Diet Tracking and Mindful Eating
The Stronger By Science Podcast
Is Mindful Eating a Good Weight Loss Intervention?
The two are compatible, but that doesn't tell us if mindful eating actually causes or induces weight loss. We have to accept some less than ideal conditions specifically when it comes to definitions and interventions. So you're going to see stuff where mindful eating is part of some other mindfulness intervention. It's a little messy. That's a caveat I acknowledge on the front end.
In today’s episode, Eric responds to a few pieces of listener feedback, then covers two popular nutrition topics. In the first, he discusses the utility of calorie counting or diet tracking, and how to make the process as feasible and effective as possible. After that, he provides a thorough overview of mindful eating, while addressing some common misconceptions along the way. While many people think that mindful eating is the same thing as intuitive eating, or that mindful eating is incompatible with weight loss goals or diet tracking, neither of these popular perspectives are true. In reality, mindful eating and diet tracking can be used synergistically when pursuing a variety of goals, including weight loss. Today’s episode discusses how to use both of these evidence-based strategies in a complementary fashion.
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TIME STAMPS
Intro/Announcements (0:00)
A clarification about intrinsic motivation (9:42)
Does diet tracking “work?” (24:06)
What are the major challenges that threaten the effectiveness of diet tracking or calorie counting? (31:33)
How to make diet tracking as effective and enjoyable as possible (41:27)
- https://www.strongerbyscience.com/goal-setting/
- https://macrofactorapp.com/behavior-change/
- https://macrofactorapp.com/cheat-meals/
The relationship between diet tracking or calorie counting and eating disorders (53:34)
Mindful eating (1:05:47)
Mindful eating versus intuitive eating (1:06:51)
How is mindful eating actually implemented? (1:10:23)
Is mindful eating a weight loss strategy? (1:16:36)
- https://pubmed.ncbi.nlm.nih.gov/31368631/
- https://pubmed.ncbi.nlm.nih.gov/24854804/
- https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
- https://pubmed.ncbi.nlm.nih.gov/30591684/
- https://pubmed.ncbi.nlm.nih.gov/20351697/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/
Psychology-related applications of mindful eating (1:38:08)
- https://pubmed.ncbi.nlm.nih.gov/24854804/
- https://pubmed.ncbi.nlm.nih.gov/32551798/
- https://pubmed.ncbi.nlm.nih.gov/27862826/
- https://pubmed.ncbi.nlm.nih.gov/32549835/
Can mindful eating and macro tracking co-exist? (1:43:28)
Episode summary and conclusions (1:49:21)
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- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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