{"id":14070,"date":"2025-04-30T16:13:06","date_gmt":"2025-04-30T09:13:06","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14070"},"modified":"2025-04-30T16:13:06","modified_gmt":"2025-04-30T09:13:06","slug":"obsessing-over-calories-or-macros-not-working-focus-on-this-instead","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14070","title":{"rendered":"Obsessing Over Calories or Macros Not Working? Focus on This Instead"},"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<p data-start=\"280\" data-end=\"514\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-316729 aligncenter lazyload\" src=\"https:\/\/sp-ao.shortpixel.ai\/client\/to_webp,q_glossy,ret_img,w_547,h_365\/https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-scaled.jpg\" alt=\"Woman looking into a fridge\" width=\"547\" height=\"365\"\/><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-316729 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-scaled.jpg\" alt=\"Woman looking into a fridge\" width=\"547\" height=\"365\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-scaled.jpg 2560w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-300x200.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-1024x683.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-768x513.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-1536x1025.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-2048x1367.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2190358097-150x100.jpg 150w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\"\/><\/p>\n<p class=\"\" data-start=\"280\" data-end=\"514\">You swore you wouldn\u2019t do it again. But there you were\u2014committing once again to track your food perfectly tomorrow to hit those <a href=\"https:\/\/fitbottomedgirls.com\/2015\/11\/stopped-counting-calories\/\">calorie targets<\/a> as you\u2019re eating fistfuls of dry cereal straight out of the box at 10 p.m. having not eaten any <em>actual<\/em> meals all day, sipping a full glass of guilt, and hoping to channel this simmering frustration and shame into finally \u2026 <em>finally<\/em> \u2026 sticking to <a href=\"https:\/\/fitbottomedgirls.com\/2025\/04\/why-your-body-hates-your-meal-plan\/\">your plan<\/a>.<\/p>\n<p class=\"\" data-start=\"516\" data-end=\"804\">We\u2019ve all been there. We\u2019ve all wished for things to magically <em data-start=\"796\" data-end=\"803\">click<\/em>.<\/p>\n<h2><b>Yes, Calories Matter for Some Goals\u2014But Behaviors Matter More<\/b><\/h2>\n<p data-start=\"516\" data-end=\"804\">While the law of thermodynamics proves that weight loss is, in fact, a matter of creating a calorie deficit (calories in &lt; calories out), so it\u2019s an easy jump to saying that weight loss \u2013 or even maintaining your weight \u2013 is simply a math equation.<\/p>\n<p data-start=\"516\" data-end=\"804\">And that logic is exactly how many women who have weight loss and other nutrition goals end up focusing on \u2013 and perhaps even fixating on \u2013 every calorie that they eat and burn in order to make the math equation work out in their favor.<\/p>\n<p class=\"\" data-start=\"806\" data-end=\"944\">But here\u2019s the thing\u2014for most people, eating better isn\u2019t a calorie math problem. It\u2019s a <strong data-start=\"873\" data-end=\"893\">behavior problem<\/strong>. And underneath that? It\u2019s a <strong data-start=\"925\" data-end=\"935\">belief<\/strong> problem.<\/p>\n<p class=\"\" data-start=\"946\" data-end=\"1199\">Most of us already know what the \u201chealthier\u201d choice is. We know that veggies are better than donuts and grilled chicken beats fried.<\/p>\n<p class=\"\" data-start=\"946\" data-end=\"1199\">So why do we still find ourselves mindlessly snacking out of the pantry or abandoning our \u201cperfect\u201d plan by Thursday?<\/p>\n<p class=\"\" data-start=\"1201\" data-end=\"1307\">Because deep down, we\u2019re not struggling with what to eat\u2014we\u2019re struggling with <em data-start=\"1280\" data-end=\"1285\">why<\/em> we eat the way we do.<\/p>\n<p>If you constantly grab food without any clear intention (other than you\u2019re stressed and you forgot to eat lunch <em>again<\/em>) or if you regularly break promises to yourself around food, <b>that\u2019s where we need to start<\/b>\u2014by building <em>better nutrition habits<\/em> that are more supportive of your goals.