Shaping Up: The hidden calories that could be slowing your progress

But the results are not quite there.

This is where hidden calories can creep in.

It is not always the big meals that catch people out. It is the small extras through the day that add up without you realising.

Drinks are a big one.

A couple of coffees with sugar. A fizzy drink. A glass or two of wine in the evening. None of these feel like much on their own, but over a week they can make a big difference.

Then there are sauces.

Ketchup, mayo, salad dressing, sweet chilli. They make meals taste great, but they can add a lot of extra calories without filling you up. A few spoonfuls here and there soon stack up.

Snacking is another area to watch.

Grabbing a biscuit with a brew. Finishing the kids leftovers. A handful of crisps while making tea. These things are easy to forget about, but they all count.

Weekends can be the biggest factor.

You can be spot on Monday to Friday, then things loosen up. A takeaway, a few drinks, maybe a bigger breakfast the next day. Again, nothing wrong with that, but it can slow progress if it happens every weekend without balance.

This is not about cutting everything out.

It is about being more aware.

You can still enjoy your food and drinks. Just keep an eye on the extras. Small changes can make a big difference. Swap sugary drinks for zero options. Use a bit less sauce. Be mindful of snacks rather than eating without thinking.

You do not need to be perfect.

WORKOUT

Ten-minute workout – Burn and Move

This quick workout helps you stay active and keep things ticking over.

It is perfect for busy days when you want to get moving without overthinking it.

Format 30 seconds work 15 seconds rest 6 exercises 2 rounds

I always advise a light warm-up before you start and a good stretch afterwards.

Exercises Squat to reach Press ups Alternating side lunges High knees Plank hold Bicycle crunch

Short, simple and effective. A great way to stay on track alongside better food choices.

RECIPE

Garlic Butter Chicken and Potatoes

Serves 4

Ingredients 4 chicken thighs or breasts 500g baby potatoes, halved 2 cloves garlic, crushed 2 tablespoons butter 1 tablespoon olive oil Salt and pepper Handful of green beans

Method

Preheat the oven to 200°C.

Place the potatoes on a tray, drizzle with olive oil, and season. Roast for 20 minutes.

Add the chicken to the tray.

Melt the butter and mix with garlic, then pour over the chicken.

Cook for another 25 minutes until the chicken is cooked through.

Add the green beans for the last 5 minutes.

Serve hot.

Simple, filling and packed with flavour.