Why Counting Calories Keeps You Stuck (and What to Do Instead)

00:00Macro nutrients are protein, carbohydrates, and fats. And they tell you what those calories are made up of and how they work once they're in your body. So think of it like this. You got 1600 calories. What are those calories made up of? And that is, what is the percentage of protein in that number? What is the percentage of carbohydrates in that number? And what is the percentage of fats in that number? What's up, everybody? Hey, you guys. Welcome back to another episode of The WarriorBabe Show with your host, Nikkie Stott.

00:37And on these episodes, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. All right, my friends. So on today's episode, episode number 303, today, I want to talk about something that I think every woman needs to understand if she wants to stop spinning her wheels with food and finally change the way that her body looks, like her body composition, okay? Because here's the truth. Most women have been taught to chase one number, have been taught to look at just calories.

01:15Like we've been programmed to believe that as long as you eat less and you burn more, you will lose weight. And that's not wrong. Like calories do control whether you lose or you gain weight. Like that's the math. And you guys have heard from influencer after influencer on social media or maybe people that you follow in programs like, how do I lose weight is your number one question. And their response is going to be you need to be in a calorie deficit. Yes. Okay. So focusing on the number and or you focusing on controlling that number, it will help you either lose or make you gain weight.

01:52Like that's just math. But macros, macronutrients, which is for some of you, you've probably never even heard what macronutrients are before. Okay. Even if you've been listening to this episode, this podcast platform for now three years that we've had it live, you're learning about macros. But prior to before this, you've never heard about macros. You may have been the one that was just focusing on calories. Macros is why I want this is what I want to dive in with you guys today. Really dive into it. Really, really dive into it so that you leave understanding which one is more important to focus on.

02:24Macros control what your body actually looks like. And that's the magic. Like you can lose weight eating 1200 calories a day. Yes, you can. But what you will end up feeling and looking like one is more of a skinnier, fatter version of yourself. You're going to end up tired. You're going to end up flabby. You're going to end up more frustrated because, yes, you wanted to lose weight. But like in your mind, that losing weight also has this image of, oh, I want to be like, I want to be toned. I want to be lean. I want to be defined. Right.

02:56So it's like, first of all, getting clear and using clear verbiage on the goals that you want, because if you want to lose weight, calories and focusing on calories and calories out, blah, blah, blah, whatever that jazz, like focusing on calories, that'll help you do it. But I know majority of you have that other goal of I want to be toned. I would be like defined X, Y and Z. If you eat 1800 calories with the right macros, then you're going to be able to build muscle. You're going to be able to tone your body. You're going to be able to boost your metabolism. You're going to actually be able to feel very strong. Right.

03:29And that's typically majority of you, the goal that you want. Right. Because this is the thing. Calories are going to determine your size, but macros are going to determine your shape. And that's really what I want to dive in with you guys today. OK, so let's talk about why so many women get stuck in this calorie trap. And first and foremost, it's not your fault. This has been years and decades and all of the marketing things and focus on your calories and yada, yada, yada. We've all been there. OK, but this was also this topic was inspired by me when I walked into a to bring to you guys on an episode.

04:06When I walked into a kava or sweet green or one of those types of quick chain healthy restaurants. And I'm standing in line like you're you guys if you have those by you or you've been in one of those locations or some type of those locations where you literally can just like you can. Do you want a burrito? Do you want a bowl? You pick your base. You pick your protein. You pick your toppings, X, Y and Z. Same jazz. I'm talking about the kava or sweet green. But basically I'm standing in line. Right. You guys are standing in line. You're looking up at a board and you're seeing these like bold numbers next to every single title of the meal.

04:41And those bold numbers say, OK, if this is the honey harissa chicken bowl, it's a 450 calories. Or you see another one that's 620 calories or another one that's 390 calories or some of them again, the 800s and the 1000s. And the first thought that hits your brain is what? First of all, you're judging and you're like, oh, I'm just going to pick the one with the lowest number. Right. Because we've all been conditioned to believe that smaller means better, that fewer calories means more progress.

