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Introduction story and newbie questions
06-04-2014, 11:29 AM
Post: #1
Introduction story and newbie questions
Hi everyone! Let me tell you, you guys are so inspirational and motivated, I'm really excited to start my em2wl journey. Anywho, a brief history.

I have almost always been "the fat girl". I have been overweight since I started elementary school, I realize now as an adult I started emotional eating very, very young. I also hit puberty quite young and became fairly tall before most of my peers. I stopped growing at about 13, ending up at 5'9", which me me taller and larger than most of my peers. I was not a very active child, I was/am an extremely shy person and I was always terrified to join group sports or activities. So, I was chubby. Basically until my last year of high school, when I noticed how much more I ate than my friends. So of course, wanting to fit in I changed my diet to what they were eating. My diet consisted of cereal in the morning with coffee, a bag of popcorn at lunch, one small snack in the afternoon (usually a coke and more popcorn) and one serving of whatever we were eating for dinner. I wanted to be thin like my friends and boy did it work. Basically starving myself I went from 190s to 120s FAST. I was exhausted all the time. I did not feel good. But for the first time in my life, boys noticed me! I could wear my friends pants (size 10s)! I even got approached to model (which really makes me angry, I was starving myself and only then was I praised for my appearance by others). But luckily this didn't last, I piled on the pounds after I got a boyfriend and started college. I was fairly active in college, but I can't even tell you how many times a week I ate pizza. So back to 180s. I managed to lose some weight going through my break up (I was 19, and naturally overly devastated of course), so back to 160s, and this honestly was where I thought I looked my best. I was a size 14, I walked a lot, nothing crazy active, but more than I used to be, but I felt good, I had energy, and I really had gotten to a point where I was okay with 160, it sounds like such a big number but I realized I was happy, I never felt better, so who cares? And then the next few years became a eating free for all. I went through nursing school (which basically almost everyone gained some weight because we'd stress eat together and study), and then started working as a nurse (in which I stress ate more), and my husband and I were going through a tough period (eat, eat, eat) and next thing I knew I was 230 and struggling to get in my size 18s. Over the past year and a half I have made some better choices and I'm now down to 208ish, by avoiding junk food except for weekends where I indulge some, and I walk three miles every week day, with weight watchers and mfp, as a guideline.

SO, I'm currently eating around 1500 calories a day, give or take a little. And after doing some research and reading the tons of information here, I'm just shocked. My BMR (from the scooby calculator) is 1760?!? My TDEE is 2700?!?!? I am stupefied, people. I have probably NEVER had the proper caloric intake.

My questions:
I honestly really think I would have a hard time getting in the amount of calories for a reset, unless I go eat a cheeseburger everyday. Is it okay to shoot for a little less than that? Would I still "reset" my metabolism if I aimed for 2300?

Next, what do you guys think about weight watchers, knowing about proper bmr/tdee/general caloric intake?

And finally, what can I do for strength training at home? I honestly at this time cannot afford a gym membership time wise and money wise. Or should I just stick to what I can do for now at home? (Walking, yoga, etc)

Sorry to write you a novel! I apologize for my blabbering, happy but I'm very happy to have joined the em2wl family, and look forward to learning more and more!
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06-04-2014, 12:42 PM (This post was last modified: 06-04-2014 12:44 PM by SarahWeb.)
Post: #2
RE: Introduction story and newbie questions
Wow hello and welcome big grin

Ok first off - yeah for being here and starting!

