Calories.
That one word can so often elicit dramatic feelings of anger, frustration, hopelessness, despair, dependency and more. Can we just be honest here and take a moment to ask ourselves why?
Calories are simply a unit of energy. That’s it. Food is energy. Food is fuel. It is so easy to romanticize food, with the flavor, cultural and personal feelings we attach to it. Food is, after all, the medium for the culinary arts. Add in food allergies, dietary restrictions, lifestyles pertaining to food and religious connections with food, and it’s no wonder we as humans can get so worked up over our fuel.
But at it’s core, food is simply fuel.
Food is energy for us to go about our days. This is the main reason why I do not think it is a bad thing to count calories.
I know, I know, hear me out. As many faithful readers to my blog know, I went through a period of weight gain that was a result of changing birth control pills eight times in nine months (trust me, it wasn’t by choice). I came out at the end of it with lots of excess weight, and I have been unsuccessful in losing, since I had been so active and healthy before. There doesn’t appear to be anything wrong with me health-wise, it was simply the birth control/ hormonal changes that caused that weight gain (and unfortunately the world doesn’t work in a way that all that weight magically disappeared by going off the pill. Don’t I wish!).
I’m at a point where since I need to lose weight I need to count calories. This is not a bad thing. Food is simply energy, and it’s ok to keep track of how much fuel I’m loading into my body. The thing that gets me is how much of a bad reputation calorie counting has gotten, especially in the healthy blog community. Particularly when I read about a blogger who has lost a lot of weight and they did it through calorie counting, and then to hear them bash calorie counting later.
It’s all about balance. Calorie counting does not need to be obsessive. While I am advocating calorie counting, it does not need to be life-consuming. Just like all things in life, it is what you make of it. I remember last year on Valentine’s Day Ross and I had gone to St. Augustine for the day. While we were enjoying a cheap slice of pizza for lunch, I saw a couple at a booth. All the woman purchased was steamed vegetables. Thinking, “wow, I would feel deprived,” I continued to watch her pull a scale out of her purse and start weighing out how much of the vegetables she was going to eat. Once done, she put the scale away and proceeded to eat her one serving of vegetables, all the while her partner was eating his pizza, acting like nothing was out of the norm. It was obvious this was part of the routine for them.
That is what obsessive calorie counting is and what it does not, and should not be.
When I speak of calorie counting and how I think it has it’s rightful place in weight loss and healthy living, I’m talking mostly about ball-park figures. To me, the keys are to know your portion sizes and to know good general figures for how many calories those portion sizes have. If you are not used to preparing your meals, or even if you are, it’s beneficial to take a week or two to portion everything out. Reacquaint yourself with proper portion sizes. Look up online how many calories are in a small, medium or large apple, so you have those figures to reference. If there’s a restaurant you frequently eat at, learn which items you approve of, calorically and nutritionally.
Most importantly, while calorie counting you still need to remember proper nutrition and to listen to your hunger cues.
Counting calories is a great and effective tool with weight loss, and sure you can count calories for hot dogs, potato chips and soda pop just as well as you can count calories for salads, sweet potatoes and fruit smoothies, but that does not mean you should! It is important to still have balanced nutrition in your fuel. It is not okay to get into the habit of “saving” your calories most days of the week, just so you can fit in that piece of cheesecake or half a bottle of wine. If your calories in are less than your calories out, you’ll still be able to lose weight this way, but you will not be helping your body to perform at its optimal levels.
It’s also important to listen to your hunger cues and to know yourself. I blogged about this last week, but on a day that I know I have a much higher activity level and a long period of time before I can eat my next meal, it is okay to make the meal beforehand higher in calories (energy) because I will need and use that energy! Those same days I get home late, so I don’t need as big of a meal later since I won’t need as much energy before bedtime.
Bottom line, food is energy. If you are in a situation where you are trying to lose or gain weight, just remind yourself that it is okay to count calories if that is what you need to do. Calorie counting does NOT have to become obsessive and controlling of your life. You are the only one in control. You control the fuel you put in your body, and that includes not letting calorie counting become obsessive and also not letting those cravings for chocolate, carbs and wine rule your life either.
