Tracking Macros: A Healthy Lifestyle or an Obsession
Prefer to listen rather than read?
In my podcast episode on this subject, I’m joined by my past client, Courtney, as we dive into her history with food, macro tracking, and how her children were the catalyst for changing her relationship with food for good. Her story is so powerful and I hope you’ll take some to check it out.
What Is Macro Tracking?
Macro tracking, short for macronutrient tracking, involves monitoring and managing your intake of three primary macronutrients: carbohydrates, proteins, and fats. Instead of focusing solely on overall calorie intake, macro tracking hones in on the specific proportions of these macronutrients in your diet. This style of eating has become very popular in the fitness and wellness world and is often portrayed as a more “flexible” way to diet.
Macro Tracking Becoming Obsessive
In this podcast episode, Courtney shared that she started macro tracking with the best intentions, but it quickly became obsessive and controlling. This is something she also notices in her personal training clients and something I see in my clients as a dietitian.
Macro tracking, like any form of dietary monitoring, has the potential to become obsessive when it starts to consume a person's thoughts, emotions, and behaviors related to food and body image. Here are several ways in which macro tracking can become obsessive:
Constant Monitoring: Constantly tracking and obsessively checking food logs throughout the day can lead to preoccupation with food and a lack of presence in other aspects of life.
Rigid Rules: Setting strict, inflexible macro targets and feeling extreme anxiety or guilt when they're not met can lead to unhealthy relationships with food and a sense of failure or inadequacy.
Perfectionism: Striving for perfect adherence to macro goals can fuel perfectionistic tendencies and create feelings of frustration or self-criticism when expectations aren't met.
Food Anxiety: Developing anxiety or fear around eating foods that don't fit within predetermined macro targets, leading to avoidance of social situations or fear of eating out.
Negative Self-Talk: Engaging in negative self-talk or self-criticism based on deviations from macro goals, such as labeling oneself as "bad" or "unhealthy" for not meeting targets.
Social Isolation: Avoiding social events or situations where macro tracking may be challenging, leading to social isolation or strained relationships with friends and family.
Body Dysmorphia: Developing distorted perceptions of one's body based on fluctuations in weight or body composition relative to macro goals, leading to body dysmorphia or dissatisfaction.
Disordered Eating Patterns: Macro tracking may exacerbate or trigger disordered eating patterns, such as orthorexia or binge eating disorder, as individuals become hyper-focused on numbers and rules rather than intuitive eating cues.
The Dangers of Macro Tracking
Courtney and I discussed many of the potential downsides to macro tracking, and why it shouldn’t just be written off as “normal” or be something you just have to deal with. Here are some of the potential downsides Courtney and I discussed in this podcast episode:
Missed Social Opportunities: Constantly monitoring macros can lead to anxiety about eating in social situations. Individuals may avoid gatherings with friends or family where they're unsure about the nutritional content of foods served, leading to social isolation and missed opportunities for connection.
Impact on Family Dynamics: Macro tracking can influence family dynamics, especially if parents are overly focused on their own dietary goals. Children may pick up on parents' preoccupation with food and body image, potentially leading to unhealthy relationships with food or body dissatisfaction.
Modeling Unhealthy Behaviors: Children learn by example, so if parents are excessively tracking macros or exhibiting disordered eating behaviors, they may inadvertently teach their children to prioritize rigid dietary rules over intuitive eating and body acceptance.
Decreased Body Trust: Relying heavily on macro tracking can erode trust in one's body's ability to regulate hunger, fullness, and nutritional needs naturally. Constantly second-guessing internal cues and relying solely on external data can lead to a disconnect from the body's innate wisdom.
Obsession with Numbers: Macro tracking can foster an unhealthy fixation on numbers, including calorie counts, macronutrient ratios, and body weight. This obsession can overshadow other aspects of health and well-being, such as mental and emotional wellness.
Orthorexic Tendencies: Excessive macro tracking can contribute to orthorexic tendencies, where individuals become overly preoccupied with eating "clean" or "perfect" foods to meet macro goals. This can lead to feelings of guilt or anxiety when deviating from strict dietary rules.
Potential for Eating Disorders: For individuals predisposed to eating disorders or vulnerable to disordered eating patterns, macro tracking can serve as a gateway to more severe behaviors. The rigid rules and focus on control may exacerbate existing issues or trigger the development of a clinically diagnosed eating disorder.
Eating Without Macros
Transitioning away from macro tracking can be both liberating and challenging. It's natural to feel overwhelmed or uncertain about how to eat without strict rules governing your food choices. However, embracing intuitive eating can provide a pathway towards food freedom and a more balanced relationship with eating.
Begin by educating yourself about the principles of intuitive eating and the philosophy behind it. You can even listen to this podcast episode where I answer: “Can You Achieve Fitness Goals With Intuitive Eating?”
Work on noticing and challenging any food rules or beliefs that may have developed as a result of macro tracking, and experiment with different foods and eating experiences. Throughout this process, practice self-compassion and don’t be afraid to seek support from a qualified professional.
If you're ready to break free from the constraints of macro tracking and cultivate a healthier relationship with food, I'm here to support you on your journey. Through personalized coaching and guidance, we can work together to find food freedom and make peace with food. Click here to learn more about how we can work together and take the first step towards a more balanced and fulfilling relationship with eating.
