>\n<div id=\"references_holder\" style=\"display:none\">\n<p>1. Helms, Eric R., Kedric Kwan, Colby A. Sousa, John B. Cronin, Adam G. Storey, and Michael C. Zourdos. 2020. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7706636\/\">Methods for Regulating and Monitoring Resistance Training.<\/a> <em>Journal of Human Kinetics<\/em> 74 (1): 23\u201342.<\/p>\n<p>2. Hackett, Daniel A., Nathan A. Johnson, Mark Halaki, and Chin-Moi Chow. 2012. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22873691\/\">A Novel Scale to Assess Resistance-Exercise Effort.<\/a> <em>Journal of Sports Sciences<\/em> 30 (13): 1405\u201313.<\/p>\n<p>3. Zourdos, Michael C., Alex Klemp, Chad Dolan, Justin M. Quiles, Kyle A. Schau, Edward Jo, Eric Helms, et al. 2016. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26049792\/\">Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve.<\/a> <em>Journal of Strength and Conditioning Research<\/em> 30 (1): 267\u201375.<\/p>\n<\/div><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.precisionnutrition.com\/how-to-stop-tracking-macros\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cI worried that if I stopped tracking macros, I would lose my physique.\u201d After years of careful macro tracking, Dr. Fundaro finally admitted to herself that the method no longer worked for her. Yet she was afraid to give it up. If anyone should feel confident in their food choices, it would be Dr. Gabrielle &hellip;<\/p>\n","protected":false},"author":3,"featured_media":12803,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[271],"tags":[],"class_list":["post-12802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-recipes"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12802","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12802"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12802\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/12803"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}