- You don't need to count calories to lose, gain or maintain weight.
- However, it helps to know which foods are the most energy-dense.
- It can be easy to sneak extra calories into your diet in the form of cooking oils and spreads.
whether you or not calculate calories Units of energy affect weight loss, gain, and maintenance.
Knowing how many calories are in a particular item can help you: reduce fatnot being able to build muscle, maintain weight, or understand why your weight has changed.
Some foods are much more energy-dense than you think. For example, if you start cooking with a little more oil than you used to or eat a Frappuccino instead of an Americano, those changes can cause changes in your weight.
But there's no need to fear calories, there's nothing wrong with having fun high calorie foods. It's simply a matter of having the knowledge to consume the right balance.
graham tomlinsonThe personal trainer and fat-burning coach shares five examples of “hidden calories” in foods and drinks that you may not be aware of.
1. Edible oil
“Cooking oils are often overlooked, but they can definitely add a significant amount of calories to your day,” says Tomlinson.
One tablespoon of cooking oil contains about 140 calories, Tomlinson says, but you can use a smaller amount (about 5 milliliters) to fill a pot with about 45 calories. .
but, Olive oil It is worth including in your diet, especially since it has many health benefits, but be aware that it is energy dense.
2. Coffee drinks
“Many people don't know that they can save hundreds, if not thousands, of calories each week with simple tweaks to their 'on-the-go' coffee,” Tomlinson says.
If you prefer milky coffee, switching from whole milk to skim milk will lower the calories. Also, if you enjoy a coffee drink with syrup, try pumping less often or ask your barista for sugar-free syrup.
3. High-fat meat
“The cuts of meat you consume on a regular basis can also have a big impact on your fat loss progress,” says Tomlinson.
For example, 200 grams of beef mince with 20% fat content contains approximately 504 calories, while the same amount at 5% contains 248 calories.
Similarly, choosing chicken breast instead of thighs or venison instead of beef can reduce the calories in your meal.
4. Spreads and dressings
“Spreads such as mayonnaise and salad dressings can also add relatively large amounts of calories to your diet, even though they may seem small,” says Tomlinson.
For example, one tablespoon of mayonnaise contains approximately 95 calories.
If you want to stay in a calorie deficit, Tomlinson recommends switching to lower-calorie foods or eating less.
5. Nibble
When counting calories, we often underestimate our daily intake. This may be the reason why you gain weight or find it difficult to lose weight.
“Forgetting a high-calorie snack or eating someone else's food may seem like a small thing at the time, but over time it can add up,” says Tomlinson. say.
Everything counts, whether it's your child's ear, a handful of chips you're cooking, or a spoonful of peanut butter from the jar.
