So, when I put the question out there for subjects I should write about, someone commented that I should write about how I’ve stayed thin after three kids. So, I guess I’ll write about what I do, knowing that it wouldn’t work for everyone and knowing that I’ve been incredibly lucky with my metabolism/body type/discipline that I’ve been able to maintain a decent BMI throughout my first 36 years of life. Also, understanding that at any moment, all that could change and I could put on 100lbs over a year because of hormones or what not.
********** I am not a human nutritionist. Seek the advice of your physician before trying any of this.
So, in the beginning, I was a stick. No shape, just knobby knees and blonde hair. I was 5’8″ and around 130 throughout college. I always made it a point to go for a run at the intramural fields and during the ridiculously hot, humid summer in Athens, GA, I would ride my horse at daybreak for over an hour, then go for a run, then cut the grass or dig in the garden until I got chills and had trouble hearing. I’d go gorge on watermelon and water until my ears cleared up again. Then, vet school hit. Let me tell you something about vet school, you don’t move much. You sit in a classroom for 8 straight hours, then go directly home to study until midnight (because I believe in getting sleep to retain information), the only thing keeping your eyes open and brain somewhat working was constantly drinking or munching on something. This allowed me to gain a good 20 lb.
I was always in denial about my weight gain. I exercised – running 5-10 miles or biking 30 miles a day, I cut out all fat and ate TONS of fiber, I still couldn’t get it off. I have NEVER in my life had an issue, so I chalked it up to muscle and so forth. Then, I got pregnant with India and when I had gained another 25 lbs, my doctor said something to me about being overweight and I was shocked. I denied it at first and made him back track some, but later, after India was born and I lost all that weight and more, I was finally able to admit that I was probably overweight and needed to start being careful. Here are some “tips” that may or may not work for you, but seemed to work for me.
- When pregnant/breastfeeding, don’t eat for two. Maintain your normal diet before you got pregnant (unless, of course you were too thin) to help to keep the weight gain to a minimum. It’s super hard though, especially in that first trimester, at least for me when I constantly felt the need to vomit unless I was eating a simple carbohydrate (bread, crackers, candy). Advice for that is just to do what you have to do to get through it. Every pregnancy is different and every person is different, but don’t use the pregnancy as a reason to throw out all your normal rules/guidelines for your eating.
2. Breastfeed! – If you can at all breastfeed, even if you have to supplement with some formula, do this. This, of course, as long as you’re at a job where you can go to pump; not all jobs will cater to pumping breaks *evil eye stare*. Yes, breastfeeding is good for your baby, antibodies, blah, blah, blah, but it also can burn up to 600 calories PER DAY!! That’s equivalent to running a 10 minute mile for 6 miles everyday. Admittedly, I was only able to breastfeed Oscar for the entire suggested 1 year, but was unable to with India for more than 4 months before I dried up, and Calvin for only 9 months. Note: if you can’t breastfeed for WHATEVER reason, do NOT feel like a failure as a mother. No one can tell the difference between formula and breastfed people – except that my brother was breastfed his whole 12 months and I only got 2 months and was formula fed from there and he IS smarter than me. But, he also has asthma and I don’t. There’s all the proof you need.
3. The 2000 calorie per day recommendation on the back of every single nutrition facts is based on the raging metabolism of an 18 year-old male. So, unless you’re an 18 year-old male, or run 8 miles a day, try finding a calorie calculator and don’t be too shocked when it tells you you should only eat 1200 calories per day. Cry a little, it’s allowed.
4. Don’t count your exercising as negative calories. Yes, they are, but if you think “I went for a run today, I deserve an extra beer, ice cream, and a midnight bowl of cereal” you will be deceived. If you keep track at all of your calories burned via app, etc, a) always assume they’re lying to you and b) remember (and cry a little) when you remember you can run your butt off for 3 miles and would have barely covered a single serving of vanilla ice cream, which, devastatingly enough is only 1/2 cup (measuring cup, not Big Gulp). Try eating just 1/2 cup of ice cream.. go ahead. That’s what I thought. Exercising is fantastic for you, great for cardiovascular health and building moderate muscles will help support your joints, especially as you age, and secretly you can remind yourself that more muscle increases your metabolism, but don’t let your stomach in on that bit of knowledge.
