In a world obsessed with health, have you ever felt anxious about counting calories? While it is a popular method for managing weight and promoting healthy eating, the psychological downsides of calorie counting can create stress, anxiety, and an unhealthy relationship with food. In this article, we’ll uncover the paradoxical effects of this weight loss strategy on our mental wellbeing.
But before we dive into the dark side of calorie counting, let’s learn more about how it positively influences our lives in the first place.
The Informative Role of Calorie Counting
Calories represent the amount of energy our bodies receive from the food and drinks we consume, and how much of it we expend during physical activity. When we consume fewer calories than we burn, it typically results in weight loss; conversely, consuming more calories than we expend can lead to weight gain.
When we monitor our calorie intake, it causes us to be more conscious of portion sizes and food nutrition, and helps prevent overeating. It prompts us to make more informed decisions about our diet, encouraging mindful eating habits that allow us to achieve a healthier weight. The benefits of losing excess weight are significant, with research showing its efficacy in lowering the risk of serious illnesses.
However, constantly watching and restricting what we eat can also spark off obsessive thoughts about food, arousing adverse sentiments related to eating.
How Calorie Counting Can Weigh on You
Have you ever experienced regret or shame after a meal?
This feeling is known as food guilt. We may feel it after eating “too much”, or indulging in foods we consider “bad”.
Many of us experience food guilt every now and then, especially since we’re aware of the consequences of overconsumption, so this can be a very normal feeling to have.
The problem lies when we consistently feel guilty after eating.
When we experience food guilt regularly, it can trigger undesirable eating behaviours such as orthorexia and binge eating.
Orthorexia
Orthorexia is an eating disorder characterised by an extreme fixation with eating healthily, to the point where it becomes detrimental to one’s general wellbeing. Although not formally recognised in the Diagnostic and Statistical Manual DSM-5 TR, orthorexia is an increasingly concerning disorder.
Ms Eunice Seah, a Clinical Psychologist at InPsyche Journeys Psychological Growth & Discovery, shares more on the costs of obsessing over healthy eating with CNA.
“[A] person who meticulously counts every calorie and plans meals strictly around these calculations might miss out on essential nutrients or forgo social interactions if their peers have different views on calorie counting.”
Focusing excessively on the “right” diet can result in greater anxiety, and also lowers self-esteem as the individual attaches their self-worth to their ability to strictly follow habits that they consider healthy. This can cause them to display orthorexia symptoms such as enacting strict food rules and social isolation.
In addition, such restrictive eating can unintentionally lead to malnutrition, impacting negatively on the individual’s physical health.
Read also: Commentary: Disordered Eating – The Dark Side Of Fitness (Part 2)
Binge Eating
Restricting calorie intake excessively can lead to ignoring our body’s hunger cues, resulting in feelings of deprivation and imbalance.
“Over time, this restraint can falter, or the body may adapt its hunger signals to seek other ways to fulfil cravings, leading to more frequent snacking or binge-eating episodes,” elaborates Ms Lysia Tan, a Clinical Psychologist from Mind What Matters.
“This creates an unhealthy eating pattern, making each mealtime stressful as individuals struggle with guilt and satisfaction.”
Furthermore, studies have highlighted guilt and shame as possible precursors to binge eating, as it also acts as a coping mechanism. However, while it can provide temporary relief from such emotions, binge eating perpetuates a cycle of negativity and unhealthy eating habits. This can lead to feelings of loss of control, further reinforcing the guilt and driving the binge eating cycle.
A negative mindset surrounding food can hinder our ability to enjoy meals and participate in social gatherings, significantly reducing our quality of life.
Therefore, it is important for us to recognise if the way we perceive how we eat is causing us psychological distress, and seek help if needed.
Embracing a Holistic Approach
A healthy relationship with food involves flexibility and self-compassion, rather than rigid rules and guilt-motivated behaviours. This means it’s crucial to strike a balance between calorie counting and our state of mind.
Moreover, we need to remember that there are other elements that determine our physical condition besides weight and calories; factors like exercise and general lifestyle choices contribute just as much towards shaping our overall wellbeing.
“Health is the main determinant of your health,” declares Dr Shanker Pasupathy, a Gastrointestinal and Vascular Surgeon. “Weight is not so important.”
So nourish your body with wholesome foods, but don’t be afraid to indulge in treats every once in a while. By nourishing both our bodies and minds, we can create a sustainable and fulfilling approach to health.