I encourage you to leave your opinion of counting calories in the comments. Let’s get an active discussion going! While I do have work, I’ll be participating in the comments as much as I can before and after work, so feel free to leave questions for me if you feel the need.
For other resources, check out some of these websites:
I also know that a lot of people are trying to lose some weight, whether it be a couple pounds or a more serious number. No matter the number, check out the Pound for Pound Challenge! For every pound you pledge to lose through June 30, 2010, the Pound for Pound Challenge will donate 14 cents to Feeding America. That’s enough to deliver one pound of groceries to a local food bank! You can help make a difference, not only in your own life but the lives of others!
Also, just a final reminder – I am not a Registered Dietitian or a doctor. These are my personal reflections and thoughts on a particular hot topic. If you have serious concerns please see a doctor!
I think calorie counting is a MAJOR drag, but definitely the most effective way for a lot of people (including myself) to lose weight. Since university (I graduated in 2006) I managed to gain about 45 pounds – and I was by no means at my healthy, happy weight at university either.
So now I’m doing a simplified version of calorie counting – I use the Weight Watchers POINTS system and record everything on my iphone to keep myself accountable. I count all vegetables as “free” – and try to focus on getting a healthy balance of protein/fats/carbs, but to me, this method is slightly less time-consuming and stressful than actually counting all calories.
As bad of a reputation that calorie-counting has, it DOES work. And I know for myself that I don’t have the innate ability to just stop eating when I’m satisfied (SADLY) and I need to count to stay on track.
Obviously, I don’t want to do this in the long run – but for the time being, this is my strategy while I’m trying to lose weight.
I really enjoy reading your blog, by the way – it’s such great motivation to read/see healthy, balanced meals on a daily basis!
Thanks, I’m glad you enjoy the blog and meals!
I agree with what you’ve said. I haven’t used the points/ exchange system, but I believe it was actually founded as a way for people to make better exchanges/ keep better balance for different healthcare issues, like diabetes.
I am a calorie counter and it does suck!! However when I started to do it I can really see that things add up quickly!! People do not realize that one meal at a resteraunt can be close to their daily calorie intake for one day if they ate the whole meal.
So true – it’s much easier to calorie count at home than it is for eating out (in my opinion). I do think calorie counting is very eye-opening, especially if you’re someone who is trying to lose weight or if you’re someone who is prone to gain weight easily. It doesn’t have to suck that – just takes some time and practice, but I really don’t think it has to be something to be fretted about.
I’m really glad you wrote this post. I used to constantly count my calories (and still do occasionally now) and would be criticized for being obsessive because of it. Actually, I don’t consider counting calories to be an overly restrictive way of dieting, because it allows me to have anything I want in moderation. If I plan ahead that I want to have a glass of wine with dinner, I can know to slightly cut back my portions for my meal so I don’t have to feel bad about splurging.
Where people go wrong is thinking that as long as you stick to a calorie allowance, it doesn’t matter where the calories come from. The bulk of calories should be lean protein, whole grains, fresh produce, and healthy fats, otherwise the weight you lose will be from muscle and not fat.
Also, if you’re genuinely hungry, you need to eat, even if you’ve reached your calorie allowance for the day. If your calories are coming from the right foods and your allowance is reasonable, you shouldn’t get that hungry, but if you do, it’s probably a sign that you burned more calories than you realized that day and your body needs nourishment.
I don’t count calories every day anymore, but I’m more calorie conscious. I don’t bother counting out calories from fruits or vegetables, but I take note of the calorie count on food labels and I’m sure to keep the the portion sizes of higher calorie foods, like nuts and oils, in check. I do count calories on my long run days, though, since on days when I’m burning a ton of calories it’s difficult to gauge how much I should be eating to refuel.
Thanks again for an awesome and informative post!
It’s not overly obsessive or restrictive at all. In many ways, it’s actually easier, especially if you’re not obsessing (read: dragging the scale out at a restaurant).
