You’re eating right and working out every day. Still, you can’t seem to shed those stubborn pounds of body fat. It’s a frustrating problem. But sometimes you’re not eating as healthy as you think. When people track their calories, they often don’t take into account “hidden calories,” those sneaky sources of fat and carbs that still add to your bottom line. Here are some common sources of hidden calories that may be making it harder for you to lose weight.
Salad Enhancements
You may think you’re doing something good for yourself when you eat a salad, but you could be racking up more calories than you think if you throw on cheese, croutons and a handful of nuts. Don’t forget about the salad dressing. The bottle may say only 90 calories per two tablespoons, but most people use double or triple that amount. Those extra calories really add up. Be careful when you order an entree salad at a restaurant too. It’s not unusual for some restaurant salads to contain well over 1,000 calories.
Sauces
It’s not just what you eat, it’s how it’s prepared and what goes on it. Sauces and gravies are a common source of hidden calories. When you eat a meal at a restaurant, some sauces, especially cream-based ones, can add 200 or more calories to a meal. Some people see salmon on the menu and automatically assume it’s the healthiest choice, ignoring the fact that it’s bathed in a cream sauce. When you eat out, it’s better to ask for the sauce on the side so you can control the amount.
Beverages
Coffee has no calories until you add milk and sugar, and don’t forget the umpteen calories in some coffee drinks. For some reason, people don’t count the calories they drink. It only counts if they have to use their teeth to chew it. Beverage calories can really add up unless you’re drinking unsweetened tea or water. Be accountable for what you drink if you want to have a slimmer waistline.
Condiments
Mayonnaise on sandwiches and burgers and even ketchup can add significant calories and sugar to your lunch. A tablespoon of mayo has around 50 calories. Ketchup has only 15 calories per serving, but it also contains sugar. Besides, who uses just a tablespoon? You can see how fast the calories add up. Use mustard or salsa in place of mayonnaise and ketchup to lower the calorie count.
A Little Nibble Here, A Little Nibble There
Samples at the grocery store, a bite of a doughnut at the office, the pack of gum you munched on all afternoon – they all add up. Many people fail to take these calorie sources into account, but almost everything you put into your mouth has calories. With the exception of unsweetened tea and black coffee, everything adds to your caloric bottom line.
Get Control of Those Hidden Calories
Be mindful of how your food is prepared and what goes on your salad, especially when you eat out. Be more aware of what you’re drinking and those extra bites you take just to “try something.” They add up.
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