Help needed! I’m so lost

jencj05
jencj05 Posts: 18 Member
edited November 2024 in Goal: Maintaining Weight
Hey everyone! I am really struggling. I’ve been 106lbs for years and very comfortable at this weight. I broke 2 ribs almost 1 month ago and have not been able to do any type of exercise. Walking even hurts me. I’m trying to eat high protein to maintain weight and muscle mass, but have been gaining weight. I don’t know what to do—eat less calories? Go on a diet? Change my eating completely? I have vacation in 39 days!! All suggestions are helpful.
PS- I am having some weird hormonal issues as well and very low testosterone. Not sure if this is contributing to my weight gain.
Thank you in advance

Replies

  • jgnatca
    jgnatca Posts: 14,464 Member
    First of all let those ribs heal up nicely. It could take another month to heal up completely.

    For healing eat enough. My worry would be getting enough calcium.

    Can you wait until those ribs are completely healed before you concentrate on trimming up? I suspect you know how to eat for your body and maintain. You might trim up nicely once you can work out again.
  • AnnPT77
    AnnPT77 Posts: 34,760 Member
    Are you eating the same now as when you were exercising and maintaining your weight? If so, that would be why you're gaining. It's not a great idea to try to lose weight while you're healing, but you could cut down on the amount you're eating (cut calories to your non-exercise maintenance level) until your weight stabilizes, and continue that until you're healed and cleared for exercise again.

    If you're having hormonal issues, that's something to discuss with your doctor.
  • jencj05
    jencj05 Posts: 18 Member
    AnnPT77 wrote: »
    Are you eating the same now as when you were exercising and maintaining your weight? If so, that would be why you're gaining. It's not a great idea to try to lose weight while you're healing, but you could cut down on the amount you're eating (cut calories to your non-exercise maintenance level) until your weight stabilizes, and continue that until you're healed and cleared for exercise again.

    If you're having hormonal issues, that's something to discuss with your doctor.

    I just started exercising again about 2 months prior to breaking my ribs. I increased my protein intake when I started exercising and have continued to try to do the same amount of protein per day. I have cut back on calories and fat. I’m going crazy. I’m just watching my muscles turn to mush and my weight increase. I feel gross.
  • jencj05
    jencj05 Posts: 18 Member
    jgnatca wrote: »
    First of all let those ribs heal up nicely. It could take another month to heal up completely.

    For healing eat enough. My worry would be getting enough calcium.

    Can you wait until those ribs are completely healed before you concentrate on trimming up? I suspect you know how to eat for your body and maintain. You might trim up nicely once you can work out again.

    It’s so hard to sit here and do nothing. I’m determined to let my ribs heal though. They are so painful and I have a 3yr old to take care of. I didn’t think about my calcium intake. Great idea. I just had a dexascan so I will be able to see if my done density is ok.
    I can definitely wait to trim up and get back into shape. It sucks bc the summer weather is on its way. I have to remind myself that my health is most important.
  • AnnPT77
    AnnPT77 Posts: 34,760 Member
    jencj05 wrote: »
    AnnPT77 wrote: »
    Are you eating the same now as when you were exercising and maintaining your weight? If so, that would be why you're gaining. It's not a great idea to try to lose weight while you're healing, but you could cut down on the amount you're eating (cut calories to your non-exercise maintenance level) until your weight stabilizes, and continue that until you're healed and cleared for exercise again.

    If you're having hormonal issues, that's something to discuss with your doctor.

    I just started exercising again about 2 months prior to breaking my ribs. I increased my protein intake when I started exercising and have continued to try to do the same amount of protein per day. I have cut back on calories and fat. I’m going crazy. I’m just watching my muscles turn to mush and my weight increase. I feel gross.

