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I'm new and absolutey TERRIFIED
08-08-2014, 10:54 AM
Post: #1
I'm new and absolutey TERRIFIED
Hi everyone. I'm Lindsey and ready for a change. I'm by no means heavy nor have I ever been, but I have been weight conscious my whole life. It's gotten to the point where it is affecting my social life and marriage. I feel the constant need to workout and eat like a gerbil to be happy. Sad thing is...I'm not at all. Currently am 135(ish) with 22% body fat (via caliper skin fold test) and about 5'7".

About 5 months ago, I consulted a dietitian and she recommended that I try the Paleo way of eating. While not having bread and processed food kills me a bit inside, I think it has been a good change. Fat is good. I eat very clean (probably 80/20 paleo and non paleo foods). Breakfast are usually omelets with meat and veggies, lunch is 50% protein 30% carbs (like sweet potatoes) and 20% fat (avocados), while dinners are salads or lettuce wraps with a banana as a treat- and of course with healthy snacks intermittently through the day. I find myself not as hungry and I've been able to kick the "I'm hungry all day thing" pretty good. Sweet cravings have gone down, but are by no means gone. (Pumpkin Spice latte anyone?)

Spoke with the dietitian last night, and she said my metabolism is shot. This is because I workout EVERY day of the week for about 1-2 hours. This is running 5 miles every other day, doing aerobics classes, and biking, and elliptical-ing, and everything else. Yes, I do weight training, and I have muscle tone. My TDEE is around 2200 and my BMR is 1400. I'm a little lost on what that all means and I'm ready to re-set my metabolism. (Please shine some light on this for me) I cannot let working out take over my life anymore. Unfortunately, I'm absolutely petrified about gaining weight...literally fall to tears just thinking about it. I've worked so hard my whole life but I know this change is for the better.

I know with re-sets I need to be eating something in the range of my TDEE. I think now I eat 1800 to 2000 or so but I workout so much I'm probably not taking in much net.

How do I start this? What kind of changes do I need to make to my workouts and my intake? I know this is a slow process, but I really don't want to balloon up. How much weight gain can I expect? And how long will it take for it to come back off - or will it?

Thanks so much, and please help me through this. I can't keep up with what I'm doing now for much longer.

Lindsey happy
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08-08-2014, 12:46 PM
Post: #2
RE: I'm new and absolutey TERRIFIED
Hi Lindsey - and welcome - and yeah its scary we so understand that - but ou are in the right place - here to help!

ok first thing first - put your stats in here:

http://scoobysworkshop.com/calorie-calculator/

and see what it says your TDEE should be I get around TDEE 2350 - as your exercise plan sis high!! not moderate at all

basically you should be eating that and NOT putting on any weight - so yes the reset is for you to up your cals until you reach that TDEE figure (you coudl drop your exercise and redo TDEE and go for that figure too) if you adjust your cals slowly the weight gain will not be so bad - 100cals extra per week - its slower but helps let your body adjust better and not mass gain too

either way good luck - start a journal and we will be here to help every step of the way!

Sarah
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08-08-2014, 01:34 PM
Post: #3
RE: I'm new and absolutey TERRIFIED
Hi Lindsey. I'm new to all this too so welcome aboard! I have never had a "weight problem" per se, but I have always watched my weight. I certainly am not as dedicated as you have been to working out daily and for hours, happy but I have tried to maintain some decent level of fitness throughout the years. I cannot speak to you on what you should be doing exactly, and I'm sure the moderators on here will respond with great advice, but from the bit I've learned and if your nutritionist says you're metabolism is shot, then it sounds like you need a reset!

It also sounds like you need to workout alot less! Maybe workout 2 days heavy lifting and a couple days cardio. Less exercise sounds like it will be a struggle for you, and I can totally feel ya on NOT wanting to gain weight when you've worked so hard, but I've now convinced, its for the best and in the end we'll all be healthier and happier. Fingers crossed.

If I were you, I'd throw out the scale if you're a weigher, and take the time you'd be exercising to find something fun to do or just relax. I have 3 kids so I'm always searching for those moments. happy The come far and few between. happy

Welcome aboard and try not to stress. I hear that's not good for your body either, but you are here and that's the first step! Yay. Again welcome.
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08-08-2014, 02:05 PM
Post: #4
RE: I'm new and absolutey TERRIFIED
Hi Sarah. My bmi is 1414 and tdee was calculated at 2192. So now what is the next step?

