How much should I eat to stabilize and repair my metabolism? (teen girl)

catplusfox

Hi guys! I'm new here, and I really need your help. Before I start here are my general stats:
Female, age 18, 5'1" or 5'2", 106 pounds, lightly active (work out ~3 times a week b/c of schoolwork)

Anyway, I really want to fall into a healthier lifestyle this year and eventually lose some weight before uni begins (I know my weight seems okay, but I have a small bone structure, so weight shows very easily on me.) However, I feel like my metabolism has been seriously damaged from my past few years of crash dieting and EDs. At age 14 I had an ED, lost 15 pounds in about a month and stopped getting my period for about half a year. Luckily I recovered rapidly, but last year (11th grade) I started obsessively counting my calories again and eating around 1200 calories a day (pretty unhealthily - I used to eat a granola bar and a yogurt for lunch every day). I thought that was okay at first, but I've been reading threads on here and most of you say that a teen girl should be eating more than that. Is this true?

I feel like limiting my calories so much has damaged my metabolism, and I'm terrified that if I start eating more I'll gain back a ton of weight. For now, I'm focused on stabilizing my weight and my metabolism before trying to lose weight again (in a healthy way this time!!). Around how much should I be eating a day to get my body back to normal? Is this even a realistic goal? What should I do?

Thanks so much!

ana3067

You have ED mentality. You do not need to lose any more weight - at most you'd benefit from noobie gains from weight lifting and attempting a recomposition. That or bulking up for a while and then after you've put on a decent amount of weight, then go on a slow cut.

You should be eating however much your body can eat to maintain its weight. This varies for everyone. Because you are still young you can probably eat a bit more than those of us who are older than you. Start adding in an extra half meal a day and monitor for a few months, if you haven't gained, then round that out into a full extra meal, monitor like this by adding more food until you start gaining weight. Then stop increasing the food, eat normally, maintain. If you want to bulk then eat to gain but aim for slow gains (a few lbs a month). I doubt counting calories would work well for your mentality right now unless you used it to learn how to visually estimate your intake.

SLLRunner

Sweetie,

It sounds to me like you are not recovered from your eating disorder. Please talk to your doctor about a referral to a program dealing with eating disorders.

FatFreeFrolicking

Not trying to be rude but you are not recovered if you are counting calories, thinking about losing weight, and eating 1200 calories daily. You didn't specify what ED you have but if it is anorexia, patients in recovery are advised to eat AT LEAST 2000 calories; in fact, most are eating closer to 3000 cals daily. Please contact a local psychiatrist/psychologist who specializes in eating disorders.

catplusfox

Hi guys,
Thanks for the feedback! I had an ED over four years ago; I am definitely recovered by now but you're right, I probably still have some extent of negative mentality about my weight. Also, I'd like to clarify that I'm no longer eating 1200 calories daily; I ate 1200 calories daily last year but I've def upped that amount this year (I haven't been counting, but I know I've been eating normal meals that my mum cooks, just small portions).
Thanks for the advice guys - I'll try to add more to what I eat each day while still eating healthy foods. I think my main fear is that eating more would cause my weight to balloon very quickly since my metabolism is probably really faulty right now. I know it's not just me; my family members constantly advise that I lose weight. I'll definitely have to set my health as priority, though.

MKEgal

MFP says that your BMR is 1214, and your current BMI is 19.4, which is on the low end of healthy.
You couldn't lose more than 5 lb & still be in the healthy range.

Harvard Medical School says that to maintain weight while being moderately active (30 min/day), you'll need about 15 cal/lb. For your current weight, that's 1590.

If you want to look better while staying at your current healthy weight, increase your weightlifting.
You might even gain a couple pounds while losing a few inches, because muscle is more compact than fat. Even if you're just replacing fat with muscle, you'll slim down.

my family members constantly advise that I lose weight

Are ANY of them health professionals, perhaps trained in dealing with eating disorders, nutrition, endocrinology / metabolism... ANYTHING having to do with your situation? (I'm betting no.)
Are they basing their opinions on ANY sort of impartial data? (Again, I'm betting no.)
If not, why would you listen to them?
I'm using information from reliable sources to show you what's healthy, and you have the ability to check out what I'm saying.

MKEgal

I'm terrified that if I start eating more I'll gain back a ton of weight

That's the disease talking.

