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What should I do?
08-29-2016, 09:35 AM
Post: #1
What should I do?
Hi everybody
I'm new to em2wl and want to have your opinion of my story.
I have had an eating disorder for about 5 years. Since one year I have a healthy weight. I started to work out once a week last december. At this time I ate around 1400 kcal a day. I wanted to eat more and started to eat 100 kcal more every week since march. But at the end of april I stopped eating more because I began to gain more and more. I was than eating around 1600. The gains are still going on. Nevertheless, I decided to eat a little bit more. At the moment I eat around 1700-1800 a day. My weight is now the highest ever with 58 kg (129 pounds). It's still not overweight, I know. But I am afraid, that it won't stop. I think, I should be able to eat more. Another information is that in march I started to do more body weight workout for my muscles, like 3-4 times a week, but often only 10-15 minutes. My calculated TDEE is around 1900-2000 kcal.
What should I do now? Eat more? Eat less? Keep it like now?
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08-29-2016, 05:47 PM
Post: #2
RE: What should I do?
I will let one of the moderators chime in as I know they won't lead you astray, but wanted to say welcome to the forums...we are glad you are here.

If you could provide a little more information, it may help them to help you. Basics like height, weight, are you tracking your calories and macros, what do those percentages look like, did you increase 100 calories per week regardless of what your weight was doing (i.e. not trending back down), what is your activity level? Many people on this forum do experience weight increase just as their body is healing from histories of eating disorders. Since you say you had one for 5 years, it may take a while for your body to heal, and that may involve some weight gain.

Anyway, there are lots of people on the forums who have been where you are and I'm sure they'll chime in. You're doing great to have have increased 400 calories since March.
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08-29-2016, 09:25 PM
Post: #3
RE: What should I do?
First of all, welcome! So glad you have found us!

Yes, like hannah77 said, we will need a bit more info to be able to effectively help you. But, even withOUT that information, I can tell you that what you are going through is completely and totally normal... 5 YEARS is a long time to have an eating disorder. During that time your metabolism adapted to the low intake and began functioning at an all time low level. Also, in an effort to preserve life sustaining body fat, your body allowed your metabolically expensive muscle mass to waste away (it takes much more energy to sustain muscle over fat...). You most likely lost bone density as well. Hair and nails become brittle...

Once you start "eating" again, all of these things that were lost need to be replenished, and with that comes scale weight. Also, with your metabolism crawling along at a sub-par pace, any calories over your *suppressed* TDEE will be initially stored as fat (just in case you decide to go on a starvation diet again in the future..) Once your metabolism catches up to your intake, that gain will slow down.

For now, I would recommend that you continue to take things slowly. Keep your increases small, and give your body time to adapt and adjust between increases. Remember, this damage was done over YEARS, so don't expect the healing to happen over the course of a few months. The healing will happen, but it will take time... Keep on lifting and increase your intake slowly. You will get there ... I promise!

Anitra Soto
Team EM2WL
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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08-30-2016, 01:11 AM
Post: #4
RE: What should I do?
Thanks for your replies. I am 5‘5 and at the moment 128 lbs. Before my eating disorder I was around 123-127 lbs. Since april the weight went up from 115 to now 128 lbs. I didn’t change anything in this time, maybe I did a bit less body weight training.
I am tracking calories and I eat about 1g of protein per lb. Carbs are usually somewhere between 150 and 200 g.
I stopped increasing by 100 calories when the weight did not go down anymore. That’s when it began to rise. I went to test my BMR at a doctor and he told me that it’s 1600 kcal. He was surprised that it was so high, because I told him that I was gaining while eating 1600 kcal. He told me to go on eating the 1600 calories. My activity level cahnges between light and moderate I guess.
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08-30-2016, 06:45 AM
Post: #5
RE: What should I do?
Well, like you said, you are certainly not overweight, so I would just continue doing exactly as you are doing and allow your body the time it needs to heal. Make sure you are strength training, as that muscle is the key to firing up your metabolism.

Right now, your weight is creeping upwards because although you are eating below your *calculated* TDEE (that you got with an on line calculator), you are eating above your *suppressed* metabolic rate (caused by the years of ED). Eventually your metabolism will catch up, but in the meantime, take it slow. Hang out at this 1700 or 1800 level until the gains stop, then try another 100 calorie increase.

Remember, your body is healing and that takes time. Be kind to yourself, and make sure that you are wearing clothes that make you feel good about yourself NOW. Don't try to squeeze into things that may be feeling a bit tight right now, as that's not going to make you feel very good about yourself. Rather than stressing about the weight gain, try to concentrate and appreciate the fact that you no longer have to suffer with low calorie dieting. Enjoy each day for what it is.........

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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08-31-2016, 07:00 AM
Post: #6
RE: What should I do?
Thank you for your words! They help me a lot to just go on. I should definitely buy new pants!
What would happen if I jumped directly to 2000 calories now? It's just that I find it very strange that my TESTED BMR is 1600 and the doctor said that this measurement is really accurate. The calculated one is at 1400. So my metabolism isnot really suppressed. Maybe it just takes out the calories od the food to good. Or what's your explanation for this number?
Another question: I have been working out with a body weight training programm but I finished it and don't want to do it again.
Is there a body weight strength training program you would suggest?
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09-06-2016, 01:07 AM
Post: #7
RE: What should I do?
Update: My weight has been the same for the last three weeks and today it was up 2 lbs. I can't understand this...
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09-06-2016, 10:24 AM
Post: #8
RE: What should I do?
Sorry, I didn't see your earlier post.... So did you decide to stay at 1700 - 1800 level, or did you end up jumping up to your estimated TDEE?

Either way, one thing to understand is that these quick fluctuations are always water. It is impossible to gain (or lose) fat (or muscle) that quickly. They are both much slower to both come and go. Quick gains and losses are always water weight, causes which could include DOMS, TOM, stress, high sodium day, heat/humidity....etc. There are tons of things that can cause these fluctuations. Just keep on (consistently) doing what you are doing, and most likely it will disappear over the next few days. And try to not stress too much about the little ups and downs ... they will happen : )

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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09-06-2016, 11:25 AM
Post: #9
RE: What should I do?
(09-06-2016 10:24 AM)AnitraSoto Wrote:  Sorry, I didn't see your earlier post.... So did you decide to stay at 1700 - 1800 level, or did you end up jumping up to your estimated TDEE?

Either way, one thing to understand is that these quick fluctuations are always water. It is impossible to gain (or lose) fat (or muscle) that quickly. They are both much slower to both come and go. Quick gains and losses are always water weight, causes which could include DOMS, TOM, stress, high sodium day, heat/humidity....etc. There are tons of things that can cause these fluctuations. Just keep on (consistently) doing what you are doing, and most likely it will disappear over the next few days. And try to not stress too much about the little ups and downs ... they will happen : )

I stayed at 1700. Thank you for your words, you help me a lot!!! I will try to not get scared about these "gains"...
So what do you think about the questions in my previous post?
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09-06-2016, 01:00 PM
Post: #10
RE: What should I do?
If you are (or were) seeing gains at 1700, then those gains would simply be *greater* if you were to jump to 2000. Remember, if your metabolism is suppressed by low cal dieting, then anything you are eating above your actual, suppressed metabolic rate will be seen by the body as a surplus (and stored as fat). Regardless of what any testing, calculator, or on-body device tells you, your true test will be "real life". What *actually* happens when you eat at a certain level? Your body's response is telling you where your metabolism is functioning at...

Also, you said he tested your BMR. The number you should really be concerned with is your TDEE, because your activity level and exercise are going to dictate this number.

Have you tried the You Are Your Own Gym app?

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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