Reduce running to gain weight?
Replies
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I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.5 -
I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard5 -
Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
You are severly underweight(anything below bmi 18.5 is underweight, bmi 17is severely underweight and 16 is starvation. You are bmi 14.4). You are massively undereating.You need to restore your weight up to at least bmi 18.5 so you will need to increase your calories with a method like above.3 -
I ran a little more on average while playing baseball, working construction, lifting at then age 46 at 210-220lbs with a low body fat.
I just would eat more of the foods laced with higher calories like peanut butter & ice cream which can be your friends. I needed up to 8-12k in cals just to keep the weight. Find high calories food that fits your goals.
I find this very hard to believe.....
1 -
Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
How much weight have you gained since you first posted @livingstrongx ?1 -
You mention that you are on a waiting list for a doctor. Did you tell them your height and weight? Is possible to go to an urgent care clinic instead of waiting? Have you made any changes since you last posted? How many calories are you eating now? Did you stop running?1
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Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
It applies to anyone who is severely underweight regardless of cause. In order to get so underweight you either have a major physical issue going on or a mental one which needs to be monitored. Hope you get the help you need.2 -
Understandable but an athlete who...pinggolfer96 wrote: »I ran a little more on average while playing baseball, working construction, lifting at then age 46 at 210-220lbs with a low body fat.
I just would eat more of the foods laced with higher calories like peanut butter & ice cream which can be your friends. I needed up to 8-12k in cals just to keep the weight. Find high calories food that fits your goals.
I find this very hard to believe.....
Runs on average 11 miles every day up to 18/19 on the weekends while working heavy construction 8-12 hours per day in the high humidity on 90+ temps and catching baseball double headers and weight training at that body weight burns a lot of calories.
Give it whirl and you'll believe
.
6 -
No, that is incorrect. You will most likely read about it in conjunction with eating disorder treatment since being underweight can be a consequence of having an eating disorder. But, people can also become underweight due to illness or other medical complications. This does not automatically mean they have an eating disorder. Again, I'm not a doctor, but I have gone through years of ED treatment.Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
There are also 2 things to mention -
1. re feeding - it's self explanatory, feeding the body again with adequate calories and nutrients
2. re feeding syndrome- complications from re feeding, this is more typical in those with eating disorders6 -
TavistockToad wrote: »Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
How much weight have you gained since you first posted @livingstrongx ?
I think about 2 pounds. I dont normally weigh myself but I weighed myself consistently for the past week just to see if I was gaining anything. I increased my calories but am doing it slowly as I dont want to shock my body with a large amount of calories at once0 -
Livingstrongx wrote: »TavistockToad wrote: »Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
How much weight have you gained since you first posted @livingstrongx ?
I think about 2 pounds. I dont normally weigh myself but I weighed myself consistently for the past week just to see if I was gaining anything. I increased my calories but am doing it slowly as I dont want to shock my body with a large amount of calories at once
that's good. have you stopped running, or just cut it back?0 -
TavistockToad wrote: »Livingstrongx wrote: »TavistockToad wrote: »Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
How much weight have you gained since you first posted @livingstrongx ?
I think about 2 pounds. I dont normally weigh myself but I weighed myself consistently for the past week just to see if I was gaining anything. I increased my calories but am doing it slowly as I dont want to shock my body with a large amount of calories at once
that's good. have you stopped running, or just cut it back?
I actually just cut it back. I used to run about 6 days a week but I've cut it down to 4-5 days but havent been running as much distance as I used to. I'm contemplating cutting it to only 3-4 days just so I could gain weight quicker. What do you think?0 -
Livingstrongx wrote: »TavistockToad wrote: »Livingstrongx wrote: »TavistockToad wrote: »Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
How much weight have you gained since you first posted @livingstrongx ?
I think about 2 pounds. I dont normally weigh myself but I weighed myself consistently for the past week just to see if I was gaining anything. I increased my calories but am doing it slowly as I dont want to shock my body with a large amount of calories at once
that's good. have you stopped running, or just cut it back?
