Know What to Look For on a Label
I want to focus on the top part (in the blue circle), because it could be the most detrimental to your weight loss if you don’t get it right. As you can see, the “Servings Per Container” is 2. That means that you need to DOUBLE everything on this label. Yup, that means the box contains 500 calories, 24g fat, 62g carbs, and 10g protein. To be clear, if the label said “Servings Per Container of 4”, yes you would quadruple everything. A good example of just how much this can add up is a bag of chips. Typically, it will say something like “serving size 13 chips”. Thirteen chips! Who gets a bag of chips to eat 13 of them? To top it off, those 13 chips usually supply around ~150 calories, 8g fat, 15g carbs and 2g protein. Now, let’s say you got a big bag with 10 servings per container. You would multiply those numbers by 10! That bag of chips has 1,500 calories, 80g of fat, 150g of carbs, and 20g protein.
I recommended choosing foods, especially snacks, that say “Serving per container 1” or 1 package. This assures that the numbers you see are, indeed, the real totals in the entire product. My second recommendation, because I know it is not that common to find 1 serving per product, is to portion out the serving size and put the rest of the package away. In this example, take a 1 cup measuring tool and put the rest of the box away.