How can I come out of starvation mode and maintain my current weight?

leahrbeatty

I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.

VeryKatie

Hmm... just gradually add calories to your daily goal. 100-200 a day per week. But never under 1200, ok? So do a bump up to 1200 for a week, then 1300 a day the next week, then 1400.. etc. Until you notice that you stop losing weight. After you either consistently don't lose weight for 3-4 weeks, take 250ish off per day, and you're good to lose 0.5 lbs a week if you are still trying to lose. Otherwise, you'll find your maintenance. You might gain just a little as you work up, but it will come off easily because it'll be mostly glycogen and water, not fat.

Check out the eat more to weigh less group on MFP, they call this a reset. I probably didn't give the best explanation, but they have some nice ones.

Be careful by weighing all your food and making sure your diary entries are correct as there are a lot of incorrect entries in the database. Keep doing your exercises... you'd probably do well using the TDEE method which is where you generally eat more but never eat back exercise calories since it's already included. It sounds like you are good about consistent exercise so it's a good model for you. The EMTWL group also recommends this style of calorie counting.

leahrbeatty

Thank you, I heard it's water, but I keep reading in other places that its fat. I don't want to gain weight and won't be able to fit in my new clothes. I love exercising and I want to eat between 1200-1500 calories a day, keep working out and still keep my current weight or stay between my current weight and 110. (110 was my main goal but decided to keep going which is bad)

VeryKatie

You can always do it even slower if you want. You can jump to 1200 cals.. and then add 50 a day a week if you want. Keeping your grains/starches lower will help keep away some bloat.

I really do recommend checking out that group. It has really useful info and very helpful people who have gone through similar things to you.

You won't gain any fat unless you eat above your maintenance calories, which are probably higher than you're planning to eat. How tall are you and what is your age? Are you female?

When you jump up to 1200, you might see a couple pounds of gain until your body adjusts to digesting more food, but it will come off as 1200 will be lower than your maintenance. So don't worry about it, just be prepared. A few pounds won't stop your clothes from fitting. I might be taller than you (I'm 5'-6") and find I can gain 5 to 10 lbs before I really notice any difference in my clothes - unless I'm trying to wear those pants that are probably too small for me even at my lowest weight haha.

VeryKatie

Here's a link to the group.
http://community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less

leahrbeatty

I'm 19, 5'2, female, and just want to maintain and stay in a size 5

MissJay75

leahrbeatty, it sounds like you have an unhealthy relationship with food and exercise. Please find a counselor who specializes in helping people with an eating disorder. They should also be able to help you find a nutritionist to guide you through the process of feeding your body in a healthy way after doing it wrong for so long.

leahrbeatty

I'm trying to get back to normal again. I started today and did last minute grocery shopping for my favorite foods but healthier. I'm going to steady add my calories and build my confidence back up. I started by eating my favorite meal at a Mexican restaurant and went shopping.

MissJay75

Your post was full of red flags for me:
"I been on a crash restricted diet"
"I know it's not good"
"I burn 1500-2000 on the treadmill to lose weight quicker"
"I'm terrified of gaining"
"I'm also scared I'll binge"
"I also excessively exercise for 3 years"

I don't think this is something you can do well by yourself. What you've done in the past was really unhealthy, and you did it even knowing how bad it was. Are you in school? Do they have a counseling program for students?

leahrbeatty

I'm in college, and my parents are helping me with this too. I'm changing my diet and relationship with food. Just want to stay healthy and fit and still enjoy eating.

MissJay75

Ok hon. Keep communicating with people - maybe find some people here or in real life to be accountable to. Be prepared for water weight gain when you stop eating at a deficit - try not to let it freak you out. You may gain a little weight short term while your metabolism heals and you start eating properly again, but then you can get back on track.

Best wishes while you sort this out.

leahrbeatty

Thank u. I know it's probably water weight. Not even going to bother with the scale.

LKArgh

You need to talk to a professional. Ask your parents to help you get an appointment with someone who specialises in eating disorders. The sooner you get professional help, the easier it will be. Good luck.

heybales

Ditto's to increase calories slowly.

