Calorie Tracking: Good or Bad?

Is calorie tracking good practice? Or outdated advice? 

The concept of calorie tracking these days can trigger all sorts of feelings and responses. Previously hailed as the holy grail when it came to weight loss, more recently, and with the rise of anti-diet culture, the idea of calorie counting has been somewhat vilified. 

Scientific data still suggests that the process of calories in vs. calories out, and creating a ‘calorie deficit’ (whereby you are consuming less energy – calories – than you are expending) is the most reliable way of adjusting body weight. 

However, this doesn’t mean that calorie tracking is right for everyone, or in every circumstance. 

We are all unique beings, with different needs, priorities, lifestyles, and experiences – and what we each need, therefore, will differ in accordance. 

When is calorie tracking worthwhile?

At Elevate, we see calorie tracking as one tool that can be used as an initial weight-loss aid. It is not something that we promote our members use long-term, but it can help with making the initial adjustment to eating habits and quantities. Regardless of anything else, evidence suggests that when we are paying closer attention to what we are consuming (which calorie tracking moves us to do), this awareness impacts how much, how often, and what, we eat. 

As our Behaviour Coach Ali is always telling us – we can only change what we are aware of. 

It makes sense, then, that if we are wanting to change our diet, and/or our body composition, some form of tracking is useful. 

Calorie tracking is also a way of discovering the – sometimes surprising – amount of kcals in the foods you eat. It can also be a useful way of understanding more about portion sizes. Even foods we consider to be nutritious, such as nuts and avocado, can have high calorific counts, and tracking can help us become more aware of how a portion of such foods is contributing to our daily consumption. 

In essence, calorie tracking can be a good starting point – a way to learn and understand how and what you eat. For some people in particular, tracking this way gives them a way to think methodically and plan for the week ahead. It can also provide both a focus and a goal. Tracking daily can help us become consistent, which, in turn, contributes to forming new habits and behaviours.  

When is calorie tracking not a good option?

As mentioned above, different methods will work for some, but not for others – and this is completely normal, there is not one ‘right’ way to approach weight loss. 

For people who have a history of disordered eating and/or food addition, calorie tracking is not recommended.  Disordered eating is a multi-dimensional, integrated mind and body, whole life experience that can impact behaviours and mindset. Often (but not always) this can present as a chronic restriction-based mindset, and an obsession with control. 

Hence, calorie tracking can be a trigger for this behaviour. 

With clients who do struggle with this, we recommend focusing on mindful eating, and keeping track of meals in alternative ways, such as keeping a food journal or taking photographs of what you eat. 

Indeed, both of these methods (taking photographs, and food journaling) can work as good alternatives to calorie tracking. 

Let’s face it, calorie tracking can be difficult, time consuming and sometimes difficult to maintain over a sustained period of time. 

Another draw back of calorie tracking is that it can, particularly in unsupported environments, promote unhealthy eating. Not all calories are created equally, and coming in within a calorie allowance but filling those calories entirely from cake, chocolate and other sugary snacks is not a move we are aiming to promote (nor is it good for your overall health). 

The quality of the nutrients in your calories matters more for achieving your goals than simply counting them.

So, what do we know?

Well, like most things, calorie tracking in and of itself is neither good, nor bad. For some people, it will be a useful tool, and for others it can be detrimental to their progress. Whether, and how, you choose to use it is a personal choice, and one, hopefully, based on your history and self-awareness. 

As ever when it comes to weight loss, we always recommend proceeding with a trained professional for the support, monitoring and fresh perspective it can offer. 

Here at Elevate, we offer both 1:1 Nutrition Coaching, in which both Tiff and Ali are certified (enquire here), and a group program with staggered intake throughout the year (more info here).