IF you’ve plans to lose weight but just aren’t seeing the scales budge, it’s time to sweat the small stuff.
We’re talking about the foods and drinks which often go unaccounted for, yet could be adding a stack of extra calories to your daily diet.
GettyIf your waistline isn’t getting any trimmer, despite your best efforts, it could be the little things setting you back[/caption]
After all, the basic notion of calories in vs calories out is important when it comes to weight loss and weight gain.
“If you’re looking to lose weight, over-consuming calories can be a contributing factor to impairing weight loss, amongst many others,” says registered nutritionist, Jenna Hope.
“As a result, it’s often the hidden calories which are easiest to over consume and thus, once you become aware of them, they can be the easiest to reduce too.”
Are you falling victim to any of these hidden calorie counts?
The sugar in your tea or coffee
Always adding some sweetness to your brew?
“One sugar is equivalent to 5g of sugar which accounts for an extra 20 calories,” explains Jenna.
“Just 5g of sugar is equivalent to one sixth of the recommended maximum daily sugar intake.
“While the calories might not sound too significant, if you’re adding two sugars to two cups of tea or coffee per day, that’s around 80 calories extra per day and 20g of sugar.”
To cut down and save on some cals, Jenna recommends halving the amount of sugar in your tea or coffee and gradually reducing it slowly until you no longer need it.
Rome wasn’t built in a day, so don’t expect to go cold turkey and stick to it.
Make sure reducing your sugar is gradual so your taste buds get used to the change.
Free-pouring the fruit juice
Although a glass of OJ does provide several benefits, Jenna says that generally, the recommended serving size on juices is around 150ml, which on average contains around 70 calories and 15g of sugar (depending on the juice).
“This is significant enough, although most people are consuming far more than 150ml in a serving and more like 250ml per serving,” she explains.
“This can significantly increase the calories and the sugar intakes.”
Aim to stick to one 150ml serve a day of fruit juice – actually measure it out – or use juice as an alternative to squash to enhance the flavour of water.
Throwing on the salad dressings
A spoonful of olive oil is one thing, but how often do you find yourself just free pouring dressings all over your lunchtime salad?
Jenna says some commercial salad dressing can be particularly high in calories, salt, sugar and saturated fats.
“A classic Caesar salad dressing can contain around 60 calories per the recommended serving,” she notes.
“Furthermore, we’re often consuming far more than the recommended serving sizes.”
She adds: “Where possible, try to stick to lemon juice and vinegar to season your salads if you’re looking to lose weight.”
The condiments at your summer BBQ
“As it’s BBQ season, many of us may fall victim to the condiments, which can drastically increase the energy on your plate,” says Jenna.
In fact, just one serving of mayonnaise can contain 100 calories and a serving of ketchup and BBQ sauce contains around 15 to 20 calories.
“The chances are you’ll be having a few squirts of each with your sausages or burgers this summer, so it’s definitely something to bear in mind if you’re looking to lose weight,” she says.
Always ordering oat milk in your lattes
Oat milk has taken over when it comes to dairy replacements.
But as Jenna points out, it’s actually higher in calories than you might think, and higher than other alternatives such as almond and soya.
“Oat milk can contain around 50 calories per 100ml with some of the barista versions containing slightly more,” she explains.
“A latte can contain around 250ml of milk, which means that an oat milk latte can contain 125 calories, which are often not accounted for.”
Instead, try opting for unsweetened almond milk as this contains far fewer calories.
The mixers in your alcoholic drinks
Vodka and coke, gin and tonic and pre-mixed cocktails… these can all rack up in the calorie department.
“Summer season can often call for more cocktails and an increased consumption of alcoholic beverages,” says Jenna.
“Be aware of added syrups in pre-mixed cocktails.
“Since alcoholic drinks don’t have to contain nutrition information, it can be difficult to know what the calories and sugar content of them are.
“Where possible try to stick to clear spirits, fresh lime and soda or very dry wine over cocktails and pre-mixed drinks.”
Successful snacking
If you’re a notorious snacker, it can be hard to account for all the ‘picky’ bits of food you eat throughout the day.
But you can still lose weight and hit your goals, despite a fetish for all-day grazing.
“Snacking often gets a bad reputation and that’s typically because we think of snacks as high sugar, high salt and high fat foods, such as biscuits, crisps and chocolate bars,” explains Jenna.
“However, snacks can be an excellent way to top up your micronutrients, help to stabilise your blood sugar levels and see you through the rest of the day.
“If you’re someone who enjoys snacking, ensure you’re sitting down with a dedicated snack at a regular time rather than grazing throughout the day.”
She adds: “Additionally, aim for lower sugar, higher protein snacks which will help to stabilise blood sugar levels, increase satiety and can reduce overeating.”
She recommends boiled eggs, oat cakes or crudites with hummus, roasted beans or chickpeas, natural yoghurt with fresh berries, or a piece of fruit with a teaspoon of peanut butter.
Prepping these healthier snacks ahead of time and popping them in the fridge is a great way to steer hands away from sugary snacks and more towards the nutritious options.
“Additionally, staying hydrated is essential when you’re looking to lose weight as often thirst signals can be misinterpreted for hunger signals, which can cause you to overeat,” says Jenna.