And I obviously completely agree – even more than calorie counting, it matters where your calories are coming from!
This is my beef with a lot of diets that focus on the number of calories. There is so much more to consider than the calories… how ‘real’ is the food? Like Lindsey said, you can eat hot dogs, etc and still keep within your calorie range, but that doesn’t mean you are healthy! I think it is better to lose the weight by focusing on fruits/vegetables, whole grains, and lean proteins, and use calorie counting as a way to understand portion sizes.
i hate calorie counting, and counting of any sort, but it is definitely what I need to keep myself on track. I’ve slacked off a lot and put some weight back on and I’m thinking i need to get back to counting. It might not be a long-term solution, but it works for now!
I don’t think it has to be a long-term solution, but just a great reminder for those times when you need to lose weight, or (once in maintenance) to just spot-check yourself and your portions if you feel your clothes are starting to get a bit tight again.
I see nothing wrong with calorie counting! As long as it doesn’t get obsessive. I always try to have a “ballpark” number for my meals and for the day, but it’s not a number I dwell on. I think everyone is different, and if someone is going to become obsessive over counting calories, he/she shouldn’t do it. But some people like to count and if they don’t get carried away, then that’s great for them. And no one should be made to feel bad either way!
Just like everything in life, calorie counting is a personal choice! You’re right – no one should be made to feel bad either way!
As a little “disclaimer” I do want to say I hope my post has not made anyone feel bad. I really just wanted to write this to get out the message that calorie counting does NOT have to be obsessive and draining. It is what you make of it – use it as a way to spot check yourself. If you’re really serious about losing weight, I really just think it’s one of the strongest tools you can use!
I don’t think your post would make anyone feel bad. I think when people automatically label calorie counting as obsessive, and say “oh, I don’t even want to go down that road,” it insinuates that calorie counting is bad. As you pointed out, calories are just numbers! Little units of fuel.
I have a love-hate relationship with counting calories, but in the end, it’s the only thing that truly keeps me in check. I don’t obsess over the number the way I use to, but I do estimate as I go through the day to see how I’m doing.
That’s kind of how I am – estimation.
I just personally need to work on finding a better balance of how to spread my calories out through the day to still give me optimal energy. 
I know I get obsessive with my ‘number’ if I count calories for too long. But, I like to do it every once in awhile for a day or two just to check in with how I’m eating and make sure that I’m getting all my nutrients, protein, healthy fats, etc. in and not overeating! And when I do do it, I ‘ballpark it,’ too!
I calorie count to make sure that I eat ENOUGH, because after an eating disorder and five years with duodenal ulcers, it is very hard for me to sense hunger correctly. That being said, I wish I had never started. I don’t think people know before they try calorie counting whether or not they will become obsessive about it. When I started, I thought, “I’ll never remember all of this information,” but still, every time I see a banana (even though I am just working on maintaining my weight now) I think, “103 calories,” and do the same with pretty much every other food out there.
I have used several different types of meal plans in the past, from an exchange-based plan, to a prescribed plan where every meal was written for me, to calorie counting. I think that the average person probably does not have the nutritional knowledge to know how to divide their calories appropriately throughout the day to fuel themselves and provide optimal nutrition, so I think I would actually recommend the exchange-based plan instead of calorie counting for most people who don’t have any desire to really “learn” nutrition. If done correctly (i.e. portion sizes are correct, etc) you can lose weight on an exchange-based plan, still have a lot of freedom, and can make sure you are getting enough of all the nutrients you need, and I think it teaches a healthy model of eating that you can maintain long after your weight loss, unlike calorie counting which (without further education on nutrients) basically focuses on limiting calories.
That being said, there is nothing wrong on its face with calorie counting, and it is a very effective tool for weight loss. I just wish I had never started, and wouldn’t wish its confining nature on anyone else because I think there are better methods out there.
I’ve heard great things about an exchange-based program. I personally haven’t tried it, but I do think it’d be a great way to make sure you’re fueling yourself properly if you don’t have a great nutrition knowledge.
I’m really sorry that you went through all you did, and you had to deal with calorie counting as a confining tool.