It won't happen overnight.
Bump your calories by 50-100 at a time, wait several weeks (even a month), see what happens.
If you're maintaining, there's your set point. If you're gaining, drop those last 50 cal again.

SLLRunner

Cat,

I don't think you understand. Your word usage in both of your postings indicates you are not recovered from your eating disorder. You worry about calories, don't want your weight to balloon, believe you have faulty metabolism, and you are 106 pounds and insist that your family members advise you to lose weight (if this is true, then they need help as well because you are not overweight).

If you set your health as a priority, then you must acknowledge that your weight is normal and that you do not need to lose weight, and you must eat appropriately.

girlviernes

I would recommend that you look into learning intuitive eating. There is a book by Tribole of that same name, or you could try Craighead's Appetite Awareness workbook. The idea is to learn to listen to your hunger and satiety signals and trust yourself with food. If you do this, you will find the right, natural weight for you. That is unlikely to be smaller than you are now since you are already quite thin. It might be the same as you are now or a little bit higher. The right weight for you is the one you naturally sustain when you are eating reasonably, exercising reasonably, and following your hunger. That is the weight that will allow you to move further and further away from eating disorder mentality and have freedom to focus on other things in your life!

meghanner

I agree, it sounds like you aren't recovered if you are 106 and wanting to lose 8 lbs. That would send you into a dangerously low BMI, further 'damage' your metabolism and likely result in loss of your period again. Take care of yourself. Eat whole foods! Stephani Ruper has a wonderful book which can be found on her website www.paleoforwomen.com It's helped many of my clients.

TavistockToad

SLLRunner wrote: »

Cat,

I don't think you understand. Your word usage in both of your postings indicates you are not recovered from your eating disorder. You worry about calories, don't want your weight to balloon, believe you have faulty metabolism, and you are 106 pounds and insist that your family members advise you to lose weight (if this is true, then they need help as well because you are not overweight).

If you set your health as a priority, then you must acknowledge that your weight is normal and that you do not need to lose weight, and you must eat appropriately.

Wasn't there another person posting recently who was 'recovered' from an ED but had parents telling her she needed to lose weight even though she was at the low end of healthy BMI?

SLLRunner

Tavistock, I believe you're right.

kittkat100

Your metabolism isn't damaged. Calories in and calories out still applies. What is different is that when heavy restricting you some lose muscle. That muscle burned more calories. Even then it is only the difference of a few more calories than original maintenance. My advice would to be actually eat more so and begin weight training to assist building muscle if that was your case. This will make your body utilize the fuel given more efficiently for sure...but it is not your metabolism that is the issue. You can go on to eat normally. Your ED fears are telling you this is not the case.

It seems the issue is you have partly recovered. The fear of eating what is needed to get your body back to normal is holding you back from experimenting with what are appropriate calories needs for yourself. Do you eat normal, see the numbers on scale go up next day and worry that this is real weight and not just water weight? You will not balloon up. These are temporary shifts. That concern could be holding you back because if you pressed on the weight would become stable and you would see things aren't damaged. Your body is an amazing thing. Learn to trust it. You will not get fat eating normal food for you age, height and weight.

Do you still have support team or anyone to reach out to help you work on a plan? I worry going off to UNI without support could possible trigger you to backslide in recovery you have reached.

Liftng4Lis

SLLRunner wrote: »

Sweetie,

It sounds to me like you are not recovered from your eating disorder. Please talk to your doctor about a referral to a program dealing with eating disorders.

This^ Look into getting a new doctor.

PRMinx

TavistockToad wrote: »

SLLRunner wrote: »

Cat,

I don't think you understand. Your word usage in both of your postings indicates you are not recovered from your eating disorder. You worry about calories, don't want your weight to balloon, believe you have faulty metabolism, and you are 106 pounds and insist that your family members advise you to lose weight (if this is true, then they need help as well because you are not overweight).

If you set your health as a priority, then you must acknowledge that your weight is normal and that you do not need to lose weight, and you must eat appropriately.

Wasn't there another person posting recently who was 'recovered' from an ED but had parents telling her she needed to lose weight even though she was at the low end of healthy BMI?

It's quite common for people with ED to misinterpret comments - essentially, thinking the comment is about being fat or having to lose weight when it really isn't at all. When I was in recovery I was a hot mess - I had a meltdown in a restaurant because I was offered xtra sour cream for my fajitas and I took it as the waiter calling me fat. SMH.