(08-08-2014 12:46 PM)SarahWeb Wrote:  Hi Lindsey - and welcome - and yeah its scary we so understand that - but ou are in the right place - here to help!

ok first thing first - put your stats in here:

http://scoobysworkshop.com/calorie-calculator/

and see what it says your TDEE should be I get around TDEE 2350 - as your exercise plan sis high!! not moderate at all

basically you should be eating that and NOT putting on any weight - so yes the reset is for you to up your cals until you reach that TDEE figure (you coudl drop your exercise and redo TDEE and go for that figure too) if you adjust your cals slowly the weight gain will not be so bad - 100cals extra per week - its slower but helps let your body adjust better and not mass gain too

either way good luck - start a journal and we will be here to help every step of the way!

Sarah
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08-08-2014, 02:55 PM
Post: #5
RE: I'm new and absolutey TERRIFIED
Hi again Lenakekei. I'm not sure I understand your question. Can you please explain? Thanks.

"Not writing out will be tough for me." Thing is, I already weights 3x per week targeting different groups. How will that change?
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08-08-2014, 04:19 PM
Post: #6
RE: I'm new and absolutey TERRIFIED
Sorry. My phone is dumb and auto corrects. I will have a hard time dropping my workouts. I'm already doing weights 3x a week. So do I just change my workout cardio?

(08-08-2014 02:55 PM)nibbles Wrote:  Hi again Lenakekei. I'm not sure I understand your question. Can you please explain? Thanks.

"Not writing out will be tough for me." Thing is, I already weights 3x per week targeting different groups. How will that change?
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08-08-2014, 04:52 PM (This post was last modified: 08-09-2014 08:16 AM by AnitraSoto.)
Post: #7
RE: I'm new and absolutey TERRIFIED
Welcome! Sounds like you are in the right place.

Yes, by the sounds of it, a re-set is definitely in order (and sounds like it was confirmed by your nutritionist).

In order to do the reset, you will need to eat at your TDEE for a minimum of 8 - 12 weeks. The more "shot" your metabolism, the longer this process can/may take. Personally, I prefer to work my way up to TDEE gradually, rather than jumping there all at once. Although both methods will get you to the same end-point, the slower method may minimize any weight gain as well as that overly stuffed feeling we tend to feel.

That is a lot of exercise.... Remember the body sees exercise as a stress, and does not tend to react well to stress. Personally I would back off on all that running and stick to 3 days of lifting a week and maybe 2 days of running or short HIIT type workouts. With this adjustment, you will want to calculate your TDEE and get a fresh number. My guess is that it will still be around 2,200 calories.

Yes, you may gain a little weight as your body adjusts, but the first few pounds will be water as your depleted glycogen stores are refilled. That is an unavoidable process and happens whenever coming out of a deficit. After that, a couple more pounds may sneak on as your body acclimates, but remember, you are trying to undo years of damage. It will take a while until your body learns to trust you that the intake will be consistent. Once your re-set is done, a moderate 10% cut should take you right back down where you want to be.

The one thing you want to avoid, and many tend to fall into this trap, is trying to burn off any extra calories ingested as you increase your intake. Doing this will only increase your TDEE and have the same net effect of under-eating. Just adjust the cardio down a notch, keep up the strength training and enjoy your new-found strength you will get from properly fueling your body!

We will be here to support you along the way --- feel free to start a journal in the Personal Journals section --- it's a great place to document the process and also to interact with others going through the same...

Welcome - you are going to do great! Trust me when I say that all of us were terrified when starting this :-)

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-08-2014, 05:37 PM
Post: #8
RE: I'm new and absolutey TERRIFIED
Hi Linakekei! I second everything the wise Anitra has said, but I just wanted to say hi and welcome! You'll do great! happy

MFP~ http://www.myfitnesspal.com/user/jennbecca33/status

~My EM2WL journey~
http://eatmore2weighless.com/jennys-insp...ess-story/
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08-08-2014, 09:31 PM
Post: #9
RE: I'm new and absolutey TERRIFIED
Hi - welcome and good luck!

I am 5''7 and *used to* weight a similar weight to your current weight - around 60kg, but I definitely had a higher body fat %. And I had to work SO HARD to keep that weight. I lost it a few times, and dieted back to it. I used to run daily, including half-marathon training and competing, as well as walking many days + weights a few times per week, although never 'heavy' weights. And I was constantly dieting, never eating anywhere near my TDEE. Eventually my body couldn't take all the stress and started rebelling. All of a sudden it didn't matter how little I ate and how much I exercised, the weight kept coming back. All of a sudden I had a thyroid condition and nothing I did worked. I also had the type of thyroid resistance that comes from over-exercising, under-eating and too much stress.

