You’re hitting all your daily calorie targets on a daily basis but yet the number on the scale doesn't seem to be moving the way you want it to.
This is frustrating when you feel like you have everything dialled down in regards to your nutrition, training and lifestyle.
This is the point where the small details form part of the bigger picture.
A couple of things to consider:-
A lot of us enjoy a cup of tea or coffee.
Are you factoring in the milk and sugar in your beverage to your total calorie intake?
If you’re not I think you might be in for a shock.
Say you drink 4 coffees with 50mls of semi-skimmed milk and 1 teaspoon of sugar in each cup on a daily basis:
Total Milk (100 calories) + Total Sugar (64 calories) = Daily Total: 164 calories
Which gives you a weekly total of………………………………
Over an extra THOUSAND calories a week just from your hot drinks that are being consumed without being noticed.
That is the equivalent to a small, Texas BBQ Pizza from Dominos ……………..with the garlic and herb dip I might add!
(Have you clocked I quite like pizza yet?)
Those of us that cook with oil of some description, are you accounting for that oil you’re using in your total daily calories?
Say you use one teaspoon of Olive Oil in 1 meal every day (could even be butter)
Daily: 135 calories - Weekly: 935 calories
Then add that to your drinks and that’s an extra 2093 calories that haven’t been accounted for.
That’s more than the government’s guideline for daily intake of females just in coffee and oil (not saying these guidelines actually mean anything these days)
Sauces are another common thing that are forgotten when tracking total daily calories.
Here's a few suggestions to bring your unaccounted calories down:-
- Substitute cooking oil for 1 cal sprays
- Substitute sugar for sweeteners (they really aren't as bad as everyone makes them out to be)
- If cows milk has too many calories for you, substitute for coconut or almond milk (for those with a sweet tooth almond milks the nuts- pardon the pun!)
I use the analogy of a the number plate bulb on a car being out, it might seem like a small thing, you might not even consider checking it, but when it comes down to it, that small bulb is enough to fail an MOT.
90% of the time I would say don’t sweat the small stuff.
But if weight loss isn’t happening, or is slowing down you might want to explore the smaller details which could be contributing to the bigger picture.