I weighed myself this morning, as I do every Sunday. I usually wake super early on Sundays now knowing its my weigh in day. I'm not sure if its excitement or just nerves. Today I was up on the scales at just after 6 (for me, this is super early). 103.1kg today, thats a drop of 1kg in the last week. I'm happy I dropped a kilogram, and over the last 3 weeks, its 5.2kg I've dropped which is great. But. This should have been more. I couldn't help feel annoyance the scale didn't read lighter. I set out to walk the dog and clock up 6k steps before 8am all the while pondering what has gone wrong this week. My exercise levels are great; 4 x weights, 4 x boxing, most days I clocked near or over 15k steps. My diet *should* be somewhere near 2300 calories per day. I estimate (conservatively), that I have a constant calorie deficit of 1500 per day. Over 7 days, this should equal a weight loss of closer to 1.5kg. I guess my clean diet is not as clean as I thought. I haven't been counting calories overt the last few weeks, and I now think I should have. Counting is good if things get off track as it helps me to see where hidden calories are coming from. But today I think i figured it out - its the oil. I've been putting a pretty generous amount of sesame oil into my rice. It gives it a nice flavour, but also easily bulks up the calories. Likewise with my salad, I've been putting a good dose of Olive oil with chilli. As I've just looked up, both of these oils are around 120 calories for a tablespoon. A TABLESPOON!!! I've been pouring these straight from the bottle and I know its a whole lot more than a tablespoon of each per meal! I'm going to guess I am adding 6 tablespoons to each of my 2 meals daily - thats (6 x 120) x 14 which equals a staggering 10000+ additional calories a week. 10k unnecessary calories. I think thats the smoking gun as to why my weight loss is slower than expected. Time for a few tweaks. As it turns out, oil was making me feel full after meals. Eliminating it has left me feeling more than a little bit hungry today. I looked up some alternatives and settled on Coconut Aminos for starters. Its a similar taste to balsamic Vinigar. Mixed with some chilli and rice, it didn't taste too bad. I'll play around with it this week and find the right balance. For the slaw, I stuck with the default dressing, no extra oil. The food tasted fine, but didn't leave me feeling full. I guess thats what the additional fat from the oil was doing. Its going to take a few days to adjust, until then I'll just tough it out. I'm 23 days in and I'm not about to give in to a bit of hunger. In other news, I walked 17k steps and did a high weights, strength workout. I'm going to bed early and home this hunger disappears by morning.