4 Tips to Transition to Intuitive Eating from Tracking Macros \\ How to EAT INTUITIVELY
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- čas přidán 9. 07. 2024
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After spending about 1.5 years on a fat loss journey then a reverse diet, I am transitioning to intuitive eating while I focus on some other fitness goals such as mobility and performance. Since my goals do not require tracking macros to make them more efficient, I have decided to stop tracking and just eat intuitively, focusing on nutrient density in my diet. But after counting macros for a while, I noticed some habits that I had implemented to prioritize accuracy and consistency were getting in the way of me truly listening to my body so I've been implementing these tips to break those habits and make sure I can eat completely intuitively.
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Yay!! Love starting my mornin with MissFitAndNerdy! This is EXACTLY what I plan to do when I am finished with weight loss... still have a long way to go but I LOVE THIS!!
aww haha thank you!! You've got this, girl!!
Watching your videos helped me to realise that I'm not married to tracking calories or intuitive eating. You can have a balance of both. I need to track just to budge progress but with IE I have no problem maintaining weight and body composition.
Imo being able to feel balanced in both is the goal! Once you have a good enough relationship with food, you can just use them both as tools and not feel scared or restricted with either 🙌🏻 It's an amazing place to be!
this is def good info to break out of tracking for ED behaviors too.
It's crazy how well my eating has been going bc I let go of numbers attached to food.
i only track protein and no calories anymore and i have made so much progress in the gym
That’s amazing! So happy for or you!
Your meals always look SO incredible 😍 so excited to see all the new creative meals you will be eating. Love your videos so much!
Thank you so much!! I had so much fun cooking on this day haha
This is great! I haven’t been tracking in almost two months and it’s wonderful. I haven’t exercised nearly as much, haven’t been tracking, and love how I look. Now that I feel better (I was sick some of that time) it’s hard not to jump back into my over exercising routine. Makes me feel better to hear that you’re pulling back a little too. 😆😆I love the way you rationalize and think through your cravings!
Sounds like you'd benefit from sticking to this for a bit longer to really reinforce this new mindset :) You can always go back to tracking and increase intensity but getting caught up in that mindset is usually more detrimental than beneficial so taking breaks is important!
Thank you for the reinforcement! I sure wish these messages were around when I was a teenager. I remember saying ‘yeah right’
In response to your video about exercising in accordance to your cycle. Now I cant wait to try that!
@@jeanshelbybooks4154 Definitely read In The Flo!!! It will do an even better job convincing you haha
@@MissFitAndNerdy I’ll check it out, thanks!
This video was really helpful!
Thanks so much! Glad you liked it! 🥰
I didn't hate tracking macros, but it was certainly annoying and time consuming. Way freer for me now just to track my weight and do some OMAD days if I hit a certain weight threshold until I get down to my desired maintenance again. I get to eat what I want most of the time without my weight getting out of control.
I've learned a lot from your videos in the past. Thanks again!
can you do a video about fitness trackers? Whats accurate, whats not, how to use them in a way that can be helpful in your journey, etc
For fun drinks - have you seen any of the mocktail recipes trending on tik tok? The theme is basically frozen fruit, juice, and flavored soda water. It’s so fun and refreshing!
I don’t TikTok haha but those sound so good!!
Hi Marisa, I’m on a journey to naturally heal my hormones through diet changes and would love any inspiration or tips you may have. I feel like I may have to cut out refined sugars for a while just to see if it will help to calm the terrible inflammation I have, what are your thoughts on this approach?
Thanks for reminding me I need to buy sprouts today too! 👍I can't do crunch bread, I want to but it hurts my gums so I avoid. But otherwise yummy 😋
My gums used to be that sensitive too so I know the struggle 😭
Excited for your new workouts! Have you tried CrossFit? I feel like you’d love it- weightlifting + gymnastics + a smidge of cardio.
Noooo haha I’d love to learn oly lifts but I don’t think I’d enjoy the CrossFit atmosphere. I don’t wanna feel like I’m competing with other people I’m trying to do my work out. But that’s just a personal preference!
Love your videos and recommendations - I was wondering Organifi is a little out of my budget so is there any other “cheaper” green powders that you could recommend?😘🥰 Thanks girl!! (Ps I add it to smoothies so it doesn’t have to taste good necessarily LOL)
Athletic Greens is my other recommendation but it's more expensive haha. I don't know of any other brands that are as good of quality but cheaper, sorry! That doesn't mean they don't exist though so you might be able to find something somewhere!
