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Metabolism reset and regret, ugh
07-26-2015, 06:55 PM
Post: #1
Metabolism reset and regret, ugh
Hi All,
I found EM2WL when after celebrating my 42nd birthday, I realized that I am at my heaviest in 8 years. The worst part? I had been eating 1200 calories and doing cardio 3x/wk for 2 years only to find my weight at a steady gain of close to 20 pounds! My journey with my weight has been up and down since my 20's, lightest at 126, heaviest with 2 pregnancy gains of 50# which I shed with diet/exercise. Then came hysterectomy, then emergency belly surgery, up to high of 168#. Did WW with great success of losing 15# in 3 months, stopped WW but maintained at 157# through nursing school for 2 years with little to no effort, very little cardio, very little dieting. Then came my brother with his 40# weight loss using Lose It! app and he tells me to give it a try! Sure, why not? So I typed in what I wanted, which at that point was to lose 5# and I did at 1200 calories/day and then it came back and brought friends. Not believing that I could eat so little and put on weight, I decreased calories, some days only eating 900 and keeping up my cardio schedule, knowing this was horrible for me, I am nurse for crying out loud! So desperate to find out what I was doing wrong, I saw primary care, endocrinologist, even had the real deal pulmonary test to check BMR, which is 1519 according to that. The worst part? No one believed me that I was eating 1200 calories and less and gaining weight! They looked at me like I was crazy or lying, it made me feel ridiculous. Since modern medicine had no help to offer except diet pills, yes they really offered, I started researching my options. I had been wondering if I was putting myself into starvation mode by eating so few calories and had increased to 1400 for approx. 2 months when I found EM2WL. I read the metabolism reset 1000x's and since I was mentally and physically drained from the VLC diet and cardio with GAINS! I started reset and am approaching week 4. Here are some stats:
5'7.5", 177# as of this am, at start of reset I was 173#
BMR 1519
TDEE 1825
I have a desk job but it does allow me to get up and walk frequently, just bought an UP2 to track steps, still trying to figure the damn thing out!
I increased in a modified "rip off the band aid" so I am currently eating 1825 and have been for 2 weeks. I was alarmed to be at 177# this am, enough that I just got on the scale again and it is 177.8!!! I know that there is no way I put on almost a pound today, but my ego is taking a bashing with the scale numbers. I have given up my cardio since starting the reset, I can't imagine eating even higher to make up for the increased activity level, I know it sounds crazy. I guess after all this blah, blah, blah of my talking, I just need some support because I am in panic mode, scale up, feeling bloated and disgusted that I allowed my weight to get to this point, again. I am interested in strength training, have never done it in my life and I guess just need some mental hand-holding to get through this process because I am out of options, WW isn't working, VLC isn't working, running/elliptical isn't working. I...am...exhausted. Is there anyone out there with similar stats that did this and can throw me a lifeline?
Appreciation in advance!
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07-26-2015, 08:50 PM
Post: #2
RE: Metabolism reset and regret, ugh
You can do it! I just had surgery a few years ago and haven't taken off the weight I gained from it. No matter what I did, nothing worked. I'm 5'7" and currently hovering around 177.5.

Tracking my weight daily when working to find my TDEE has helped me much. My weight has fluctuated all the time. I've been down to 175 and up to 179.5. It takes a eating over TDEE for sometime to gain weight. The quick weight changes are water, glycogen, or food. If you read some of the journals, you'll see the same reactions with weight changes while finding TDEE.

You're doing great! Glad to have you along for the ride!
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07-26-2015, 09:27 PM (This post was last modified: 07-26-2015 09:28 PM by jaeone.)
Post: #3
RE: Metabolism reset and regret, ugh
Hi and welcome to the family! I too was stuck when i not only stopped losing weight eating 1200 calories but started to gain weight! So i figured why not eat more if Im gaining any way! Figuring out your TDEE wll help you get on your way. Great job upping your calories!!
I am 51 and lift weights 3-4 times per week. I love the way it has changed my body and the way it makes me feel when Im done with my workout!
Make Sure you start a journal to share ups and downs and receive support from those who are going through or have gone through similar issues.
Since you are new to lifting, EM2WL offers a Beginners strength training manual: http://training.eatmore2weighless.com/be...g-instant/ and online coaching: http://eatmore2weighless.trainerize.com/...g-Services maybe one of these may work for you.

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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07-27-2015, 05:58 AM
Post: #4
RE: Metabolism reset and regret, ugh
(07-26-2015 08:50 PM)MaryJo Wrote:  You can do it! I just had surgery a few years ago and haven't taken off the weight I gained from it. No matter what I did, nothing worked. I'm 5'7" and currently hovering around 177.5.

Tracking my weight daily when working to find my TDEE has helped me much. My weight has fluctuated all the time. I've been down to 175 and up to 179.5. It takes a eating over TDEE for sometime to gain weight. The quick weight changes are water, glycogen, or food. If you read some of the journals, you'll see the same reactions with weight changes while finding TDEE.

You're doing great! Glad to have you along for the ride!