Couple of replies to your questions:

A proper reset you do need to eat at your FULL TDEE ie 2700 BUT do not worry we ALL thought that exact same thing - how on earth can I fit all that in - well honey you really can big grin And some of us that are just starting to cut struggle to eat at 2000 big grin such a changes from the 800/1200/1800 days wink

Anyway to make things easier for you - but will take longer - work your way up to your TDEE I for example jumped from 1200/1500 to 2000 and then once I was there for a few weeks jumped to 2600 for my TDEE - so try the same jump up in segments - maybe start with 1800 so eating at your BMR for a week or 2 once happy there - go to 2200 for the next few weeks then 2700 - don't worry though I can GUARANTEE that if you stay here and do that and in 6 weeks time you will laugh when you read how you said you couldn't eat that much - and how do I know this - cos we ALL said the same thing big grin

Now we all were scared but this reset is so very important- you do not want to rush it - or cut corners - not eating at your TDEE - but honestly its all in our heads at this point and will probably take about 4/5 weeks before you get past the nasty mental blocks

So yes you do need to eat at your full TDEE to reset properly

A few of us have journals - have a read through so you can see what we said / did and what we say / do now happy It might help - doing your own journal also might help you then we can be on hand when you have good days or bad days!

Re Weight Watchers I have done it for many years before too - however I only ever lost weight on 18points - the old system - so I would not bother doing it anymore - however if you want to keep weighing in or the friends you have made - sure - however the scales are going to show an increase to start with - but DO NOT PANIC its normal!! So you might find a weekly weigh in tough...

Anyway a novel in reply too big grinbig grin happy to have you here!!
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06-04-2014, 12:50 PM
Post: #3
RE: Introduction story and newbie questions
crap forgot to answer re your strength training I have just ordered from amazon - You Are Your Own Gym (http://www.amazon.co.uk/You-Are-Your-Own...r+own+gym) I will let you know how I get on big grin
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06-04-2014, 01:06 PM
Post: #4
RE: Introduction story and newbie questions
Hi Sarah happy thanks for the reply.

That's a great idea, trying to work up to my tdee. And yes, I imagine I will eventually work up to it just fine because really, eating is my true love (don't tell my husband). and I will take your advice for weight watchers, and actually I don't currently have a scale at home so I weigh myself at my mother-in-laws house, which is around every other week so that should work out fine. Whenever I did have a scale at home, I would literally weigh myself every morning, it became a little obsessive.

Oh man, I really am scared to go up to my tdee, haha, that still just seems like such a foreign thought, that I'm not eating enough!! Especially after it taking so long to lose now, but I see now why I may not have been losing much in the first place!

And yes, please let me know how you like the book! happy

Thanks again big grin
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06-04-2014, 03:24 PM
Post: #5
RE: Introduction story and newbie questions
Hiya - lovely to have you here!!!! big grin just wanted to say that I'm one of those that Sarah mentioned. On heavy workout days my tdee is about 2500-2600 calories which was terrifying to start with, but now I've cut I'm seriously struggling to keep the calories reined in lol. Currently counting the weeks down until my next diet break.

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06-04-2014, 04:27 PM (This post was last modified: 06-04-2014 04:29 PM by AnitraSoto.)
Post: #6
RE: Introduction story and newbie questions
Welcome - so glad you have found us!

Like Sarah said above, yes you will want to re-set at your TDEE (otherwise you risk your body thinking that the lower level at which you reset is your TDEE --- and who doesn't want to eat more?? :-) I would suggest working your way up to that level slowly. This will give both body and mind time to adapt and adjust along the way (and we all know that this is as much a mental journey as a physical one...)

I would suggest bumping your calories up by 100 each week. It will take you a bit of time to get to TDEE, but by doing it slowly you may be able to avoid any big jumps on the scale, and you may just find it to be more comfortable physically.

As far as getting in those extra calories, if you increase slowly, you won't get that over-stuffed feeling. Your body will adjust along the way. If you are short on calories, remember you do not need to eat any "diet foods" any more. Steer away from foods labeled as low calorie, reduced fat, reduced sugar foods. Feel free to eat full fat dairy as well. Personally, when I am low on calories, my "go to" is nuts, nut butters and avocado. I have my own little Trail Mix made up of almonds, Brazil nuts, dried cranberries or blueberries and a few dark chocolate chunks. The calories in that mixture add up quickly.

So glad to have you here - please feel free to start your own thread to track your progress in the Motivation/Personal Journals section. It is a great place to track the ups and downs as well as to interact with others going through the same thing you are... Welcome!