It was actually with you in mind (and not in a bad way) that I made sure to include calorie counting is good for both trying to lose and gain (and even maintain!) weight.
Ultimately food is just energy for us to go about our days, and calorie counting can just be a casual way to keep our fuel gauge in check.
I realize not every personal may not be able to think of it that way, but it does not have to be confining or obsessive.
I am SO happy you wrote this post! I swear by calorie counting – I feel like it helps me realize when I am eating way too much (also I can see how alcohol adds up so fast!). Calorie counting helped me lose the weight the first time around and now I am doing it again. I dont feel that its obsessive but the Lose It app on the iphone makes calorie counting a BREEZE – not a nuisance. I’ve also been on the “weighing food on a scale” phase when I was using a body builder trainer who planned out all my meals so I had weigh chicken to the nearest 3oz and cottage cheese to 30 grams – now THAT sucked. and I regret using a body builder trainer because I completely LOST my ability to eat INTUITIVELY. ugh!!!!!!!!
but now that I am back to calorie counting, I also combine that with focusing on eating intuitively. ESPECIALLY on my long run days (10+miles) I want to be sure I am refueling properly but also not OVEREATING so that I gain weight.
I think ppl need to do what works for them. Clearly calorie counting works for some ppl and not for others. When I “wing it” i.e. not count calories, I tend to go over my calories and end up gaining weight. I dont let calorie counting control my life. having access to the lose it app is amazing and I can even calculate recipes I make and cookies I bake (you’d be suprised the calories in coookies add up sooooo quickly!!!)
anyways, thanks
So glad you enjoyed it! (haha and I’m not surprised at all about cookies – I know how quickly they add up, that’s why I usually end up freezing them or sending them to work with my husband or myself!).
I’m so glad you’re at a place where you can balance intuitive eating and calorie counting. You’re a great inspiration!
Even though I don’t count calories on a regular basis, I do calculate the nutritional data of the goodies I bake. It makes me more aware of what I’m eating when I sample what I’ve made!
Think of it this way, some food bloggers take pictures to be accountable for what they are eating, and it is not much different than calorie counting. Posting pictures is a more artisitic way of counting calories which is strictly numbers based. So Lindsey I agree with you that it is an interesting situation that some bloggers are quick to put down the calorie count when so many do things of a similar nature.
I am actually a big fan of calorie counting. I, like several readers packed on some extra pounds after starting my desk job and have lost about 18 of the 30 lbs I gained to date all by calorie counting and exercise.
I agree with Lindsey completely that it is a good way to monitor your intake and make sure you have eaten enough/not too much for you activity level for the day. I have a general calorie budget in my head to make sure I stay on track, but there are days I go over and days when I work out hard where I am under. I realize that you will have good and bad days and never will you be perfect.
I think calorie counting gets such a bad rap because many people cannot get into a consistent calorie counting regimen in a healthy way to just monitor their progress. Most people see the positive results of losing a few pounds and run with it, often leading to obsessive restriction and possible eating disorders. I think the problem in those situations lies more with the individuals lack of self-control and desire to lose more weight, it is their mindset and how they approach it, not in a healthy or monitering type way.
In my opinion calorie counting is the simplest way to know what you are putting into your body and keeping yourself in check.
Thank you so much for your comment, Stephanie. I’m really not trying to bash any other bloggers, but I’m glad someone else sees that it can be slightly hypocritical.
I love how you look at it as a general calorie budget — whether you’re looking at it as a budget, a fuel tank or whatever. It IS simple, and it’s our own self/ personalities that get in the way and can make calorie counting a bigger deal than it is. It’s simply a way to track fuel.
Congrats on your weight loss, and good luck with the rest! You seem to be on a great track, so I’m sure it will happen in no time.
I used to be a calorie counter until I would play crazy mind games with myself.. counting every calorie of every food. I literally knew the calorie count to about everything a few years ago. It drove me insane. I had to give it up. It was hard to do but I would never go back. I think that calorie counting is a personal choice. Some people swear by it, some people despise it. Great post!