<\/p>\n<p>That\u2019s the first step and one that many women skip in favor of jumping straight into rigid food rules and trying to track everything to get the calorie math to add up to fat loss because it feels easier to just have a calorie budget we have to hit.<\/p>\n<p>But without the right habits in place first, all it really does is make us feel more stressed over food. Not helpful.<\/p>\n<h2 data-start=\"1314\" data-end=\"1359\">Let\u2019s Talk About What\u2019s <em data-start=\"1342\" data-end=\"1350\">Really<\/em> Going On<\/h2>\n<p class=\"\" data-start=\"1361\" data-end=\"1417\">Here\u2019s what\u2019s is often hiding under all that food stress:<\/p>\n<ul data-start=\"1419\" data-end=\"1757\">\n<li class=\"\" data-start=\"1419\" data-end=\"1481\">\n<p class=\"\" data-start=\"1421\" data-end=\"1481\">You don\u2019t fully believe you can be consistent without clear, rigid rules.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1482\" data-end=\"1552\">\n<p class=\"\" data-start=\"1484\" data-end=\"1552\">You think you won\u2019t be \u201cgood enough\u201d or happy until you\u2019re leaner, smaller, or fit into your pre-baby jeans.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1553\" data-end=\"1642\">\n<p class=\"\" data-start=\"1555\" data-end=\"1642\">You haven\u2019t learned how to deal with stress, boredom, or tough emotions <em data-start=\"1627\" data-end=\"1636\">without<\/em> food.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1643\" data-end=\"1757\">\n<p class=\"\" data-start=\"1645\" data-end=\"1757\">You hold yourself to an all-or-nothing standard, and when you slip even a little? You say \u201cscrew it\u201d and spiral which leaves you always starting over again tomorrow or Monday.<\/p>\n<\/li>\n<\/ul>\n<p>Sound familiar?<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"\" data-start=\"1776\" data-end=\"1968\">This stuff doesn\u2019t just impact your food choices\u2014it bleeds into every part of your well-being.<\/p>\n<p class=\"\" data-start=\"1776\" data-end=\"1968\">Especially if you\u2019re already carrying the mental stress load of motherhood, career, current events, and relationships.<\/p>\n<p class=\"\" data-start=\"1970\" data-end=\"2166\">The chronic stress from trying to eat <em data-start=\"2008\" data-end=\"2019\">perfectly<\/em>, abide by these strict rules, and make the calories or macros add up to some \u201cperfect\u201d number only adds more pressure\u2014messing with your mood, focus, hormones, digestion, and yes, your motivation to even care about health in the first place.<\/p>\n<h2 data-start=\"2173\" data-end=\"2232\">When You\u2019re Stressed to the Max, More Restriction Won\u2019t Help<\/h2>\n<p class=\"\" data-start=\"2234\" data-end=\"2292\">When you\u2019re under stress (hello, motherhood), what you need isn\u2019t more rules to follow or you\u2019ve failed. What you need is nourishment. Physically, emotionally, mentally.<\/p>\n<p class=\"\" data-start=\"2294\" data-end=\"2386\">You don\u2019t need a tighter calorie allotment. You don\u2019t need to play <a href=\"https:\/\/fitbottomedgirls.com\/2018\/01\/iifym-eating-made-much-better\/\">Macro Tetris<\/a>.<\/p>\n<p class=\"\" data-start=\"2294\" data-end=\"2386\">You need to develop a deeper relationship with your own needs so you can learn to better nutrition habits that fuel your body based on what it actually needs, not what a rigid plan dictates.<\/p>\n<p class=\"\" data-start=\"2388\" data-end=\"2598\">When your toddler\u2019s melting down, your inbox is overflowing, and you\u2019re running on four hours of sleep, you\u2019re not failing because you grabbed the chips instead of a salad. You\u2019re just a human trying to cope.<\/p>\n<p class=\"\" data-start=\"2388\" data-end=\"2598\">It\u2019s time to support yourself better and focus on developing other coping skills\u2014so skipping meals over and numbing out with ice cream and wine aren\u2019t the only ways you feel capable of handling the stress of your life. Because we all know where that emotional binge leads \u2026 more frustration and more restriction.<\/p>\n<p data-start=\"2388\" data-end=\"2598\"><strong>Can we all just agree that the dizzying binge\/restrict pendulum swing isn\u2019t working?<\/strong><\/p>\n<h2 data-start=\"2605\" data-end=\"2646\">So\u2026 What Should You Focus On Instead?<\/h2>\n<p>Here\u2019s where things start to shift. Instead of controlling, obsessing, or restricting\u2014try this:<\/p>\n<h4 class=\"\" data-start=\"2745\" data-end=\"2788\">1. <strong data-start=\"2756\" data-end=\"2788\">Start Noticing Your Patterns<\/strong><\/h4>\n<p class=\"\" data-start=\"2789\" data-end=\"2980\">Before you eat, pause. Ask: <em data-start=\"2817\" data-end=\"2886\">Am I hungry? Or am I stressed, bored, lonely, or just on autopilot?