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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06-04-2014, 07:23 PM
Post: #7
RE: Introduction story and newbie questions
Hey LALA!!
You have already received some great advice!! The only thing I would add is since your BMR is 1760 , which is AWESOME!, you should try very hard to start eating that amount immediately!! Then continue to add 100 till you reach your TDEE! The link given for "you are your own gym"is a great start to resistance training.
So I'll just give another warm welcome and say, I'm Glad you are here!applause

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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06-05-2014, 11:20 AM
Post: #8
RE: Introduction story and newbie questions
Thanks, ladies! I appreciate the advice and warm welcomes happy I woke up today feeling very hopeful about starting this process, I know it will be a test of my patience (especially since there is a good chance I'll gain during the reset, soooo I think I will just be avoiding the scale) but the progress and results you guys have is too amazing to ignore!

I did have another question, should I be going ahead and trying to meet a 1g/pound protein goal? In which my case is uh 208 grams, or should I just be aiming for the 40/30/30 macros and just focus on getting the calories in? Or at this point in the reset just focus on calories alone? What are some of your favorite sources of protein?
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06-05-2014, 12:45 PM
Post: #9
RE: Introduction story and newbie questions
Hi and welcome to the beginning of your new life of eating more and giving up diets that dont work!!!! I started my journey 3 weeks ago and already feel so different. happy
Food is not the enemy it is what we need to fuel our bodies. The more we do, the more food we need! Not the opposite...we dont need to starve and work ourselves to death. Once you start eating more you will feel sooooo good and have more energy and excited that you CAN eat more. happy I was so scared to start eating I went from 700 calories to 2200ish in a day and felt like I would gain 20 pounds but did not. I would suggest moving up slowly like the others said though just to ease into it and not be so stressed about gaining. Your body gains weight in the beginning because it has settled for what you've been giving it for calories and when you eat more it thinks it is a surplus of food and tries to hold onto it in fear of you not feeding it more. That really shows you that your body is asking for more ...real weight gain is slow and can be easily turned around from what Ive heard happy I cant wait to get to the point of seeing how slow weight gain is! I know that sounds weird! But my whole adult life Ive seen crazy ups and downs on the scale in a week time and was crushed or excited by this now knowing any better.
As far as working out at home, I do and Im sure lots of others do too. You can get just as good of a workout at home. If you have no weights I would suggest fullbody workouts which sounds like what that "your body is your gym" people are talking about. I did this for a long time and could tell I was getting stronger...push ups are one of the best I think. So are squats and walking lunges, doing plank moves works alot of muscles. Tons of things you can do to get stronger and build muscle without cardio or the gym. The internet is full of fullbody exercises and you could combine them with little 1 minute cardio bursts where you do jumping jacks or something in between moves to give you more of a circuit training and keep your heart rate up. You can do split training from home too (work each muscle group once/week) with weights if you have them. but i've noticed for me that this does not work if you cant lift heavy enough. The whole point of doing a split is to work that muscle hard enough to where you need a week to rest it. I think full body is really good for beginners because of this you build up strength and know you are working multiple muscles multiple times/week no need to worry about lifting heavy weight. But in my opinion you need to lift heavy to get the best results. But anyways...dont be discouraged that you cant go to the gym is what Im trying to say. big grin Good luck and dont be afraid happy
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06-05-2014, 01:37 PM
Post: #10
RE: Introduction story and newbie questions
So glad you are feeling hopeful ... this is truly the first step to getting your life back and freedom from starvation and deprivation. As you can hear from others that are a bit farther along in the process, the journey is not a quick one, and it definitely has ups and downs, but once you feel that strength and freedom, you will never look back!

Try working towards that 40/30/30 macro goal - the protein is so important for muscle development and retention. I am a vegetarian, but do eat fish and eggs, so some of my favorite protein sources are: salmon, tuna, shellfish, Greek yogurt, eggs, beans, seeds, nuts and quinoa. I also supplement with protein powder as necessary, and my daily evening treat is a Quest protein bar!

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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