7 Steps for Transitioning from Macro Counting to Intuitive Eating
Feeling ready to take a break from tracking but unsure how to do it without losing your progress? In this episode of Embrace Your Real, we’re talking all about transitioning from macro counting to intuitive eating in a way that feels intentional and manageable. If you’re craving more food freedom while still honoring everything you’ve learned through tracking, I’m sharing seven simple steps to help you feel confident along the way.
We’ll dive into how to reconnect with your body’s hunger and fullness cues, gradually reduce your reliance on tracking, and use tools like portion awareness and protein focus to stay on track. Whether you’re ready to make the leap now or just curious about what this process looks like, this episode will empower you to trust your body and eat intuitively—without feeling lost!
What I discuss:
Step 1: Reflect on Your Why…
Step 2: Build Awareness Around Your Eating Habits…
Step 3: Eye-Ball Your Portions….
Step 4: Focus on Protein
Step 5: Gradually Wean Off Tracking
Step 6: Reconnect with Your Hunger and Fullness Cues
Step 7: Remember no decision has to be permenant
Remember, this isn’t about giving up on your goals or letting yourself go. It’s about finding a way to nourish your body that feels more sustainable and enjoyable in the long run.
If you loved this episode, I know you’ll also love…
Episode 217: How to Use Hand Portions to Reach Your Macro Goals
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript:
00:00
Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another episode on the Embrace your Podcast. So this is a podcast where we get real about all things fitness, mindset, creating a life that you love. And today's episode is for my mamas, my new mamas out there, who are kind of navigating this messy, beautiful, overwhelming, but also incredible new chapter of life. I'm right alongside you with you. As the time of recording this, I'm about six months postpartum. So first off, let me say that you are doing an amazing job. If no one has told you that, today I am here to remind you that you are truly capable of so much more than you can even believe, and I know that finding time for fitness in this season of life can feel impossible. When you are just adjusting to a new baby. You're you know, you have sleepless nights. You have this endless to-do list. Like your time shrank from so much to nothing, and so that's why, in today's episode, I'm really kind of breaking down how to manage your time so that you can honor your body with movement, because I believe that you deserve to feel strong and energized and confident in this new season of life, and I'm going to be sharing actionable tips and practical strategies and some words of encouragement to help you navigate this journey with grace.
01:45
Before we dive in, though, I want to share this review. It comes from Haley Kinzel. She gave a five-star review and said love, love, love. I love you so much, julie, and I'm so thankful for you and I'm so proud of your journey and your podcasts have helped me so much. With much love, god bless you, haley. Thank you so much for this review. I appreciate you guys leaving a rating and review. They help so much. Just kind of know how these podcasts or a specific episode is helping you. They also help because if people stumble upon the podcast maybe it's referred to by a friend or they see it on the Explore page or whatever they're able to really look at their reviews and see if it's something that is helpful for them. So thank you in advance for leaving an rating and review. It would mean the absolute world to me if you could scooch over to Apple Podcasts and leave a rating and review, if you haven't already, or if maybe you haven't in a while. I'd just love to know how this podcast is helping you in the season of life that you are in.
02:37
Okay, so let's get to it. You're a new mom. You're struggling to prioritize fitness. You need some. You know times. You need some guidance to help you. I got you Number one. You got to shift your mindset, like. The first thing that we need to address is your mindset as a new mom. Your life looks completely different now, and that means that your fitness routine might need to look different too. And that's okay. That is 100% okay.
03:02
Movement should not be, if you don't have the time for it, this hour-long workout at the gym or hour-long workout at home. It can genuinely mean like a 10-minute mobility or stretch session while your baby naps, or a quick body weight or dumbbell circuit in your living room. Remember that every little bit counts, and consistency here is what we're chasing, and consistency is key. Even five minutes of movement can make a big difference in how you feel physically and how you feel mentally, and so in this time of your life. You need to break this all or nothing mindset Like, oh, I can't do a full workout, so I'm not gonna work out at all. Half of a workout or even 10 minutes of a workout is better than no workout, right? Like 10 minutes is better than zero minutes, and just be thankful for any time that you get to honor your body with movement.
