Let's talk about HIDDEN CALORIES - those calories that nobody thinks about or adds to their daily intake.
SAUCES - adding a spoon of mayo here, some dressing on your salad, BBQ sauce on your burger. These all add up and if you're doing this numerous times a day everyday then you could be adding an extra 100-200 calories a day without even realizing. Just 1tbsp of these things can be more calories than you realize and also a true tablespoon really isn't as much as you think it is.
- 1tbsp mayo = 90 calories
- 1tbsp ketchup = 20 calories
- 1tbsp vinaigrette = 45 calories
- 1tbsp Ballymaloe Relish = 25 calories
FREE POURING OIL - this has to be one of the worst ones for added calories as you literally have no idea of how much oil you're using. You may think that's a tiny amount but oil is so calorie dense that even the smallest amount can have a decent amount of calories. Always always weigh/measure your fat sources like oils and nut butters as it's so easy to underestimate them.
- 1tbsp coconut oil =120 calories
- 7g butter (usual size of the little pats you get in restaurants) = 50 calories
DRINKS - another huge culprit for the added calories as often people don't think twice about drinks as they're more focused on the food so forget that a latte or Coke still has calories. Dropping liquid calories from your day is a great start to dropping some calories from your diet without changing much else. Simply switching to americanos with a drop of milk and sugar free syrup can save you a lot of calories and switching to diet soft drinks.
- Tall caramel latte Starbucks = 200 calories
- Tall skinny latte from Starbucks = 100 calories
- 1 can of Coke = 140 calories
Bites, licks and tastes - these all still count!!! Just because it's from someone else's plate doesn't mean it doesn't count. I know a lot of parents are guilty of picking from their kids plates and this can lead to adding 100-200 calories or more per day without you even realizing. If you think about it each bite, lick or taste is anywhere from 20-50 calories so if you are doing this numerous times a day then this could be the reason you're not seeing results.