I respect that, because the great thing is, you know yourself and what’s best for you! That’s the ultimate goal.
That is right girl…balance! And food is for energy..fuel ; ) Although, the hard part is finding what balance works for you!!
You probably already know this, but I count calories as I am trying to lose 30-40 pounds. I have been known to use sparkpeople.com to track my exercise and the calories I’ve burned as well as the calories in.
It’s been a struggle for me and weighing myself at home is not enough motivation for me so I go to weight watchers meetings at least once a month with one of my friends. Getting weighed in front of someone else is awkward but motivating!
My two cents on obsessing over calorie-counting? I don’t calorie count on the weekends (but I stay mindful of what I’m eating.) Instead, I make sure I get some fruit, veggies, carbs and protein at every meal. I usually don’t over do it if I cover those bases first!!
Anyway, I aim to burn 500-700 calories a day and I try to eat 1600-2000 calories a day depending on how many calories I burn. (or just by how my body is feeling. Somedays I’m starving and 1600 calories feels like nothing while other days it feels like a ton!)
I’m glad you posted about this and I can’t wait to see what others post.
ok so i have sooooo much to say about this – first off, I think you have a really healthy approach to this. You make it sound so much better when you talk about food as fuel.
I too have been and still am on medication that causes an increase in appetite and water retention – so its hard for me to eat intuitively. As a result, i have started counting calories. For some reason i got the feeling that counting calories is somewhat taboo in the blog-world. I feel that a lot of bloggers advocate intuitive eating over counting calories. I can definitely understand that too, but I’m a numbers person – numbers make sense to me. Sometimes I feel that the numbers lead to a little extra stress (hence the love/hate relationship with calorie counting), but all that means is that i have to take a step back and realize that going over is really no big deal.
I could never ever imagine pulling a food scale out of my purse and weighing steamed veggies!! I think that girl has lost any understanding of nutrition – veggies are sooo good for you!
I think counting calories has both pros and cons. I think it’s a GREAT idea to know what it going into your body, like you said how much fuel you are feeding your body. Whether you are trying to lose or gain weight, counting calories provides very good and important info on which to base your food choices. I mean, I think it’s great that there are books and things out there that expose that your favorite restaurant dessert may well contain over 1500 cals! We DO need to know these things! So I think it’s a very useful and effective way of managing your weight.
On the other hand, I speak from experience when I talk about how easy it is to become obsessive about it. After having Katie, I counted calories to lose the baby weight. I wrote everything down and read labels like none other. This worked great through the week when I was very regimented in my eating, counting, and exercising, but on the weekends my splurges would turn into all out binges because I was so focused on getting low numbers calorie-wise, that I was starving! Of course the guilt and loss of control feelings always followed. I remember days when I would proudly say on an afternoon “I’ve only eaten 100 more calories than I burned today.” It got obsessive, quickly. Probably because I was seeing results! Interesting that the very thing that I was trying to accomplish (weight loss) was what was driving my obsessive calorie counting. I am 5’11″ and my goal weight was 145-150 lbs. which has been my healthy adult weight for as long as I can remember. However, I ended up blowing right past that goal and getting down to as low as 132. I LOOKED TERRIBLE. I stopped having my period, I was chilly all the time, my hair was shedding… It was not good. Thankfully, I and others in my family recognized it and I proceeded to “start over” with my healthy habits. I made my husband throw away our scale, because I would weigh myself on it all the time, and I also stopped keeping my food journal. It was just getting to the point, with me, that it was dangerous.
Since then I have successfully managed to put back on my weight since then and I maintain around 150-155 lbs. which is perfect for me. I still know the roundabout calories of many many things, and will occasionally tally things up in my head just to see where I am, but nothing obsessive like I used to be. I think knowing the calories of the foods you are eating is a great tool as long as it is done responsibly.
Love you, girl
I appreciate your personal view on calorie counting, and I agree that it is an excellent choice for some people. I’m on the other end of the spectrum however, because I believe that I have an obsessive, “perfectionist” personality type, which makes things like calorie counting into a game and a competition with myself.
