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Beware the BLTs (Bites, Licks and Tastes)
The innocent BLT isn’t so innocent
OK, so I eat well – in general. Actually, I’m a bit obsessive compulsive about it and my food scale (I love that stuff). But that doesn’t make me immune to falling into bad habits. A few months ago when I started a 6 week fitness challenge, I took 3 days of detailed food journaling to see where my extra curves came from (obviously not from my 2 week vacation to Thailand). Having studied sports nutrition, I know the theory. But I was really surprised by the extra calories that came from the large ‘innocent’ portion. The handful of almonds I eat each day makes up almost 10% of my maintenance calorie needs. A nice standard 6oz piece of salmon, an extra 2oz (60 grams) accounts for another 6%. And the extra piece of toast I had, that’s another 100 calories, so another 6%. And does anyone actually measure how much salad dressing they use? I made… about 1.5 tbsp. It doesn’t sound like much but it’s about double what my salad actually needs to taste good. So that day alone, I consumed 400 calories above my maintenance level. Hmmmmm. At 3500 calories per pound of fat, that means if I ate like that all the time, I’d gain over a pound every month, even with working out 4-5 times a week. Yikes.
You can’t change what you don’t acknowledge
All of that is just to underline that it’s useful to know what you’re putting into your body because every additional bite, lick or taste (BLT) adds up to the calories you may, or may not, need to stay in shape. This doesn’t mean you can’t have your BLT. It also doesn’t mean you have to measure every serving. Just one key success habit is being aware of what we eat and making choices and trade-ins. If you really want a bigger portion of fish for dinner, great. But consider the trade-offs you might want to make – less butter on your potatoes, the drink you’ll have and/or skip the desert. As for me, I cut my almonds in half, relearned the correct portions of salmon and really, really, wait to see if I’m hungry before I bake that second piece of bread. And to top it off with more exercise… nice. But that’s a topic for another day.
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