Is your obsession with counting calories sabotaging your fitness goals? Understanding the impact

Counting calories and eating clean are the easiest ways to keep your weight in check. With a balanced diet, it is possible to achieve all fitness goals, ranging from muscle building to fat loss.

However, counting your calories on your may not be the best approach to the plan.

Only tracking your calorie intake and not nutrients could also hamper your goals. (Source: Canva)

Wondering how counting calories affects your health?

Most apps require you to report the quantity of food that you are eating and the calories are tracked from their pre-calculated systems. What is the harm?

CEO and Head Dietician at The Diet Xperts, Simrat Kathuria explains that “There are a number of reasons why self-reported calorie intake can be inaccurate. People sometimes misjudge portion sizes or neglect to consider the calories that are concealed in snacks, oils, and sauces.”

If you have undertaken your fitness goals with a set of friends, it is also likely that you may act out of guilt, and “underreport foods rich in calories due to social desirability bias,” said Kathuria.

Where are the nutrients?

Only tracking your calorie intake and not nutrients could also hamper your goals. For instance, while one small serving of instant noodles and a bowl of oatmeals with berries and nuts have the same average caloric value of 300 calories, they vary in nutrients. An oatmeal bowl gives you the benefits of fiber, protein, vitamins, and minerals while the noodles do not.

Kathuria explains, “A calorie-only approach ignores the vital function that nutrient density plays in preserving general health. Nutrients including vitamins, minerals, fiber, and good fats can differ significantly among foods with the same number of calories. For example, 200 calories from a sweet snack don’t provide the same benefits as 200 calories from lean protein and vegetables. Merely focusing on calorie restriction may result in nutrient deficits and a lower-quality diet.”

Kathuria says that an obsession with calorie counting could lead people to lose the enjoyment and quality of eating.

Supplementing the claim, Ashlesha Joshi, Senior Nutritionist at Tone30 Pilates explained that, “Calorie counting, while effective for some, can foster unhealthy relationships with food when taken to extremes.” It can create anxiety or guilt about eating, leading to a pattern of missing meals, or avoiding entire food groups. These actions can eventually harm mental health and lead to the emergence of eating disorders like orthorexia or anorexia.

What’s the alternative?

While there are a range of alternatives to calorie counting, the focal point must be to enjoy the process of working towards your goal. Joshi stresses that a healthy relationship with your food can help you encourage slow, deliberate eating to improve satiety and reduce overeating.

Kathuria remarks, “Sustainable habits are supported by techniques like intuitive eating, which stresses paying attention to hunger and satiety cues or concentrating on the nutritional value of meals. A healthy connection with food and consistent weight management are promoted by consuming less processed foods and more veggies, lean proteins, and whole grains.”

Essentially, a balanced diet and whole foods are the mainstays of your fitness goals, instead of short-term solutions. More sustainable habits coupled with conscious efforts can help you achieve your goals.

However, if you still wish to count calories, it is advised to do so under the guidance of a professional since “A skilled nutritionist or registered dietitian evaluates each person’s particular needs, objectives, and medical background to provide tailored advice,” advises Kathuria.