Why I Don’t Use Calorie Counting for Weight Loss (and What I Recommend Instead)

I completely understand the appeal of calorie counting. After all, the maths seems simple: eat fewer calories than you burn, and the weight should drop off, right? Yet, if you’ve ever attempted it (like I have, more than once), you’ll know it’s never quite that straightforward—especially during perimenopause, when our bodies seem to play by an entirely new set of rules.

Recently, I've experienced something unsettling—I’ve put on weight, specifically around my hips and stomach area. My clothes feel tighter, and some of my favourite summer outfits aren’t fitting like they used to. Honestly, it's messing with my head, bringing back old insecurities and negative thoughts. Despite eating the same foods and maintaining the same exercise routine, the scales keep inching upward. Can you relate?

Here’s the science bit: this fat around our middle during perimenopause is 'oestrogenic'. Basically, these fat cells help produce oestrogen as our ovaries start to slow down their production. While this is entirely normal and actually beneficial for hormone balance, it can feel confusing and frustrating—especially for me, already on a high dose of oestrogen HRT. Still, knowing this intellectually doesn’t make it emotionally easier to handle.

Like many of you, my instinct was to jump back into calorie counting to regain control. This morning, armed with determination, I downloaded a calorie-counting app (again). Within a couple of hours, after meticulously logging my breakfast, I could already feel myself spiralling into obsession about the numbers. It was tedious, felt wildly inaccurate, and ultimately didn’t provide any insight into the nutritional value of my meals unless I forked out for a costly subscription. I deleted it by lunchtime. Life is too short to obsess over every bite. Have you had a similar experience?

Here’s why I choose to steer clear of calorie counting and how you can manage weight healthily without it:

1. Calorie Counting Isn’t Holistic

Calorie counting often misses the point. Yes, you can track every bite, but it won’t necessarily reflect how nutrient-rich or satisfying your meals are. Eating 300 calories of chocolate cake feels vastly different to your body than 300 calories of salmon, avocado, and quinoa salad. One nourishes, fills, and energises, while the other—though delicious—may lead to an energy crash and cravings later on.

Try this instead: Aim for balanced meals filled with protein, healthy fats, fibre, and colourful veggies. This naturally helps regulate hunger and fullness without obsessive tracking.

2. Listen to Your Hunger Cues

When you’re counting calories, you tend to eat according to numbers, not according to hunger. This can disconnect you from your body's natural signals, which are the most accurate guide to how much you truly need.

Try this instead: Before eating, pause to assess your hunger on a scale of 1-10. Eat when you're comfortably hungry, around a 3 or 4, and stop when you reach gentle satisfaction, around a 7.

3. Focus on Nutrient Density

Prioritising nutrient-dense foods naturally leads to eating fewer calories without feeling deprived. These foods are more filling and satisfying, meaning you’re less likely to snack later.

Try this instead: Incorporate foods like lean proteins (chicken, fish, tofu), healthy fats (avocado, nuts, seeds), whole grains (quinoa, brown rice), and plenty of vegetables at every meal.

4. Mindful Eating

Slowing down to savour and truly enjoy your meals means you’ll naturally eat less and digest better. Mindfulness reconnects you to your food and your body's needs.

Try this instead: Commit to distraction-free meals. Chew slowly, appreciate flavours, and notice when your body signals fullness.

5. Prioritise Hydration

Sometimes thirst masquerades as hunger. Staying hydrated not only improves energy levels but also prevents overeating.

Try this instead: Aim for at least 1.5–2 litres of water a day. Sip regularly to maintain hydration.

6. Consistency Over Perfection

It’s better to make consistently good choices than perfect ones that you can’t sustain. Small changes, practised consistently, yield significant long-term results.

Try this instead: Choose one simple habit to focus on, like adding extra veggies to each meal or swapping sugary snacks for protein-rich options.

Gentle Strategies for Monitoring Without Counting

Here are some practical, non-calorie counting ways to gently monitor your eating patterns and support weight management:

• Journaling: Write down how you feel before and after meals, noting hunger and fullness, rather than numbers.

• Plate Proportions: Use a simple plate method—half veggies, a quarter protein, an eighth complex carbs, and an eighth healthy fats—to effortlessly control portions.

• Regular Movement: Find enjoyable, regular movement like walking, yoga, or swimming. Consistency here can significantly impact your metabolism and mood.

Embrace Support and Solidarity

I deeply empathise with the frustrations you're feeling—I’m right there with you. The creeping weight around my middle has knocked my confidence a bit, stirring up some of those old insecurities I thought I'd left behind. But here's what I've realised: obsessing over calories isn't the solution. Instead, compassionately tuning into our bodies, respecting our hunger and fullness, and choosing nourishing foods is what truly makes a difference.

When negative thoughts emerge, reminding yourself of your body's incredible resilience and adaptability can help. Recognise that the changes happening now are a natural part of your body's way of protecting and balancing itself. It's doing exactly what it needs to do to support your health.

One of the biggest lessons I’ve learned is to embrace support. I created Jo Leccacorvi Nutrition precisely to offer solidarity and practical guidance without guilt or restriction. Remember, you're not alone. Feeling overwhelmed and confused about weight and nutrition during perimenopause is entirely normal, and seeking community and compassionate advice can make all the difference.

The Bottom Line

Calorie counting might seem tempting, but it usually leaves us feeling anxious, restrict/ed, and ultimately frustrated. Focusing instead on nutrient-rich foods, intuitive eating, mindfulness, and gentle self-care strategies will guide you to sustainable weight management and emotional peace.

Your body is wise—trust it, nourish it, and it will thank you. If you're ready to find your forever way of eating without calorie counting or dietary restrictions, let's chat! Book a free disco call today, and let’s start your journey to empowered, joyful nutrition together.