Awesome video! I do have a question. For a good few months I was doing really well, eating good, training 3 times a week and my cycle for the first time ever was regular! However, after those three-ish months things went downhill and now I feel like everything is wrong. I have no energy, my sugar cravings are stupid high, my cycle is on it if whack and I just don't feel good. It all started when I got a PT and the intensity went up tonnes and then when i stopped I just haven't been the same. No drive for the gym at all and my appetite is completely out of balance and my energy hasn't returned. I feel crap and I have no idea why. Plus because my appetite is off I over and under eat a lot and my weight feels very unstable. I have considered tracking for a while but I have a long history with disordered eating. Do you think this could be a hormonal issue? X
Definitely sounds hormonal but not necessarily just sex hormones. Your thyroid and adrenals may also have been affected but obviously it’s impossible for me to know what actually happened in your body. Without knowing more, my general advice would be to stay at very low intensity exercise and make sure you’re fully nourishing your body, even if that means gaining a little bit of weight for now
@@MissFitAndNerdy thank you! This is honestly so helpful ❤️
Hope you are having an great and awesome day ❤
It must be really nice to be able to swap between the two and not have any issues with food. I find your videos really interesting sometimes because I’m so far from your attitude towards food. I’ll have an eating disorder for the rest of my life and I’ll always have to take extra care if I ever track and also if I intuitive eat I’m constantly scared of binging. I watch these just to imagine how nice it must be
You should do live streams talking to people about their before and after journeys 😀
This sounds like a cool podcast idea!
I love this video. I track because I’m on a bustle building phase, but also because I am a chronic under-eater and it holds me accountable. What are your thoughts on that? I have tried not tracking, and felt horribly!
I'm super pro-tracking, especially when you have aesthetic goals like building muscle! As long as you have a healthy relationship with it, there's absolutely nothing wrong with it
I love tracking too! I’m type 1 diabetic so it helps me calculate insulin doses properly knowing the macros in each meal, I’ll probably be tracking forever at least most of the time, feel out of control otherwise.
Glad to hear. I always feel like I am “wrong” because I am tracking. I genuinely enjoy it and don’t find it triggering. Sometimes my macros are all over the place and that’s totally ok. I like to know that my body is fueled. I feel my best holding myself accountable.
Hi, Marisa!
I have a question not related to this particular video. I try to get most of my protein from food, but sometimes I supplement with whey protein. The problem is that whey protein makes me constipated (TMI, lol). And I've tried so many things to avoid this issue! 1. I drink a lot of water in general. 2. I try to eat foods with fibre when I take whey protein (the same happens with protein oatmeal or protein bars, by the way). 3. I'm not lactose intolerant since I often consume dairy products and never have issues. What am I missing? Do you have any tips?
First, is make sure that it’s not one of the other ingredients and the protein that you’re reacting to. Often times whey protein or products that include protein also use a lot of additives, fillers, and artificial sweeteners.
Second, you might just not tolerate whey well and that’s okay. If that’s the case, I would switch to a plant-based protein (I recommend Organifi and four sigmatic). But you can order a 100% whey protein and throw it in a smoothie or something and see if you still get symptoms
I am not in a place financially right now to purchase your course so I want to make sure you know you already have people interested for the future if you choose to run it again. If I weren't unemployed at the mo I probably would have purchased as soon as it was available lol
I totally understand that and appreciate that! Well I don’t know exactly if or when I will be releasing the course again, I will start a waitlist for next time after registration closes for this round! Feel free to email us at hello@holisticfitnesslabs.com if you want to be added to the waitlist!
Your kitty is so 🥰 😊 cute. 😢 Finally decided to get on the scale because I know I gained weight but it was more than I expected (about 8 pounds 😭). I will need to eat healthier and exercise…
Remember, weight gain isn't inherently a bad thing. But making an effort to eat healthier and exercise regularly certainly isn't a bad thing either
What is the best green juice supplement?
Organifi 🙌🏻 the one I was drinking in this video haha. It’s linked in the description!
Can you still lose weight and gain/maintain muscle with intuitive eating. Honestly I’m over tracking. I just don’t want to worry about it anymore. I’ve done low carb/keto and lost 70lbs. I have PCOS and still need about 30-40 more pounds down. But I also just want to be better about listening to my body. I workout 5x a week.
This is an interesting take, I always thought that tracking then leads to intuitive eating because you have all the info and data that you can estimate with, so would still measure etc and just not add it all up.