05:15But that conditioning has kept millions of us, millions of us women stuck in bodies that don't reflect your effort. Those of you guys are going to the gym five, six times a week, four times a week. You're crushing it. You're getting your workouts in. Yet you're doing this with your nutrition on the outside, focusing on just the calories. Look, here's the thing. And you're going to restaurants. You're picking the lowest calorie number and you're not eating enough. And or I'm also going to dive into the makeup of what you may be consuming that you may not have thought about it this way.

05:46Here's the thing. Calories measure energy. They tell you how much energy you're putting into your body, but not what kind of energy it is. OK, macros, on the other hand, protein, carbohydrates, fats. I said a friend tell me because some of you guys like I asked my son, I asked my mom, like I asked people of my family, friends, like older generations, warrior babes, if you've ever known what what do you know what macronutrient is? Like one of my friend's mom said it's a superfood.

06:19Right. So like this education isn't relevant out there to those of you guys have no idea what macronutrient. I mean, the education is out there, the information is out there, but it's like understanding. Oh, what actually is it? Macronutrients are protein, carbohydrates and fats. Right. And they tell you what those calories are made up of and how they work once they're in your body. So think of it like this. You've got calorie number. You've got sixteen hundred calories. What are those calories made up of?

06:50It's not just like it's not just a blanket statement of sixteen hundred calories. It's like there's so much more behind that number. And that is what is the percentage of protein in that number? What is the percentage of carbohydrates in the number? And what is the percentage of fats in that number? And we're going to elaborate on that. But calories, again, will help you lose weight. They will help you lose weight. My friends, if you are someone eating twelve hundred calories, you're probably going to lose weight. But again, like I said, majority of you want that tone, that definition, that sexy body.

07:23Macros are what help you lose fat and gain that tone, that definition. Build that muscle. That's what tone is. You are you have the ability. You're eating the right nutrients to give the body what it needs to build the muscle, which is going to then help you decrease body fat and help your metabolism, help your hormones and all the other things. And also aesthetically give you that toned look when you have more muscle to your body. That's why you can have two women eating fifteen hundred calories a day and look literally completely different.

07:59One looks lean and strong and the other one probably feels soft, tired and frustrated. The difference isn't their calories. It's in their macros. OK, and I'm going to like break that down for you. Right. It's because majority of us look at, OK, I need to eat fifteen hundred calories. And you go and download my fitness pal and you're just aiming to hit fifteen hundred calories in a day. And doesn't really you don't really care about the protein, fats and carbs because you weren't educated to understand about the protein, fats and carbs and why they're so important.

08:30The one side of it of the table is if you're just focusing on eating fifteen hundred calories. Let me just bring awareness to that you if you're just focused on that probably majority what you consume in a day is made up of carbohydrates and fats and not enough protein. I would put about a ninety five percent bet of that being correct in majority of your guys's world if you just focus on calories. On the other hand, if you have fifteen hundred calories and you know the percentages of protein, fats and carbs where there's fifteen hundred calories are coming from, then you're going to be eating the right balance of what your body needs.

09:08And most importantly, you're going to be getting that protein number that your body needs, which is protein is the macronutrient king of all kings. OK, I want to break this down a little bit further in a way that makes sense. Think about it like this. Calories are like the total amount of money in your wallet. OK, total amount of money you got in that wallet. And I know some of us are just doing Apple Pay nowadays, but just bring me back to when we had cash in hand. OK, calories are the total amount of money you have in your wallet. Macros are how you spend that money.

09:40So you could spend fifteen hundred dollars on all of the shoes. Think about shoes, carbs and fats, or you can invest some of it into your future, like your muscle, your recovery, your hormones, that being protein. One looks cute in the short term, all the shoes. Right. But the other one sets you up for long term wealth in your metabolism, in your energy and in your results. So taking that a step further, for those of you guys that maybe know when like when I say macros are protein, fats and carbs, maybe you have an understanding of it.