5. Get familiar with food’s caloric content, but don’t obsess over it. Try keeping track of EVERYTHING you eat for a little while, but once you feel you have a general sense of caloric content – like eating out anywhere and ordering anything is a minimum of 1000 calories – you may be able to let it go. You may learn disturbing things like I did and all those harmless bite sized candy bars receptionists have at their desk or those insignificant donut holes actually add more to your end of day calories than the carefully calculated meals you obsessed over. When I used to keep a journal of my calories eaten, I would often just choose not to add those tiny insignificant calories and then when I saw that I had was negative 200 calories for the day, I would think “oh, good, now I can have ice cream” (remember that, literally, no one can just eat 1/2 cup of vanilla ice cream WITHOUT the chocolate syrup, mini marshmallows, and rainbow sprinkles) – I write this while enjoying a piece of birthday cake (the good kind with buttercream frosting) and a cup of coffee cause everyone knows that birthday cakes don’t count.
6. Learn about the value of each food’s caloric content. Not all calories are created equal. I used to be extremely diligent about eating fat free foods as it was how I was raised with my mother constantly trying to lose weight and dieting. I even applied it to my daughter when she was born (and likely harmed her in some way, I’m sure) and fed her fat free cottage cheese and cringed at buying whole milk when she was a year old. Then, after I had Oscar, I took part in a self-care vetCE (continued education) where the speaker talked about the possible benefits of increasing the fat in your diet and decreasing the carbohydrates. I’m not talking about the keto diet – I have treated plenty of animals in the grips of ketoacidosis and do not recommend it – just decreasing the amount of carbs. In very simple terms, carbohydrates (sugars, breads, cereal grains) give you a “cheap high” – they make you feel good, but then less than an hour later, you’re starving again – a reason it baffles me how many diet snacks are carbohydrate based. Protein and fat, on the other hand will give you a nice slow burn (making sure you are not forbidden from increasing these in your diet by your doctor – my father cannot have almost ANY fat in his diet, including the “good fats”). You won’t feel immediately satisfied, but it will last so much longer. This is why a balanced diet is stressed by nutritionists. Being dramatically one way or the other can be harmful.
7. Really pay attention to your body and it’s responses to eating, drinking, and not eating or drinking. Feeling hungry and you shouldn’t be? Try drinking water, try to busy yourself with a task and tell yourself you’ll have a snack after it’s done. Feeling hungry and dizzy, probably want to eat something. Depriving yourself of all the good stuff all the time will just make you want to eat all the things after doing so well for so long (like 2 hours in my case if I tell myself not to eat something). After having dinner (try using small plates and only getting one small serving – you don’t have to feel miserably full to be full) if you’re truly craving some chocolate ice cream, have some, but make sure you’re REALLY craving it and not just “that sounds nice”. I know that I, personally, will just get into habits like having ice cream every night after dinner (the peer pressure from my husband doesn’t help) but that most of those times my appetite and craving center is actually quiet and content, but then I just eat the ice cream because it’s what we do after dinner. Or if I have a particularly stressful day at work, I’ll get home and enjoy some cheese balls and some red wine. Then a few days later, I’ll find that I’ve been doing that same thing every day since trying to re-create that amazing feeling of de-stressing that I had on the first day. By far, most of the time, I’m really not that stressed and don’t really want that drink, but do so out of habit. Stopping drinking with cheese balls and after dinner ice cream (we’re talking salted caramel with chocolate syrup, mini marshmallows, and rainbow sprinkles – and not no 1/2 cup neither!), I could save myself 5,300 calories a week! If I just didn’t have those little extras everyday, I could possibly lose 1.5 lbs per week! That’s never going to happen, but I could!
