If you're struggling to lose weight or simply fit into those jeans again, you might want to pay attention to these three SIMPLE yet frustrating things you could be dropping the ball on. ⁣

As we know, in order for your body to lose excess body fat you must achieve a calorie deficit which means eat less food than your body needs to maintain its current weight.

If you’re not sure how much food you should be eating to achieve that calorie deficit, start by plugging in your numbers here. Then subtract about 20% from your maintenance calories and there ya go! Your projected calorie target.

Now even when everything is going right and you’re either paying attention to your food through tracking or you’re eating more intuitively, things can still not pan out how you want them.

So here are a few ways sneaky calories can creep in and derail your progress.

1. You’re Using Too Many Condiments

Ranch, ketchup, mayo, bbq and so many more can literally be the differences of being in a calorie deficit versus being in a surplus. You can easily pack on an extra 200 calories and wonder why you’re body isn’t changing even though it seems you’re doing everything right.

2. You’re Eating Too Many Nuts

We all know it's important to eat our healthy fats but it's so easy to overeat cashews, almonds, and walnuts (to name a few).

I went on an experiment lately and found that what I thought was a serving of almonds was more like 2 and that’s literally an addition of 120 calories which might not seem like a lot for one period of snacking but I was doing that a couple times a day. Add those extra calories up for the week and boom…you can guess what happens next.

3. You’re Using Too Much Oil When Cooking

One huge win for weight loss is actually cooking most of your food—and by far one of the most impactful—but it's easy to fall into the trap of using too much oil. And to make matters worse, many people use the unhealthier versions of oil like canola or corn when they cook.

Small Things Add Up

Most people underestimate how much food they really eat.

If you're struggling to lose weight, take a look at these small things and see if you're actually eating a serving size because that can make a radical difference in your progress.

Need some help with your nutrition?

Schedule a health & hotness session and let us give you a few nuggets that will unlock clarity and strategy to get you through any obstacles you may be encountering.