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Absolutely terrified to do this
07-26-2016, 01:53 PM
Post: #1
Shocked Absolutely terrified to do this
This way of thinking is physically terrifying for me because for so long I've done NOTHING but diet and yo - yo. I get it, I understand that you have to make changes to see changes, but this literally makes me tear up thinking about allowing this type of food intake. Its that scary. So I'm going to try. I'm going to read every day to keep myself from losing it.

Could someone check me really quick to ensure I'm starting right.

Female, 6 ft, 190, 39yrs , 1 - 3 x per week light exercise (for now)

1900 cals (with 15% deficit) - literally makes me want to cry. This will be a massive change for me (2 months recovering from HCG for instance)

That is just SO.MUCH.FOOD. I don't even think I know how to eat that much food without including bad things! Thanks for a quick once over :/
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07-26-2016, 03:14 PM
Post: #2
RE: Absolutely terrified to do this
Hi and welcome to the forum! Welcome, welcome, welcome!

I am sure the moderators will chime in, but I hope it makes you feel better to know you are not the only one who comes into this afraid about the process, especially with so much in the media that runs counter and even our own minds working against us. This process is so much more than our physical bodies and weight, but a change of mind set to be healthy and accepting of ourselves.

I plugged your numbers into the calculator on the site and came up with estimate of 2241 for TDEE. If you have been yo-yo dieting and from your post, it sounds like you have been eating low calorie for a while. So, you probably need to do a metabolism reset before even considering a cut.

Have you read the metabolism reset guide that Anitra has posted? It is full of great information and worth reading and re-reading and re-reading:

Everyone's journey is different, but I can only tell you about mine. I started a reset about 2 months ago. I was averaging about 1350 calories a day (weight 183 pounds) with a moderate to strenuous activity level. I basically increased my calories 100 calories a day every week to where I am at 2400 calories a day last weigh-in was 183.6 and I am still working to confirm my actual TDEE. After a month, I had lost about 13 inches in measurements. My husband (6'4", 310 pounds) was only eating about 1500 calories a day. He's gotten to 2600 (not even BMR yet). His starting weight was 308.6 and last weigh in was 314.2, so a little weight gain.

So, my advice? If 1900 calories seems high, set smaller goals. Maybe get to your BMR (1630) first. I don't know how many calories you are eating right now, but start logging your food on My Fitness Pal and start with a 100 calories...e.g. if you are only eating 1200 calories a day, set a goal for 1300 for a week (and compare your progress to the reset guide). If you trend back down to 190 pounds, add another 100 calories the next week. It may take you a month or two, that's okay. Then, you set another goal...maybe 1800. Then 2000. Then 2200, etc.

How do you increase? I've found to get the macros of carbs/fat/protein to around 40/30/30, I have a protein shake every day. Drinking calories is usually easier than eating to begin with. 1 scoop of protein powder and 1 cup of skim milk = 210 calories and ~ 34 grams of protein. Add in 1 Tablespoon of flaxseed oil, 75 grams of plain Greek yogurt = almost 400 calories and ~40 grams of protein.

There are a TON of wonderful folks on these forums. Take advantage and use them to encourage you when you're unsure and to share your successes and answer your questions!

Be kind to yourself. Remember, it has probably taken years to get to the point you are at and it won't resolve overnight. There will be ups and downs, but your ultimate goal is to be healthy in mind, body, and spirit.

Congratulations on taking the first step to even post and consider making changes!thumbs up
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07-26-2016, 03:57 PM
Post: #3
RE: Absolutely terrified to do this
hannah77 That is really good info - I didnt think about shakes, really good idea there. Can I ask a couple of odd questions?

1. Is your grocery bill insane? I guess I can't even imagine cooking that much food and not spending insane amounts of $$$! Meat can be so expensive.

