HerSUPPZ Her Brand Ambassadors, Her Holiday Strength, Her Wellness, Mental Health & Wellness, Nutrition, Tammy Patnode Leave a Comment

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If you find yourself frustrated with your fat loss efforts, you may want to take a closer look at exactly what your diet consists of. It may be a few little things that are adding up quickly that you aren’t even realizing.



Those little spoonfuls, squirts and dabs with a lot of sugar, barbecue sauce, ketchup, mayo, salad dressings all can add up to several hundred calories quickly. Even if you are using low calorie options, mustard, salsa and the like, using even these healthier options at every meal can add up to 50-100 extra calories!


If you think you have eyeballed what 4 oz of chicken is, you probably are close. But it could be 4.5 oz. Do that with 3 or 4 meals a day and you easily have a couple hundred extra calories. Especially if you are eyeballing your
butter or nut butters! A heaping tablespoon can soon turn into a double serving.


As in Bites, Licks and Tastes. Cooking for the family, samples at the store, licking the spoon… We have all done it.



Gum, mints and sugar substitutes?  Go ahead and add…

5 calories for a stick of gum and 4 calories per Splenda packet.

Careful contest preppers! Not only do they add up to empty calories but, they can cause major intestinal distress.

Do any of these sound like you? We are all guilty at one time or another but when we know better we can do better. If you try being more conscious of what goes in your mouth we promise you will see a difference in your abs.

Tammy Patnode is an IFBB pro physique competitor and NPC judge. She is a certified personal trainer and sports nutritionist. She offers contest prep, general training and weight loss programs for men and women that are customized for each client.

Tammy is one of our exclusive HerSUPPZ BRAND AMBASSADORS!

Click here to see all of Tammy’s articles and super-delicious-protein-packed recipes!

Check out her website Team-Tammy Fitness
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