I had a different version of your "WOWSERS" moment... positive about my habits in that it showed I generally ate really well - certainly better than people assume I eat.
My more negative feedback was in how all over the place I was, as I have been a chronic meal skipper, saver, then binger! It is a challenge a lot of days to meet my calorie target and I was flabbergasted at that - I need to be eating more?!? I now understand much more clearly what my poor eating style has been doing to me and I already feel much better and am seeing results just from committing to eating regularly throughout the day, including snacks.
I find that I am much encouraged and feel more determined to get a hold on things, one step at a time. Right now, I will make sure that I always hit my calorie target and that I always eat breakfast and lunch (dinner always happens!). I will look at my nutrient targets and try to be within their ranges... I knew it would be easy to go over in fats (damn you cheese!) but was surprised I was going over in protein a lot of days.
I do exercise, but my routine for that really sucks right now - getting that into my life will be a big goal once I feel like I am totally in the swing of things mealwise. Later on still, I will seek to reexamine my food habits and see if there is anything I can be doing better then...
My point is, one step at a time! Get a change incorporated into your life and when you feel like you've really got it down, incorporate the next thing. And really, knowledge absolutely is power here. Sometimes what you learn is a shock and a surprise, but being in here is all about figuring all this stuff out and working on how you can make things better for yourself.
Take a deep breath, embrace this new knowledge about the type of calories you have been consuming, say right out loud Huh! So my trainer was right! ...and then use that sense of surprise to energize your first tries at making the kinds of changes or shifts you are looking for.
GW: 135 (Waaay pie in the sky just now, but I will approach it 5 and 10 lbs at a time! )