Originally Posted by SwampWitch
In any case, cutting out the junk food and eating real foods is the way to start. Good luck; I hope you get things under control.
Exactly! Buy a bag of carrots, celery, apples, oranges for snacks.
Eating junk food is what I call just eating empty calories. They contain a lot of calories and fat and carbs/sugar. The nutrition info is super tricky when it comes to junk food...they make the food sound better for you than what it actually is.
I.e. if you look at Ben & Jerry's Brownie Batter
They typically come in a pint size, which is roughly 2 cups of ice cream. The nutritional value information on the size is per 1/2 cup...making one of those small "personal" servings actually enough to feed 4 people.
Total calories, per serving is 310. You eat the entire thing at one sitting: 310 x 4 = 1,240 calories.
Total fat per serving: 18 g. Multiply this by 4 and you have 72 g of total fat
Total carbs per serving: 32 g. again, multiply by 4 and you have 128 g of carbs. When you don't exercise often, carbs actually turn into fat, so that total fat content just went up.
Now compared to the average daily value (based on a 2,000 calorie diet) you've eaten more than 1/2 your daily calories in one sitting, exceeded your daily total fat intake by 7 g, and ate just over a third of your daily total carb intake (daily = 300g). That's just from eating the pint of ice cream... you still have 3 meals a day to eat plus any other snacks to eat. Keep in mind, also, though that's the average. If you're a taller person then you'll require a higher calorie intake. If you're on the petite side, you'll require a lower calorie intake per day, just to maintain your weight without a lot of exercise.
Now I'm not condoning ever eating B&J or gorging yourself into a full pint, cause then I would just be a liar
Just do it in portions. Measure out that 1/2 a cup per day and suddenly you've made that pint last 4 days and you've given your metabolism time to work on that 1/2 cup each day. If you have a bad day and gorge into the pint, couple it with a lighter meal, such as a salad (sans dressing) or just plain baked chicken and veggies.