Published on April 1, 2021
I’ve been at this weight loss gig for a long, long time, and I can say, without question, that almost all clients, even if diligent with portion control in all other food groups, are very often very lax when it comes to control of their herbs, spices and other seasonings and especially in their fats (oils, both pour and spray); spreads, such as butter and mayo; and commercial salad dressings). (And, by the way, the same can be said for some Milk/Dairy items, such as liquid or powdered milk/creamer that folks use a few times a day, every day, in coffee or tea.)
Most herbs and spices have 5 calories or less per TSP (3 TSP = 1 TB), but most folks, unless following a specific recipe calling for a specific measurement, do NOT use a measuring spoon. They’ll shake or pour dry seasonings and spices directly from its container, or, if a spreadable item (such as mustard or mayo), they’ll simply use a knife to grab-and-spread.
Another major area of over-usage and under-counting is that of non-stick cooking sprays. Companies that produce those items are permitted to claim “0 calories” on the label under the guise of an unreasonably short spray time, creating the illusion of a calorie-free alternative to dense cooking oil. But they aren’t. One TB of olive oil = 120 calories and 14 gr. fat, and the same stats would apply if we emptied the contents of the cooking spray container! So while a 1-second spray of Pam = 7 calories and 1 gr. fat, most people are spraying away for way more than 1 second . . . and most people use Pam two or more times a day, and not only to cook, but to spray onto their salads.
At the end of the day, folks, all calories matter.
In general, if you cut 500 to 1,000 calories a day from your typical diet (the way you were eating that lead to your overweight or obesity) you’ll lose about 1 pound a week.
But, if you are mindlessly spraying and pouring, giving a “pinch” and a “smidgeon,” a “dot” or a “dash,” a “squirt” or a “splash” here and there a few times a day, every day, well . . . at the end of the week, all calories matter.
Yes, you can, and no doubt will lose weight initially even if you’re lax in these areas while adhering to portion control everywhere else, and that’s because you’ll have made a dramatic change in your overall way of eating. At some point, however, you’re bound to hit a wall, and one of the most common reasons for this (in addition to no longer strictly adhering to the program in general), is because, as stated above, you are NOT measuring and/or keeping tabs on the amount of herbs, spices, seasonings, sprays and spreads you are using every day. And since you weren’t diligent from Day 1 of your weight loss journey with keeping track of herbs, spices, and seasonings, items in the Fats column of your Lifestyle paperwork, (as well as powdered/liquid milk and creamers), the more resistant you’re going to be to having to start doing so later on.
At Weight★No★More℠ Diet Center we don’t ask clients to count calories; that’s not what we’re about. We’re about helping clients to change habits, teaching clients portion control, and proper pacing of meals and snacks, and helping folks plan their days so they can give proper time and attention to their self-care, and so much more. So, if you have perfectly planned and executed days and “all” you do every now and then is, say, a TB of garlic powder (30 calories) in an otherwise fully-accounted day, that’s one thing. But, if it’s a TB of garlic powder a few times a week, a 60-second-or-more spray of Pam twice a day every day, 2 TB of mayo on a sandwich a few times a week, “splashes” of creamer in multiple cups of coffee every day, and pouring balsamic vinegar on everything every day without any regard to portion, well . . . look out: here comes the wall.
Successful weight loss (and maintenance) is a long-term endeavor that requires diligence each and every day — and that includes paying attention to everything that goes into your body.