Ditch Macro Tracking: Build Food Confidence with RPE-Eating

“I feared losing my hard-earned physique if I quit tracking macros.”Following years of meticulous macro monitoring, Dr. Gabrielle Fundaro eventually confessed to herself that this approach had ceased to serve her effectively. Nevertheless, the prospect of abandoning it filled her with apprehension.D

“I feared losing my hard-earned physique if I quit tracking macros.”

Following years of meticulous macro monitoring, Dr. Gabrielle Fundaro eventually confessed to herself that this approach had ceased to serve her effectively. Nevertheless, the prospect of abandoning it filled her with apprehension.

Dr. Gabrielle Fundaro possesses impeccable credentials that should instill unwavering assurance in her dietary decisions. She holds a PhD in Human Nutrition, boasts over a decade of hands-on nutrition coaching, and has competed in six powerlifting events.

However, upon deep self-reflection, Dr. Fundaro acknowledged a profound lack of confidence surrounding food. For an extended period, she had depended on macro counting as her strategy to maintain dietary discipline.

This system proved successful... until it no longer did.

After prolonged macro tracking, Dr. Fundaro grew weary of the entire process. She was exhausted from constantly ensuring her macronutrients remained impeccably balanced. She had grown frustrated with the inability to simply select any dish from a menu and savor it fully, secure in the knowledge that her health and body composition would remain stable.

Still, the notion of discontinuing tracking instilled deep unease. Each attempt to stop prompted nagging concerns:

“What if I fail to consume sufficient protein and consequently forfeit my muscle mass?”

“What if I consume excessively and accumulate unwanted body fat?”

“What if I lack the knowledge to properly fuel my body without macro tracking? And what does that imply about my expertise in nutrition?”

The deeper Dr. Fundaro grappled with macro tracking, the stronger her desire grew for a viable alternative.

She sought a method that would uphold her nutritional objectives while simultaneously fostering freedom and tranquility in her relationship with food.

Calorie counting offered no solution. It imposed restrictions comparable to—or potentially exceeding—those of macro tracking.

Intuitive eating also appeared unsuitable. This approach hinges predominantly on an individual's capacity to attune to intrinsic hunger and satiety signals to direct food selections and portions. Having relied on external guides like macro goals for years, Dr. Fundaro lacked faith in her innate signals; she craved greater structure.

Concurrently, in her gym routine, Dr. Fundaro shifted to lifting weights guided by the Rate of Perceived Exertion (RPE) scale—a system that enables people to gauge the effort level in specific exercises or activities. This tool proves invaluable for training safely and efficiently aligned with personal capabilities and aims. (We'll delve deeper into this shortly.)

Employing the RPE scale during workouts, Dr. Fundaro observed enhancements in both her strength gains and recovery quality. The blend of framework and intuition clearly yielded positive results.

Suddenly, inspiration struck Dr. Fundaro akin to the legendary apple striking Sir Isaac Newton:

If RPE facilitates superior training, could a parallel system enhance eating habits?

This realization gave rise to the RPE-Eating Scale.

Dr. Fundaro has since implemented this innovative technique to assist herself and her clients in restoring assurance and self-reliance with food, elevating nutritional insight and proficiency, and liberating themselves from food logging.

(Indeed, Dr. Fundaro now confidently navigates her eating decisions—entirely without a macro app.)

This comprehensive guide reveals her journey, along with essential details:

• The fundamentals of the RPE-Eating scale
• Practical steps for implementing RPE-Eating
• Strategies for applying RPE-Eating toward weight loss or gain
• Determining if RPE-Eating suits you or your clients
• Key considerations for skeptics

Understanding RPE-Eating

Developed by Gunnar Borg during the 1960s, Rate of Perceived Exertion (RPE) serves as a measurement tool for an individual's subjective effort intensity during physical activity.

Although Borg's original RPE ranged from 6 to 20, contemporary versions often employ a 0 to 10 spectrum (the version Dr. Fundaro customized for her RPE-Eating scale).

In fitness contexts, the RPE scale appears as follows:

Rating

Perceived Exertion Level

0

No exertion, at rest

1

Very light

2-3

Light

4-5

Moderate, somewhat hard

6-7

High, vigorous

8-9

Very hard

10

Maximum effort, highest possible

Initially applied in physiotherapy, the scale has become a staple in fitness programs.

Powerlifters, for instance, utilize it to decide lifting intensity per session. Pregnant individuals might employ it to avoid excessive strain in classes or strength workouts.

Given the inherently personal nature of human perception, the scale empowers the user to self-assess effort levels. A trainer might suggest targeting a 7/10 effort, but the individual calibrates what that entails personally.

Dr. Fundaro frequently applied this scale with herself and clients, valuing the autonomy it provided alongside structured guidance.

Thus, she adapted the 1-10 framework and its core principles to nutrition.

Visualizing the RPE-Eating Scale:

The objective of RPE-Eating mirrors that of RPE training: cultivate the ability to discern personal sufficiency without external tools like apps or logs.

Mastering the Practice of RPE-Eating

Those familiar with RPE training recognize it demands practice to master. RPE-Eating follows suit.

Avoid anticipating immediate synchronization with all bodily signals, particularly after prolonged disregard of them.

With this perspective, follow these detailed steps to engage in RPE-Eating.

Step 1: Define Your Objectives Clearly

RPE-Eating transcends mere dieting.

“It’s not geared toward body transformation,” clarifies Dr. Fundaro. “It doesn’t seek greater dietary dominance. It’s also not about pursuing the ‘ideal’ diet.”

For those prioritizing a precise physique like extreme leanness or body recomposition (muscle building or fat reduction), adaptations exist, though more targeted methods may prove superior.

