“I eat small portion sizes and I try to make sensible food choices but I still can’t seem to lose weight?”
The above statement and one’s similar are all too familiar with people who are trying to shed a few pounds. But can it be the case that if you are eating healthy foods and eating in moderation that you may find yourself still unable to lose weight? Absolutely, but the reality is often that the individual is actually consuming more calories than they believe.
Studies have shown that people regularly under report their calorie intake by 50% or more on average. So an individual thinking they eat 1,000 calories per day is more likely eating upwards of 1,500 per day.
So what are the reasons people misjudge calorie intake so much and are therefore not losing weight…
- Thinking fruit and vegetables are “free foods” that don’t affect your total daily calorie intake. Fruit however, being a source of carbohydrates, contains 4 calories per gram meaning an average banana can contain upwards of 60 calories. Vegetables, although less calorie dense, are also a carbohydrate source and contain 4 calories per gram. Fruit and vegetables should definitely be part of your diet, but the calories still need to be accounted for.
- Not measuring out Condiments. Many sauces are high in fat and sugar and if you freely squeeze it onto your plate without knowing how much you’re having the calories can quickly add up over the day. Try measuring out one serving of mayonnaise (13g) which equals 100 calories and you may be surprised at how little it is. Try opting for reduced sugar and fat versions to help reduce total daily calorie intake
- Nibbling on food whist cooking and taking food off your partners/child’s plate. These nibbles may only be 5 or 10 calories at a time but do that 3-4 times every meal, 4 meals a day, 7 days a week, and that’s a lot of extra calories for food you probably won’t even remember eating. This on comes down to will power, you just have to be aware of what you’re doing and try and phase it out.
- Drinking your calories. When your busy it’s easy to grab a “healthy” drink on the go to help keep you full. But picking up a fruit smoothie can set you back as much as 170 calories (250ml innocent smoothie). Instead, go for water (flavoured if preferred) or a diet soft drink.
There can be many reason someone may not be losing weight as fast as they may want to be, but looking at the above four reasons may help you to kick start your weight loss again.