8. Finally, my best piece of advice: become such a worrier that you develop stomach pains every time you eat =) Just kidding, don’t do that. But, seriously, I wish I could say that I follow all these dieting tips and it keeps me looking like I do, but I know that I struggle with self discipline as much as the next person. So whether you consider me lucky, blessed, or cursed with anxiety and digestive issues, don’t get discouraged, and as Anne Sewell wrote “Do your best and leave the rest for it will all come right one day or night.” <3
Great pic with India and Tony…oh and the canoe pic…super cute..
When I got out of the service in ’73 I weighed 135. Now I’m 75 and had to struggle to get down to 190. I work out ( seriously ) 3 times a week for 2 hours. Ate reasonably and it was still difficult. When I hit 40 everything started to fall apart including the size of my belly. I’m sure you have heard of the “Dad Body”. None of my aunts ever stayed svelte, and I remembered when they were. It will probably be a bigger struggle for you later too.
Just passing along what has been working for me. Tracking what I eat and my steps. The biggest help for me was smaller portions. Not bragging but have 30+ pounds in 30 weeks. And honestly you didn’t look fat in ANY of those pictures! You and yours stay safe in these trying times!
Love your stories and writing style.
Love your v &b-logs. But a gentle nudge…. Ketoacidosis and ketosis are two different things. One is bad, one is good. Keep up the great writing! Love hearing from you and Tony!
Oops. Thanks for the knowledge. I just looked it up and even though it’s called bovine ketosis, they don’t get the acidosis aspect of it. Thanks, again!
Look at Calvin ! He looks so happy. So do you. The kids are so lucky to have hip parents.
Will say it again. We love you, Dr. Emily.
Emily….You are so beautiful!!! Tony is pretty cute too. Thank you so much for sharing the photos, and letting us all be part of your life. I just love all the references to ice cream. I agree that half a cup of ice cream just doesn’t make the grade!
Your writing style is refreshing and brings a smile to my face.
Be careful stay safe! Thank you again for sharing. ☺️
My nutritionist actually wants me to take in 3500 calories per day! That’s absolutely IMPOSSIBLE! I’d have to eat every second of the day! I’m 51 and have the metabolism of a 18 yr old girl, lucky me?? Actually no, not lucky me, because I only weight 81-85 pounds now a days and look about 80 years old! My normal weight when I was much more healthy was 98-105, still tiny but at least I had muscle mass and looked normal. Even during all 3 of my pregnancies I was my biggest at 135, but the day I walked out of the hospital I weighed about 115, and a week later, right back down to 98-105. Again, very high metabolism! Technically at my age, I shouldn’t even have one. I HATE how I look. My age, I can handle, I actually wish I looked 51, but looking 80, yeah not so much. And I know it’s the skin and bones. The dirty looks I get from women are the worst, if they ONLY knew, that I don’t try to look this way, or what I’d give to gain 20 pounds!!
Oh no, I’m so sorry to hear that. I know we all struggle with different things
Some good advice. Thanks for sharing. You look great!
I love your posts and really enjoy getting to know you better through them. You’re a fascinating , open and honest woman and I have lots of good advice. I especially like that you start each story of your life with a caveat, “I’m not a nutritionist but here’s how I …”, “I’m not a psychologist, but …”. I’m sure that’s you careful and logical way to make sure you don’t sound like a know-it-all, and cautious approach knowing the power of the podium and the guilt you’d feel if your inadvertently steered one of your fans wrong. I hope you will keep up this revealing and honest approach to your storytelling. It does, however leave me wondering what topics are to come.”I’m not an auto mechanic, but …”, “I’m no sex therapist, but there was this time …” keep up the great work Emily. 🙂
Yep you did it again! Knocked it out of the park. It always does my heart good to see what a support Tony is. Love the pics and the little babies! You’re so good at getting to the core of a subject And giving good advice without sounding preachy. I used to diet all the time until I found out I had stage four cancer. I got down to a little over 100 pounds which was way too skinny for my body type. So now I just eat to stay healthy and look halfway decent. I’m 71 so it’s important to me to just feel good.Please keep the posts coming and the videos! I laid in bed and watched the videos last night and laughed until I went to sleep. Thank you for that!
