I only eat 1200 calories and I can't lose weight...
But do you actually?
Here are some common mistakes you might be making:
👉 You're guessing.
How do you know how much you eat, if you never measure it? I've had a client Susan claiming to only have one serving of cereals for breakfast (30g), which turned out to actually be between 100-150g, depending on how generous her eye was that morning! The difference is as much as 500 calories, which might be your target calorie deficit for a day cancelled!
👉 You're not tracking nibbles and treats.
How many times have you had a spoonful of peanut butter, slice of cheese or a cookie while preparing a lunch box for your kids? Oh, you've forgotten about that cupcake your colleague offered you on a coffee break at work? Of course the spoonful of sugar in your coffee doesn't count, you only have 5 coffees a day!
👉 You're only tracking from Monday to Friday.
Weekends are supposed to be relaxing, right? Well, you would be surprised, how easily a weekend of mindless eating can cancel all the calorie deficit, you've created through the week! Or even get you into a calorie surplus!
👉 You're not tracking alcohol and liquids.
Just because it's liquid, it doesn't mean it's calorie free. A pint of beer, for instance, contains 200 calories. A glass of semi-skimmed milk 120 calories. A can of coke 140 calories.
👉 You're not tracking vegetables.
While vegetables generally tend to be among the lower-calorie foods, some are surprisingly high in calories. Here are some examples of veggies and their calorie content: 4 carrots - 100 kcal, a cup of sweet corn - 150 kcal, a medium potato - 160 kcal. So be aware.
👉 You're not accounting for oils and condiments.
Yes, sauces, marinades and dressings have calories too. Mayo sandwich anyone? And calories from cooking oils can add up quite fast! One tablespoon of oil (15g) is 120 calories.
You can't track selectively. Everything that enters your mouth counts!