Hey there Auburn / Opelika fitness enthusiasts!
Before working with us, one of the biggest reasons some of our clients weren’t losing weight was because they didn’t understand the concept of “calorie leak.”
What is Calorie Leak?
Picture this: You’re counting your calories and you’re aware of the food you’re putting in your body. But what about the ranch you dip your potato wedges in? The sugar and cream you add to your coffee? Or the dressing you drown your salad in?
Often, we account for the main food we’re eating but overlook the small calories that “leak” in from these extras. And let me tell you, they add up quickly.
The Hidden Calories in Your Diet
Even foods, syrups, sauces, and drinks touted as “zero calorie” actually have some amount of calories. I’ve seen people miss out on accounting for as much as 500 calories per day in what they think they’re consuming. Just 500 extra calories a day can add up to a pound of fat gain per week!
Common Culprits:
- Ranch Dressing: One serving (30g) of ranch dressing is 145 calories. Many people use 2-3 servings on their salad, adding up to 290-435 calories.
- Coffee Additives: Sugar and cream in your coffee can add significant calories without you realizing it.
- Sauces and Condiments: Ketchup, barbecue sauce, and other condiments can add up quickly if used generously.
How to Manage Calorie Leak
This doesn’t mean you can’t enjoy sauces, dressings, or drinks. But being aware of their impact on your calorie intake is crucial for effective weight management.
Tips for Better Calorie Management:
- Measure Your Portions: Use measuring spoons or cups to track how much dressing or sauce you’re using.
- Opt for Low-Calorie Alternatives: Choose dressings and sauces that are lower in calories or made with healthier ingredients.
- Read Labels Carefully: Pay attention to serving sizes and calorie information on food labels.
- Track Everything: Include all the “extras” in your daily calorie count to get a more accurate picture of your intake.
Understanding and managing calorie leak can make a significant difference in your weight loss journey.
Keep moving… Stay moving… Stay healthy!
Cam Peavy, Founder of Infinity Wellness
