Nutrition and Calorie Tips

Ways you could be subconsciously over eating…

Ways you could be subconsciously over eating… 😋

When it comes to losing weight /fat it really is true that you get out what you put in. So often we subconsciously consume more than we realise. Sometimes it’s due to lack of time, sometimes it’s because our focus is elsewhere e.g. being distracted by work and absentmindedly grabbing a snack, sometimes it’s because we perceive things to be fewer calories than they are, and sometimes it’s denial – we don’t want to admit to what we’ve eaten or it feels too overwhelming to try to track it all.

So if you’re not seeing progress maybe it’s worth just having a think and seeing if you’re perhaps subconsciously consuming more than you think. Common ways this happen include:

  • Estimating rather than measuring. Are you actually weighing things or are you using estimated weights? Eyeballing things and saying that’s probably about 30g? Or you using inaccurate measures like ‘cups’ or ‘medium banana’ – how big is ‘medium’?
  • Are you honestly tracking everything you’re actually eating – what about the odd bite/ spoonful here and there? The odd chocolate/crisp etc? They can really add up!
  • Are you including liquid calories? If you drink a lot of coffee/tea are you including the milk?
  • Alcohol – are you underestimating the calories from alcohol? It’s easy to rack up a couple of thousand calories over a weekend in booze.
  • Sauces / dressings / condiments – again it’s easy to overlook these but over a week they can easily add up to several hundred/thousands of calories.
  • Oil in cooking – a drizzle /slug of oil is at least 100-200 cals! Swap to a 1 cal oil spray – 30 sprays is only 30 cals so you’re still saving!
  • Secret snacking / picking – are you actually snacking more than you realise? That biscuit with coffee, the sweet you grab when you pop to the kitchen to make a cuppa etc.

We all do this. You’re not a ‘bad’ person if you’re not tracking everything, but you will only make progress if you can be really truthful and honest with yourself about what you’re consuming. At the end of the day it’s your body, your goals and your decision.


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