Thank you so much for your reply, I will keep chugging along!
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07-27-2015, 06:02 AM
Post: #5
RE: Metabolism reset and regret, ugh
(07-26-2015 09:27 PM)jaeone Wrote:  Hi and welcome to the family! I too was stuck when i not only stopped losing weight eating 1200 calories but started to gain weight! So i figured why not eat more if Im gaining any way! Figuring out your TDEE wll help you get on your way. Great job upping your calories!!
I am 51 and lift weights 3-4 times per week. I love the way it has changed my body and the way it makes me feel when Im done with my workout!
Make Sure you start a journal to share ups and downs and receive support from those who are going through or have gone through similar issues.
Since you are new to lifting, EM2WL offers a Beginners strength training manual: http://training.eatmore2weighless.com/be...g-instant/ and online coaching: http://eatmore2weighless.trainerize.com/...g-Services maybe one of these may work for you.

Thank you Joan, I will take a look at those links, I may need help here! I am ready to make a lifelong change, not a quick fix.
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07-27-2015, 06:24 AM (This post was last modified: 07-27-2015 06:26 AM by AnitraSoto.)
Post: #6
RE: Metabolism reset and regret, ugh
First of all, welcome! So glad you have found us!

Well, unfortunately, you have found out what low calorie dieting and over-doing the cardio does to your metabolism. Trust me, we all had to find out the hard way too, so you are not alone! laughing Great job upping your calories so far! When you entered your numbers into Scooby, what did you use as an Activity Level? Because that TDEE sounds pretty low... My gut is telling me your TDEE should be over 2,000 ... probably more like 2,100. I know you said you cut out the cardio, but are you doing any exercise at this point? And also, you said you are a nurse and they tend to be on their feet a lot. Does your job keep you fairly active?

That initial weight gain is completely normal and to be expected. When we come out of eating at a deficit our glycogen stores are refilled, and with that comes the associated water. It really is unavoidable. In reverse, if you were to return to that deficit, your glycogen stores would be depleted, and that water weight would be the first thing to go.

As far as the strength training, that is something you should definitely investigate! As we age, we start to lose lean muscle mass as a natural part of the aging process, so it is important to work hard to maintain it. Years of low calorie dieting have most likely resulted in a loss of muscle tissue as well... In order to build that lean muscle mass back up you need to be eating at or slightly over your TDEE, so finding that number will be crucial (hence my reason for asking your activity level... If you underestimate your activity the net result will be under eating). As Joan suggested, the EM2WL Beginner's Guide to Strength Training is an excellent place to start as there is a lot of valuable information in there as well as a 12 week workout program. Another suggestion would be to buy a Cathe Friedrich DVD and follow along as you learn the different exercises. She has perfect form and in my opinion is the best in terms of workout DVDs. Muscle Max is a great one to start out with. Also, a personal trainer at a gym would be able to introduce you to the equipment and various exercises... What kind of strength training equipment do you have access to?

Well, get back to us with the answers to some of those questions and we will be happy to "throw you a lifeline", as requested! laughing

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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07-28-2015, 06:13 AM
Post: #7
RE: Metabolism reset and regret, ugh
(07-27-2015 06:24 AM)AnitraSoto Wrote:  First of all, welcome! So glad you have found us!

Well, unfortunately, you have found out what low calorie dieting and over-doing the cardio does to your metabolism. Trust me, we all had to find out the hard way too, so you are not alone! laughing Great job upping your calories so far! When you entered your numbers into Scooby, what did you use as an Activity Level? Because that TDEE sounds pretty low... My gut is telling me your TDEE should be over 2,000 ... probably more like 2,100. I know you said you cut out the cardio, but are you doing any exercise at this point? And also, you said you are a nurse and they tend to be on their feet a lot. Does your job keep you fairly active?

That initial weight gain is completely normal and to be expected. When we come out of eating at a deficit our glycogen stores are refilled, and with that comes the associated water. It really is unavoidable. In reverse, if you were to return to that deficit, your glycogen stores would be depleted, and that water weight would be the first thing to go.

As far as the strength training, that is something you should definitely investigate! As we age, we start to lose lean muscle mass as a natural part of the aging process, so it is important to work hard to maintain it. Years of low calorie dieting have most likely resulted in a loss of muscle tissue as well... In order to build that lean muscle mass back up you need to be eating at or slightly over your TDEE, so finding that number will be crucial (hence my reason for asking your activity level... If you underestimate your activity the net result will be under eating). As Joan suggested, the EM2WL Beginner's Guide to Strength Training is an excellent place to start as there is a lot of valuable information in there as well as a 12 week workout program. Another suggestion would be to buy a Cathe Friedrich DVD and follow along as you learn the different exercises. She has perfect form and in my opinion is the best in terms of workout DVDs. Muscle Max is a great one to start out with. Also, a personal trainer at a gym would be able to introduce you to the equipment and various exercises... What kind of strength training equipment do you have access to?

