It wasn’t uncommon for me to eat 3000 calories a day or more. Not that I ever actually counted of course, because if I had, I may have gotten sad and run to the pantry. But when I really stop and think about the amount of food I would consume over the course of one day, it’s incredible. No wonder I gained weight month by month.
Once I had lost about 40 pounds, just for fun, I sat down and gave my best effort at calculating what I used to eat. Here’s what a typical stressful/bored day may have looked like for me:
Breakfast -
- 2 chocolate chip cookies - 160 calories
- 2 bowls oatmeal with extra sugar - 300 calories
Snack -
- chips - 225 calories
- 1 pop tart – 200 calories
Lunch -
- 1 sandwich – 130 calories
- 1 yogurt – 100 calories
- 2 more chocolate chips cookies - 160 calories
- apple – 70 calories
- big handful of chips - 200 calories
Snack -
- candy – 250 calories
- crackers & cheese - 250 calories
Dinner -
- casserole – 350 calories
- 2 rolls - 240 calories
- green beans – 70 calories
- fruit - 100 calories
- salad with dressing - 120 calories
After Dinner Snack -
- tortilla chips w/melted cheese – 300 calories
- big bowl of full fat ice cream – 360 calories
GRAND TOTAL: 3585 Calories
When I look at this list I’m still embarrassed. This really was a typical day for me and I’m not exaggerating in the least. What I learned, in looking back, was that if I had been eating this many calories of foods that were high in fiber, full of lean proteins, and included lots of fruits and vegetables, I couldn’t have done it. My body would have given me the signal – “WHOA! I’m super full!” But because I was making such poor choices, eating foods mostly full of sugar, simple carbohydrates, and little protein, my body very rarely sent me any full signals.
So could I have really eaten that much healthy food? I guess I could have, but would I have? Probably not.
The lesson for me, as I was in process of losing all 150 pounds, was that it wasn’t just about the number of calories. The quality of the calories was vitally important as well. You can eat 1700 calories of M&M’s in a very short period of time, and although you may feel sick for awhile, you won’t feel full. Or, you can eat 1700 balanced calories, and give your body the nutrients it needs to stay healthy, and lose weight.
How did I fit all those calories in? Easy. They were empty calories. How healthy are your choices now, as compared to six months ago? Do you ever think about this? Diane
By the way, Ernesto from You On A Diet Blog has put together a list of 101 Ways To Weight Loss. It’s great, especially since one of my suggestions is #101!!
really good posting – it shows the difference is not just in the calories but what those calories contain. And that is hard for some people to really understand. In your example if you wrote out a day with only the junk but a total of 1700 calories – a person eating that would be REALLY hungry all day long!
At least there was no drive thru in your example!!!
I am pretty careful in what I eat now – but I often realize that I could have eaten a plate full of nearly ANY REAL FOODS at meal time – at my heaviest – and lost weight.
vickie´s last blog ..It works out that about once a quarter – I re-evaluate what I plan to do – what I am actually doing – and the biggie – is it working for me???
I know you said you were embarrassed when you saw all this food, but for me, and for a lot of people I know this isn’t unusual.
I’ve made big changes, but I still eat way too much. Thank you for sharing this with us. You are so honest – I love that a lot.
@vickie – There was no drive thru in my example because I just couldn’t bring myself to put it in there. Then the calories would have been 5000! I had many drive thru days!
@Monica – Good for you on making changes in your life. I always appreciate your comments!
wow it is amazing what you can eat when the calories are not healthy. When I first moved out of home and gained weight as a teenager I ate so much, it amazes me today and it was all empty calories too. thanks so much for the great link too
A Girl Running´s last blog ..7 Weeks Pregnant
I think my biggest problem, still, is binge eating. I’m getting better, but if I feel any strong emotion, the first thing I think about is what I can eat. I’m working on changing that, and paying attention to real hunger. I can’t tell you the number of times I’ve eaten a full big bag of peanut M&M’s. Too many to count.
Amy H.´s last blog ..Bobs
@Running Girl – It is almost scary how many unhealthy calories we can eat! I hope you are feeling better!
@Amy – Binge eating was a problem for me too. I did the same as you described. You are doing really well now though!!
Diane, I often look back and think the same thing. Sometime I need to actually calculate how many calories I was eating daily. I am sure it was some crazy, unhealthy number.
South Beach Steve´s last blog ..Wednesday’s Word of the Day – Sustainable
Gosh you did eat lots of calories back then!!!
