You may laugh when you read this, but I’m on a diet. No, not one of those stupid and dangerous diets, such as the Atkins Low-Carb diet. I’m simply monitoring (and limiting) my caloric intake. Let me give you some background. I’ve always been skinny and athletic. (My law-school buddy Steve said I looked like a Biafran.) I used to eat voraciously and not gain any weight. I do mean voraciously. I know from reading my journal that I ate 12 to 14 slices of bread a day, plus other foods. In September 1996, having ridden my bicycle like a maniac for more than a decade, I took up marathon running (in addition to bicycling, not instead of it). I think it’s because my 40th birthday was approaching and I needed a new challenge. Some men buy a Corvette, get a hair transplant, or take a mistress when they turn 40; I took up distance running. When I began running, I weighed 160 pounds. I’m five feet, eleven inches tall, so you know I had no fat on my body.
I quickly became addicted to running. As soon as I finished one run, I started thinking about the next one. I probably drove my family and friends crazy by talking about my new love. By 3 January 1997, having run my first marathon and commenced training for the second (two months later), I weighed 155.5 pounds. That was my low point, weight-wise. I know I was eating just as much as ever, so the running must have reduced my weight. This was my lean, mean running-machine period. A year later, still running fanatically, I weighed 161 pounds. Some of this may be due to increased muscle mass (i.e., the replacement of fat by muscle), but I suspect my metabolism had begun to slow. I was almost 41 years old. On 10 May 2001, I saw “170” for the first time. I still felt and looked good, but I had decreased the frequency and intensity of my runs. By 2004, my weight had creeped into the 170s. My waistline had increased an inch (or two), but I was still slim by any reasonable standard. Fast forward to 1 July 2005—26 days ago. I was horrified and disgusted to see that I weighed 177 pounds. I had never seen more than 175!
That did it. I decided that unless I took control of my diet, I would balloon to 180 and higher. You have to believe me when I say that I had never given any thought to the amount of calories I consumed. I ate when I was hungry; I ate what I wanted; and I ate as much as I wanted of whatever I was eating. The first thing I did was find out how many calories I need to sustain my current weight. To my surprise, there are Internet sites devoted to dieting. Here is one of many calculators that I found. I typed in my sex, age, height, weight, and activity level. It said that I need 2,500 to 2,700 calories per day to sustain my weight, given a moderate activity level. Well, then, I said to myself, I need to consume fewer calories than that until my weight falls. I chose 2,000 calories a day, just to see what happened.
It’s been amazing. I weigh myself first thing in the morning every day, and on Fridays I record it. I weighed 177 pounds on 1 July, 172 on 8 July, 169.5 on 15 July, and 170 on 22 July. This morning, I weighed 168 pounds. That’s nine pounds in 26 days! Please note that everything else except caloric intake has been held constant. I’m doing the same amount of bicycling, running, softball playing, and rambling (with my girls); I’m sleeping just as much (or little); and I’m consuming the same amount of water. The only change has been the amount of calories I consume. As those who know me will attest, I’m disciplined. I have not gone over 2,000 calories on any given day. (Okay, I’ve gone to 2,015 a time or two, but only because a portion required it.) What’s interesting about this “diet” is that I eat the same foods I’ve always eaten; I just don’t eat as much of them. The diet has also had some unexpected benefits. First, I don’t eat so late in the evening, since by then I’ve consumed my calories for the day; and second, I eat smaller meals. I don’t want to be hungry in the evening, so I make sure I don’t consume all of my calories in one or two sittings. I might add that I feel great. My gut, such as it was, is quickly disappearing. A month ago, riding alongside my friend Joe at a bike rally, I cracked that if I’m going to have a beer belly, then by god I’m going to drink beer! (I’ve had no alcohol since January 1978.)
If you use the calculator I provided, try selecting different activity levels. Using my weight of today (168 pounds), I get the following figures:
Sedentary: 2,107 calories
Lightly Active: 2,191 calories
Moderately Active: 2,528 calories
Very Active: 2,866 calories
Extremely Active: 3,371 calories
I can rule out “Sedentary” and “Extremely Active,” and I’m pretty sure I’m not “Lightly Active,” so I’m either “Moderately Active” or “Very Active.” To be safe, I chose “Moderately Active.” That means I need 2,528 calories a day to stay at 168 pounds. But I’m going to go down to at least 165 pounds. Once there, I’ll increase my caloric intake by 100-calorie increments until I find an equilibrium. In other words, I’m going to count calories for the rest of my life. It’s pretty easy, actually. I eat 99% of my meals at home, so it’s just a matter of checking the label on everything I consume and writing it down on a post-it note stuck to the counter. Who knows? I felt so good at 155.5 pounds (in 1997) that I may go back to it. Then again, I’m 48 years old. Maybe I should go no lower than 160 pounds. I’m sure it will make running easier on my bones and joints and help me climb hills faster on my bicycle.
I hope this post inspires you to lose weight. Most Americans are overweight, and many are obese. One’s weight is completely within one’s control, despite claims that obesity is a disease. (It’s no more a disease than alcoholism is a disease.) There’s nothing wrong with being hungry from time to time. Have I been hungry during the past month? Yes, but surprisingly, only a handful of times—and I’ve always resisted the temptation to eat. Nor do I feel hungry at night, while sleeping. So get control of your body. Count calories!