Are you tracking your food at the moment but the scales aren’t moving? I’ve talked about scale weight before and why it may not change. Another reason can be that you aren’t in a calorie deficit, even though you think you are.
Often, when coaches ask whether you’re tracking absolutely everything, it can sound like an accusation, or as if you are doing something wrong. However, it’s not meant that way. It’s because we know how easy it is to forget those extra bites, licks and nibbles.
One study asked dieticians (people who have studied nutrition and have a degree in this area!) to track their intake and they under-reported by an average of 223kcals per day. If professionals can’t track correctly then you can see how easy it is for us to make mistakes.
Cooking oils tend to be a common thing that people forget to track. If you’re like me when you cook with oil, you probably don’t measure it out! One tablespoon of olive oil is ~120kcal. If you cook a few times a week then those extra calories can add up.
If you’re trying to lose weight switching to a 1kcal light spray can be an easy option. If you eyeball (generously!) the amount of oil you’re currently using, this can make a big difference over time.
Reference: Champagne et al 2002
(Reposted from Instagram)