“I’m in a caloric deficit but I’m not losing weight.” I hear this a lot.
If you’re in a caloric deficit, you should be losing weight. So, what’s wrong? In many cases, people forget to count their liquid calories.
If you’re tracking your calories, you need to take EVERYTHING into account. It’s easy to dismiss your morning pick-me-up and just say you drank a coffee. But unless you’re drinking black coffee, there are calories, and sometimes quite a bit.
This might be an extreme example, but you can see how you can very easily offset that caloric deficit just after one “coffee”. But even if you’re just adding cream and sugar to your coffee, those are calories you need to take into account. Even an extra 200 calories can take you out of your caloric deficit.
Do you need to give up coffee? Of course not. I would never tell you to do something so insane and reckless.
Ordering the drink on the right is totally acceptable, and I would never tell you to do otherwise. But if you are struggling to lose weight, and your daily coffee is adding hundreds of calories to your day, it may be a great place to start making some changes.
Try sticking with black coffee. But if you need to add some cream, look for nonfat milk or unsweetened almond milk. Focus on sugar-free syrups if you need some flavor. Instead of sugar, use stevia and/or spices like cinnamon or nutmeg. Or, just follow my buddy @themacrobarista and order his recipes exactly as you see them to take out all the guesswork!
If you can’t figure out why you’re not losing weight and you’re tracking everything you eat, make sure you take into account what you’re drinking too! Even just cream & sugar can sneak up on ya if you’re an avid coffee drinker, so be sure to count ‘em.