We all are born eating intuitively-you don’t need tracking to get there :) If you’re tracking and measuring, you’re not being intuitive. Intuitive eating should be preppy about listening to your body
@@MissFitAndNerdy fair enough. Tracking for me is a tool to then be able to estimate more accurately on days I'm not tracking. Thats my version of intuitive eating because I have to be more mindful. I just thought the info you get from previously tracking was then something you can take forward into intuitive/mindful eating.
Hearing about the reverse dieting course, write and publish a book about it and I will buy
Sorry, I plan on keeping it as a course for the foreseeable future. After working with so many clients through reverse diets, I wanted to create this course to be the BEST thing I could provide to truly help as many people as possible through successful reverse diets. There are already books out there on reverse dieting if you'd prefer that! :)
I eat pretty intuitive in off season
Im the opposite, I gotta force feed myself in the off season my body likes the deficit.
I think that's a great strategy! Track when tracking is helpful and then eat intuitively when macros are less important for your goals 🙌🏻
How do you go about making sure you’re getting enough protein to maintain/build muscle?? That’s always the hardest part about intuitive eating for me, not knowing if I’m eating around 130g/protein each day
Personally, if I have an aesthetic goal like building muscle, I’ll track macros because it’s a lot more efficient
@@MissFitAndNerdy Good to know! Maybe I’ll keep tracking just protein then. Thanks!
OMG JUST FCKN EAT IT
Eat what? I ate everything in this video lol
1st thanks
🙌🏻🙌🏻🙌🏻
Doesn't tracking macros get tiresome, Aunt Marisa?♥️♥️♥️♥️ Why don't you just EAT Aunt Marisa?♥️♥️♥️♥️
Tracking can take a lot of anxiety and guesswork out so some people find it easier to track macros, especially for certain medical conditions.
What I don't understand with " Intuitive eating " is that if now I eat " 1800" calories...and with Intuitive eating...I would eat " 2500 " ...this means gaining weight 🤔🤔😅😅
I eat healthy choosing healthy foods is very easy for me but sometimes I get so overwhelmed when I hear about anti-nutrients phytates and oxalates they get brought up a lot on my osteoporosis support Facebook group a lot of times when I feel like I'm on the right track then I get overwhelmed thinking about anti-nutrients it's really driving me crazy!! Nowadays healthy foods are being called toxic and poisonous, just last night when I was on the Facebook group that administrator posted that oatmeal is bad for bone health!!!! Oatmeal isn't the only plant food I've been seeing lots of plant foods that are considered very healthy now being considered anti nutrients and bad for bone health
But how much is anti-nutrients phytase and oxalates really something that we should worry about?? I don't think people are getting osteoporosis from eating grains beans seeds spinach and other healthy plant foods what is the truth what is the science behind anti-nutrients? I want for us to just eat our healthy foods and not have to worry that our body is not going to absorb the nutrients 😦
It’s all fear mongering. Bio individuality absolutely has to be taken into account with things like this too. Some people will be a lot more sensitive to some of these things and other people. A lot of people have been demonizing kale lately for example, but if your body can’t tolerate kale, you likely have a deeper underlying issue that you need to fix rather than just thinking kale is horrible for everyone. Another example is that some people with autoimmunity react to nightshades but this doesn’t mean that she’s a bad kid literally everyone, just the people that react to them.
Imo as long as you’re eating a balanced diet based around: process foods, you’re doing really well. Beyond that, it comes down to bio individuality and figuring out what works best for your body
@@MissFitAndNerdy ❤️😀❤️ thank you for answering my question this gives me a little piece of mind because it's something that I've been obsessing about lately I want my body to absorb every single nutrient from food I eat and all the fear mongering about plant foods puts a lot of stress, I eat animal foods like fish eggs I recently reintroduced dairy back into my diet so that I can have another option for bone health but I really enjoy eating beans grains nuts and seeds and veggies they're so delicious and I believe they're nutritious
, I personally don't think I have a problem with any plant foods, some plant foods are a little more difficult to digest but I cook them and process them, I soak beans before I cook them same with nuts and seeds ,, I feel healthy despite having osteoporosis and I know it's because I started increasing my calorie intake back when I was diagnosed so I have to wonder if all these plant foods were really as bad as the fear-mongering says they are I would think that I would feel yucky and horrible if that was the case right? And from the research I've done a lot of plant foods are good for bone health which is exactly what I need ☺️🙏🏻
Let's show Marisa how much we love and appreciate her so please continue subscribing to her CZcams channel 🥰 and take some notes
$100 for organifi... too steep babe.
Idk where you're looking at it but it's not $100 haha