03:51
Number two set realistic expectations, like be realistic about what you can commit to, that's right. Be realistic mama, like maybe before becoming a mom, you worked out five, six days a week, no problem, but now two or three sessions that might be more doable, that's perfect. Focus on what you can do instead of stressing about what you can't do in this season of life. And, like I said, even a short workout like 15 minutes of mobility or stretching or dumbbell exercises or bodyweight exercises, that can have a huge, huge impact on how you feel and really practice consistency over perfection, because that is what builds results. So you have to let go of the pressure to do it all and instead embrace the small wins.
04:34
Really adjusting your expectations also means being flexible with your schedule and your priorities. Like some weeks that might be better than others, and that's okay, right. Like, progress is not always linear and every step forward, no matter how small, is still progress. You might even wanna reset your expectations weekly, as you never know what is. You know what life is going is throwing at you, or how baby's sleeping or not sleeping, or whatever. Like just celebrate showing up, even if it's for a quick walk or a few quick squats during playtime with your baby. Like, the key here is to remind yourself that any movement is better than none and it all adds up over time, and so trust that these small steps will lead to meaningful results in the long run.
05:18
Number three I'm a huge, huge believer on leveraging nap time or just your baby's schedule in general. So in my opinion and what I found works best for me is one of the best times to really squeeze in a workout is during your baby's nap. So you'll want to have your plan ready so that you can go straight to it when your baby goes down. Hint, hint. If you're not a subscriber already inside the Movement With Julie app, it makes it super simple for you to have a plan and easily be able to pull it up on your phone. Plus, every single workout has a 30 minute variation, and even if you don't have 30 minutes, you can still do. You know one to two giant circuits and that's going to give you, you know, at least 10 to 20 minutes of a workout, and there's variations. If you don't have, you know, access to a bench or whatnot, all you genuinely need is a few pair of dumbbells in a small space. So what I encourage you to do is truly set out your workout clothes, your equipment, water bottle, whatever that is ahead of time while baby's awake, to really minimize any delays and really maximize the time that you have. So, like, when baby goes down, you are ready to work out no excuses.
06:21
And if naps right now, in this season, are not consistent yet, try to incorporate your baby into your workouts. You can do squats while you're holding them. You can use a baby carrier for added resistance, lay them on a blanket nearby while you do the quick circuit. Like, maybe you even spread out your circuit of training throughout the entire day, like who said that it needs to all get done at the same time? Like you can spread it out throughout the entire day, especially if you're super freshly postpartum. Obviously, you want to be cleared by your health provider, but you know, five minutes here, five minutes there whenever you get a chance. Just go through another round and you might even find that involving your baby becomes kind of this fun bonding activity, like even simple movements like pushups or planks or leg raises that can be done while your baby is close and entertained.
07:04
And really don't underestimate the power of a stroller walk If you're in a place right now. As I'm recording this, colorado is going through like this Arctic freeze, so I wouldn't recommend going outside right now if it's like negative one. However, if you are in a state where you know you can stroller walk right now, that's a great way to combine fitness with fresh air and just have some calming time for your baby. But make it work for you, your schedule, and just remember that flexibility is key during this season of life. And if you're overwhelmed or you're feeling very overwhelmed, I just again want to encourage you to start small, even if it's a short session, as little as five or 10 minutes. This can boost your mood, your energy levels and just make it easier to tackle the rest of your day and over time, these small sessions can and will add up to significant progress and help you to establish this consistent routine, but the important thing here is to focus on the effort, not the duration, and give yourself credit for the time that you are making to honor your body. Consistency, at the end of the day, is about showing up in whatever capacity you can, and you'll soon notice how those small movements and moments of movement can have a positive impact on your physical and mental health and really celebrate the little wins. They are the foundation for big changes.
08:22
Number four is to prioritize efficient workouts. So efficiency is absolutely key when you're a new mom, and this applies to your workouts just like anything else that it applies to in this season of life. Like I know that you know. But when time is limited, every minute matters, right, and so that's why I love quick, effective workouts like the ones that I have in my app. Like they're focused on compound movements that target multiple muscle groups at a time, and these exercises are not only going to be maximizing your time but also improving overall strength and endurance, giving you kind of the most bang for your buck. And by targeting, you know, several muscle groups simultaneously, compound exercises allow you to really build strength even in a shorter workout.