I actually just cut it back. I used to run about 6 days a week but I've cut it down to 4-5 days but havent been running as much distance as I used to. I'm contemplating cutting it to only 3-4 days just so I could gain weight quicker. What do you think?
the more running you cut, the less extra food you need to eat. until you have gained a few pounds cutting right back is probably a good idea.
seeing your doctor should still be your number 1 priority though.7 -
TavistockToad wrote: »Livingstrongx wrote: »TavistockToad wrote: »Livingstrongx wrote: »TavistockToad wrote: »Livingstrongx wrote: »I've been through re-feeding. I'm not a doctor and this is only from my own experience. My BMI was 13. I also wasn't allowed to start running until my BMI was over 16. You should still see a doctor asap though.
1. immediate rest. stop all exercise and do as little activity as possible to conserve calories
2. increase calories. 3 days at 1500 calories, eating 6 times a day- small meals/snacks
3. increase calories. after 3 days, increase to 2000 calories. no exercise. still at 6 eating times a day to make it more manageable to eat.
4. increase calories according to weight trends. after 7 days at 2000 calories and no exercise, check your weight to see what it has done. if it has increased, remain at 2000 calories and no exercise and then reassess after another week. if it has stayed the same or decreased, increase by 200 calories per day and remain at no exercise. continue this until weight is restored.
example
day 1-3 - 1500 cals/day
day 4- 11- 2000 cals/day
weight has remained the same day 12-day 19- 2200 cals/day
weight has gone up day 20-27 - 2200 cals/day
weight has gone up day 28-25- 2200 cals/day
etc etc
6. light exercise can be introduced after 2 weeks if weight has consistently gone up. you must eat back all of your exercise calories. I used 100 calories per mile ran.
good luck.
Oh but I thought refeeding only occurred in people with anorexia? Or atleast that's what I've frequently read and heard
How much weight have you gained since you first posted @livingstrongx ?
I think about 2 pounds. I dont normally weigh myself but I weighed myself consistently for the past week just to see if I was gaining anything. I increased my calories but am doing it slowly as I dont want to shock my body with a large amount of calories at once
that's good. have you stopped running, or just cut it back?
I actually just cut it back. I used to run about 6 days a week but I've cut it down to 4-5 days but havent been running as much distance as I used to. I'm contemplating cutting it to only 3-4 days just so I could gain weight quicker. What do you think?
the more running you cut, the less extra food you need to eat. until you have gained a few pounds cutting right back is probably a good idea.
seeing your doctor should still be your number 1 priority though.
I dont mind eating more if it means I atleast get to run a bit. The only problem is I dont know how much I burn through my runs. I dont have a heart rate monitor to calculate what I've burned and even mfp isnt very accurate at all so I'm kinda stuck on that. But yes I'm actually calling up tommorow and seeing if I am able schedule an appointment yet.1 -
Calorie burn running-
(Weight in lbs x 0.63) x distance in miles= calories burned.
Use that equation and eat the calories back.
Cheers, h.1 -
middlehaitch wrote: »Calorie burn running-
(Weight in lbs x 0.63) x distance in miles= calories burned.
Use that equation and eat the calories back.
Cheers, h.
Cool thanks! How accurate is that equation though? It's a just a generic equation people use?0 -
I believe it was published in runners world or a similar publication. It is an equation that is often used on this site.
I find the walking version accurate for me- I ate all the cals.
(Never bothered with a device.)
(Weight in lbs x 0.3) x distance in miles= cals burned.
Cheers, h.0 -
Livingstrongx wrote: »middlehaitch wrote: »Calorie burn running-
(Weight in lbs x 0.63) x distance in miles= calories burned.
Use that equation and eat the calories back.
Cheers, h.
Cool thanks! How accurate is that equation though? It's a just a generic equation people use?
Its accurate, it gives me pretty much the same figure as my garmin.3 -
TavistockToad wrote: »Livingstrongx wrote: »middlehaitch wrote: »Calorie burn running-
(Weight in lbs x 0.63) x distance in miles= calories burned.
Use that equation and eat the calories back.
Cheers, h.
Cool thanks! How accurate is that equation though? It's a just a generic equation people use?
Its accurate, it gives me pretty much the same figure as my garmin.
Oh okay I'll be using it then. It's still shocking to me that even at a low weight im burning a decent amount of calories as its giving me. I always assumed lower weight= very lower calorie burn2
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