I never ever ate that much, but still ate too much as I gained…but think its cause I wasnt training and doing nothing but sitting in front of the computer all day..so my calories in were never used up as there was very little calories out!!
I can see with my current lifestyle that I have to work so hard at the gym and only eat 1 200 calories a day to maintain my weight. Someone said to me the other day, what is going to happen when you cant train and hour and a half each day…well this holiday is going to be the big test as with the rain in Cape Town I cant see me getting out to run as often – will report. Thinking of dropping my points allowed to 18 on days I cant train and keep them at 20 the days I do….lets see how that works out for me.
Take care.
Check my blog, gave you an award.
Marcelle´s last blog ..I received A Lovely Blog Award
@Steve – You should do it, and then write about it someday! It will be a good reminder of how incredibly far you have come!
@Marcelle – Yes, I did!! Good point about just sitting all day long – you can gain weight very easily that way. Yes, I think watching your points to compensate for less exercise is probably wise! Have a great trip.
Ni Diane!
What a great blog! It’s funny to think of the stuff I used to eat years ago that I thought was healthy, but was all high sugar, processed foods with trans fats.
I look forward to following your blog
-Kristin
Kristin Pizzi´s last blog ..Cheezy Zucchini Plate
Great point about eating high fiber and lean protein foods! My sister lost her first 120lbs simply by eating 25 or more grams of fiber a day and drinking 1 gallon or more of water a day. She kept herself full and didn’t eat the junk that she had turned to in years past. She also swore off chocolate which I’m not willing to do, but it did work for her!
Thanks for commenting on my post!
LoriAnn´s last blog ..Lee’s Chili Cheeseburger! or Don’t Let Yourself Get Ravenous!
@Kristin – Thanks so much. I’m the same as you were – things I “thought” were healthy, but really weren’t. I’m glad you came by.
@LoriAnn – Wow to your sister! What am amazing accomplishment. You must be very proud of her.
My pre-plan food intake would have looked a lot like yours, but there would have been no fruit and no yogurt! It would also have included an obscene additional number of calories right before bed, because every night was my “last supper” since tomorrow I would be “on plan.”
Now, as I still struggle with eating before bed, I am reminded by how bad it used to be. These days are WAY better than my past. I am so grateful for that!
Beth´s last blog ..Things are looking up
Diane, I loved the cinnamon pop tarts as a kid!!! OK, I know that should not have been my first sentence but I could not resist!
Even on maintenance, my food has changed in the past 6 months. When I finally learned to eat right in my late 30’s to now, I have been making changes & adjustments all the way thru those years. Now, with the age hormones, it is even more important to adjust & pay attention big time!
It is amazing how much we can eat & not even blink an eye. And I so agree with the calories & what you eat. Although they say it is calories in/calories out, I have always said that it is the quality of those calories that will help shape that body & make it look better & healthier.
Thx for sharing as always & congrats on your 101!
@Beth – I would also eat a crazy amount of calories before bedtime too. Sometimes more than I had for dinner. . . I’m glad for you that you are in a much better place than you used to be! Good job.
@Jody – Cinnamon pop tarts were fun! I love how you continually adjust your food/exercise to your current needs. That’s my goal too!
I want to say that I’m shocked by the list of food… but that would make me a hypocrite, because I’ve easily eaten that much (and maybe more) myself in the past. It can be eye-opening just how quickly the empty calories add up, compared to the healthy ones. When I used to get into the jar of peanut butter and the bag of chocolate chips with a spoon, I would consciously turn the calorie counter inside my heaf “OFF”…
Janet´s last blog ..Day 99 – Movie Snacks (or not)
I know I used to have a lot of empty calories in my daily diet before, and it makes me sad to see some people who are trying to lose weight and stick to a certain calorie limit continue to do this – as long as it fits into their calories count for the day, they feel like they have succeeded.
Their bodies need nutritionally sound fuel, not just empty calories.
Hmmm…I feel a post of my own brewing now! Thanks for the inspiration!
Pam´s last blog ..Productivity!
@Janet – It is eye-opening, and a little scary for me as well. It’s amazing how quickly I could eat all that food, and be ready for more. You are doing an amazing job! Loved your post yesterday!
@Pam – Very good point! It’s not just about staying at a certain calorie level, but also improving health. I’ll look forward to your post!
