‘It’s only a little sauce on the side, and a bit of oil for cooking – I don’t need to track that…’ 🤔
If you’re hoping to lose fat in a sustainable way you need to be aiming for a deficit of around 200-300 cals a day. Most people are pretty good at tracking the big stuff – the sandwich, the packet of crisps, the porridge for breakfast etc but how often do we overlook the little stuff. That little bit of ketchup on the side, that chilli sauce on your rice, that dash of oil in the pan….
And how often when you’re trying to lose fat do you deny yourself something you really want simply because you’re ‘on a diet’. A cheeseburger comes in at around 805 cals – this is something you may not feel you can have whilst on your ‘diet’ and yet you probably don’t even think twice about the 1,284 cals you might rack up in sauces and oil (and tbh that’s a conservative estimate on the oil!). In one week that’s your whole deficit gone and you may not even realise it.
I always tell my clients to track everything – right down to the oil they’re cooking with as that can be the difference. So if you’re tracking cals and hoping to lose fat make sure you include these, and if you’re just trying to cut some cals maybe they’re a good place to start being more mindful too?
Oh and if you fancy a cheeseburger – just factor it in to your calories and have it! 🤗xx
Remember – calories count! 🤗xx
Every Step Fitness 