    I'm so sorry - I've gone through some periods of injury-recovery, surgery and what-not, so I can empathize with how frustrating it can be . . . probably especially so when you were off to such a good start. I suspect some of the sensations (like the mushiness) are at least partly psychological/mental challenges, but that doesn't make them easier. I'm betting you'll bounce back to baseline pretty quickly once you're able to return to a normal routine. Keep in mind that anything you can do will help your calorie expenditure, even if it isn't official exercise, and even if it isn't something you can estimate into your diary. (Even fidgeting is good for a few calories - surprisingly many, in fact, if research on the subject is to be believed).

    For now, healing has got to be job #1. Best wishes for a speedy recovery!
  • jencj05
    jencj05 Posts: 18 Member
    Thank you so much. You are very encouraging. You are right about the mushiness being mental. It sucks but is only temporary. I have to continue to remind myself that. I am trying to focus on healing. It is taking so long! I like the idea of other ways to burn calories. I fidget alot:)
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    Don't stress. You won't be able to lose 10 lb in 2.5 weeks safely. If you must buy a bigger 2-piece, do so. Sorry.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    The 10 lbs was partly water weight, so i wouldn't stress over it.
    Since your body is trying to mend broken parts, it doesn't seem wise to underfeed it right now. I think a 500 calorie deficit should be safe, but ask your doctor if you're unsure.
    Fortunately most other people aren't going to notice a few extra pounds.

    How did you break your ribs?
  • hipari
    hipari Posts: 1,367 Member
    Work on those medical issues first, health is more important than swimsuits and vacation photos. If you need to buy some bigger clothing, do. Then when you’re back to full health and your doctor gives you the go-ahead, work on losing those pounds slowly and celebrate being back in your old vacation garb next year.
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    jencj05 wrote: »
    Hi everyone! I really hope someone can help guide me. I’m 5’3 and have been 106lbs for years (aside from being pregnant). It took me a long time to reach this weight (i was underweight for a long time). Luckily ,I did not have to do much to maintain this weight in the past. I started being consistent with my workouts (mostly lifting) and eating high protein a few months ago. About 4 weeks ago, I broke 2 ribs and have not been able to exercise at all..even walking causes lots of pain. I am also having some hormonal issues that I’m working on with my dr. I have gained 10lbs in the past 2 weeks! I feel disgusting. I am going on vacation in 2.5 weeks and want to lose the 10lbs I gained. Does anyone have helpful suggestions? I know quick weight loss is not practical, but I need to at least start somewhere. I have not dieted before so I am not sure where to start. All advice is welcome. Thank you in advance.

    You might not want to hear it, but your health is priority in this situation. It sounds like you're only "off the wagon" for the healing process after getting a steady routine and diet in place. Let me tell you, a month or two in the scheme of things is nothing. This is a lifestyle. Fix your body first. I powerlift and have done so competitively for 3+ years with a background of 8+ years of routine fitness. In November, I had to get major foot surgery and was unable to do anything..not even walk around a little bit, due to an infection..for a month and a half. After that, I spent tons of time trying to lose the 8 lbs. I gained and get my strength back on track so I could be ready to compete come summer. But guess what, it happened. I just went to Italy and got back June 2nd - I came back 119 lbs. I have to weigh in at 110 lbs. on July 14th (while maintaining the strength that I have currently...which I lost while away). I already achieved that goal, but it's not really a maintainable loss at the moment. I am weighing every little bit that I put in my mouth, have cut 100 calories from an already low deficit and upped cardio to 60-mins HIIT on top of 2+ hour lifts. Even if you lose that 10 lbs. before vacation..it's vacation, you're going to eat and drink as you please. Do it. Enjoy yourself. Make healthy choices and get back on the fitness train, but when you are healed. You got this chick! You are only 116 lbs. (?) at 5' 3". People would kill to have those stats. Heck, I would - 4' 11" and fighting for 110 lbs. LOLOL
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    Eat at maintenance until you have healed. That 10# water weight gain is likely due to inflammation from the fractures and the stress. Lyle McDonald has an excellent short book you might find very helpful: https://store.bodyrecomposition.com/product/optimal-nutrition-for-injury-recovery/
  • jencj05
    jencj05 Posts: 18 Member
    Thank you both so much for the info. I was chasing my 3 yr old and fell when I stepped onto my hardwood floor. I ended up with 2 broken ribs and a concussion—so random. My ribs are healing very slowly.
    I didn’t think about water weight or the importance of nutrition and the healing process.
    That book looks awesome and very helpful. I just ordered it. Thank you so much!
  • jencj05
    jencj05 Posts: 18 Member
    JeromeBarry1 wrote: »
    Don't stress. You won't be able to lose 10 lb in 2.5 weeks safely. If you must buy a bigger 2-piece, do so. Sorry.

