Things such as sauces and oils can often be a big road block to weight loss. People can be great at tracking everything they deem important, but then forget about things such as condiments or cooking oils.
This is where a lot of wasted calories hide and when they’re left untracked, can cause your progress to stall.
In this photo is a quarter serving of Coles Burger Sauce (6g) vs. a full serving (25g) and as you can see, there’s an 84 calorie difference. This may not seem like much, but if you’re someone that loves adding sauce to every meal, or salad dressings, or cooking in oil, it can seriously add up over the course of a week.
Let’s break it down:
▪️An extra 84 calories in 3 meals per day of sauce/oil/salad dressing = 252 Calories
▪️252 extra calories a day over 7 days = 1764 extra calories
▪️Let’s say you’re in a basic deficit of 500 calories per day, which gives you a 3500 weekly deficit
▪️3500-1764 = a revised 1736 weekly calorie deficit.
So you can see you’ve effectively halved your deficit over the course of a week just from untracked condiments. I promise you that can make or break your progress!
So to summarise, if you’re plateauing then start tracking everything that goes in your mouth. Not what you think you should track, everything! If you’re still not losing then you’re no longer in a deficit and your daily calories need adjusting.