Fundamentally, RPE-Eating centers on perceiving your body’s requirements and providing fitting sustenance—while nurturing self-assurance and trust internally.

“You must believe in your capacity to adequately nourish yourself, accepting potential bodily shifts,” Dr. Fundaro notes.

This demands effort. Releasing the insistence on precise macro hits per meal proves challenging, as RPE-Eating prioritizes differently.

Yet, for fostering self-reliance, RPE-Eating shines as an exceptional aid.

Step 2: Hone Recognition of Hunger Signals

Prior to this step, differentiate eating motivators.

Hunger arises from tangible bodily indicators (emptiness, stomach rumbles, dizziness) signaling energy needs—essentially, food.

Appetite reflects psychological craving or interest in food, persisting post-hunger satisfaction, especially for enticing items like post-dinner warm cookies despite fullness.

Eating driven by both is commonplace, yet dieting histories often blur distinctions.

The RPE-Eating scale realigns you with authentic physical hunger, distinguishing it from appetite.

Before your upcoming meal, implement this:

• Using the RPE-Eating scale, assess and note your present hunger level on paper or phone.
• Consume your meal mindfully, minimizing distractions—perhaps at the table, savoring flavors, textures, and sensations.
• Mid-meal, reassess and record your hunger level.
• Continue if hungry; post-completion, note again.
• Post-meal, pause to sense fullness. Memorize this sensation deeply, akin to software updates.

Practice across multiple meals, targeting one daily for a week or as suits you. Forgetting is fine—resume when possible.

Consistent application sharpens attunement to genuine cues, fostering greater reliance on internal guidance over apps.

Step 3: Identify Non-Hunger Eating Prompts

After a grueling day, have you ever devoured chips or ice cream impulsively?

Ideal mindful eating via RPE-Eating falters against real-life chaos.

Certain scenarios likely propel rapid, unmindful overeating beyond hunger.

That's perfectly normal.

Dr. Fundaro advises cultivating awareness of overeating catalysts.

Adopt the "notice and name" technique from coaching practices.

Amid hasty eating, observe: Name emotions like anxiety or sadness? Pinpoint preceding events like teen disputes or harsh emails?

Having identified triggers, discern true underlying needs or wants.

Comfort eating is routine, but over-reliance breeds issues.

When urges strike, explore alternatives: brief breathing breaks, outdoor strolls, friend chats—unrelated or venting.

Mastering non-hunger triggers and expanding coping options rivals hunger awareness. This cultivates intentional eating over time.

Step 4: Prioritize Both Satiety and Enjoyment

Physical fueling alone may leave emotional voids.

RPE-Eating deems eating successful when meeting dual needs:

• Satiety: Physical fullness, fulfilling energy requirements.
• Satisfaction: Comprehensive nourishment blending pleasure with fuel.

Satiety sans satisfaction quells hunger but disappoints—eschewing chocolate despite kitchen raids leaves cravings.

This mimics restriction via food group bans (pastries, pizza), fostering self-policing and stifling life's flexible joys.

Avoidance often swings to binges; balanced inclusion prevents this.

Satisfaction matters deeply, as eating serves pleasure, novelty, culture, connection beyond basics.

Elevate RPE-Eating by applying to beloved meals, including formerly taboo ones like mac and cheese.

Experiment across diverse foods, observing sensations longitudinally for proficient fueling with enjoyment.

Is RPE-Eating Suitable for You or Your Clients?

Not universal, RPE-Eating fits if:

• You rely on tracking but yearn for independence.
• Quitting tracking evokes control loss, prompting relapse.
• You seek guidance sans full tracking.
• You track (or contemplate) with eating disorder risks: body dissatisfaction, yo-yo dieting, disordered patterns, weight-class sports.

Coaches: Explore Dr. Fundaro’s resources, applying flexibly. For disordered eating, consult specialists like therapists or dietitians—not a substitute.

Applying RPE-Eating for Weight Loss or Gain

Dr. Fundaro favors weight-neutral RPE-Eating use.

Adaptable for weight shifts, but not as macro proxy or scale chaser.

“I support safe modifications, akin to contact sports with mitigated risks,” she states.

RPE-Eating sidesteps tracking's disorder risks via biofeedback and trigger awareness, offering safeguards.

For deliberate changes:

• Weight gain: Target 7-8 range most meals.
• Weight loss: Target 4-5 range most meals.

(Recall: 1-3 inadequate; 4-7 adequate; 8-10 excess.)

Avoid extremes like competitions—unsuited, like physio for powerlifting.

Skeptical? Isn't This Just Feelings Over Data?

If dubious of "feeling-based" eating, note RPE's gym evolution from ridicule to evidence-backed autoregulation.

Studies affirm RPE's accuracy and ease over trackers.

RPE hones interoceptive awareness—internal sensation perception.

Proficiency informs training decisions.

RPE-Eating parallels: trains bodily sensing for choices.

Squat slowdown signals fatigue; meal-end hunger absence signals fullness.

Internal cues match glucose drops sans monitors—simpler than constant checks.

Initial missteps occur, but practice builds proficiency.

Potential Drawbacks of RPE-Eating

Valuable yet limited—like tools with specific uses.

Excels at cue awareness and food rapport building.

Demands attention to feelings and reflection—taxing for busy lives (parents, on-the-go workers).

Adapt: Use opportunistically or isolate steps, like lunch breaks or cue focus alone.

Transitioning from Long-Term Macro Tracking

Tracking educates on nutrition but lifelong unsustainable.

Quitting post-dependence terrifies.

RPE-Eating bridges to freedom from rigidity, countering plate-cleaning habits—both external-cue driven.

It softens transition fears with structure and vocabulary for confident, low-stress eating.

“Ultimately, recognize self-nourishment sans trackers,” Dr. Fundaro affirms.