Great post! The difference for me now is that I care about what goes into my body. Junk food is just that junk and my body deserves better. It’s about caring!
lyricgirl´s last blog ..Being Overweight On The Job!
wow..you make me realize just how much I do eat sometimes and why a food journal is so important-thanks for sharing and I also went to 101 to lose weight post! love that too-I will NOT wait for monday to start a diet ever again!
sian´s last blog ..The athlete’s diet and supplements
@lyricgirl – That is so good that you care what you put in your body. For a lot of people, that really is a turning point for them.
@sian – You are so nice! A food journal can be a really great way to stay on track, and as a fun reminder of where you’ve been!
Scary thing first…that list didn’t look obscene to me at all. Looked like a normal day to me. I never ate less than a pound of bacon when I ate bacon…always had 4 eggs with it too and biscuits with lots of butter. Cheese and crackers…shoot, I could eat a block of cheese and 2 sleeves of crackers. Still could if I let myself!!!
NOW, I am thinking differently. I plan the fruit and veg into my day first thing…I plan the milks, the healthy protein, and the healthy oil too…usually there’s no room left for other stuff. I’ve come to love Cabot’s reduced fat cheese. I get it at Sam’s in single serving portions. Awesome…1 weight watcher point for a piece of really great tasting cheese. Can’t keep slicing off the block either as they’re individually portioned. I’m learning…I may be an old dog, but I can still learn new tricks!!!
Debby´s last blog ..Voila!
wow, that really makes me think about things…
Robin´s last blog ..When I Was A “Vegetarian”
@Debby – I’m still amazed everytime I visit your blog. Not only the physical transformation, but the mental as well. Great tip on filling up your food day with healthy stuff first, then it doesn’t leave much room for the other!
@Robin – Thanks so much for coming by!
This is a great post! You know, it’s interesting…when everyone was talking about Michael Phelp’s 12,000 calorie a day diet, I thought to myself that it was no wonder that he had to eat so much junk food in order to consume that many calories in one day! He probably wouldn’t have been physically able to consume 12,000 calories a day with lean protein, fruits, vegs, and whole grains, right?
That goes to show that if we fill ourselves up with real, whole foods, we’ll probably feel more satisfied and even possibly lose weight.
Menden´s last blog ..Suga Suga, how you get so fly?
So true. It’s not only the calories but what we eat… At one point, well into my 30s, I started eating lots of low fat cookies and other carbs, and once I started eating these foods, I couldn’t stop… I was always hungry and gained quite a bit of weight. Today, I am really mindful of how each food I eat will affect my hunger as well as my mood.
Andrea@WellnessNotes´s last blog ..Girls’ Afternoon Out
@Menden – You are probably right about Michael Phelps. I had forgotten when that was all in the news. Real food, moderation in processed foods, and constant adjustments often make for great success!
@Andrea – Those low fat cookies were evil! I remember those as well. You are amazing!
I certainly shake my head at the way I often ate to get to a high weight. It’s a lot easier to fill up on low fiber starchy fatty food, eating whole food fills me up. I wouldn’t say that these days I eat a whole lot of empty calories, but I do eat some processed stuff, for example, I’m going to have a slice of whole wheat bread with pb&j as an after breakfast snack, because the high fiber cereal and fruit won’t last me until lunch, considering that the gym will happen before that. I don’t consider this empty calories, but it is filler. My mom never understood why I needed to eat ANYTHING other than fruits and veggies (from the woman who eats 1000+ cals of junk food daily), but I learned not too long ago that if I don’t eat enough fat, I won’t stop eating. I do try to make healthier choices, but I need far more than 1200 calories a day, and I will binge if I don’t voluntarily eat.
julie´s last blog ..Honesty sucks.
You know, I wouldn’t even know where to start to figure out how many calories I used to eat. All I know is that it was many, many, many.
Congrats on getting one of your ideas linked and listed!
Hadley´s last blog ..A Challenge and a Visit
@Julie It is easier. I do eat processed foods too. With a family my size, it would be hard not to eat any at all! I make the best choices I can though. It’s really important to eat enough calories, or you body will rebel, as you have so pointed out!
@Hadley – It’s okay, because the verb tense was past. And that’s where those habits will stay since you are making a change for life!
Yesterday at lunch out with my husband I couldn’t finish my food. Then at dinner I didn’t eat very much because I was still partially full from lunch. This is a foreign feeling to me and the more it occurs the more I also wonder, “Where did I put it all??”
I hadn’t thought about the empty calories though and that makes so much sense. Thanks for the post. I am still learning so much about the effects healthy and not-so-healthy foods have on my body. Interesting.
