Do you have trouble losing weight? Are you eating healthy and exercising, but staying the same weight or even more frustrating gaining weight?
I may have the answer as to why. It could very well be in the little snacks you eat.
First of all, before I start spitting out the seemingly random and pointless number of calories within different foods I think it is important to first build an understanding of how many calories you should be eating per day.
According to Dietitians Association of Australia (DAA) the recommended daily intake for an average adult is 2078 Calories (Cal). This figure is based on an average adult diet. Depending on your age, height, weight, sex and how active you are, you may require more or less. Generally speaking for weight loss you'll want to consume less.
Some weight loss meal plans suggested that women consume around 1200-1400 Cal per day and men around 1800 per day, while still exercising regularly (3-6 times per week).
This means for women, a minimum of 300 Cal per meal (three meals per day: breakfast, lunch and dinner - no skipping meals!) and a total of 300 Cal in snacks each day.
For men, a minimum of 450 Cal per meal (three meals per day) and a total of 450 Cal in snacks each day.
With those figures in mind take a look at the chart below. It will highlight how easy it is to undo all your hard work and until now, how easy it was to unknowingly sabotage your own success!
A full size meal - Women: 300 Calories Men: 450 Calories
Snack Item Size Calories
Potato Crisps 100g 545
Chocolate Bar 60g 270
Sausage Roll 130g 373
Hawaiian Pizza Large 1440
Choc Chip Museli Bar 31g 129
Jelly Beans 18 beans 162
Blueberry Muffin 150g 447
Magnum Classic 89g 256
Dark Chocolate 40g 210
Movie Popcorn 36g 186
Hot Chips Medium 405
Coke 600ml 244
Red Wine 150ml 119
Vodka Shot 30ml 69
Vodka Mixer 2 x 275mls 274