10:19But maybe for those of you guys are like macros are superfoods or macros are multivitamins. I don't know. Right. Like some of you guys have no idea what they are. Let me just break it down for you. Protein is the builder. And let me just like say that louder. Protein is the builder. And think about how many of you guys don't eat protein on a regular basis or enough of it. So what protein does is it repairs. It maintains your muscle. So if you go into a calorie deficit and you're not eating enough protein, the first thing your body is going to go and attack to give you energy is your muscle.

10:55But let's say you're going into a calorie deficit and you know the protein number that you are eating on a daily basis and supposed to be eating. But you're going into a calorie deficit. You're not going to allow your body to tap into that muscle because your body is eating enough protein to maintain and hold on to that muscle. This is like the imaginary illusion that I like to bring to people's minds is, OK, the skinny fat version and a toned body. Right. Someone that's skinny fat probably isn't eating enough protein when they're in a calorie deficit because their body is not only going after the fat on their body, their body is also going after the muscle to maintain energy and give the body energy.

11:35In a toned individual, the person that is decreasing body fat around their muscle and they're bringing their muscle more to show and bringing it to be more defined and toned. That person is eating enough protein, which is maintaining that muscle, even though they are in a calorie deficit because they're aware of the protein that they're eating. OK, so think about it like that. Like that's if there's anything you take away and you're not you're like, oh, my gosh, I'm not eating enough protein. Please just go and eat some protein.

12:07And like there is like no good or OK, well, the way the protein is made up, get a whole food protein because like I will tell people you seem to eat more food. And then they're like, Nikki told me to go eat more food and you all eat more carbs and fats. I'm like, no, no, no, no. You need to eat more of the right types of foods. And this is what I mean by it. OK, so going back to protein, it keeps you full. It balances your blood sugar. It supports your hormones. And if you don't get enough of it, your body, like I said, it burns your muscle for energy. OK, so if you have enough protein.

12:38But think about it like this. For those of you guys, it gets to the end of the day and you're like, oh, my gosh, I have all the cravings in the world. I'm so hungry. It's because you didn't give your body enough nutrients, enough proper nutrients during the day. Most likely, probably not enough protein. Because what you should is like you eat protein and then like you're full for two or three hours when you feel like you're digesting it and then you get hungry again. That's why it's so important to eat multiple like small meals throughout the day. OK, carbs. Carbs are fuel.

13:09Please do not be afraid of carbohydrates. They give you energy. They help you to work out harder. They help your recovery. But if you eat too many of them, especially the processed kind, that can throw off hormones and that can lead to fat sores. You need to have the right balance of each of these macronutrients to what your body needs specifically. But I don't want you to fuel them. If you eat the right amount of them and you eat the good kind, it's a game changer to how you feel on a regular basis. All right, quick pause, because if you've been listening for a while, you know that I am huge on optimizing your routines, especially when it comes to recovery and sleep.

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14:50And when they ask where you heard about it, say the MACROHOUR. All right, let's get back to the show. And then fats. Think about – so protein is the builder. Carbs are the fuel. And fats are your regulator. Fats, they keep your hormones balanced. These all work together. You can't just, like, have carbs and fats and not the protein because the protein and the fats work together to balance your hormones. The fats and the carbs work together to give you energy. So it's like you can't just have one or none.

15:24You got to focus on getting the right balance of all three of them. So fats are your regulator. Fats are going to keep your hormones balanced. They're going to keep your brain sharp. They're going to keep your skin glowing. But they're also easy to overconsume because they're calorie dense. So for those of you guys that go into a restaurant and you look at the calorie number and you see that it's 400 calories or 800 calories, guess what? Probably the majority of them is, like I said, coming from carbs but also coming from the fats because fats are nine calories per gram versus protein and carbs only four calories per gram.

16:01So fats are more dense. That's why when you see a person's macro numbers, you see a protein being like 150 and carbohydrates being like 250 and then someone's fats being like 80 because fats are way more calorically dense. When you have these macros in balance, okay, and your body thrives, they work together. They are like synergistically, like they just, they ebb and flow. They align, okay? But when they're not, when you're having more carbs, I mean, perfect example, think about how you feel after a Thanksgiving dinner.

