When we talk about BLTS, especially around summer time, our minds automatically go to that succulent sandwich with layers of bacon, lettuce and tomatoes; add a little mayo and SHABAM you’ve got yourself a picnic-perfect sandwich to take on all your summer adventures. Are you hungry yet? We know we are, but the type of BLTS we’re going to go over today have nothing to do with bacon, lettuce, or tomatoes; they do however have a whole lot to do with sabotaging your goals. These are the BLTS we’re talking about: Bites, Licks, Tastes, and Sips. While they may seem harmless, like grabbing a spoonful of peanut butter here, a handful of chips there, a sip of wine every so often, they can add up to a whole lot of calories in a short amount of time. And if you do this on a consistent basis--say your office has a candy jar that’s available for everyone and you have a candy or two a day--you are slowly but surely sabotaging your goals. Think about the concept that small things over a period of time can have a snowball effect and become big things. Take this example: If you were to cut out 125 calories from your diet a day consistently, it doesn’t seem like much. That could easily be a handful of candies or take out those few sips of wine. Over time this will amount to a huge shift in your weight! Let’s break down the numbers: say for 31 months you cut out 125 calories a day. That’s 940 days. Multiply that by the 125 calories and you have eliminated 117,500 calories from your diet. 1 pound amounts to about 3500 calories, so take that 117,500 and divide it by 3500 and you get 33.5 pounds! That’s 33.5 pounds that you were able to lose through making a simple shift. However, it works in the reverse as well! If you continue to eat 125 additional calories a day, it will amount to 33.5 pounds gained instead of lost! So how do you stop biting, licking, tasting, and sipping? Try these tips! Write everything down A 2008 study funded by the National Heart, Lung, and Blood Institute followed 1700 participants as they attempted to lose weight. The study found that those who kept records or a food diary of everything that was eaten lost twice as much weight as those who kept no records. That’s some good stuff! In a way, having a food diary will hold you accountable to everything you put in your mouth, and will shed some light on just how much you are actually eating in a day. Change your mindset about food All too often, people think of food as a reward. This can cause huge problems when it comes to losing weight because you might reward your good behavior with eating something you know you shouldn’t. For example, if you worked out extra hard you might indulge in a desert after dinner, or have an extra glass of wine because “you deserve it.” Thinking of food as a reward and that you are depriving yourself if you don’t succumb is an easy way to fall off the wagon. Instead think of food as fuel for your body, and try to find other things you enjoy to reward yourself. Chew on some gum This seems like an overly simple solution to a snacking problem, but it can work. When you’re craving something sweet, a stick of gum can satisfy that craving! You might not even be hungry, but psychologically you want a snack or think you need one. By giving your mouth something to chew on, your body will indicate that you are eating and it will help your mind move past the craving. And with all the different flavors of gum out there, you can find one for whatever craving your taste buds desire! While these tips are great for short term solutions, most people ultimately fail in reaching their goals because they lack the support and accountability of a professional; after all, a food journal can’t talk back or give you advice once you’ve plateaued. That’s why we offers support every step of the way with our nutrition coaching program. Give us a call today to learn more about how we can support you to lose weight, fit your clothes better, increase your confidence, and boost your energy!