2. In general, how do you keep yourself from eating junk? I feel like I would eat healthy for bfast and lunch potentially but by dinner I could see where I'd just be eating anything to hit those calories - OR WORSE - justifying a mini binge on something not so great because "I have the calories to do so". I need help to understand where my mind needs to be when I see this vast amount of calories sitting in front of me. It's like someone gave me a ton of money and told me you can get whatever you want!
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07-26-2016, 04:21 PM
Post: #4
RE: Absolutely terrified to do this
I'm fairly new to this, too...but so far the experience has been a good one! Keep in mind that you're not just being "turned loose" with a huge amount of calories to also need to be mindful of hitting your macros for protein, fat, carbs, and fiber. If you want to hit those macros, you will need to eat real food. Try adding back in some things you may have eliminated in the past because they were "too fattening"... such as almonds, peanut butter, full-fat yogurt (I prefer Greek yogurt over regular yogurt, it's thick and creamy and has more protein). Take it slow and try to enjoy the process! I kept re-reading the metabolism reset guide and the Starter Kit every day to get me through the initial stages of panic. And keep coming back to the Forum for reassurance and inspiration!

I know the moderators will chime in with some helpful tips for you too...Good luck!
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07-26-2016, 07:46 PM (This post was last modified: 07-26-2016 07:50 PM by hannah77.)
Post: #5
RE: Absolutely terrified to do this
Hi, no worries on the questions.

1) I don't really find that my grocery bill is any higher than before, just re-directed. For instance, I could spend $5 on a half gallon of ice-cream or I can spend that same $5 on a large tub of chobani plain greek yogurt or on 5-6 single serves of oikos triple zero greek yogurt. I could spend $5 on a bag of potato chips or get a jar of nut butter. I use a lot of canned, no salt added or frozen vegetables. In this season, a lot of fresh fruits. We get ads from all the local grocery stores (about 6 different ones) and I see what's on sale and try and plan accordingly. For instance, 5 oz salmon fillets usually cost $5-6 each, but I'll see them on sale for $3...and I have salmon for a couple days. My local Walmart, which is only 1/2 a mile away has a price match, so I basically shop there for my fruits/veggies/dairy. When there is a sale on boneless, skinless chicken breasts for $1.67 pound, I buy a lot and put it in the freezer. For quick meals, I'll find lean cuisines that are balanced in protein/carbs (relatively speaking) and on sale (like $1.88 each) and then I'll add 4 ounces of baked chicken that I've cooked in advance and frozen to kick up the protein. Protein doesn't always mean meat or expensive cuts of meat.

Probably the adjustment I've had to make most is the protein powder and the protein bars. Everyone on the forum has opinions about what is best for them (ingredients, macros, taste, dissolvability, price, etc.) but I try and stick with stevia as a sweetener vice sucralose which significantly cuts down on my options. I also keep my eye out for sales/specials. I just had my dad buy some protein powder from an online company during a Buy One Get One 50% off with a stacked 12% off coupon and he was able to get 10lbs of protein for $66.00 ($0.75/day for 33 grams of protein and only 5 grams of carbs). Compare that to the cost of say a 7 ounce ribeye steak at $5+ which also has about 33 grams of protein...$0.75 versus $5 and a pretty clean source of protein, hmmm think that's a pretty easy decision. AND I still have the steak on occasion! Protein bars, at $1.75+ a pop are more expensive but I don't eat them every day and are a good equal ratio of protein to carbs. Again, I buy Muscletech Mission1 because they are sweetened with stevia and contain almost 1/2 my recommended fiber intake for the day.

2) What MaggieG123 said is correct, you aren't going off the reservation and eating whilly nilly. There is a recommend macro ratio of carbs/fat/protein of 40/30/30 (if you set this up in your MFP, it will show you what that equates to in grams for your height/weight). I can tell you from my limited experience that it does require effort to try and meet that goal...and you won't reach it by eating a lot of junk. As you log your calories, you'll check in and realize you're out of whack and that will affect your choices for the rest of the day.

Having said that, there is a post or blog from Kiki about this very topic...that the first goal really is to increase the calories and as you start working through the process, you start making smarter choices to better align the macros. So, it's okay if you're a bit high on your fat macro because you're eating calorie dense foods like nuts (another great choice, 1 ounce of most nuts which is quite a small amount is around 200 calories) and/or just retraining yourself to eat. Finally, I have been re-training my head and my heart to accept that there are very few, if any, foods that are bad in moderation. Food is not the enemy but my attitude towards it can be. I don't feel guilty about eating a 100 calorie ice cream bar or indulging a little. My body trusts me and I trust my body!