16:38It's coming up. Yeah, you got protein on the plate but you got majority fats and carbs on there. We feel tired after, right? Feel bloated, right? It's the same thing. When these aren't in alignment together, you're going to feel sluggish. You're going to feel bloated. You're going to feel underfed. You're going to feel confused why nothing's changing because like, let's go back to the cafe example for a second. You walk in, you look up, you see avocado toast, 550 calories. You see an egg white omelet, 450 calories. You see a blueberry muffin, 400 calories.

17:12You see a turkey sandwich, maybe that's like 600 calories. What do most women pick? Everybody wants that blueberry muffin because it's the lowest calorie of one of all of the things that I just named. But here's what that actually looks like in macros. A muffin is going to be the heaviest in carbohydrates. It's 60 grams of carbs. It's probably, depending on the size, probably 15, 20 grams of fat. And it's got maybe under 5 grams of protein.

17:45But because it has less calories to a woman, that's what I'm going to go for. How about, let's turn it to the omelet. An omelet, which was 400, say 450 calories. An omelet has 35 grams of protein in it because you've got the eggs and the egg yolks. It's probably got, because of the egg yolks, maybe like, depending on size, 20 grams of fat. And then it's got maybe, give or take, 15 grams of carbohydrates, depending on what additives are in it.

18:17And usually vegetables, but let that contrast, let that sink in for a second. Or many, many girlies, I love them too. But you know what I do when I order this is I get an extra side of egg whites. I love me an avocado toast. All the girlies love an avocado toast. But my girls, listen, avocado toast is majority fats and carbohydrates. Avocados are high in fats. It's great fats, but they're high in fats.

18:49That toast is mainly carbohydrates. And that little egg that they put on top, maybe two eggs, is only about 10 to 12 grams of protein. Let that sink in for a second. That is why you'll bet me I'll get an avocado toast. But I'm always asking for a side of egg whites. Okay. And roughly, these are like me just ballparking some macro numbers and calorie numbers. But roughly, like the avocado toast, the blueberry muffin, the egg white omelet, they're in the same ballpark of calories.

19:20But they're going to give you totally different results in your body. That 400 calorie blueberry muffin, ladies, that is going to immediately spike your blood sugar. That's going to immediately crash your energy. And it's going to leave you starving in about an hour. But on the flip, that 450 calorie egg omelet, that's going to keep you full. That's going to regulate your hormones. It's going to support your muscle growth. The very thing that makes your body look more toned.

19:52And let me just hang on that. It's going to make you feel fuller for longer. You're going to feel satiated for like two to three hours before you feel your body revving again and wanting more food. That is because of the protein. The protein stabilizes your blood sugar and it makes you feel longer for longer periods of time. This is the thing that I want to just call out is that once women say like, yeah, Nikki, yeah, to the worldview coaches, yeah, yeah, yeah. I'm eating healthy, but I'm not seeing results.

20:23Ladies, this is why. You're calorie conscious. You're calorie aware. You see calories. That's a low calorie meal. I'm going to eat it. Oh, but you don't think about this step further. One step further is you're not macro aware. If I haven't nailed this enough yet, the one macro that changes every single thing is that protein. Most women eat half the protein they need in a day, especially women that are over 40, 45, 50.

20:54I would even argue women that are in their mid 30s. And when you under eat protein, your body becomes a fat storage machine instead of a fat burning one. Why? Because protein preserves muscle, like I was just mentioning with those two images that wanted to paint in your head, a skinny fat and a toned individual. Muscle increases your metabolism. And a higher metabolism means that you burn more fat even at rest. So if you've ever felt like your metabolism has, quote unquote, slowed down as you've aged, it's not age.

21:28It's the muscle loss from years of under eating, from years of under eating protein, from years of over focusing on. Let me just focus on a calorie number. Let me just focus on hitting 1500 calories in a day. Yet, if you really were to get like more and more aware, awareness has really been the number one topic of word choices in these episodes lately. But if you're over focusing on the calories, let me remind you, it's probably like that breakdown that I just gave you.