I think you’re doing great with 3 kids & keeping your weight where you want it to be. You’re active but eat healthy.
Most of the people who tell me that I am too thin are the ones that need to push away from the dinner table.
Thanks for your posts!
It is important to eat real food and nutrient-dense foods. Just as animals get nutritional deficiencies, so do humans.
I eat Keto and feel fantastic. Been eating that way on and off many times in my life. Once every few weeks I ‘cheat’ and eat something I crave like pizza from the pizza parlor or fried chicken with flour breading ,
Cutting our sugars is a great way to help lose weight.
When young, one’s metabolism is usually higher. I was thin most of my youth and then the metabolism began to fail and the weight did not want to come off or stay off. I am sure having 8 children did not help- became harder with last two- and I nursed all my kids for their first year of life.
I am more concerned with being healthy than thin. One can be thin and unhealthy. One can be heavier and be healthy. What is important is feeding the body the nutrients it needs. I supplement selenium as most soil east of the Mississippi is deficient in selenium. Brazil nuts are a good natural source.
I also supplement magnesium by making and using my own magnesium oil spray, calcium, because I am now post-menopausal, Vitamin C, Berberine, garlic and sometimes various herbs, depending on why or the need.
I avoid fast food almost always. I do eat out occasionally, but usually somewhere like a chicken place or a steak house. I do not consume any vegetable oils of any kind. We only use real butter, lard, tallow (beef fat), ghee, which I make myself from butter, coconut oil, palm oil shortening (from sustainable sources), Virgin olive oil and occasionally avocado oil.
We only consume real sea salt as it has micro-nutrients and is so good for you.
We buy as much as our meats from local sources, and many from local farms. My hamburger comes from the next state over from Mennonites and it is delicious! At $4.29 per pound, it is a good buy and often cheaper than the local grocery store, and much, much better meat and nutrients.
I will be buying grass-fed beef from a local farmer this year. I buy my eggs from a farm and my chicken is from smaller companies.
During summer, my fresh fruits come from a local orchard.
We garden and grow much of our own produce in summer.
Raw honey comes from a local farm, as does real maple syrup.
When I am not eating Keto, I make almost all my foods from scratch such as pancakes, biscuits breads and even cornbread made from organic corn meal.
I avoid gmo’s.
I gave up drinking all soda pop 18 years ago.
I do not drink coffee or tea (unless an occasional herbal tea) as I just don’t like them. But both do have good values.
I drink spring water.
I do not want diabetes, heart disease, cancer, or other issues that seem to plague the elderly. I am 60 years old and try to take responsibility for my health by making good choices.
Food is the fuel we feed our bodies. If we feed our bodies bad fuel, then we will get bad results over time. Look to be healthy and the weight will slowly come off. Being stick-thin is not a sign of health. Eating nutrient-dense foods will make you healthy.
Animals know to eat foods they need to survive. When given junk food it will make them sick over time. The same happens to people.
I loved this and laughed at so many of your ‘diet tips’. From now on I will leave the sprinkles off my ice cream, and I am sure I will be svelte in no time.
P.S. I am approximately the size of a Hobbit and would love to look as gorgeous as you did at 170.
I so enjoy your posts about yourselves & family! Dr. Emily was my favorite vet & I liked Tony too. So while I miss you 2 on the program I still have a chance to keep up with you as people & family. Thanks for sharing!!
Thanks for tips on eating, I hope I can follow some of your tips especially since I am working from home.
This is an unrelated topic, but I wanted to tell you how much my husband
and I miss seeing you on T. V and we hope you will return.
