People often claim that they are doing everything possible to lose weight without any results. There are a wide variety of reasons and ways that we end up overweight, but millions of people are just making the same mistakes over and over again. If you don’t know the basics, you will always fail in losing weight.
Losing weight is easy right? You just need to burn more calories than you consume. If you consume more calories than you burn you will never lose weight. This concept is so unbelievably easy to understand and 99.9% of people inherently understand it. It’s not complex….so why is this so difficult?
There are a couple super basic things you can change that will make massive improvements on how you track calories, both the ones you consume as food and the ones you burn at the gym.
The one thing that every diet professional and nutritionist agrees on is the fact that people always underestimate how many calories they are consuming. It happens every single day and there are many weight loss studies that are proving this.
Some people underestimate the food quantity. They think they are eating 1 serving, when the reality is that they really eat 3-4 servings instead. Common reasons for underestimating calories are from drinks, condiments, and snacks. That morning Starbucks run might be hurting more than just your wallet! There are so many drinks at Starbucks have north of 300 calories. And its not just Starbucks drinks that are the culprits. If you have a non-water drink with every meal (iced tea, diet coke, lemonade, etc) that can easy add up to 800-1000 calories per day, especially with all the jumbo sized drinks out there. That only leaves you 1000-1500 calories for food!
Condiments are also another source of hidden calories. Just two tablespoons of mayo can have over 200 calories! The same thing goes for ranch dressing, sour cream and many other condiments. Be careful with all salad dressings and other condiments. No one counts these calories, but they can account for 500-1000 calories a day! Make sure you start counting yours and see how much of a differnce it is for you. You can see why people often underestimate their calorie consumption.
Another pitfall is that we often overestimate calories burned while exercising. So not only could you be underestimating your calorie intake, but you also overestimate calories you burned. And then you wonder why you are unable to lose weight!
It’s been reported many times that you can’t trust the calories displayed on a treadmill or elliptical machine. To be safe, you should probably take 70% of that number and use that as your calories burned for your workout. Also, fitness apps like MyFitnessPal or others might be able to give you a more accurate number.
Everyone knows the theory of losing weight, but many people struggle to execute that theory. Hopefully this article has helped with some of the most common pitfalls people run into when trying to burn more calories than they consume.