People say it all the time. “I eat healthy, but I can’t lose weight.” You may have said this yourself at one point. No matter how many “superfoods” you eat, no matter how many nutrient-packed foods you consume, if you eat too many calories you will NOT lose body fat. So if you have a healthy diet, where are these extra calories coming from? Here are some of the usual suspects:
One of the biggest offenders of these extra calories is olive oil. You’ve probably heard people refer to olive oil as a “good fat”, and this is true as it is a good source of monounsaturated fats. But too much of a good thing can be a problem. Just one tablespoon of olive oil has 14g of fat and 120 calories. If you’re using olive oil and vinegar as your salad dressing and not measuring out your portion, think about how easy it is for your healthy salad option to become as high in calories as that sub sandwich you replaced it with.
Another unexpected contributor to your weight-loss woes could be the all-healthy nut. Nuts are a great snack option as they are a source of both healthy fats and fiber, and they can be a great flavor-enhancer for your meals. However, they have the same calorie-dense problem as olive oil.
Just one ounce of nuts has nearly 170 calories and 15g of fat. If you’re snacking on nuts without monitoring your portion size, it’s easy to consume more than a few ounces without even realizing it. Keep nuts as part of your diet, simply stick to moderate portion sizes.
Long-term coffee consumption is associated with a decreased risk of Type II Diabetes, along with other health benefits. So where lies the problem? Sugar additives can make your morning cup of Joe higher in calories than a typical soda, particularly if you’re getting it from a popular coffee franchise. For instance, a large caramel iced coffee from Dunkin Donuts contains 230 calories and 52g of carbs before adding in any milk or sugar yourself! It is not inherently unhealthy to flavor your coffee with some milk and sugar, so long as it’s controlled. Limit yourself to 1-2 tbsp of creamer/milk and 1-2 tsp of sugar/sweetener per cup and you shouldn’t have anything to worry about. Put in these additives yourself, or make sure to give your server clear instructions.
Too Much of a Good Thing
It’s important to eat plenty of foods packed with essential vitamins and nutrients, as well as eat foods you enjoy. The key is always moderation. Too many calories of ANYTHING leads to too much body fat. Keep this in mind and you’ll be better equipped to tackle your fat loss!
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