The whole business of being healthy and making permanent lifestyle changes can feel overwhelming.
Particularly in January when we’re saturated with information about the newest, best ever diet, cleanse, detox, miracle, pill or program.
Building your own healthy living project is about making small changes that become permanent habits.
Calories in coffee
Coffee. It’s one of my favourite things.
Since the beginning of my weight loss journey, I’ve had two large skinny cappuccinos daily. Way back when, I looked up the number of calories online – 100 calories for a skinny cappuccino.
When my weight loss slowed down, Chris was looking at what we could do to shake things up. We’ve never quite agreed on those skinny cappuccinos; he would prefer that I drink black coffee. But while I was making progress, he let it slide, particularly as I didn’t eat between meals and had the coffee instead.
I took a closer look at the calories in my coffee by getting out the Pyrex jug and measuring how much milk I was consuming.
Here’s what I worked out:
Note: If you have sugar in your coffee, add 20 calories per teaspoon.
It was more calories than I’d been accounting for. Almost double.
It might seem like no big deal. And one off it isn’t, but I was drinking two large coffees daily.
I had been accounting for 1,400 calories in coffee each week (2 x 100 calorie skinny cappuccinos daily), but I was actually drinking 2,576 calories, an extra 1,176 weekly.
Which is similar to the amount of calories I eat in a day.
I was drinking an extra day’s worth of calories every week.
My new habit
So what have I changed since that little discovery?
Firstly, I no longer work in the city so my expensive coffee habit (both financially and calorifically), has been curbed by availability.
I have the Nespresso machine at home and sometimes make a cappuccino, but mostly I add a small amount of milk to my coffee.
When I’m out and about, I still enjoy a skinny cappuccino but I always order a small one instead of medium or large.
This is my new coffee habit.
Making small changes every day adds up to big change overall.
What’s your coffee
And is there a small change you can make?