    You are right. I need to focus on my health. I’m just frustrated. Thank you.
  • jencj05
    jencj05 Posts: 18 Member
    meperry6 wrote: »
    Drink water and cut the pop--even diet pop. The guy above is right--you probably aren't going to lose 10lbs. in 2.5 weeks. I think you are going to be okay though. Things could be worse: you could be like me and have 83 pounds to lose... Now that is REALLY feeling yucky, but seriously, I do sympathize...a little bit. Even after gaining 10 lbs., you aren't even close to being considered overweight or "fat." Buck up.

    Yes I do need to buck up. I’m in a funk. Things could be worse or more difficult. I just want to feel comfortable but my health is most important. No more soda
  • jencj05
    jencj05 Posts: 18 Member
    hipari wrote: »
    Work on those medical issues first, health is more important than swimsuits and vacation photos. If you need to buy some bigger clothing, do. Then when you’re back to full health and your doctor gives you the go-ahead, work on losing those pounds slowly and celebrate being back in your old vacation garb next year.

    Medical issues first is what I need to focus on. Thank you for helping me to put things in perspective. Without my health, life is simply struggle. My dr would kill me if she knew I was more focused on weight than healing:)
  • jencj05
    jencj05 Posts: 18 Member
    peaceout_aly wrote: »
    jencj05 wrote: »
    Hi everyone! I really hope someone can help guide me. I’m 5’3 and have been 106lbs for years (aside from being pregnant). It took me a long time to reach this weight (i was underweight for a long time). Luckily ,I did not have to do much to maintain this weight in the past. I started being consistent with my workouts (mostly lifting) and eating high protein a few months ago. About 4 weeks ago, I broke 2 ribs and have not been able to exercise at all..even walking causes lots of pain. I am also having some hormonal issues that I’m working on with my dr. I have gained 10lbs in the past 2 weeks! I feel disgusting. I am going on vacation in 2.5 weeks and want to lose the 10lbs I gained. Does anyone have helpful suggestions? I know quick weight loss is not practical, but I need to at least start somewhere. I have not dieted before so I am not sure where to start. All advice is welcome. Thank you in advance.

    You might not want to hear it, but your health is priority in this situation. It sounds like you're only "off the wagon" for the healing process after getting a steady routine and diet in place. Let me tell you, a month or two in the scheme of things is nothing. This is a lifestyle. Fix your body first. I powerlift and have done so competitively for 3+ years with a background of 8+ years of routine fitness. In November, I had to get major foot surgery and was unable to do anything..not even walk around a little bit, due to an infection..for a month and a half. After that, I spent tons of time trying to lose the 8 lbs. I gained and get my strength back on track so I could be ready to compete come summer. But guess what, it happened. I just went to Italy and got back June 2nd - I came back 119 lbs. I have to weigh in at 110 lbs. on July 14th (while maintaining the strength that I have currently...which I lost while away). I already achieved that goal, but it's not really a maintainable loss at the moment. I am weighing every little bit that I put in my mouth, have cut 100 calories from an already low deficit and upped cardio to 60-mins HIIT on top of 2+ hour lifts. Even if you lose that 10 lbs. before vacation..it's vacation, you're going to eat and drink as you please. Do it. Enjoy yourself. Make healthy choices and get back on the fitness train, but when you are healed. You got this chick! You are only 116 lbs. (?) at 5' 3". People would kill to have those stats. Heck, I would - 4' 11" and fighting for 110 lbs. LOLOL