Thanks for the great post! I’m off to check out the 101 list.
Leah´s last blog ..My Thoughts On Goal Weights
I have wondered how many calories I have been eating lately. At times in the past I did not eat enough calories. I really believe my body held on to every ounce of fat then while my body was starving or nutrients and whole foods.
I may start calculating my calories. I really don’t want to because every change I try to make I want to be able to do it for a life time. I’m not ready to take on calorie counting for a life time. Any suggestions?
Rhonda´s last blog ..Wednesday Weigh In and Challenge Check Up
@Leah – That is so great that you have learned so much about your body, and what is good for it! I wonder if your hubby was surprised you didn’t finish your lunch?
@Rhonda – I emailed you with my take on it, but I just wanted to say that I agree with you about needing enough calories, or else your body will go into starvation mode and hang onto the weight!
Wow! No wonder people usually under estimate how many calories they eat! I’m all about portion control, but calorie counting had definitely been shown to work!
I just found your blog. What an inspiring story you have. You give hope to those of us who have that much weight to lose. Congratulations and Thank you!
Jodie´s last blog ..Hot Dogs 1 – Me- 0
Dr. J – Yes, I had read that people underestimate the calories they consume by half! I know I did.
@Jodie – Thank you so much for the kind words. I liked your Hot Dog post today!
Ah, I remember those days fondly. Well, sort of fondly. I do remember them.
Mary :: A Merry Life´s last blog ..The Fat Voice – It’s All In Your Head
Having been a binge-eater, I don’t even want to think about what and how much I used to eat.
When I eat nutrient-dense foods, as opposed to calorie-dense foods, I lose weight.
Hanlie´s last blog ..This could take a while!
@Mary – It’s good to remember them, and it’s even better that they are behind you now!
@Hanlie – I understand that thought completely!
I don’t think you should be embarressed when you look at that list; I think you should be proud. What you’ve done – changing your eating habits, and therefore changing your life – is remarkable. It is SUCH a huge accomplishment, and when you reflect, I honestly think you should feel empowered.
Lainie´s last blog ..Wednesday Woes
Thank you so much for stopping by today!
Believe me, I know exactly where you are coming from with all those empty calories…and you only end up still feeling hungry, literally & emotionally! In the end, quality is where its at!
Fitarella´s last blog ..The Truth Shall Set Me Free
@Lainie – Thank you for making me look at it that way. I will try! You are very sweet!
@Fitarella – You are welcome! I enjoyed your blog a lot!
It’s crazy – when you are eating unhealthy junk the calories just add up so fast. And you really don’t have to eat all that much food. A handful of cookies can add up to so many calories. You’d have to eat a crazy amount of veggies to get to the same place.
Trish (GirlatGym)´s last blog ..The Skinny on Yoga
The very first day I started my blog back in June was a Sunday. By Monday I was ready for some fast food, lol. SERIOUS addiction to fast food. I looked up Arby’s nutrition guide and found what I wanted for lunch. A large roast beef sandwich, large curly fries, and a 22 oz Coke. I believe the total was 1330 calories. And I had set a 1550 calorie limit for myself for an entire day. I think that’s when I started crying, lol.
I immediately figured out that I had been eating between 3-4000 calories a day…more than that if I had 2 fast food meals in one day, along with another meal at home and some snacks. Incredible. Just incredible. Getting started was rough, and so was kicking the fast food habit. But I’m so, so glad I did.
Tammy´s last blog ..All Caught Up
@Trish – They do add up fast, and it doesn’t take much!
@Tammy – Isn’t it incredible the amount of calories fast food has? I’m so glad you have kicked those bad habits to the curb too! Way to go!
That’s totally true about the quality of calories. I could eat an entire tub of popcorn, but now that I’m eating real food, I get full and I’m ok. Except for the bottomless pit days, I could eat SO MUCH MORE.(but I won’t
MackAttack´s last blog ..Just like before only a little different
What a great idea. I shudder to think what a typical day for me would have been. I may have to figure that out one of these times, just to see.
Ida´s last blog ..Second Day, but First things first
@MacAttack – Good for you on resisting the urge to eat on those days where you just feel like you could just eat and eat! I know exactly that feeling!
@Ida – I hope you do figure it out one of these days. It will be a good keepsake years down the road.
A good food diary is the Food And Exercise Diary (WeightLossSoftware.Net). Might be of interest. It also has a medical diary.