Surprising Sources of Daily Calories You Can Easily Cut

No matter what your goals are, from losing weight to building muscle, calories are an important part of any diet or exercise program. Because it takes only a few to throw off any plan, and they can really add up, it is important to know what you’re eating and what is in it.

With the average 2,000 calorie diet being a more narrow target to hit than ordinarily thought, calories can be hidden anywhere. From breakfast to desserts, check out the below 10 surprising sources of daily calories you can easily cut. Whether in your morning coffee or weekend drink, they can really add up to pounds added or shed.

1. 1 Carb Calorie = 1 Fat Calorie

It’s right on the label. Calories from fat. However, in terms of weight loss, low-fat diets and low-carb diets are overall equally effective. Neither of which help lose weight in the long term, according to Walter Willett, chair of the department of nutrition at Harvard School of Public Health. 

2. Diet Soda
With fewer calories right on the label, diet does have fewer calories than regular soda. However, one expert reports that diet sodas can actually be worse for you. Containing only a small number of fewer calories, diet sodas have more aspartame, which is 180 times sweeter than regular sugar and can cause an increased appetite for sweeter things, leading to a higher calorie intake.

3. Ketchup
It may be America’s favorite garnish, but ketchup can also be a sneaky source of calories, as can all garnishes. Although the tomato part of ketchup is relatively harmless and in some cases good for you, a cup of it contains over 200 calories. The same amount also contains 111% percent of a daily sodium intake, over 60 grams of carbs, and over 54 grams of sugar.

4. Coffee Creamer
Can’t live without your morning coffee? You don’t have to as long as you keep it black. The most common creamers get into the double digits when accounting for calories, with the flavored varieties such as cinnamon, French vanilla, and vanilla caramel coming in at 35 calories for one measly tablespoon, which is bad news for anyone who likes to double or triple up on creamer.Only fat free half and half cream came in at under ten calories for one tablespoon. Skim or soy milk also makes for a healthy substitute.

5. Candy Bowl
Just about every office has one, but how many calories are you adding on by innocently dipping into the stash? Some of the worst choices include snack size M & M’s (93 calories), Mr. Goodbar snack size (90 calories), and Butterfinger Crisp Bar snack size (100 calories).

6. Restaurant Foods
Just because you give the cooking a break doesn’t mean the calories are softened as well. Chain restaurants can be far hazardous to a diet than any drive thru. With huge portions, loads of garnishes, and options at all days and hours, what isn’t on the menu can be dangerous for any diet. With everything from breakfasts to appetizers boasting over 1,000 calories.

7. Do You Like Piña Coladas?
That little umbrella is doing more than making your drink look ridiculous. It’s actually hiding the over 600 calories the average Piña Colada contains. Also high on the offender list are margaritas, daiquiris, or any drink with a sugary mixer. Too put it into perspective, a Big Mac is a better caloric choice than the pineapple and rum mix drink that may or may not contain ice cream. Better choices include a glass of wine (100 to 150 calories), non-flavored vodka (60 calories), or light beer (64 calories).

8. Exotic Not Always Best
The United States may be the fattest nation on Earth, but the high caloric foods are not contained to our shores. With Mexican, Chinese, and even Japanese food all containing up to 1,800 calories per serving, going international can also mean getting heavier.

9. Breakfast
It is the most important meal of the day, but if you’re choosing a creamy coffee and muffin – even the low fat kind – you may be needlessly adding 1,000 calories to your diet.