22:00It's really focusing on carbohydrates and fats. When women start hitting their protein, because I've seen this time and time and time again, the thousands of women that are inside of Warrior Babe, when they focus on hitting their protein goals consistently, dude, everything changes. They're suddenly so full between meals. They have way more energy. Their cravings drop drastically. That's the number one biggest thing that I hear is that their cravings drop drastically. Y'all know how I feel about, y'all know how I did talk about that in the osmpeak.

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23:44Like it's not magic, friends. It's not magic at all. It's literally biology. This is literally what our body is meant to do when it's given the right types of nutrients that it needs. Okay? So here's what actually happens when you eat protein. Protein breaks down into amino acids. Those amino acids repair your muscle tissue. They regulate your hunger hormones. And they literally raise your metabolism through digestion. It's called the thermic effect. Literally, I've said this before in episodes before. If you consume protein, eat protein, you are burning calories.

24:20Shouldn't that be enough so to you ladies to be like, I need to eat more protein because I will burn more calories. Like it's just that's that's just what it literally rises your metabolism through digestion. Your carbs, they're going to break down into glucose. It's going to fuel your brain. It's going to fuel your muscles. Okay? And they're going to make you be able to recover better and work out harder. But if you're constantly eating carbs without training or working out your muscle or allowing your muscle to absorb them, the energy is going to get sort of fat.

24:54This is where people get confused. And this is why they fear carbohydrates because the thing is, is that women don't also in turn, these two go together. You guys have heard me say it before. Nutrition is king. Exercise is queen. They go together. You can't have one without the other in order to get the results that you want. You got to pair them both. So many women focus on just exercising, exercising, exercising. Or the flip. Some people focus on trying to eat better, but they don't actually work out.

25:25Okay? And then side rant, but getting back to what this actually does in your body. Fats digest slowly, which keeps you feeling on top of protein, feeling fuller or longer. But just remember that they pack more than double the calories per gram. So they're easy to overeat without even realizing it. That's what's crazy. People will go for 500 calorie meals. The majority of them probably are fats and you're already overeating. You're probably eating like 50 grams of fat sometimes in one meal.

25:55I don't even realize it. So when you say like I'm out, I'm eating 1400 calories, but 75% of that is coming from fats and carbs. Your body doesn't have enough protein to build muscle or enough balance to stabilize your hormones. And that's why you feel stuck. You're running your body on low-grade fuel and wondering why the engine's sputtering. All right? So for those of you guys who are like, yeah, Nikki, like I focus on calories. You guys know that I like to give you a like high-level look at, okay, how do I even start tracking macros?

26:27And this is where we get practical. Number one, are you trying to lose fat? Are you trying to gain muscle? Are you trying to maintain what is your goal right now? Because your macros will differ based on that. Then we're going to find you your calorie target, okay? First of all, we're going to just take a step way back and just like pay attention how much you are eating first. Bring awareness to that. How much are you eating actually in a day? And I just challenge you guys, take seven days to do that in MyFitnessPal. It's super easy. You just log all your food that you've been eating in a day and it's going to bring a lot of awareness to the situation for you.

27:01And then we can go from there. Do we need a reverse diet? Do we need to just increase your protein? What does it look like? Okay. And then we're going to look at, okay, what does your calorie number need to be at? And then we're going to break down that in terms of what your body may need with protein, fats, and carbs. There is no one percentage I could say here that would match everyone perfectly. So that percentage breakdown is going to look different for everyone. But it is the biggest game-changing baseline to see what the real balance feels like within your own personal body.

27:32And then you're going to start building awareness. Don't obsess over it. Just start noticing like you're going to start tracking. Start putting in MyFitnessPal and you're going to be like, wow, that one smoothie that I thought was once healthy, which was 80 grams of carbs, only 10 grams of protein. Like, holy cow, that awareness alone changes how I'm going to eat moving forward because now I know that that's so many carbs, not enough protein. And you're just bringing awareness to the situation. You're bringing like, wow, like I never knew this before. Now I know some healthy alternatives or ways to change how I'm focusing on what I'm eating in a day.