Because if you really did lower your daily burn - and likely you did with what you did to your body - if you jump up to some huge eating level - your body isn't going to speed up that fast.

You will indeed be eating in surplus for some period of time - and that means fat gain.

But fat is not fast, gain or loss.

Water weight is.

So you probably lost a decent amount of water weight and muscle mass with that program - you will regret that now and later sadly. So mark that as a lesson learned to not repeat.
Ask many in their 50's how they got started yo-yo dieting their lives away - having a terrible relationship with food and their body the entire time.

First bigger eating day you have - or higher carbs - is refilling very depleted glucose stores in your muscles with attached water.
At least that increases LBM and your metabolism - so positives from it.

But indeed - if you can't do what's needed and right because of irrational fear - need counselling.

heybales

Oh, and what is talked about near the end of this will be the case with you.

http://www.youtube.com/watch?v=2i_cmltmQ6A

So you are right - you won't be able to eat as much as you possibly could have had the loss been obtained in reasonable manner.
Just accept the fact we all have to live with some decisions for awhile.

Fortunately - there have been studies since their study that shows you can get out of it, it's not life long change at least.

Yi5hedr3

Very slowly

SLLRunner

MissJay75 wrote: »

Your post was full of red flags for me:
"I been on a crash restricted diet"
"I know it's not good"
"I burn 1500-2000 on the treadmill to lose weight quicker"
"I'm terrified of gaining"
"I'm also scared I'll binge"
"I also excessively exercise for 3 years"

I don't think this is something you can do well by yourself. What you've done in the past was really unhealthy, and you did it even knowing how bad it was. Are you in school? Do they have a counseling program for students?

Spot on. OP, you need to speak to a therapist about your eating disordered thoughts and behaviors.

Orphia

SLLRunner wrote: »

MissJay75 wrote: »

Your post was full of red flags for me:
"I been on a crash restricted diet"
"I know it's not good"
"I burn 1500-2000 on the treadmill to lose weight quicker"
"I'm terrified of gaining"
"I'm also scared I'll binge"
"I also excessively exercise for 3 years"

I don't think this is something you can do well by yourself. What you've done in the past was really unhealthy, and you did it even knowing how bad it was. Are you in school? Do they have a counseling program for students?

Spot on. OP, you need to speak to a therapist about your eating disordered thoughts and behaviors.

+1

Well done for starting this thread and explaining your thoughts and history. That's a very positive first step.

You know you need help. That's great. It's our way of helping you to encourage you to seek help from a professional.

You'll be glad you did. No more risk of hair loss, fingernail loss, period loss or vital organ damage. No more scary thoughts.

Look after yourself. You're a smart, strong woman, and can get better by being helped. Best wishes.

Commander_Keen

leahrbeatty wrote: »

I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.

My suggestion would be to eat to maintain your current weight.
then go exercise and burn 1500 - 2000
If you don't your body may not get the proper nutrients
Your body may lose muscle mass.

SLLRunner

Commander_Keen wrote: »

leahrbeatty wrote: »

I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.

My suggestion would be to eat to maintain your current weight.
then go exercise and burn 1500 - 2000
If you don't your body may not get the proper nutrients
Your body may lose muscle mass.

I'm confused. If she eats at her maintenance, with that hypothetically being an average of 2,000 calories per day, and she exercises to burn 1500 - 2000 calories, which is realistically probably not possible at her size, then she would net 0 to 500 calories to keep all her bodily functions in working. She will lose a lot of muscle mass this way.

I am hoping I misunderstood your posting. Please correct me if I misread.

VivienneBorchers

MissJay75 wrote: »

leahrbeatty, it sounds like you have an unhealthy relationship with food and exercise. Please find a counselor who specializes in helping people with an eating disorder. They should also be able to help you find a nutritionist to guide you through the process of feeding your body in a healthy way after doing it wrong for so long.

Yes please this! A counselor, and working with a registered dietician who can put you on a healthy path is what you need.