We all know staying consistent with healthy habits can be a challenge—but have you ever thought about how the little bites throughout the day might be adding up more than you realize?

We’re talking about BLTs: bites, licks, and tastes.

They may seem small and harmless on their own—a spoonful of peanut butter while making a sandwich, a few bites of your kid’s mac and cheese, licking the spoon after baking, or tasting dinner as it cooks.

Individually, they don’t feel like much. But throughout the day, they can quietly add up and impact your progress—especially if they go unnoticed.

You might be eating balanced meals and exercising regularly, but still feel stuck or frustrated. Sometimes, it’s not about overhauling your entire routine—it’s about becoming more aware of the small habits in between.

Here’s what managing BLTs might look like:

🍴 Realizing you snack while cooking without even thinking about it

🥄 Pausing before licking the spoon or finishing what your kid didn’t eat

🍪 Noticing how often you grab “just a bite” of a treat from the breakroom

🍎 Choosing to replace frequent little nibbles with an intentional mini-meal that truly satisfies

This isn’t about restriction—it’s about mindfulness. Those little choices can help you feel more in control, reduce cravings, and stay more aligned with your goals.

Want to start cutting back on BLTs? Try these simple tips:

✅ Use the "plate it" rule: Instead of eating directly from the pan or package, put even small snacks on a plate. It helps you stay aware of how much you're eating.

✅ Keep a BLT log for 1–2 days: Just jot down any bites, licks, or tastes throughout the day—no judgment, just awareness. You might be surprised at what you learn!

If BLTs have been flying under your radar, you’re not alone. Becoming aware of them is a powerful first step.

And if you’d like guidance on how to create habits that support your health goals without added stress, working with a coach can make all the difference.

We’re here to help you feel confident in your choices—one mindful moment at a time.

In health and progress,

Coach Melody Rouse- Owner, PN-1 and HSN Nutrition Coach🥳🌈🏋️‍♂️🍎

Breakaway Fitness & Performance LLC

coachmelody@bfpnc.com

www.bfpnc.com

Helping You Be As Awesome As Possible!

PS – Our coaching program focuses on health first, not pressure or perfection.

If you want to feel good from the inside out—not just weigh less—click below to book a free discovery call 👇

Click HERE now!