Everyone wants to stay in shape. If you ask any random person on the street if they would prefer to be thin, fat, or fit, you can probably guess their answer.

With health becoming a priority, people are more careful about what they eat, how they eat and how much they eat.

We all know someone who has downloaded an app to track their daily calorie intake, meticulously logging each meal and snack. This sounds like a step towards a healthy lifestyle.

But what if this seemingly harmless habit is actually doing more harm than good? Without proper guidance, focusing on calorie counting can lead to serious physical and mental health problems.

What is calorie counting?

“Calorie counting is a dietary method that helps individuals track their daily calorie intake to achieve specific health or fitness goals, such as weight loss,” explains Deepali Sharma, clinical nutritionist at CK Birla Hospital, Delhi. to gain weight, or maintain health. weight.”

“By recording calories consumed from all foods and beverages throughout the day, individuals can assess their intake relative to their daily energy expenditure. This approach allows informed adjustments in eating habits, supporting the achievement of desired health outcomes,” she adds.

don’t take it in your hands

Although counting calories can be an effective way to keep track of your weight, it is also difficult. Experts always recommend doing it under professional supervision because without guidance, it can lead to health issues.

Every body is unique, its nutritional needs are different, so a “one-size-fits-all” diet plan may not work for everyone. These days, it’s easy to be influenced by videos of social media influencers promoting quick weight gain or weight loss solutions.

But real, lasting results aren’t achieved through shortcuts. This is where expert advice comes in handy.

Mumbai-based Ayurveda and nutrition consultant Dr Prachi Mhaskar tells us about the dangers of counting calories without monitoring. According to him, this could result in:

• Focusing only on calorie count leads to inadequate nutrient intake
• Incorrect calorie goals that don’t match your body’s needs
• Developing unhealthy relationships with food
• Mental stress and anxiety about food
• Physical health problems due to under or overeating
• Focusing only on counting calories leads to a lack of essential nutrients

Dr. Shweta Jaiswal, Senior Dietitian, ShardaCare – Health City, Uttar Pradesh, further explains that the metabolic rate at which the body burns calories varies from person to person, making expert intervention necessary.

Every person’s metabolic rate – the rate at which their body burns calories – is different, and this affects how many calories they actually need.

Body composition also matters; Muscle burns more calories than fat, so a person with more muscle may need more calorie intake even when resting.

Additionally, a person’s activity level significantly affects calorie requirements, as physically active people require more energy. Without guidance from a dietitian, calorie intake can become too low, leading to malnutrition, fatigue and weak immunity, says Dr. Jaiswal.

Additionally, long-term, uncontrolled calorie counting can harm your body, leading to problems like metabolic slowdown, hormonal imbalance, osteoporosis, and decreased immune function.

Why do you need an expert?

Supervision by a dietitian, nutritionist, or healthcare provider can significantly increase the safety and effectiveness of calorie counting.

• Experts assess a person’s metabolic rate and calculate calorie requirements based on their basal metabolic rate (BMR) and daily energy expenditure to ensure accurate and personalized recommendations. This helps them meet the individual needs of a person.
• “Additionally, a dietitian considers factors such as muscle mass and body fat percentage, creating tailored diet plans that align with each individual’s unique physical characteristics and goals. For individuals with high physical activity levels, an expert can adjust calorie intake to match energy expenditure, thereby preventing issues related to undernutrition or overnutrition,” explains Deepali Sharma.
• Dietitians also educate individuals about balanced eating, helping them live a sustainable lifestyle and have a healthy relationship with food. They monitor any health risks such as nutritional deficiencies or imbalances, ensuring a comprehensive approach to wellness.
• Experts warn that uncontrolled calorie counting can lead to serious consequences, including the development of eating disorders.

“Orthorexia (an obsessive focus on healthy eating), anorexia (restrictive eating), and bulimia (binge-purge cycle) can all arise from excessive focus on calorie counting. “These disorders often lead to distorted relationships with food and body image, causing significant physical and emotional harm,” says Rinki Kumari.

Calorie counting can also affect your mental health

While we have discussed how improper calorie counting can weaken you physically, it can also serious mental health consequencesWhen you track calories without proper guidance, you may struggle to achieve your desired body goals, which can lead to self-doubt and, sometimes, feeling “depressed.”

“Counting calories without guidance can have negative effects on mental health Anxiety, stress, and obsessive behavior around foodConstantly worrying about every calorie consumed can lead to frustration and guiltis damaging one’s relationship with food,” says Dr. Jaiswal.

This determination may contribute to depressive symptoms And reduce overall life satisfactionBecause food can become a source of stress rather than nourishment and enjoyment. The added mental burden makes it challenging to develop a positive, sustainable attitude toward eating, which highlights the importance of a supervised, balanced plan.

What to do

Needless to say, when you start something like counting calories you need supervision. This may seem like a straightforward way to control your weight, but it’s not always as easy as it seems. Once you understand this, you can start trusting your instincts, but it is still important to consult experts from time to time, especially if you notice any irregularities.