    Wow! Sounds like you’ve really been through it. I always wonder what people who compete do when injured. You sound very motivated. Thank you for your advice and sharing your experience. You’re right that health is priority. It’s difficult to accept that but it is the reality. Good luck with your goals and competition!
  • jencj05
    jencj05 Posts: 18 Member
    Maxxitt wrote: »
    Eat at maintenance until you have healed. That 10# water weight gain is likely due to inflammation from the fractures and the stress. Lyle McDonald has an excellent short book you might find very helpful: https://store.bodyrecomposition.com/product/optimal-nutrition-for-injury-recovery/

    Thank you so much for the info and for the book. I just ordered the book. You opened my eyes to things I did not consider or have knowledge about.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    If you're 5'3" then your healthy weight range is 108-140. Being 116 is the low side of healthy. There's really no need to diet at all. If you're dead set on losing those few pounds, plug your stats into MFP and set to lose 1/2lb per week. You don't have the fat reserves to do anything more aggressive.
  • nxd10
    nxd10 Posts: 4,570 Member
    Be assured that you can’t have gained 10 pounds in fat in four weeks. The broken ribs and other swelling have likely made you hold a lot of water.

    Please focus on healing. It takes a lot of energy to rebuild that tissue and bone. If you want to stay fit, a PT may be able to teach you some sitting lower body exercises while you’re healing. I know even breathing can hurt at this point. But focus on healthy eating not weight loss. Please.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Trying to lose weight isn't a good idea, you need to heal and let your hormones get right. A calorie deficit won't help either of these things.

    Treat yourself to some new holiday clothes and enjoy the rest.
  • neugebauer52
    neugebauer52 Posts: 1,120 Member
    Trying to lose weight can be very frustrating. When this hits me, I try to put things into perspective: I haven't gained weight overnight, so it will take time to lose it again. There are people out there who have to lose twice the amount I am battling with and they have managed to lose the weight and - more importantly - have managed to keep it off. I read the inspirational comments and success stories on MFP and that always helps me to continue with my weight loss.
  • jencj05
    jencj05 Posts: 18 Member
    nutmegoreo wrote: »
    What are you hoping to get here that you didn't get in your other two threads?
    I’m new to this app. I don’t really know how it works. I know with other apps you have to post in various groups in order to get answers. Wow! I didn’t know posting would be such a big problem
  • jencj05
    jencj05 Posts: 18 Member
    nutmegoreo wrote: »
    What are you hoping to get here that you didn't get in your other two threads?

    I was hoping to get answers and as much help as possible. As I said, I’m very frustrated and lost. Wow! I didn’t know posting to ask for help would be a problem.

  • nutmegoreo
    nutmegoreo Posts: 15,532 Member
    jencj05 wrote: »
    nutmegoreo wrote: »
    What are you hoping to get here that you didn't get in your other two threads?
    I’m new to this app. I don’t really know how it works. I know with other apps you have to post in various groups in order to get answers. Wow! I didn’t know posting would be such a big problem

    If they were different groups yes, because not everyone goes into the groups. On the main forums, everyone has access and everyone can read them in all the different categories, so it's not going to get you different responses. Other forums I've been on, the method would be to indicate "cross posted" in the thread title. Here, it's viewed as a form of spam. Now you know :smile:

    As for your OP, as others have said, give yourself time to heal. Broken ribs are extremely painful, and your body needs some additional nutrition for the healing process. Don't underestimate the value of getting enough protein. As for hormones, what has your doctor said? Is he/she looking at replacement therapies? Fats play a role in hormone functioning, and I remember from the posts last night (this one looks different and doesn't mention all the same stuff) that you had to get up to 106lbs, and have historically been lower. Those things can wreak havoc on your hormones. Plus you are on the low end of normal for BMI at 106 (if I remember correctly what you posted your height to be), so although you don't feel well with the 10 lbs more, it's likely not looking that bad on you. Once your body is healed, you should find that things balance back to normal. Have a little more patience with yourself.
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