09:03
So even if it's, you know, 20 minutes of dumbbell workouts. It will leave you feeling a sense of accomplishment and it will leave you feeling energized. And a short session, even 10, 20 minutes, that alone can boost your mood. It will increase your energy levels and improve focus for the rest of your day. So if you're looking for workout ideas, just dive into my Movement Julie app. I believe it's genuinely created for busy women, stay-at-home moms, working professional. It's perfect for anybody who's very limited with time, limited on equipment, has a busy schedule, and all the workouts are designed with flexibility in mind. Like you can easily adjust based on how much time you have. And just remember that short workouts can still absolutely deliver great results when done consistently. So, whether you're squeezing in a you know a quick session during nap time or you're doing a few exercises while your baby plays, every bit of effort counts and contributes to your overall health and wellness. And I know I'm repeating myself, but I cannot say this enough, especially in this season of life. Like, I just want to be that voice of truth and voice of encouragement for you.
10:08
Number five don't be afraid to ask for help. So, whether this is your partner, your spouse, your friend, a family member, lean on your support system so that you can carve out time for yourself, even 30 minutes a few times a week. That can make a huge difference for your physical and mental health. Remember that taking care of you helps you show up as your best self for your baby and for your family and those other people that are relying on you. And if asking for help feels hard, just remind yourself that you're not just benefiting yourself, but you're also modeling self-care and prioritizing health for your family. Like, if you can't ask it for yourself, just remember that the choices and you really prioritizing this balance and just this willingness to carve out some time for yourself and to better your health, that's going to serve your family long-term.
10:58
Number six focus on movement, not perfections. Like, some days is going to be harder than others, and that's okay. And on those days, focus on movement over perfection. A walk around the block, a walk around your basement, a walk around your living room stretching on the floor while your baby plays, or even dancing in your living room with your baby. Like the goal is to honor your body in some way, shape or form every day, even if it's just five minutes, and by letting go of the need for perfection, you are allowing yourself to enjoy the process and so celebrate the effort, not just the results. Number seven practice gratitude. Oh dear Lord, please practice gratitude for what your body can do.
11:37
I know during this time, you tend to focus on what your body looks like. Trust me, like I get it. I'm six months postpartum. My body does not look anything like it did last year at this time Well, last year at this time I was growing a baby but even like a year and a half ago it doesn't look anything like I did. You know it did pre baby and that's okay. That is okay. And I know that you have good days and bad days.
12:01
Like you think you need to exercise because your body looks a certain way and you need, I just want to encourage you to shift your mindset around your body. Like your body just did something incredible it literally grew and literally birthed a whole human being. Like come on, how freaking amazing is that? So, instead of focusing on how your body looks, focus on what it can do. Like it grew this child and now it's still helping this child grow and be healthy. So please just cut your body looks, focus on what it can do. Like it grew this child and now it's still helping this child grow and be healthy. So please just cut your body some slack, give it some grace. It's tired and it's still working so hard. And gratitude is such a powerful motivator, like it really does shift your perspective from criticism to celebration, taking a moment every day to thank your body for showing up for you. This mindset shift can and will transform how you approach fitness and self-care and self-appreciation and self-respect, and so you start to feel more motivation, in my opinion, to work out, because you're wanting to move your body, to honor your body, not to burn more calories, and really honoring your body is what you need right now, not worrying about the calories Number eight.
13:08
Keep it simple. You don't need to have fancy equipment or these complicated routines a pair of dumbbells, some resistance bands or even just your body weight. That's enough right now to get yourself a great workout Like. Simplicity in this season of life is your best friend and it can help you build a consistent routine without the added stress of preparing this elaborate setup or finding extra time to get to the gym. Really focus on exercises that are easy to set up and require minimal space. So, for example, even if you're not following a plan like my Movement with Julie app, like bodyweight squats or pushups or resistance band rows. Those can be done right in your living room. Like these, movements are not only effective but also adaptable to different fitness levels, so you can modify them as needed, like adding a pair of dumbbells to basic movements like lunges or shoulder presses. This can increase the intensity without complicating your routine, and this approach keeps things manageable and really does reduce the barriers to getting started. Plus, having a simple and reliable plan in place really does make it easier to getting started. Plus, having a simple and reliable plan in place really does make it easier to stay consistent, even on those busy, tired days. But remember that the key is to create a workout routine that feels accessible and fits seamlessly into your lifestyle. I'm again gonna hint at it because I am such a believer in my program, but the Movement With Julie app really does. It provides dumbbell workouts for busy women, women who are stay-at-home moms, who literally only have a couple minutes to work out, and you can literally do all of my workouts in your living room. You can do all of my workouts in a spare bedroom, in your unfinished or finished basement, in a garage. Wherever it is that you have. You can do them and you genuinely do not need a lot Like. Trust me when I say you do not need a lot at all.