That's also why, for me at least, it was better for me to start with small calorie increases...there wasn't a vast amount of calories, just a little bit more. 100 calories? 1/2 ounce of nuts (like 16 almonds), 1 Tablespoon of peanut butter, 1 container of Chobani 100 greek yogurt, a large apple, 1/2 a protein bar, 1 fudgesicle, a cup of skim milk, 2 oz of chicken....see, not much in the grand scheme of a whole day!

Again, be kind to yourself and forgiving. This is a journey and it will be filled with ups and downs, AHA! moments, tears and frustration, and also much success! Even two steps forward and one step back is still a step forward!

Keep reading and re-reading and post and encourage and rant and rave. There are so many people here with so much knowledge and compassion. It really humbles me to read what so many here have overcome. You can do it, too!
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07-26-2016, 09:45 PM
Post: #6
RE: Absolutely terrified to do this
Well, I really have nothing to add, because you have already been given awesome, accurate, helpful advice above^^^

Just like they said, make those increases slowly and you should be able to minimize the gains on the scale, as your body will have more time to adapt.

And they are right that it's not an invitation to a free for all. Remember, you will not be adding those calories all at once, so don't worry too much about how you will get there. if you are adding 100 calories each week, that is like a handful of nuts. No big deal. Once you are used to that increase, add another 100 calories. Again, no big deal. Don't start at 1000 calories and try to get to 1900 ... you will be miserable both physically and mentally. Take it slow. It took you a long time to get where you are, and (most likely) it will take you a long(ish) time to get back where you should be. Nuts, nut butters, avocado, full fat dairy, protein bars, protein powder - all of those will easily help you to get to your caloric goal without simply adding "junk".

Just keep reading the testimonials and journey stories to remind yourself that you are not alone. Everybody starts out terrified. Don't overthink the whole thing, just gradually add back real food, watch your macros, get some strength training, and let the magic happen. It will. It will take time, but it will...

Keep us updated and come here for support ... we are here to make sure you are successful.

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

My EM2WL Journey:
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07-27-2016, 03:23 PM
Post: #7
RE: Absolutely terrified to do this
Such good information here. I'm feeling less stressed already!
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08-04-2016, 04:07 PM
Post: #8
RE: Absolutely terrified to do this
Hi there, just checking it to see how you are doing?
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08-04-2016, 07:09 PM
Post: #9
RE: Absolutely terrified to do this

You said you are coming off the HCG protocol?

As for your questions, my grocery bill already feels out of control with 3 boys! Lol. But not a huge difference.

I enjoy tracking my macros so I am always Balanced. I preplan treats, like ice cream and then take little sacrifices elsewhere (maybe less cream in my coffee etc.) I enjoy having a great, but I won't do it unless i am on plan to meet protein. And fiber goals. I enjoy food a d have no problem treating myself but it's within my goals.

Sorry for typos- on mobile!

MFP @saranharm
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08-05-2016, 07:44 AM
Post: #10
RE: Absolutely terrified to do this

Thanks so much for checking in! I'm OK. Not great but OK. Its just such a huge mental shift. That being said it feels unbelievable not to have to beat myself up over every bite I put in my mouth. I don't think I realized what that was doing to me.

I'm eating at about 1900 - 2000. I think I went up too fast, but I did it just to test where my body started saying "stop eating" and that seems to be the threshold ha ha. Weight has maintained. I've been floating up and down within the same 3 pounds and usually only up if I eat something high in sodium which I would expect.

So maybe someone can give advice on my one hang up so far? I "binge eat" at night. I put that in quotes because I don't get up in the middle of the night, I don't sneak around BUT from 6-930 I eat 60% of my calories and sometimes its good food and sometimes its nutritionally deficient foods such as an entire sleeve of saltines.(I like to snack). This problem has been an issue for a long time.

Additionally, I'm not there mentally to sit at TDEE for 6 - 8 - 12 weeks. (Which from reading sounds like I need that time for even saying that). Everything in me wants to cut cut cut.

So still going, loving it actually but nervous that its just too good to be true maybe happy
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