Cindy
I’ m 89 years old, have been normal weight 128 to 130 at 5’5” for most of it with the exception of menopause during which I gained about 15 lbs. Think I have always been diet conscious in order to stay stable. Now I have the problem of losing 3 inches in height so everything is tight around my waist . Think there’s a weight problem for every age.
As always, thank you for sharing your life with us. Enjoyed your stories. I have been overweight probably 68 years of my 71! 😆
Emily,
Thanks again for sharing. Healthy Weight is really hard to manage. You have given me some things to think about and ideas to try with my struggle. Love everything about the kids and Tony is wonderful too. Please continue to write about anything: kids, vacations, holiday celebrations, work, motherhood, family, etc. I really missed seeing you on the new season of Dr. Pol and still watch all the reruns.
Dr Emily,
Thank you for sharing and the knowledge you give. I love the blogs both you and Tony write.
Thank you again for the pictures it is nice to see your family. Your children are beautiful.
Ahh! You picked my question! That’s so exciting haha; I got a calorie tracking app, and it suggested 1,270 calories. I’m gonna try running again, since I can’t get into yoga. Goodbye joints! Thank you for the tips, and “tricks” you’ve used to stay healthy. Chocolate chips and coffee are my downfall.
Dr. Emily, I really enjoyed your Fitness Blog! I learned something new, Re: Too Many carbs/ verses Fats( right fats) and Protein together!
Thank You, Bless You, and Your Sweet Family!🙏🙏😌😌❤❤❤❤
I was so skinny when i was little, my mom was embarrased. Got my tonsils out at 12 and since i didn’t eat much anyway i got malnourish so the doctor said. So i had to eat something every hour. Stuffed me full of geritol junior. So…now i have puberty to contend with. So from then on i had weight problems. Was diagnosed at 15 being hypothyroid. Wonderful!!!!. It has been a fight ever since.
Eough of my story. I wanted to say at no time did you look fat. Even if you were your heart is so big no one would notice or care. I am so glad that you have a mate like Tony. You seem to be soul mates. The above lady mention menopause. Gained 60 lbs. No reason. ( COULD HAVE BEEN ACUPUNCTURE SCHOOL AND WORKING FULL TIME) who knows.e
Great post Dr Emily!! I found I can lose weight easily on a low carb diet after having a hard time my whole life trying to lose. Slowly but surely 35lbs since last July. I’m never hungry..One thing it has done for me is help me be able to tell the difference between hunger pangs and being thirsty. This was big! I believe many of us who feel hungry are really dehydrated. Also being able to tell real hunger from just wanting smething to snack on. Thanks for your insight!!
Emily I love to read your posts and Tony’s too! And I can’t get enough of your kids! They are so sweet and your pregnancy, labor stories were fun to read. You tell beautiful accounts of your life. They are honest, self reflective, even enlightened and always relatable ! They are a wonderful way to for those of us who fell in love with you and the whole Thomas family ( even your pets) to stay connected. Dr Pol is still a good show but your absence is felt. Your presence was my favorite part of the show. My family just love the way you interacted with clients. You had a great outlook that was fun to watch. I watched some old episodes of yours yesterday (Sheltering in place!). I chuckle at many of the situations. Some leave me with questions. Like I wonder (after watching you running across a pasture after a cow). Will farmer Dave Ever just Maybe think to have the sick or birthing cow any place other than in the woods⁉️ He seems like a sweet man but always looks stupefied when asked where the cow is. He was in several episodes and I don’t think he ever had the cow in the barn once.! It aqseemed like it just didn’t occur to him……ever! Your practice had so many funny cute touching stories ! Also you had some difficult even tragic stories that you really handled with such skill and compassion. As my kids would say , You were a Rockstar!! We are going to keep reading all the Emily and Tony posts (amazing)! There’s so much talent between the two of you (writing, Art, photography) ! I can’t wait to see what India, Oscar and Calvin will do! Thank you for keeping your story going . And please consider TV again Emily