Maintenance is an entirely different skill-set from losing weight. Maintenance is actually harder, because you
have to know more. Barbecue sauce is a caloric nightmare for maintenance. It’s mostly brown sugar and it’s
easy to eat 400 calories of barbecue sauce on chicken or ribs or hamburgers. Instead of barbecue sauce, use a
barbecue rub. Olive oil (and all oils) are also caloric nightmares at 120 calories per tablespoon. Take it way
easy on olive oil in cooking and on salads, or you’ll down and extra 400 calories without knowing it. Read labels
very carefully. Panera Bread used to have their tuna salad sandwich listed as 420 calories, except when you
read the fine print, this was half a sandwich, so you were actually eating 840 calories. Cookies are a real
problem too. Chocolate chip cookies or oatmeal raisin cookies at Starbucks are 400-500 calories each, and it’s
easy to inhale 2 of them with a cup fo coffee. Even Oreos have 50-75 calories, depending on whether they are
regular, Double Stuff, or whatever. Eat 6 Oreos, and you just inhaled another 300-500 calories.