Fit Friday // Small changes


Now that I have incorporated a steady amount of exercise into my routine and am enjoying it (rode about 40kms all up last weekend! yay!), I have started to make small but sustainable changes to the way I eat.

Here they are:

  1. Slow down: I tend to eat fast, I suspect it has come from being a mum with two kids close together. When the boys were babies I had to eat fast otherwise I either didn’t get to eat, or I ate cold, congealed, revolting food. The habit became ingrained and I have continued to eat quickly even now, all these years later.The problem with this is that it takes about 20 minutes for the brain to register that the belly is full, so I’ve been eating far too much because I haven’t given my body enough time to recognise that it’s had enough. Now I am trying to remember to take smaller mouthfuls and put my fork down between each bite to force myself to slow down.
  2. Portion Control: Flowing on from the previous point I am controlling the *amount* I eat by using a smaller plate. A little amount of food on a big plate just looks sad 🙂 A little amount of food on a little plate looks like more, and fools my brain into thinking that there’s enough food there.
  3. Caffeine: I’m reducing the amount of coffee that I drink by replacing it with green tea, which has many more health benefits. I still have a cup of coffee in the morning, but the rest of the day is tea. I’m not sure if there’s any science to back this, but I feel less hungry on the days when I manage to stick to this one. Next step is to cut out the Coke Zero 🙂
  4. Counting: You can only change that which you can measure. No idea who said that…but it applies here. I’ve found that it’s really easy to completely underestimate the amount of calories I’m actually taking in. The only way to make sure I’m reducing my intake is to count them. It’s a pain in the butt, and where I fall down most often, because I just can’t be bothered half the time, however I’ve found an iPhone app that makes it a much less arduous task. So we’ll see how this one goes.

I’ve lost half a kilo this week, so at least the scales are moving in the right direction.

My dear friend has challenged me to consider surrendering my eating to God, which is in line with  my current thinking and desire to live a 100% intentional Jesus-focussed life in ALL areas of my life. It’s something that I will be praying about and pursuing.

How did you go his week?


5 responses to “Fit Friday // Small changes

  1. Congratulations! I would also encourage you not to focus too much on the scales. Weight can fluctuate 1-2 kg during the day. Focus instead on how you are feeling – with increased exercise and better eating, you should have more energy and a better outlook.
    I have been trying to cut down on my portion sizes too.
    I’ve cheated an lost 2 kg when I had the flu, but am trying very hard to keep it off. Too bad we don’t live closer together, we could exercise together since I really need someone to motivate me.

  2. Congratulations. The scales do go up and down a lot so don’t be distressed if you gain a little as you probably will as you make more muscle from exercising but that muscle will help your body burn fat and it is fat you want to lose. Are you familiar with the glycemic index/load. Australia I believe is at the forefront of that research.

  3. so true about learning to feel a bit hungry and realising it won’t kill you – it’s the key i think. When i forget it – or i eat because i’m sad, not because i’m hungry – i put on weight.

    On the subject of Glycemic indices – there’s an excellent website run by the University of Sydney, with a searchable database that gives you values for a good range of foods.

    it’s in metric – US ppl can translate at

    • thanks for the link….I’ll go over and check that out. I’ve been playing with the types of foods that keep me satisfied…for example…if I have eggs for breekky I don’t feel hungry mid afternoon, but if I eat cereal, I do feel hungry. Experimenting this week with high protein cereals…see if that works the same way as eggs does.

      • no worries – watch out for so-called healthy options like ‘low GI’ processed cereals, health bars, and spreads – many of these are around 50% sugar – yep – everyone should read labels, lol.

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