14:53
Number nine track progress beyond the scale. So, as a new mom, your fitness goals should shift from weight loss to feeling strong, having more energy, improving your mood. It's important to track these non-scale victories to remind yourself that progress isn't just about numbers. It's about how you feel and what your body is capable of. So really try to pay attention to things like how much energy you have throughout the day or how much your strength is improving over time, like these milestones are just as important as physical changes that you might see on the scale, like even moments like being able to carry your baby more comfortably or having the stamina to play longer without feeling drained. Those are huge wins. These victories show that you're building a stronger, more resilient body and they're a testament to your commitment to your health. Progress is personal, and recognizing these smaller, meaningful improvements will keep you motivated to continue to show up for yourself. And, last but not least, be gentle with yourself. Please, please, please, give yourself grace.
15:55
This is a season of adjustment and it's okay if your fitness journey looks different than it used to. In fact, it probably should look different than it used to, because you're literally caring for a human being. You're navigating like a whole set of responsibilities that maybe you never had before. Finding time for yourself. That alone in and of itself, can be a challenge. The important thing here is that you're trying and the effort is worth celebrating, and so remember that every bit of movement, no matter how small, contributes to your overall wellbeing. Like celebrate your efforts, even if they feel insignificant at times, because you only had time for a 10 minute stretch or a quick walk around the block, that still counts.
16:34
Progress is not about perfection. It's about honoring your body with movement in a way that fits your life right now. So trust that the small steps that you take today, those are going to add up over time, and know that it's okay to prioritize rest when you need it. Being gentle with yourself also means silencing this self-criticism and really focusing on what you're doing right instead of dwelling on what you didn't accomplish, and really celebrate the fact that you're showing up for yourself in any capacity. This mindset shift can really help build a more positive and sustainable relationship with fitness, especially during such a transformative season of life. So there you have it.
17:13
There's 10 ways to manage fitness as a new mom. Let's quickly recap. Number one you need to shift your mindset. Number two set realistic expectations. Number three leverage nap time or baby schedule. Number four prioritize efficient workouts. Number five don't be afraid to ask for help. Number six focus on movement, not perfection. Number seven practice gratitude for what your body can do. Number eight keep it simple. Number nine track your progress beyond the scale and, last but not least, be gentle with yourself. Number 10, I hope that this episode just reminds you that you can find time for fitness, even as a new mom Like. It's not about perfection, oh dear Lord. It's not about perfection right now. It's about doing what you can when you can and really celebrating every win along the way.
17:58
If you love this episode, make sure to share it with another mama who could use some encouragement. And if you're looking for a way to make fitness more simple, you can head over to sale. That's S-A-L-E dot movementjuliecom to gain instant access to my dumbbell. Only workouts for women. I genuinely believe in this. The programming, the app. I mean all of it. Like. I genuinely believe in this. The programming, the app. I mean all of it Like. I genuinely believe it can transform your life in this season of life, and I know that it will keep you motivated and on track for prioritizing movement in this hectic and exhausting season that we are all in. If you love this episode, I also know you will love episode 403, the ultimate guide to being consistent in 2024. So I will go ahead and link that in the show notes below so that you can easily go tune into that, but that is all that I have for today's episode.
18:41
Mama, I hope that you found this helpful. Again, I would love to hear from you. I would love for you to share this with another maybe freshly postpartum mom or someone who is about to be postpartum, just so that they can be armed with the knowledge and armed with encouragement, because that is what we all need in this tired season of our life. All right, I love you so dang much. I mean it, and I'll talk to you in the next one.
19:09
All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie A Ledbetter yes, it's with an A in the middle for that daily post workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.