Are BLTs Holding You Back? How Small Bites Add Up More Than You Think

You’re eating balanced meals. You’re exercising. You’re doing all the right things.

So why does progress sometimes stall?

The answer might be hiding in plain sight—in the small, untracked moments throughout your day.

What Are BLTs?

No, not the sandwich. In nutrition, BLTs stand for bites, licks, and tastes.

• A bite of your kid’s leftover sandwich

• A lick of the spoon after stirring peanut butter

• A taste of dinner before it hits the table

They feel harmless. But when they’re happening multiple times a day, those little extras can sneak in far more calories than we realize—sometimes hundreds by the end of the week.

Why BLTs Matter

It’s not that a lick of frosting or a bite of mac and cheese is “bad.” The challenge is that they often go unnoticed and unaccounted for.

That can:

• Stall weight loss or body composition changes

• Leave you frustrated when the effort you put in doesn’t match the results you see

• Increase cravings by never fully satisfying your hunger

How to Manage BLTs (Without Feeling Restricted)

This isn’t about saying no to everything. It’s about creating awareness and making intentional choices.

Here are two simple strategies:

1. Plate it. Even if it’s just a small snack, put it on a plate or napkin. This makes it real and helps you pause before mindlessly grazing.

2. Log it for a day. Keep a quick list of every bite, lick, or taste. No guilt—just curiosity. Awareness alone often leads to change.

The Bottom Line

Sometimes the biggest barriers to progress aren’t the main meals—they’re the little unnoticed moments in between. By becoming mindful of BLTs, you can feel more in control, reduce frustration, and make choices that align with your long-term goals.

And if you’re ready for extra guidance, accountability, and support, coaching can help you turn these small shifts into lasting change.