Treats and Cheats: How Much Do Small Indulgences Effect Our Goals

By: Melanie Nelson, Director of TLS Sales

As TLS Coaches, we are often aware that our clients and even ourselves succumb to a treat – sometimes even daily – especially when it comes to the holiday season. But how much really, do these little indulgences effect our waistline or weight management goals? Let’s look at something as simple as a common sugary coffee drink to find out. 

If our metabolic rate is not high enough, or we are not active enough to burn them off, they will turn into extra pounds. Assuming the latter two are true – just one daily caramel Frappuccino could lead to a gain of 38 extra pounds in one year 

1 Caramel Frappuccino = approximately 370 calories 

X 365 days = 134,680 Calories /3,500 calories = 38lbs. 

Most of us are not having a Frappuccino daily, however, it’s easy to dismiss a treat here and there, especially during the festivities. Whether it’s a cocktail, an occasional run through the Drive-Thru, or our coworker always bringing home-made treats into the office. That small late-night snack of chips, popcorn or ice cream can all add up very quickly.

The problem with these items is twofold:

  1. They are high glycemic – causingthe body blood sugar levels to spike, which if eaten daily, takes a toll on the pancreas  This also puts the body into Fat Storage mode.
  2. They are filled with empty calories. Calories with no nutritional value to the body. 

Here is some example of some other common treats we may indulge in; 

1 cup of Ben & Jerry’s Cookie Dough Ice Cream – 540 Calories (who eats only 1 cup!!) 

1 Apple Cinnamon Muffin – 480 Calories 

McDonalds Happy meal – 475 Calories 

Crackers, Cheese and Pickles – 410 Calories (2 slices of cheese, 8 Triscuits and ½ cup Bread & Butter Pickles) 

1 Slice (133 g) of Pumpkin Pie – 383 Calories 

Reeses Peanut Butter Cups – 261 Calories  

1 bag of ACT II Butter lovers Microwave Popcorn – 200 Calories 

1 Snack-sized bag of Doritos – 150 Calories 

1 Rum & Coke – 130 Calories 

5 fl oz of Cabernet Red Wine – 125 Calories 

 Yes, 1 pound of fat contains 3,500 calories, hence the calculations above. These examples were for demonstration purposes only – to paint a picture to inspire healthier living. It is too simplistic to say that an additional 3,500 calories every month or in a year would results in a gain of 1 pound – as there are many other factors involved. Factors such as the quality of the calories, your age, metabolic rate, activity level and more contribute to weight gain or loss.

Here at TLS – we are not a calorie counting program. We believe in living a healthy lifestyle and we can all agree that the foods listed above in this blog are not good for our long-term health and vitality. We also recognize how difficult it can be to simply stop eating these foods. Food addictions and insatiable cravings are real which is why we have several programs that meet your needs to start living a healthier lifestyle that you can maintain and enjoy. 

Learn more about our different TLS Programs and download FREE recipes that are sure to satisfy your cravings in our New Shaking & Baking with TLS recipe booklet. These can all be found on