The moral of this story I guess is to quit the bad ways before this happens to you too! You don't want to end up in my situation. Grab the bull by the horns and be proactive - hopefully if you slowly increase your tdee to get to reset you won't see too much weight gain.

But one thing I will say is this....although weight gain is crappy, especially after working so hard and battling daily to keep it off...it actually isn't the end of the world. I have gained a fair bit of weight - up to 165 pounds. I had to buy bigger pants, which sucked. But you know what? I wasn't any happier or body confident at my lowest weight. In fact I always wanted to lose more. And I had to sacrifice so much to keep my 'goal' weight. I won't say I had an eating disorder, but I was definitely on my way there. I was constantly saying 'no' to everything. Now I can have glasses of wine to relax with my husband, enjoy a meal out with friends without stressing about the calories all week, or panicking that I can't get a copy of the menu ahead of time to locate the absolute lowest calorie option. I used to always feel like I was on the brink of breaking out and eating everything in sight. Now I feel like I am slowly gaining more control of what I eat, not the other way around. I definitely feel less stressed around food. And gaining weight hasn't changed the way any of my friends or family love me or value me. No one has really even noticed.

I'm just sharing this because when I was at my lowest weight, the thought of gaining weight also terrified me, to the point of tears like you describe of yourself. But now the worst has happened - I've gained all my weight back. And I am actually OK with that. That doesn't mean I've given up - I still have the eventual goal of losing weight. But it is also not completely unbearable to have gained weight and be a bigger size. So maybe just go commit to the program, let go of the stress, and you'll find out that the worst isn't so bad after all?
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08-08-2014, 10:01 PM
Post: #10
RE: I'm new and absolutey TERRIFIED
Thanks everyone for the insight and personal stories. I am going on an anniversary weekend with my hubby but when I get back, I do have a few questions before I start this. Thanks thanks thanks! Just talking about it helps happy

(08-08-2014 09:31 PM)lucy1984 Wrote:  Hi - welcome and good luck!

I am 5''7 and *used to* weight a similar weight to your current weight - around 60kg, but I definitely had a higher body fat %. And I had to work SO HARD to keep that weight. I lost it a few times, and dieted back to it. I used to run daily, including half-marathon training and competing, as well as walking many days + weights a few times per week, although never 'heavy' weights. And I was constantly dieting, never eating anywhere near my TDEE. Eventually my body couldn't take all the stress and started rebelling. All of a sudden it didn't matter how little I ate and how much I exercised, the weight kept coming back. All of a sudden I had a thyroid condition and nothing I did worked. I also had the type of thyroid resistance that comes from over-exercising, under-eating and too much stress.

The moral of this story I guess is to quit the bad ways before this happens to you too! You don't want to end up in my situation. Grab the bull by the horns and be proactive - hopefully if you slowly increase your tdee to get to reset you won't see too much weight gain.

But one thing I will say is this....although weight gain is crappy, especially after working so hard and battling daily to keep it off...it actually isn't the end of the world. I have gained a fair bit of weight - up to 165 pounds. I had to buy bigger pants, which sucked. But you know what? I wasn't any happier or body confident at my lowest weight. In fact I always wanted to lose more. And I had to sacrifice so much to keep my 'goal' weight. I won't say I had an eating disorder, but I was definitely on my way there. I was constantly saying 'no' to everything. Now I can have glasses of wine to relax with my husband, enjoy a meal out with friends without stressing about the calories all week, or panicking that I can't get a copy of the menu ahead of time to locate the absolute lowest calorie option. I used to always feel like I was on the brink of breaking out and eating everything in sight. Now I feel like I am slowly gaining more control of what I eat, not the other way around. I definitely feel less stressed around food. And gaining weight hasn't changed the way any of my friends or family love me or value me. No one has really even noticed.

I'm just sharing this because when I was at my lowest weight, the thought of gaining weight also terrified me, to the point of tears like you describe of yourself. But now the worst has happened - I've gained all my weight back. And I am actually OK with that. That doesn't mean I've given up - I still have the eventual goal of losing weight. But it is also not completely unbearable to have gained weight and be a bigger size. So maybe just go commit to the program, let go of the stress, and you'll find out that the worst isn't so bad after all?
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