It wasn’t uncommon for me to eat 3,000 to 4,000 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 and cinnamon - 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 a while, 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
Even though I have been maintaining extensive weight loss for several years I find that my eating habits can be tweaked every few months. Six months ago I was still having sugar free/fat free soft serve ice cream and diet soda several times a week. Now I have them less than once a month. Less artificial sweetener, carbonation and other chemicals are a positive healthy move. My choice to add an additional fruit serving each day has also been a healthy change, adding more natural fiber.
I think I always have to be willing to tweak things if I want to continue maintaining comfortably, without yoyo-ing.
Jane~
Keepingthepoundsoff.com
Jane C´s last fabulous musings ..It’s in the Cards
Dianne, what I also realized is that we have fitted in those calories cause of how big our stomach’s was. Now we eat smaller portion sizes thus our stomachs are smaller. Those days I would easily have eaten 2-3 people’s worth of food and still have space for more. Shocking, I know.
That menu of yours look so familiar to the one I had when I was obese. In the days when I was obese, I did not know of calories. I think if I knew, I would have not eaten that much.
blackhuff´s last fabulous musings ..Found so many reasons to cancel it
Well, I am a lot of years into this so it is all good for me right now & I know how to do it BUT there was a time when I ate stuff & “pretended” it was OK.. empty calories as we call them!
Jody – Fit at 53´s last fabulous musings ..Gratitude Monday-Health/Fitness Giveaway Week!
I lost most of my 80 pounds doing points with Weight Watchers. I ate WW cakes, fat free cookies and sugar free treats. I lost weight this way. BUT it was not until the past 3 years as I transitioned into being healthy and eating healthy. I weigh about 5 pounds above where I want to right now- BUT I feel way better than when I was eating all that processed food (the empty calorie foods) Now I eat mostly clean foods with an occasional treat of ice cream.
I have slip ups from time to time and when I analyze how I am doing I notice that the foods that have crept their way back into my diet are the processed unhealthy foods. I will always have to keep that in check!
Jill´s last fabulous musings ..Trying the Nike Mentality
Mine are similar. But if I go back a few years, different. One biggy – I eat wayyyy more veggies now than I used to.
Karen@WaistingTime´s last fabulous musings ..Fit Stanley Rides a Bike
Hi Diane! I used to eat even more than that! I often remember eating down about 9 to 10 ounces of peanut M&M’s in one sitting–near a whole family-sized bag!<<That is why I was so scared of becoming diabetic. Sugar was way out of control. I used to cry about it a lot. Then I finally had my blood sugar tested. I was okay–for the moment. It gave me a little breathing room to relax and get myself in control of the food rampage. And I took that opportunity and changed my life. It mentally feels so much happier to be in control of my food choices now.
Marion@AffectionforFitness´s last fabulous musings ..Eating Healthy 30-Day Challenge: Day 27
I think that’s the problem with processed food — it’s not so much the “toxins” or “chemicals” or whatever. (Everything is a “chemical.”) It’s that, with technology, we can make food that actually fits 3800 calories into a space the size of a human stomach. Mother Nature just doesn’t pack that much calories into a given volume. In a way, it reminds me of cocaine.
Coca leaves aren’t a serious drug — people chew a couple, get a cup of coffee’s worth of buzz, and go on with their lives. But when they are technologically processed, then suddenly you can fit seven billion cups of coffee worth of buzz in the tip of a tiny spoon.
I so agree…junk calories add up so quickly and make me looking an longing for more since they don’t give me any nutritional value. I do eat a lot more veggies and fruit more consistently now.
Brenda´s last fabulous musings ..Back to Blogging Soon
Looking back at six months ago, I’m on about the same track. Looking back to six years ago, though, and it’s no wonder I weighed what I did. Even when I started losing weight, it was with pre-packaged and processed foods, although I did work to find healthier alternatives. Now, my processed food intake is pretty low.
I still can’t make do without my ice cream, though
Amanda´s last fabulous musings ..WW Weigh-In, Week 28
Don’t be embarrassed! It’s eye-opening and you’ve changed your ways. Looking back is always shocking. Recently I wrote a post only about the LIQUID calories I ingested in a day and THOSE were like 3000 calories! Add in the food and it was probably in the 5000 calorie range a day.
Lisa´s last fabulous musings ..An Open Letter to LA Fitness
Those empty calories really add up and, like you said, don’t even fill you up. I don’t ever remembering eating that many in a day, but I certainly ate my share back then.
Siobhan´s last fabulous musings ..Day 8 of 21 day challenge
Oh my goodness – I relate to this post very strongly. When I finally got serious about losing weight, I sat down with my little calorie counter (which had been shoved in a drawer for years) and a calculator and did a rough tally. OMG! I can’t remember the numbers (must have blocked them out) but I remember being horrified.
But as Lisa says, there’s no need to be embarassed. We should all look back, not in horror, but in gratitude for how far we’ve come.
My list will be a whole lot worse. Oh why do all the good foods have to be bad for you?
Keeping a journal has been VERY helpful for me! The pregnancy I’ve only gained a few pounds which is GOOD. I used to be SO AFRAID of the scale certain that I would see bad news so why not continue eating bad if I ruined it. Reading your blog has been so helpful! EVERYWHERE people tell you to only weigh once a week “at the most” or you will be discouraged. I’m finding that it reminds me that EVERYDAY is a new beginning. Another chance to do a great job. Thanks for opening my eyes that every woman is different!
La.´s last fabulous musings ..The Hike
I eat much much cleaner than I did 6 months ago. I stopped counting calories long ago, so I know know much many I consume, but clean eating really keeps my appetite sensible and controlled. I love whole foods! (but I don’t consume a ton of carbs or dairy)
Yum Yucky´s last fabulous musings ..(Free Coupon Giveway!) I Entered Into The Valley Of The Jolly Green Giant