Committing to Eat More
zhenzhenlin
Posts: 7 Member
Hello everyone !
After struggling with ED for years & perpetually dieting and spinning my wheels , I've finally decided to commit to eating at TDEE and maybe even try to push my calories higher.
In the past I've tried to eat at TDEE but always resort back to restriction and wanting to get lean, but my goal for this year is to put my health first and focus on growing , both physically and mentally. I'll be checking in regularly to keep myself accountable .
My current weight is 119~120. I am 5'4, lifting 6x a week with a lot of walking daily. My goal for this week is 1850 cals.
After struggling with ED for years & perpetually dieting and spinning my wheels , I've finally decided to commit to eating at TDEE and maybe even try to push my calories higher.
In the past I've tried to eat at TDEE but always resort back to restriction and wanting to get lean, but my goal for this year is to put my health first and focus on growing , both physically and mentally. I'll be checking in regularly to keep myself accountable .
My current weight is 119~120. I am 5'4, lifting 6x a week with a lot of walking daily. My goal for this week is 1850 cals.
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Replies
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Welcome!
What is your estimated TDEE that you are working up to?
Kelly1 -
Naturalnut wrote: »Welcome!
What is your estimated TDEE that you are working up to?
Kelly
Hi Kelly! Thanks for the welcome:)
I've gotten different numbers with calculators, from 1900-2000,so I'm just going by how I look and the scale. Currently I am maintaining around 1800 calories, but I think with the amount of exercise I do I should be able to push higher. So I am going to add 30~50 calories each week until I start to gain fat.
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Have you tried http://eatmore2weighless.com/weight-loss-calculator/ This one? 1900-2000 TDEE seems really low for as active as you are. 30-50 cals a week adding will work to help you find out though
Keep us updated! 0 -
All those TDEE calc's don't take into consideration daily activity - which you didn't mention.
They only consider exercise.
Lightly active is level for most people outside of exercise if they have kids or dog or family that keeps them busy with household business nights & weekends.
Then you figure your exercise as a level and add both.
If the 6 x is for 30 min, than 3 hrs weekly is lightly active, because lifting doesn't burn much, tad more than walking a fast pace.
That suggests Moderate, probably rounded up to nearest 100.0 -
The EM2WL calculator gives me 2138 as my maitenance. And yea I lift 6x a week , each session is lasts about two hours but obviously a lot of that is warmup, stretching and resting hahaha.0
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It's been 3 days eating at 1850 and honestly I still feel pretty hungry
Can't wait to get my cals up higher! Have to be patient though, let my body adapt to the higer intake first. 0 -
Sounds like you are pretty active. If you are hungry at 1850 its a definite sign your cals need to be higher and your metabolism is crying for more. All good things though. Keep pushing them up. But know that even though it seems like we are maintaining at a certain level of cals doesnt always mean that is our TDEE. With your background of ED you have likely supressed your metabolism level a fair amount so it will take some time and a lot of patience to get it back where it needs to be. During a reset, we encourage putting the scale away especially if this is a sticking point for your progress. Reset will not mean the scale will go down, so you need to be prepared for that number to rise. If you cannot handle the gains, then please put the scale away for a while and work on healing your body and mind without
Here are some articles to help you out along your reset journey
http://eatmore2weighless.com/metabolism-reset-series-take-slow/
http://eatmore2weighless.com/the-metabolism-reset-guide/
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Thanks for the reply Raynn:) I know that my TDEE is probably higher , which is why I'm trying to add calories overtime . I am anticipating some weight gain, so I'll mostly be judging based on how I look. I'm trying to be conservative with my calorie increase to minimize the fat gain.0
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Hi @zhenzhenlin
So glad to have you here!
There are several ladies who are part of the EM2WL fam who come from a background of eating disorders (myself included)
You may find some of the blogs on our website useful coming from that perspective.
http://eatmore2weighless.com/walk-faith/
http://eatmore2weighless.com/kelseys-journey-focusing-on-photos-not-the-scale/
This one is great
http://eatmore2weighless.com/leslie-schilling-interview/
Please keep us posted on how your increases go and if that helps fuel any PR's in the gym!
Ichel
Team EM2WL0 -
@empressichel
Thank you you're the sweetest person ever !
I'll def check out all the links you've sent me .
And just an update. I had a bad day yesterday . It was my rest day and I've been studying for finals all day so I felt very inactive, which lead to disordered thoughts like "I should eat less since I'm inactive " . And then when I did eat I felt like I was eating too much , then I started binging because I felt anxious
I am skipping gym today because I still have to study . I feel very bloated and fat and I really want to restrict but I am not going to . I'm just going to eat my normal 1850 calories !!2 -
There will be days like this. The difference is how we react to it.
You are already making positive changes in acknowledging those negative voices but not letting it override your plan!
That's a HUGE step forward all by itself.
How are things going now?
Ichel
Team EM2WL0
