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Posted by u/macrocounter98·

Registered dietitian + ED specialist AMA?

TL;DR: Looking for advice from RDs with ED recovery experience on balancing macros and mental health.

I'm a 24M who has been lifting for 2 years and following IIFYM. I'm rly focused on hitting my macros but I'm starting to realize that I need more help in understanding how to approach nutrition from a mental health perspective, especially regarding eating disorders. I'm wondering what insights or advice a registered dietitian with experience in clinical recovery can share about balancing macros while promoting a healthy mindset around food. Any protocols or strategies that could help? Would love to hear your thoughts.

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u/macrocounter98·

Tracking macros is super useful, but it's easy to fall into a trap of being too obsessed with numbers. I used to feel guilty if I went over my targets. Balancing nutrition with mental health is key, so don't forget to include foods you enjoy.

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u/gymratbutchill·

For me, it was a game-changer when I learned to view food as fuel rather than just numbers. My mindset shifted once I started prepping meals I actually liked, instead of just focusing on macros. Give it a try and see how you feel.

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u/gymratbutchill·

Ngl, I tried intuitive eating and it was kinda wild. At first, I felt lost without my usual tracking. But after a bit, I learned to appreciate food without stressing over every bite. It's a refreshing change.

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u/saltyngl·

Yeah, but what if you just don't trust your hunger signals? Like, I thought I was hungry, but it turned out I just wanted to snack out of boredom. How do you navigate that?

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u/squat_to_pizza·

Honestly, sometimes you just gotta treat yourself. If pizza or donuts fit your macros, go for it! A healthy mindset includes enjoying the foods you love without guilt. I call that balance.

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u/zone2_ninja·

Addressing nutrition from a mental health perspective requires a solid foundation of understanding energy balance. Consider reading studies on the relationship between dietary patterns and mental health. One study showed that a balanced diet can reduce anxiety and depression levels. It's not just about hitting numbers.

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u/betaalanine_bro·

Don't overlook the benefits of supplements like omega-3s and probiotics, which can support mental health. Studies suggest that omega-3 fatty acids can help with mood regulation. Just don't rely on them to replace a balanced diet.

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u/zone2_ninja·

Also, you should explore intuitive eating. It's a practice that promotes listening to your body's hunger cues rather than strictly adhering to macros. Some studies indicate that intuitive eaters have a healthier relationship with food.

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u/sweaty_sarah·

I'm really eager to learn about this! I've only been lifting for a year, and I feel like I focus way too much on hitting numbers. How do I shift that mindset without feeling like I'm slacking?

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u/gymratbutchill·

You might want to try the '80/20 rule.' Basically, 80% of your food choices can be nutritious, and the other 20% can be whatever you want. It helps keep it chill while still feeling good about your diet.

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u/highprotein_paul·

Consider journaling about your meals and how they make you feel. It can provide insights into your relationship with food. You might discover that certain foods bring joy or comfort, while others could lead to anxiety.

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u/macrocounter98·

100% agree with the mindfulness idea. I started meditating a few months ago and it helped me be more present during meals. It really changed how I approach food. It's not just fuel, it's an experience.

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u/saltyngl·

Yeah but let's be real, tracking can lead to some seriously obsessive behaviors. I mean, I had a phase where I was weighing everything! I had to step back and remember food is for enjoyment too, not just performance

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u/endurancejunkie99·

Mental health in fitness is so important. Just like I train my legs, I also work on my mindset. Maybe look into mindfulness or meditation; they can help with food-related stress. Every mile you run counts, both mentally and physically.

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u/highprotein_paul·

If you're working on trusting your hunger, it may take time. Keep track of when you feel hungry vs bored and adjust as you go. Awareness is half the battle!

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u/depressedlifter·

That's a common struggle. Sometimes I snack out of habit too. Maybe try setting specific times for meals and snacks? It helps create a routine. But also, don't stress it if you go off-script sometimes.

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u/6footdadbod·

As a dad, I just tell my kids to eat their veggies and leave the pizza for cheat day. It's all about balance, right? Life's too short to skip the good stuff.

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u/highprotein_paul·

I think it's essential to have a diverse diet, focusing not just on macros but also on micronutrients. Try adding more whole foods to your meals, like leafy greens and colorful fruits. These can enhance your overall health and wellbeing.

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u/depressedlifter·

Tracking macros saved me from eating like a complete trash can, but it also messed with my head sometimes. I had to learn to ease off the strictness, especially when I started socializing again. Food should be fun, not a chore.

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u/squat_to_pizza·

As long as you're lifting, it's okay to indulge once in a while. I'm about that pizza life, honestly. Plus, the calories sometimes help with recovery, right?

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u/gymratbutchill·

Yeah, if pizza isn't your best friend, what are you even doing? 😅 But for real, food is part of life, not just fuel. Find your balance.

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