“Should I ‘Eat Back’ My Exercise Calories?”

My students in Flexible Eating 101 ask me this question all the time. "If I exercise on a Tuesday and burned 500 calories, should I be eating an extra 500 calories that day?" The quick answer: No. Let me explain why. If you are tracking exercise in a calorie tracking app such as MyFitnessPal, the… Continue reading “Should I ‘Eat Back’ My Exercise Calories?”

Advantages Of Calorie & Macro Tracking

I've been a Registered Dietitian for several years and see people try different diets & eating regimens to lose weight. But flexible eating has always been the one methodology of losing weight that I strongly support. Today, I want to breakdown exactly why. Calorie & macro tracking IS flexible eating. Once you know your personalized… Continue reading Advantages Of Calorie & Macro Tracking

1200 Calories Is Not Enough

Today's topic is one that I'm super passionate about. Why even talk about this? Because it's a HUGE problem. And I don't think people are understanding the harm they are causing long-term to their bodies by not consuming enough calories for weight loss. 90% of the women I speak to each week are consuming 1200… Continue reading 1200 Calories Is Not Enough

Are Calories On Food Labels Accurate?

According to the FDA, food labels are allowed to have a 20% margin of error when reporting calories. That means a yogurt that is 100 calories can actually be anywhere between 80-120 calories. So what's the point of tracking calories then?! Regardless of the 20% margin of error, we know calorie tracking works really well… Continue reading Are Calories On Food Labels Accurate?

Being Strategic With Volume Eating During A Calorie Deficit

We talked about volume eating in the past. Today, let's talk about being strategic with volume eating because having a strategy to consume volume-friendly foods while losing weight can help promote fullness AND allow you to have room for fun/calorie-dense foods. Two strategies that can make a huge difference while losing weight: Include volume-friendly foods… Continue reading Being Strategic With Volume Eating During A Calorie Deficit

You’re Hungry But Do Not Have Calories Left Over For The Day

It's 9 pm, you've had dinner, met all your calories for the day but find yourself feeling hungry. Following your daily calorie goal is essential to help you remain in a calorie deficit so you're able to net a drop in weight. So what do you do in this situation? Do you go to bed… Continue reading You’re Hungry But Do Not Have Calories Left Over For The Day

Constant Snack Cravings While Losing Weight?

Anytime those salty or sweet cravings strike, it's hard to feel in control of portions, especially during the late evenings. When you are in a calorie deficit, you will likely want to have at the very least, 1-2 snacks in addition to your meals throughout the day. However, if you feel like you are not… Continue reading Constant Snack Cravings While Losing Weight?

How Long You Should Track Calories & Macros

Sustainable weight loss as a flexible eater is no walk in the park. Especially if you are new to calorie & macro tracking or have been through multiple years of restrictive dieting. It’s a lot to learn and get down. The foundation of flexible eating is calorie & macro tracking. Eating based on YOUR personalized… Continue reading How Long You Should Track Calories & Macros