Hidden Calories: How Small Food Swaps Can Boost Weight Loss After 40

If you’ve been trying to lose weight but not seeing the progress you’d expect, it might not be your main meals that are the problem, it could be the extras.

I’m talking about those sneaky calories that often go untracked: sauces, dressings, condiments, oils, milky coffees, a few bites of leftovers, or a handful of nuts while cooking. It all adds up.

One of the biggest culprits? Mayo and aioli.

Just one tablespoon can pack around 130 calories and 12–13 grams of fat, and that’s a level spoon. Most people use a much more generous dollop or two, which can easily double that.

To put that into perspective, 130 calories is roughly:

• the same as two small eggs

• a slice of toast with peanut butter

• or even a flat white made with full cream milk

So, if you’re using a couple of tablespoons of mayo or aioli each day, you could be adding an extra 130-250 calories without even realising it, which might be enough to keep you out of the calorie deficit needed for weight loss.

What you can do instead

You don’t have to give up flavour, but small swaps can make a big difference:

• Try a lighter dressing like balsamic vinaigrette or yoghurt-based options

• Use mustard, salsa, or lemon juice to add flavour without the calories

• Or simply measure your serving, one tablespoon goes further than you think when you spread it out

With about eight weeks until the end of the year, it’s not too late to make progress towards your pre-Christmas goals. The warmer weather is here, summer clothes are coming out, and a few simple changes can make you feel more confident and in control.

If you’d like some guidance and accountability to help you stay on track, I have a couple of one-to-one coaching spots left for the year. Together we’ll tidy up your nutrition, find what works for you, and build habits that stick. You can email me at angela@angelaevans.co.nz for more info or to book a free call.