9 Sneaky Sources of Calories Preventing Weight Loss

Are you wondering why you just can’t seem to get off that 10 lbs. you’ve been trying to lose for the past year?

You’ve tried eating more vegetables, exercising more, even avoiding that sweet or salty snack at night. None of it seems to work.

So why is that?

I’ve heard this story of struggle one too many times and I can tell you that it almost always comes down to two things.

Underestimation and Overestimation.

What I mean by that is underestimation of the calories being consumed each day. And, overestimation of calories being burned.

So, I wanted to compile a list of mistakes people commonly make, that lead to under- and overestimation. I’m mostly going to focus on underestimation of calories consumed though, as that’s a biggie.

You may not have been aware of some of these, so my goal is to just bring awareness. I then want you to decide if you’d like to make some changes.

I’m betting that you will. I certainly did, and it paid. So, here are 9 sneaky sources of calories preventing weight loss goals from being reached.

The FDA

Yes, you read that right. In my opinion, the FDA (Food and Drug Administration) is one of the sneakiest sources of weight loss struggle.

That’s because the FDA allows food companies to state on the nutrition label that a serving has up to 20% less calories than it actually has.

They also allow them to state that a serving size has more calories than it really does. However, we all know that wouldn’t serve their marketing strategy, now would it?

So, when you are looking at the calories per serving on the back of a box of crackers, you might want to add 20% onto that number for a more accurate calorie count.

That being said, not all food companies are dishonest, but I’m willing to bet more than half of them are.

Cardio Exercise Equipment

Yes, you read that right too.

Although cardio exercise equipment isn’t a direct source of calories (obviously), it can contribute to weight gain indirectly. I know that doesn’t make a lot of sense without the full explanation, so keep reading.

Almost all cardio equipment companies program their machines to show that you are burning more calories than you actually are.

This oftentimes leads to overconsumption of food, mistakenly thinking those calories will be burned.

I found multiple articles citing studies that shows this, but had a challenging time finding the actual published studies. However, I was able to find some data from a study done at the University of California in 2010.

Researchers in the study found that stationary bikes overestimated by 7%, stair-climbers by 12%, treadmills by 13%, and elliptical machines by 42%.

Wait, what? 42% is criminal. So, certainly continue exercising, however take these percentages into consideration.

Plus, it’s probably best to trade that elliptical machine for a stationary bike. Even then, assume that the calories burned is an overestimation if you are trying to lose weight.

Peanut Butter

Yes, you read that right too. Peanut butter, delicious and mostly healthy, peanut butter.

Did you know that 2 Tablespoons has about 200 calories? 2 Tablespoons isn’t a lot. I put about that on my oatmeal in the morning, and I feel like I’m being stingy on the peanut butter.  

Just a note, 2 Tbsp. doesn’t mean two heaping large spoonfuls, it means level, measured baking Tablespoons. (Sorry to disappoint!)

So, if you are a peanut butter lover and can’t resist sticking that big spoon in that jar for a quick dopamine hit, try to resist the urge to do that too frequently.

The same goes for almond, cashew, and sunflower seed butters. All delicious and nutritious, but calorie-dense.

Fancy Coffee Drinks

It amazes me when I see the ingredients that go into (and towered on top of) some of these chic coffee creations.

Syrups, coconut cream, whipped cream, all things very high in calories. Essentially, dessert in the morning, especially if you couple it with a sugary muffin, buttery croissant, or gooey

We don’t realize that a liquid can have as many calories as a sandwich does. Especially a liquid that isn’t a super-size soda or a sugary cocktail.

• Read (or skim) this too! How to Decrease Your Caffeine Habit
• GET WEEKLY TIPS: Eating Habit and Weight Loss Tips

A tip for when you do want to treat yourself to that yummy craft coffee, ask the barista to go light on the syrup and cream. You may find you enjoy the flavor just as much as the original version.

Hey, you may even develop a habit of going lighter on the sugars and fats for everything.

