EP68: How to transition from macros to intuitive eating

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.
How to transition from macros to intuitive eating

This episode is all about how to transition from macros to intuitive eating. 

Walking away from tracking macros can be a scary endeavor, especially if you’ve tracked for a while. For some women, macro tracking becomes second nature, which is great because they’ve become so comfortable with the tool. But, at the end of the day, the ultimate goal of macros is NOT for you to track them forever. I mean, do you want to be someone’s Grandma and STILL track macros?!

Macro tracking is meant to be a tool to bring awareness and knowledge to eating in a way to works best for your body. However, it’s not meant to be a permanent lifestyle. It’s especially a red flag if you start to notice anxiety or perfectionist tendencies around tracking. Sometimes it’s a good thing for your mental and physical help to take a break and shift to a more intuitive eating approach. 

Now don’t get me wrong, after months (or years) of tracking macros, it can be a little scary to let go of the numbers and find how to transition from macros to intuitive eating. It might even sound daunting to stop tracking and move more towards intuitive eating. If so, this episode is a great listen for you!

I’ve shared a number of tips, tricks, and mindset shifts to help you make the transition. This change might push you outside of your comfort zone and that’s OK. These 5 tips should help make the transition feel easier while also allowing you to embrace the benefits of a more intuitive approach to eating. While knowing that macro tracking is always a tool you have available to you.

Remember, periodizing your nutrition is an important key to finding a sustainable way of eating. That means having multiple tools in your toolbox to break out in various seasons of living. Ready to learn more?

How to transition from macros to intuitive eating


How to ACTUALLY transition from macros to intuitive eating

  1. Take planned days off from tracking: It’s important to realize that you don’t have to micromanage your metabolism by counting every morsel of food is an important first step. Our bodies don’t require an exact math equation to function. In fact, our bodies function best (mentally, physically, and emotionally) with more flexibility and intuition. Practice taking a few days off to start each week to baby step your way off of constant tracking.
  2. ONLY track protein and fiber: Track your daily protein and/or fiber intake and let carbs and fat fall where they may. 
  3. Focus on whole foods + portion size: In the hierarchy of importance, whole foods (not processed foods) and portion size are most important in your overall health. 
  4. Utilize journaling, Biofeedback Tracker, and Diet Check Record: Instead of focusing on all the numbers, take time to get in touch with hunger and fullness cues. Practice skills like eating to 80% fullness and rating your hunger on a scale of 1-10 before eating. This allows you to get in tune with normal fluctuations in what your body needs.
  5. If-Then planning: this is a tool that minimizes decision-making and helps you work through any obstacles that come between you and your goals. The equation for if-then planning looks like ‘If X happens, then I’ll do Y’. It’s a great way to think through common obstacles and decide what choice is best for your current goals.


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