I Worried That If I Stopped Tracking Macros, I Would Lose My Physique
After years of careful macro tracking, Dr. Gabrielle Fundaro finally admitted to herself that the method no longer worked for her. Yet she was afraid to give it up.
The More Dr. Fundaro Wrestled with Macro Tracking, the More She Wanted to Find an Alternative
Something that would support her nutritional goals while giving her a sense of freedom and peace around food.
What is RPE-Eating?
Invented by Gunnar Borg in the 1960’s, Rate of Perceived Exertion (RPE) is a scale that’s used to measure an individual’s perceived level of effort or exertion during exercise.
Here’s the RPE Scale Used in Fitness
| 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 |
How to Practice RPE-Eating
If you’ve ever practiced RPE-training, you’ll know it takes some time to get used to. RPE-Eating is the same.
Step #1: Get Clear on Your Goals
RPE-Eating is not just another diet. It’s not about aiming to your body. It’s not about feeling more over your diet. Nor is it about feeling like you’re eating the ‘optimal’ diet.
How to Use RPE-Eating for Weight Loss or Gain
According to Dr. Fundaro, the best way to use RPE-Eating is in a weight-neutral setting.
Hold Up, Bro: Isn’t This Just Feelings Over Facts?
If you’re skeptical and think this is just eating “based on your feelings,” keep in mind that RPE was once laughed at by lifters, too.
Are There Downsides to RPE-Eating?
While this tool can be helpful, it’s just a tool. A screwdriver is great, but it isn’t useful when you need a hammer.
If You’ve Been Tracking Macros for a Long Time, It Can Be Hard to Stop
Tracking macros isn’t inherently bad. It can actually be a helpful tool to teach you more about nutrition. But it’s also not something most people want to do for the rest of their lives.
Conclusion
RPE-Eating is a powerful tool that can help you develop a healthier relationship with food and your body. By focusing on your internal hunger and fullness cues, you can learn to trust yourself and make informed decisions about your nutrition. Remember, it takes time and practice to develop this skill, but the benefits are well worth it.
FAQs
Q: Is RPE-Eating a replacement for macro tracking?
A: No, RPE-Eating is a complementary tool that can be used in conjunction with macro tracking or as a standalone method.
Q: Can RPE-Eating be used for extreme weight modification?
A: No, RPE-Eating is not designed for extreme weight modification. It’s best used in a weight-neutral setting or for minor adjustments.
Q: Is RPE-Eating only for athletes?
A: No, RPE-Eating can be used by anyone who wants to develop a healthier relationship with food and their body.
Q: How long does it take to develop the skills of RPE-Eating?
A: It takes time and practice to develop the skills of RPE-Eating. Start by practicing the steps outlined in this article and gradually increase your awareness of your internal hunger and fullness cues.