At first, I loved it, and it was easy. But after awhile, calorie counting was an unhealthy way for me to keep structure in my life. I think a lot of people can relate to this, and a lot of people would have no idea what I’m talking about.
However, it sounds like you have a great mindset and know that calorie counting can be a healthy decision for you. Best of luck!
I’m like this too… I am such a perfectionist that I have to be careful not to get obsessive about how many calories I’ve eaten/burned. I just count for a day or two when I feel like I want to ‘check in’ or ‘get back on track,’ then stop, because I know it will take over my thoughts if I don’t! But, I know that lots of people can do it for a long time with no problems, and that’s great…it is all about knowing what works for you and what doesn’t!
Thank you so much for your post. I was starting to feel bad after reading some anti calorie counting blogs. I may not count calories because I am in weight watchers so I track points. But those points track calories, fiber and fat. I decided what I have to do is what is right for me. I don’t weigh or measure everything. In fact I only weigh/measure the foods that give me issues. Carbs, meat, cheese (and other high calorie dairy) and sweets are what I track. Veggies and fruit are not tracked. I lead a very hectic life right now. I work a full time job and I am going to graduate school. So far this has been working for me. It holds me accountable for what I put in my mouth but gives me freedom to eat things without tracking and worrying. For me this is all about balance.
Thank you for posting this! I’ve seen so many posts in the past few days bashing calorie counting, it’s nice to see one in defense of it
I think, like you, calorie counting can be a very valuable tool – when you don’t obsess over it. I’ve started counting Points (weight watchers) again, which is similar to counting calories, and it’s honestly neither hard or restrictive, when you’re eating real, whole foods and not just ‘low-point’ foods. For me, it helps to keep my portion sizes on track.
Just from my observation, it seems like people who don’t like calorie counting have had a bad experience in the past – they used to obsess over it. That, or they have very little weight to lose, and simply paying more attention to what they are eating will drop a few pounds.
For those with more to lose, calorie counting can be very helpful!
Food IS fuel but I think a lot of us often forget that. I enjoy reading your thoughts on this topic. Great post!
Good for you taking conrtol of your health and doing what you need to do! I too think calorie counting gets a bad rap…to each their own.
Although a side note to your anecdote about the pizza: My mom is a recovering food addict (compulsive overeater/binger) and part of her recovery is to weigh an measure EVERYTHING she eats, including food at restaurants. I wouldn’t judge someone without knowing their whole story. I’m sure mom has gotten funny looks a time or two, but her recovery and health are always most important.
i actually prefer the “exchange system” as it is a bit more generalized but is a lot more free! it also lets you have a range and is a lot more applicable to daily life so you’re not sitting there calcuating every meal and recipe and can also even look at restaurant foods and figure out what it would be in “exchanges” once you get the hang of it. i used to figure out a daily plan for myself ie (2gr 2pr 1fr 2fa at breakfast, etc) and go by that and if i knew i was having a special even i could just swap some stuff around, it works great!
I like calorie counting, and think there’s nothing wrong with it as long as it’s done in a healthy manner. As someone who’s lost 280 pounds by counting, I can attest that it works. I also know the bad side- the obsessiveness that it can lead to. I no longer count as I’m maintaining, but I do like to count to check how I’m doing periodically. Good luck with reaching your goal!
[...] This post was mentioned on Twitter by Allison and Lindsey , Lindsey . Lindsey said: Calorie Counting: http://bit.ly/8cqjo1 what are your thoughts? [...]
This is a very healthy approach and thank you for the pro counting view! I have 5-10 pounds I’d like to lose and know if I want to seriously lose those pounds in a healthy way, calorie counting is going to be the way to go for me.
[...] Calorie Counting [...]
So sad about that lady at the restaurant
Great discussion though, I agree that it’s a BIG thing in blogland- and it really just comes down to personal preference and lifestyle…but i agree that no one should judge others or rudely advocate one method over another. It’s ironic that a simple act like calorie counting can save one person’s life but be deadly for someone else…
Great post linds!
Alrighty enough depth for tonight