Well, get back to us with the answers to some of those questions and we will be happy to "throw you a lifeline", as requested! laughing
Thank you so much Anitra for responding, I am grateful. I am really just walking here and there right now for activity level, I stopped running 3 weeks ago after a foot injury and some poison ivy sidelined me. My nursing job is a desk job, phone triage, seeing some patients in clinic, yesterday I logged 3500 steps at work. Unfortunately, I find gyms super intimidating and would probably be more likely to stick to a routine that I could do at home as I work long hours, leave at 6am, return at 5:30pm, have a husband, kids. I have resistance bands and assorted dumb bells but could spend a little money to improve those prospects. DVD's may be the way to go, thank you for the suggestions. I feel overwhelmed with eating my 1800 and change right now, going up to 2000 is scary plus I am horrified of putting on more weight, I am so close to 180# that I don't even want to get on the scale today! I knew going into this that I was looking for something that I can manage as I get older because honestly, I cannot see myself running at 60! I love walking and have always envied women with amazing arms, just have never lifted. In the metabolism reset guide, the line that speaks to me is wondering if you are the one snowflake that this will not work for, I am worried that I will work on my metabolism, gain weight and not lose when it is time to cut. I know everyone worries about this but whoa, the scale is scary! Thank you all for listening to my ramblings, appreciation in advance.
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07-28-2015, 09:38 AM
Post: #8
RE: Metabolism reset and regret, ugh
[/quote]
In the metabolism reset guide, the line that speaks to me is wondering if you are the one snowflake that this will not work for, I am worried that I will work on my metabolism, gain weight and not lose when it is time to cut. I know everyone worries about this but whoa, the scale is scary! Thank you all for listening to my ramblings, appreciation in advance.
[/quote]

This is absolutely what I was worried about to start with too! I think it takes time to trust the process.. and some days my trust goes out the window!.. but your brain will slowly come round to the idea. I thought to myself I just have to give it a go - it makes sense and I understand what I am trying to achieve so I'm going to just stick with it. Like the ladies say; everything is salvageable!
You can do this! We're all in it together for the long haul! happy
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07-28-2015, 11:20 AM (This post was last modified: 07-28-2015 11:21 AM by AnitraSoto.)
Post: #9
RE: Metabolism reset and regret, ugh
Yes, if you are going to be working out at home, take a peek at Cathe Friedrich's DVDs. If you check out her website cathe.com you will see she has short clips of the content of each DVD so you can see "what you are getting in to".... The first one I ever tried was Muscle Max and it is a perfect place to start. I would also highly recommend Gym Styles. Once you get further along, STS is definitely the best of the best, but I wouldn't necessarily start out with that one. Muscle Max will give you a feel for her style of DVDs (and what equipment you will need). Dumbbells, resistance band and a bench or step to lay on will be enough to start. She uses a barbell, but dumbbells can be substituted on any of those moves.

Strength training is definitely the way to go, and becomes more and more important as we age, as the body naturally loses muscle mass each year. We really need to fight to keep it, not only to keep ourselves fit and strong, but to keep our metabolisms chugging along as well... Running (and any other form of steady-state cardio) can tend to break down the muscle we are working hard to build as well as being fairly hard on the body. For cardio, short (20 minute) HIIT-type workouts are really best. They get the heart rate up there and will tend to raise the metabolism for a longer period of time after the workout (plus a lot less wear and tear on the body..) Walking and simply staying physically active is obviously great too!

We all understand your feelings of being terrified. We were all there (and many still are!). The best advice I can offer is to take it slow. That initial 3 - 5 pound gain is totally normal, and like I said before is water weight as glycogen stores are being refilled. As far as any future gains, just make those increases slowly and wait for your weight to stabilize before pushing it higher and you should be able to minimize those gains.

When you start to strength train, you will see even more fluctuations on the scale as your muscles retain water after training, but you will get used to them and start to expect them. But remember, water weight does not equal fat. Not all gains on the scale are bad, just like all losses are not necessarily good. Low calorie dieting and excessive cardio result in a scale weight loss, but often at the expense of muscle loss. Metabolism-fueling muscle.......

Please know we will be here to support you along the way and look forward to your success!

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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07-29-2015, 05:53 AM
Post: #10
RE: Metabolism reset and regret, ugh
In the metabolism reset guide, the line that speaks to me is wondering if you are the one snowflake that this will not work for, I am worried that I will work on my metabolism, gain weight and not lose when it is time to cut. I know everyone worries about this but whoa, the scale is scary! Thank you all for listening to my ramblings, appreciation in advance.
[/quote]

This is absolutely what I was worried about to start with too! I think it takes time to trust the process.. and some days my trust goes out the window!.. but your brain will slowly come round to the idea. I thought to myself I just have to give it a go - it makes sense and I understand what I am trying to achieve so I'm going to just stick with it. Like the ladies say; everything is salvageable!
You can do this! We're all in it together for the long haul! happy
[/quote]
Thank you jennywren, I really need the support right now because I have really lost all faith in my usual diet/exercise routine and trying to wrap my head around increasing my calories has been harder than I thought it would.
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