How to let go and liberate yourself from calorie obsession

As humans, we all strive to be the best version of ourselves. We set goals and constantly push ourselves to attain what we want.

Whether aspiring to be a successful startup founder, a proficient coder, an actor, a runway model, or even the next Kardashian, our goals are influenced by our exposure and experiences.

Consequently, there has been a rise in cases of body image issues today – leading to more severe eating disorders and mental health issues.

According to a research published on Frontiers in Psychology, “Statistically significant detrimental effects of exposure to images in the experimental group on women’s state mood as well as descriptive similar tendencies on men’s state mood were found.” 

This poses the question about what signs to look for when there is likely an unhealthy obsession with tracking calories, its side effects, as well as how to deal with the problem.

Common signs and symptoms

Dr Shwetal Gadhavi, senior consultant, preventive healthcare at HCG Hospitals, Ahmedabad, points out that people experiencing hyper-obsession with calorie intake often showcase behaviours such as constant tracking of food consumption, meticulously counting calories in all meals, snacks, and beverages, experiencing heightened anxiety or guilt surrounding food choices, and avoiding social situations that involve food altogether.

Nutritionist and author Lovneet Batra agrees, adding that many are seen practicing extreme food restrictions, compulsively exercising and counting calories that are burnt, and can get anxious around food choices in unfamiliar settings such as restaurants. 

Side effects of calorie obsession 

While tracking calories is generally considered beneficial, when it borders on obsession, it can completely consume a person’s mind, leading to unhealthy and often dangerous choices. In many cases, people who are too obsessed with keeping a track of their calories might not lose any weight at all.

Sanchi Tiwari, nutrionist at Lord’s Mark Biotech explains, “People who try under consuming calories become tired (an expenditure compensation) and hungry (an intake compensation), and one reason they often fail to lose weight (or have unimpressive results) may be that resultant hunger, particularly an increased desire for high-calorie foods, drives compensatory overconsumption.”

Additionally, Dr Gadhavi confirms that this obsession can result in increased levels of anxiety, guilt, and stress related to eating. There may also be feelings of disappointment when calorie targets are not achieved. “Over time, this preoccupation can contribute to the development of disordered eating patterns, such as orthorexia or binge eating disorder, further exacerbating psychological distress,” she says.

While tracking calories is generally considered beneficial, when it borders on obsession, it can completely consume a person’s mind (Source: Freepik)

Batra further adds that being overly fixated on calorie intake can result in several issues including “fatigue, nutrient deficiencies, hormonal imbalance, muscle loss leading to lower metabolism, low immunity, hair fall and low bone density”.   

Strategies to overcome fixation 

When it comes to any form of obsession, shifting the mind’s focus from it can greatly help solve the problem. Being mindful of the problem and taking your attention away from it can help relax the urge to fixate on it.

Dr Gadhavi recommends those facing this issue to practice mindful eating, “which involves paying attention to hunger and fullness cues, as well as the sensory experience of eating”.

She promises that it can promote a healthier relationship with food. Batra also suggests that individuals immerse themselves in the process by grocery shopping, prepping food, and creating hearty, well-balanced meals.

Tiwari advocates a high protein diet to help with weight loss without compromising on healthy eating along with following a low-fat diet for a safer way to lose weight.

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