Why eyeballing amounts is hard… 👀 🥜
I’m always telling my clients to try to be as accurate as possible when they’re tracking their food and calories. This means actually weighing things – particularly anything that is calorie dense.
Very often people tell me that they’re “pretty good” at estimating/eyeballing the amounts they’re having, that they have the same thing each day so they know what it looks like now, that they can estimate pretty well etc. I’m sure some can, but I know I can’t. I can at first but then often amounts creep up without you even realising it.
In this example on the left is 30g peanut butter – measured. On the right is an estimated amount … looks almost the same
right (especially if they weren’t side by side), but it’s actually 75g!
As you can see they look pretty similar to the naked eye, yet the calorie difference is significant (and that doesn’t include the bread it’s on). It would be very easy to assume you were using around 30g peanut butter but actually be using closer to 75g or more! It may not matter now and then but these calories do add up. And if that’s just peanut butter, what about other things?
Now I’m not saying you need to weigh every gram of everything forever. With less calorie dense foods it won’t matter as much but with calorie dense foods (e.g. nut butters, spreads, cheese, avocado etc) when you get it wrong you’re adding a large number of calories. So it’s worth being more
mindful with these sorts of things. This is also why measure like “a scape of peanut butter are no good – what’s a scrape? my scrape may not be your scrape etc Licking that spoon of peanut butter or an extra slug of olive oil in your salad, can easily add up to hundreds of extra calories consumed per day!
So if you are trying to lose fat/watching your calories maybe it’s time to go back and get those scales out and double check those estimates and see if you really are as good as you think you are.