28:08You're going to choose to make your own protein smoothie, right? It just brings more awareness and that awareness alone is going to change how you eat. And then just focus on consistency. Like you don't have to be perfect. The goal isn't numbers. It's understanding. That's at the end of the day. Like macros isn't meant to be another diet that you're on. It's meant to just give you the skill set to bring understanding to your nutritional needs on a daily basis. And once you understand what's in your food, you're never going to look at a label or like a cafe menu the same way again because you're going to have this understanding.

28:44You're going to have this knowledge. You're going to have this why. And that's all I want for you guys. Empower you guys to make better food choices but knowing the why behind them. I want you to think about it like this because I want to get real for a second before we close down this episode. For years women have been praised for eating less, for choosing the smaller portion or skipping the dessert or saying no thanks to food that could actually help them. But what if you stopped tasting smaller and you started tasting stronger? What if you stopped trying to eat less and you learned how to eat right?

29:17Calorie counting, it helps you understand but not the furthest understanding that it can go. It keeps you focusing on, it doesn't give you the end-all be-all answers which I know a lot of you guys want when it comes to the type of body you want to have. It'll give you one step but it won't get you the full step. Tracking macros puts you into that type of control and it also gives you so much freedom. It teaches you how to eat like a human being should eat, not like a dieter should eat. It teaches you how to feel your hormones, how to feel your muscles, how to feel your metabolism, not starve them.

29:53And that's what's going to get you that sculpted, toned, lean look that every woman says that they want. I know a lot of women say I want to lose weight but also it's like, okay, what does that mean to you? People say, well, I want to be toned. I want to be defined. I want to, you know, I want to be lean. I want to feel good in my bikini. I want to show some muscle. That's the way macros are going to get you there by feeding your body intelligently. The next time you guys walk into one of those restaurants or cafes and you see those calorie numbers on the menu, I want you to just pause and ask yourself like, well, what are those calories made up of?

30:29Because that's the question that will change everything for you. Again, calories are going to help you lose weight. Yes, they work. They're a tool in that essence. But macros are going to help you transform your body. So calories are, think about it like this, like the quantity, macros are the quality. When you learn to fuel your body through macros, that's when you finally get toned. You finally get strong. You finally have that one layer deeper when we ask you what your goal is. Instead of just losing weight, oh, I want to look this way, right?

30:59So I shared this with you guys in the last episode or maybe the one when I was talking about the Ozempic. But I want to just remind you that if this episode hit home for you, you guys can grab the Ultimate Guide to Macros. It's literally my step-by-step system to understanding exactly how to personalize, how to implement, how to adjust your macros, the way that we do it inside of Warrior Babe, just without a coach. And that link is going to be in the description below this podcast. If you guys get inside that program, you'll know exactly from a beginner standpoint, not knowing macros at all and going through this course and program.

31:32And by the end of it, if you do it and you actually implement it, you'll be like a macro genius by the end of it. I promise you. But you've got to actually do it. That promise doesn't stand. Okay? So go check that out in the description below, you guys. I hope this podcast really helped you guys. Maybe you brought some type of awareness a little bit differently than maybe it's ever been brought into you before. Maybe you have a different understanding when it comes to calories versus macros now. That's all I hope. And then you guys go walk into a restaurant and you look at the calorie numbers and you're like, Ah, but what does that actually consist of? All right?

32:02All right, friends. Love you guys. And I will see you in the next episode. Hey, really quick before you go. I have one small favor to ask. If this episode brought you value or sparked something in you, take just a moment to hit that review button. Your rating and review make all of the difference. Helping more women discover the tools they need to transform the fitness and their confidence. It takes less than a minute, but it can change the path of someone else's journey. Thank you so much for leaving that review. I appreciate you so much.

32:33Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you.

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