PRMinx

OP - I've been where you are. You do have an ED mentality. It's ok - it takes time to recover. I highly suggest you find a counselor who specializes in ED and can help you figure out what your ED is about, what your triggers are and what coping skills you can you use instead of exercising your ED. Your parents should be able to help you with this but, if not, please visit: http://www.nationaleatingdisorders.org/neda-support-groups

YoFranky

Hi Catplusfox,
First, you sound like a really great kid. Almost a woman really!

Second, this forum is definitely NOT the right place to seek answers!

Third, it's really not a numbers game, it's a thinking game.

My daughter, turning 21 in May, had an ED when she was a freshman in HS, and had a relapse freshman year of college. She was worried that college was going to be like HS where she felt her ED had alienated from her friends, and kept her funny personality under wraps.

That first summer back she started seeing a wonderful therapist in NYC, nice elderly man, pretty reasonable, and it's worked out great and he got her thinking much better. Back her Second year she joined a nice sorority, and stayed herself. Skypeing her therapist when needed, although her had someone in house if needed,and I imagine UK is pretty similar. She also keeps an eye out for other girls who might be having problems. (She's in the UK now interning!)

Find someone you like and trust and feel comfortable with. And also, stay in touch with your folks a lot (and understand that they may be as clueless as the people on this forum, but they do love you and will try as best they can). You'll get it all figured out and be fine but don't try to go it all on your own. I sense you're going to do some great things in your future.

Love,
YF

smalls9686

As a licensed therapist whose area of focus has been ED for more than 15 years I am not giving you medical adviceadvice as you are not my client and I don't know all your particular case details but want to give a little context to my suggestions.

As a former ED recover myself I can not say with certainty that a former ED recover can't or shouldn't count calories. But can say s growing developing teen of average activity level should be having more than 1200 calories. Working with a dietician who specializes in ED may be helpful to try learning to retrain on healty eating and exercise in nontriggering ways.

Just suggestions I found clients found helpful.

sarika61

Mfp is a trigger for ed for you. Ask your md for a referral to a therapist who specializes in ed. You shouldnt be counting calories. Eat three good meals and a few snacks daily and forget about wt loss. You are a beautiful wt for your ht.

hinaisold

Honestly, while I was in recovery, they had me at 3500 calories a day at minimum. Sure I gained weight like crazy in the beginning but then eventually I stopped and maintained at a BMI of 22.5 all of this was without any exercise and me remaining as sedentary as possible. When you increase your calories, expect to retain a lot of water. Your body needs that for repairs and it will eventually go away on its own

You should go see a therapist or a doctor who specialises in eating disorders. It's very hard to recover on your own and if you're eating 1200 or even a bit more, then that means you haven't recovered properly.

LKArgh

Deactivate your account on MFP, talk to your parents and ask their help to see a therapist. You are still suffering from an eating disorder, it is nothing to be ashamed about and you need professional help to get healthy again.

Sued0nim

catplusfox wrote: »

Hi guys,
Thanks for the feedback! I had an ED over four years ago; I am definitely recovered by now but you're right, I probably still have some extent of negative mentality about my weight. Also, I'd like to clarify that I'm no longer eating 1200 calories daily; I ate 1200 calories daily last year but I've def upped that amount this year (I haven't been counting, but I know I've been eating normal meals that my mum cooks, just small portions).
Thanks for the advice guys - I'll try to add more to what I eat each day while still eating healthy foods. I think my main fear is that eating more would cause my weight to balloon very quickly since my metabolism is probably really faulty right now. I know it's not just me; my family members constantly advise that I lose weight. I'll definitely have to set my health as priority, though.

Hit the gym

Lift heavy things and put them down again

If you don't have the confidence to do that yet start with bodyweight exercises http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

If you do and need a programme then http://stronglifts.com/5x5/ or ice cream fitness

If you want to read books then try Strong Curves or New Rules of Lifting for Women

Focus on acheiving something ...like a push-up or even a pull-up or a set of squats with a higher weight

This is a great inspiration to me, a reminder that weight on the scale is just a number and being strong looks amazing, I hope you like it too. And good for you, recognising your illness and fighting it with a goal to get and look healthy ..with your ED team and your family and your own determination to be healthy ...you got this!