Alcoholic Drinks

Speaking of cocktails, if you like going out for happy hour, then keep reading. I’m sorry to be the bearer of bad news.

Your alcoholic beverage, whether it be a light beer, glass of wine, Manhattan, or Cosmopolitan, can take the place of a sandwich as well.

Did you know that depending on the type of wine, the calories in a glass of red wine has a range of 125-190 calories for just 5 ounces?

Remember, that 5-oz serving is quite a bit smaller than the generous pour your friends are serving you at dinner at their place.

If you prefer a dirty martini, you can count on there being anywhere from 300-400 calories.

Dining Out

This one is probably a little more obvious, however I think people still underestimate the amount of calories in a meal out.

The main reason for this is that we see the ingredients on the plate, such as the sweet potato, grilled salmon, and asparagus. However, we aren’t seeing the butter, cream, or oil. These are oftentimes “invisible,” but pack a lot of calories.

• Read this too! (It’s packed full of good stuff) How to Change Your Eating Habits: Your Ultimate Guide

When we cook these same foods at home, we are usually using less oil or butter, because we are trying to balance tasty and healthy.

Chefs at restaurants however, have one goal, to make the dish taste amazing. This usually entails being generous with the fats.

Appetizers

Appetizers are an honorable mention here, because they oftentimes contain more calories than you’d care to know.

For such tiny culinary creations, they can pack a large punch. So, just be aware of this, and choose wisely.

Ice Cream

Ice cream primarily consists of cream and sugar. So, is it a surprise that the calorie count is so high?

The combo of the cream and sugar make it highly rewarding to our brain, so we tend to get a large spike in dopamine. This leads to the continuation of sticking that spoon into that pint, even when we know we should stop.

Just to give an example, Haagen-Dazs chocolate peanut butter ice cream has 1,190 calories per container, which is 2 ounces shy of a pint.

Of the ice cream flavors, peanut butter ice cream does seem to hold the highest calorie count, because as you read earlier, it is calorie-dense.

• If you like to dig into a pint of ice cream at night, then read this too! Should You Break Your Habit of Snacking at Night?

Cheese

My apologies, but it’s true. Cheese is a common food contributing to weight gain. In a 1 oz. slice of cheddar cheese (which isn’t a lot), there are 113 calories.

I don’t know about you, but I usually have a tough time stopping at just one slice.

So, if you do the math, and just eat four 1 oz. slices of cheese (excluding the crackers), that’s 452 calories! It would take running roughly 5 miles at a decent speed to burn that off for someone weighing 120 lbs. (Probably only 20 minutes on the elliptical though, since they burn so many calories, wink wink.)

Hummus

This one hurts. A food that is considered to be “healthy” can be a sneaky source of calorie surplus.

Hummus is primarily compromised of two ingredients, chickpeas and soybean or olive oil, both calorie-dense.

Sabra classic hummus contains 70 calories for only 2 Tablespoons. (If you haven’t tried their pine nut or olive tapenade hummus, put them on your grocery list. Just try to refrain from eating too much in one sitting.)

If you think about it, you’re getting about ½ Tbsp of hummus with each dip of the carrot or celery stick, so 4 dips equals 70 calories.

If you’re like me, you probably aren’t stopping at just 4 dips of the cut-up veggies into that creamy, delicious hummus.

What I recommend is to put some hummus in the tiniest Tupperware you can find. The ones for salad dressings are perfect. That way, you have a fixed amount, and it won’t be 500+ calories just for a healthy mid-afternoon snack.

Final Notes

I don’t think it’s necessary to refrain from all of these foods.

However, if you are struggling with weight loss goals or notice you’ve been gradually gaining weight, then consider reducing your intake of some of these.

What is probably the most helpful, is the awareness that food labels oftentimes underestimate the calories per serving. You will start getting into the habit of recognizing this and adjusting.

Same with the cardio equipment at home or at the gym. Assume you are burning less than you are.

Knowing this, you can see how food changes can actually be more useful when it comes to weight loss.

Just being aware can help your thoughts change, many times leading to a change in behavior.