<\/em><br data-start=\"2886\" data-end=\"2889\"\/>The more you recognize the \u201cwhy,\u201d the easier it is to make choices that actually serve you.<\/p>\n<h4 class=\"\" data-start=\"2982\" data-end=\"3030\">2. <strong data-start=\"2993\" data-end=\"3030\">Ditch the <a href=\"https:\/\/fitbottomedgirls.com\/2024\/10\/lose-the-all-or-nothing-mindset-find-more-success\/\">All-or-Nothing Thinking<\/a><\/strong><\/h4>\n<p class=\"\" data-start=\"3031\" data-end=\"3201\">So what if you didn\u2019t follow the plan perfectly today? That doesn\u2019t mean you failed. That means \u2026 you\u2019re a person. The magic is in coming back\u2014without guilt or punishment. Practice course corrections even in the middle of the day and you\u2019ll feel more empowered and in control of your life.<\/p>\n<h4 class=\"\" data-start=\"3203\" data-end=\"3258\">3. <strong data-start=\"3214\" data-end=\"3258\">Find Non-Food Ways to Soothe Your Stress<\/strong><\/h4>\n<p class=\"\" data-start=\"3259\" data-end=\"3470\">Food might feel like the easiest relief, but it\u2019s rarely the most effective. Try going for a short walk. Journaling. Screaming into a pillow (highly underrated). Or just taking five deep breaths before reacting <a href=\"https:\/\/fitbottomedgirls.com\/2025\/01\/how-to-calm-down-with-4-easy-techniques\/\">or try one of these<\/a>.<\/p>\n<h4 class=\"\" data-start=\"3472\" data-end=\"3511\">4. <strong data-start=\"3483\" data-end=\"3511\">Start Small, Not Perfect<\/strong><\/h4>\n<p class=\"\" data-start=\"3512\" data-end=\"3777\">Don\u2019t try to overhaul everything\u2014that requires a herculean effort most of us won\u2019t have sustained energy to maintain. In fact, trying to do that under stress is a fast track to <a href=\"https:\/\/fitbottomedgirls.com\/2024\/12\/episode-148-overcome-anxiety-and-stop-the-cycle-of-burnout-with-dr-mary-anderson\/\">burnout<\/a>. Instead, make one tiny shift. Drink an extra glass of water with your morning coffee. Make sure you get 25 grams of protein at lunch. Get 8 grams of <a href=\"https:\/\/fitbottomedgirls.com\/2025\/01\/fiber-and-gut-health-the-unsung-hero-of-midlife-wellness\/\">fiber<\/a> at breakfast. Go to bed 15 minutes earlier. Small steps build momentum\u2014and momentum builds confidence.<\/p>\n<h2 data-start=\"4232\" data-end=\"4251\">The Bottom Line<\/h2>\n<p class=\"\" data-start=\"4253\" data-end=\"4364\">You don\u2019t need another strict plan.<br data-start=\"4281\" data-end=\"4284\"\/>You don\u2019t need more food rules.<br data-start=\"4315\" data-end=\"4318\"\/>You don\u2019t need to \u201cearn\u201d or \u201cburn\u201d your meals.<\/p>\n<p class=\"\" data-start=\"4253\" data-end=\"4364\">What you need is to learn how to <em data-start=\"4401\" data-end=\"4409\">listen<\/em> to your body, give it what it needs in a way that aligns with your goals, and trust yourself to make choices that support your future\u2014not punish your past \u201cbad behavior.\u201d<\/p>\n<p class=\"\" data-start=\"4253\" data-end=\"4364\">So let\u2019s stop obsessing over calories and macros and start focusing on what actually fuels your health: Consistency. Compassion. And the kind of confidence that comes from keeping small promises to yourself.<\/p>\n<p class=\"\" data-start=\"4730\" data-end=\"4806\"><strong>You\u2019ve got this\u2014one honest, untracked, beautifully imperfect bite at a time.<\/strong> <em>\u2014Marlene<\/em><\/p>\n<\/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:\/\/fitbottomedgirls.com\/2025\/04\/stop-obsessing-over-calories\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You swore you wouldn\u2019t do it again. But there you were\u2014committing once again to track your food perfectly tomorrow to hit those calorie targets as you\u2019re eating fistfuls of dry cereal straight out of the box at 10 p.m. having not eaten any actual meals all day, sipping a full glass of guilt, and hoping &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14070","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14070","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=14070"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14070\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14070"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14070"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}