Question about making transition to eating enough

marysidneyherbert

I am just now learning about how you're supposed to eat enough calories, and how if you don't, you go into starvation mode, etc., and I've been reading the posts that are at the top of this category. But I guess I've been in starvation mode for several years, and one question I haven't seen addressed is how to make the transition to eating enough. It seems like, if I just suddenly start eating enough, I will gain weight right away. Is it smarter to ease into it over a period of a few weeks? Or should one just expect to gain some weight at first? How long does it take for your body to get OUT of starvation mode? Is there a way to make this shift without having negative consequences at first?

marysidneyherbert

bump ... (because I'm still hoping for some insight from the smart people here!)

TrailNurse

I am experiencing this very same thing. I have lost 114 pounds and have been in the 1000-1200 calorie range for two years. Now that I met my weight loss goal, I need to eat more to build muscle. I have to remind myself that the calories I am taking in are not empty calories.....it is protein and necessary carbs. With that said, I am increasing slowly. Two weeks ago I added around two hundred calories and lowered my cardio from 60 minutes to 30 minutes. So far so good. Haven't gained anything and I feel stronger with the extra calories. This week I am adding another 200 and will keep adding until I reach 1800.

I_Will_End_You

I would suggest adding back calories very slowly. Maybe bump it up 100 every week or two to ease back into eating normally.

nielsonfam

I'm so glad you asked this question -- I just calculated my numbers and find that I need to add about 400 calories a day - I'm extremely nervous about putting on weight. Hope some veterans will chime in here with advice.

j6o4

I would suggest adding back calories very slowly. Maybe bump it up 100 every week or two to ease back into eating normally.

^ This, I doubt you are in starvation mode but you probably damaged your metabolism by undereating for a long time. You might gain some weight at first but that is just something you are going to have to go through with to fix what has been damaged.

fivethreeone

I would suggest adding back calories very slowly. Maybe bump it up 100 every week or two to ease back into eating normally.

^ This, I doubt you are in starvation mode but you probably damaged your metabolism by undereating for a long time. You might gain some weight at first but that is just something you are going to have to go through with to fix what has been damaged.

Agreed.

It typically takes a month or two to level out and begin losing again. That length of time varies person to person, but in the long run, you're saving your health so it's very much worth a month or two.

phyllisgehrke

I am having trouble eating enough. I typically eat around 1150-1200 calories.
But I am now walking more and it says to maintain my weight loss, I need 1400 calories.

Is anybody having the same trouble as I cannot eat that much.
I think my stomach has shrunk

Any ideas for me

elvensnow

To the OP, yes try adding about 100 calories a week to see how it goes. You likely WILL gain weight, but don't worry! For one thing, when you have been eating at an extreme deficit for a long period of time, your body has depleted its natural glycogen stores. This is why everyone tends to lose 5-10 lbs very fast when they take a huge deficit. It's a lot of water weight. As you eat more, you will likely gain some of this back, especially if you make it up to maintenance levels.

Other than that, you may gain a little fat, but if you continue to exercise, it likely will be temporary and you'll be doing yourself better in the long run.

I am having trouble eating enough. I typically eat around 1150-1200 calories.
But I am now walking more and it says to maintain my weight loss, I need 1400 calories.

Is anybody having the same trouble as I cannot eat that much.
I think my stomach has shrunk

Any ideas for me

And not to get too far off topic, but it may help the OP, some people just have a hard time eating a lot, I get that. But you could try more calorie dense foods (google the term for good ideas). But it's things like peanut butter, oils like coconut and olive, avocado (and by extension guacamole, yum!). Things that have healthy fats are usually high calories for a small portion, and this can help round out your diet.

fivethreeone

I am having trouble eating enough. I typically eat around 1150-1200 calories.
But I am now walking more and it says to maintain my weight loss, I need 1400 calories.

Is anybody having the same trouble as I cannot eat that much.
I think my stomach has shrunk

Any ideas for me

The hormones that regulate hunger are called leptin and grehlin. It typically takes five days for these hormones to adjust once you begin eating more. So go ahead and feel stuffed for a day or two, because it will help your body adjust to the higher energy balance. Don't listen to your body... that's how we all got here in the first place, right? :laugh:

frizbeemom

I did the same thing but took it very slowly. I added 50 cals every two weeks. For a bit, I also increased my activity but not as much as i was adding calories. Slow, I know, but I didn't have any weight gain from it, which was really important to me. I'm up from 1200 to 1950.