This post has been updated since it was originally published on 02/28/2022
Weight loss can feel like an elusive process; it’s easy to get discouraged. It can be overwhelming with how many pills, programs, and diets are on the market that promise results, and you may be unsure of where to start. Oftentimes we overthink the weight loss process and get so caught up in seeing quick results, but the key to steady, lasting weight loss is simpler than you may think. To lose weight, you have to be in a calorie deficit, or burn more calories daily than you’re taking in. You burn calories through obvious things like exercising, but most of your calories spent come from simply living—every day tasks like walking, breathing, and the functioning of your organs all contribute to your daily calorie expenditure. One thing that can affect your ability to lose weight is your metabolism, which directs the body’s process of burning calories. Supporting your health, specifically your metabolic health, will set you up for success if you are embarking on a weight loss journey.
But how exactly do your metabolism and weight loss connect? “Your unique metabolism directs how many calories are burned by your body each day. Many factors influence your metabolism. It tends to decrease with age, inactivity, loss of muscle mass and hormonal imbalances (hypothyroidism, postmenopause),” says . Another thing that can negatively impact your metabolism’s ability to function is restrictive dieting. “A rapid dramatic weight loss due to severe caloric restrictions has been associated with a slower metabolism where the body tries to compensate and conserve as much energy as possible in the context of drastic reduction in food. A gradual weight loss (1lb per week) is more likely to keep the metabolic rate intact and less weight regain.” Additionally, regular physical exercise, including resistance training, can boost your metabolism’s function.
Your diet also plays a role in your metabolic health. When it comes to weight loss, one thing we often don’t take into account are the things outside of food that are high in calories. Condiments and dressings are especially tricky and can throw off your calorie deficit. “Condiments can be sneaky sources of calories that can add up if you are not mindful of serving size,” says. Elaine Chiquette, Pharm.D., Chief Scientific Officer of Gelesis, the maker of Plenity. To learn more about the worst condiments that can impact your metabolic health and hinder your weight loss progress, we asked Chiquette and Dietitian Melissa Mitri RD, MS. They told us mayonnaise, ketchup, BBQ sauce, and ranch dressing are some of the biggest culprits.
1. Mayonnaise
Weather you're spreading it on a turkey sandwich or dipping your French fries in it, there's no denying that mayonnaise is a tasty spread that can work its way into a whole range of meals. Unfortunately, it's also one of the most fattening condiments out there, which means it can take a serious toll on your metabolism. "Condiments high in fat and calories like mayonnaise-based salad dressing or aioli, tartar sauce can have as much as 100 calories per tablespoon," Chiquette warns. To avoid these heavy-hitting calorie counts, you pay want to consider going with a low-fat variety if you really can't cut mayo out of your diet.
2. Ketchup
Ketchup is one of the most popular condiments out there. Some people just can't live without it. Unfortunately, though, you may have to—or at least cut down on it significantly—if you really want to lose weight. Chiquette says this is partly due to one sneaky ingredient: corn syrup. "Commercially available ketchup commonly contains high fructose corn syrup." Luckily, there are some ways to get around this issue. Try using homemade salsa instead, or opt for an organic, sugar free ketchup that doesn’t have all the additives.
3. BBQ Sauce
BBQ sauce, much like ketchup, is often packed with sugar and calories, Chiquette says. While cutting it out of your diet completely can put a serious damper on summer cookouts, finding ways to avoid this condiment could be necessary if you want to keep your metabolism in tip-top shape. Chiquette recommends alternatives like oil & vinegar vinaigrette or fresh herbs to spice up your meals and get that savory taste.
4. Ranch Dressing
Okay, this one is hard for us too. Ranch dressing is clearly delicious, but it shouldn't come as a surprise that this creamy condiment is also packed with fat and calories. "Just a 2 tablespoon serving packs about 129 calories, 12 grams of total fat, and almost 3 grams of saturated fat," Mitri warns. "These calories add to your waistline without providing any satiety or nutrition, which makes it easy to go over your daily allotment. If you want to enjoy a tasty salad without putting your metabolism at risk, she suggests using olive oil and vinegar or lemon juice instead.
While healthy swaps are helpful in any fitness journey, it is important to note that you don’t have to give up the foods you love, even if they’re higher in calories or sugars. “Weight is controlled by very complex interactions between hormones, gut, brain, gene and environment, our own metabolism plays just a part of the entire equation.” Chiquette says. Anything can be enjoyed in moderation, it’s all about balance.
