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7 Calorie Sources of a Nefarious Nature.

Does this sounds familiar to you?
– You watch what you eat.
 
– Each day you’re diligent and control your cravings.
 
– This have been the way for months now, feeling proud you should.
 
However….
 
Things have plateaued, or worse, a few lbs have crept back on.
 
While there are various potential reasons for this (movement efficiency, lower TDEE, GAS, etc), one of the most common is sneaky calories.
 
It is all too easy to over eat.
 
You can blame genetics, environment and even god because god wants you to stay on the lager side of life as all people of that ilk are jolly, apparently.
 
While potentially true, the probability is low.
 
As a species we are wired to seek out things that make us happy, that comfort us, the give us a ‘fix’ if we feel something is missing.
 
Oh yes, food is a powerful tool indeed.
 
“Let food be thy medicine” and all that.
 
It is alarmingly obvious how much it affects your health, or lack there of, its the one thing most people have in common and the majority have control over (less for dire and unfortunate circumstances).
 
As such here are 7 common food items that pack a rather hefty caloric punch.
 
Because yes, calories do matter.
 
1 – Peanut Butter
 
It’s so tasty, so moorish, so destructive to your goals if you eat an entire tub in one sitting (which is easily done)
 
2 – Fancy Coffees
 
Personally I quite like a coffee, black of course.
 
I often venture in to various establishments and take a look over the menu acting as if I’m going to have something different, when everyone knows I’m going for a black coffee because of habit.
 
Did you know a flavoured latte can be at the lowest end 250 calories in one go?
 
It’s not hard to have 2-3 of those a day, for some in one sitting, just let that sink in.
 
3 – Protein/Snack Bars
 
May convenience reign supreme. It will keep our bellies full, our wallets empty and our waistlines ever expanding.
 
Often 100-300 calories per bar, I know people like you who demolish 5+ a day with ease because they’re made to be ever so delicious.
 
By all means enjoy them, just don’t fall to gluttony.
 
4 – Smoothies
 
Literally the devil in blended form.
 
While the proposed health benefits of your Whole Foods Smoothie are enticing you may also find that a single one of these can tip the sales at around 350-500calories commonly (based on store bought ones).
 
Obviously enjoyable, just be mindful.
 
5 – That 1 Alcoholic Drink a Night
 
Now one drink a day may not kill you, however if you find yourself having it before 10am you might need to see someone.
 
The issue in this comes from the size of glass people use, and some fall in to the trap of opting for say a low-calorie Gin, 90cals per hit, as such they have 11.
 
Okay, maybe not 11, however at least 2-3, the can happen several days a week and maybe double on the weekend.
 
While this may be your way of ‘relaxing after a long day at work’ it’s not the most optimal.
 
6 – Office Treats (various)
 
Cakes, biscuits, candy canes, anything you just pick at, they can all have you racking up callers without your knowledge.
 
Before you say or think it, no, you don’t deserve a treat.
 
You give dogs treats, last time I checked you’re not a dog.
 
*If you are a dog and you’re reading this with 100% comprehension, please know I’m impressed.
 
7 – Low Calorie Foods (any)
 
Yea, I can’t believe I wrote that either.
 
This falls in the same realm as the low calorie gin mother dearest has after dealing with her darling children all day.
 
Typically because something is low calorie people don’t feel guilty about having it, which is great before the mob decides to set up a lynch party.
 
Due to not feeling guilty of their ‘less than 100 calorie snack’ people will eat serval of them, across the span of a day you can consume 3,4,5 or more of these ‘low calorie snacks’ on top of your average meals.
 
Worst part is people won’t track them as they don’t see them as ‘real food’
 
All of this leads to an excess of energy and a potential calorie surplus, and that my friends leads to weight gain.
 
The gain coulee be LBM or fat Mass, that will come down to things such as training, hormones, etc.
 
(Most end up with fat mass gain, unfortunately)
 
There you have it, the seven sins you didn’t know about.
 
I rsememrb the days where the only ones you have to worry about were Lust, Envy, Greed, Wrath, Pride, Gluttony & Sloth.
 
Alas, this is our modern world.
 
Give the above some thought and just be mindful.
 
If you want to have a food you enjoy then please fill your boots, if the feeling the food yields you is something you need and can’t live without then so be it, however it the long term results have lead you to a dark place mentally then you may need to consider sacrificing that which you enjoy.
 
Not what people want to hear I know, however it’s often what they need to hear.
 
You’ve got all the control, use it well 🤗
 
Enjoy,
Ross
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Acronyms

Have you ever read, or heard someone mention TDEE? I see it written a lot and I think nothing of if, but yesterday Iw as asked what it actually means, it was then I remembered not everyone sits and reads books all day like I do.

The fitness word if full of acronyms, but I shall keep the use of them to a minimum in this post.

Here is the basics of TDEE or Total Daily Energy Expenditure.

If you’re TDEE is higher than your calories intake you will lose weight, that’s fact.

If your TDEE is lower than your calories you will gain weight, I’m sorry that’s how it is.

You can increase your TDEE by adding in exercise. This can be in the form of endurance cardio, lifting weights or sprinting/explosive HIIT training. Each one of these will lead to an increased TDEE, however some will have a better response than other.

If you jump on a treadmill for an hour or hit the road, you might burn lets say 700 calories in one go. That’s pretty much it, you will not have much *EPOC (I know, another acronym.See below for the details.), were as if you lift weights you may burn 500calories in the session burn a additional 500 due to the bodies need to repair/replenish itself. The same goes for sprinting, this is why those are the more optimal ways of improving body composition.

Another noteworthy point is that building new lean muscle tissue will increase potentially your BMR by 6-10extra calories per hour, yep that means you can eat more food like emoticon. Everyones a winner.
Sorry I’ve got lost in thought.

In short the higher your TDEE the more food you will be able to eat to maintain your current weight. If you’re in a deficit you will lose weight, if you’re in a surplus you will gain weight.
Now take that knowledge and achieve your goals.

Enjoy,
Ross

*EPOC – Excess post-exercise oxygen consumption. This is the oxygen debt you create through exercise that is then responsible for rebalancing your body. This processes will restore the body to a resting state and adapt it to the exercise just performed. This includes: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism to name a few. Therefore dependant on the type of exercise you perform the greater effect on EPOC/metabolism it will have.

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