The weekend is here.
Which often means meals out, a drink, or food that’s a bit more indulgent.
And that’s fine.
But something interesting came up in a conversation the other day that’s worth thinking about.
It’s what I call the bites, the licks and the tastes.
You know the ones.
A nibble while cooking.
A biscuit with a cup of tea.
A handful of something from the cupboard.
Finishing what’s left on someone else’s plate.
^^^ guilty…
None of them seem like much on their own.
But when you add them up across the day…
They can easily equal the calories of a full meal.
And that’s where it gets interesting.
Because if those calories had been eaten as a proper meal instead…
You’d probably feel far more satisfied.
Take the humble jacket potato for example.
The poor thing has had a rough time over the years.
Everyone seems to want to get rid of it.
“Too many carbs.”
“I’ll skip that at lunch.”
But according to the satiety index, it’s actually one of the most filling foods you can eat.
Let’s say a jacket potato is around 150–200 calories.
Someone skips it to “save calories”…
Then later in the afternoon has:
A biscuit
A snack
Another little something
Suddenly they’ve eaten two or three times the calories…
…and still feel hungry.
Whereas the jacket potato might have kept them full for hours.
This isn’t about banning snacks.
It’s simply about awareness.
Noticing the bites, the licks and the tastes throughout the day.
Because sometimes just being aware of them changes how you structure your meals.
Maybe you have the bigger lunch.
Maybe you split a meal in two.
Maybe you choose something more filling earlier in the day.
There are lots of ways to do it.
And the key thing is finding what works for you.
That’s why generic advice online often falls short.
Even this message falls short..
Because everyone’s routine, schedule and habits are different.
Which is exactly what we work through in the 28 Day Kickstart in a one to one FIRST.
Before you come in.
Helping you find a way of eating and exercising that works in your real life.
Not a perfect plan.
Just something you can stick to consistently.
If you’d like to find out more about the 28 Day Kickstart, you can do that here:
Matt “couch jacket potato” Fruci