Body Recomposition for beginners

JackW13578

I started my weight loss journey around June 2017. I was around 210 pounds at 5 foot 9 and I successfully lost around 75 pounds and am currently 135 pounds. Unfortunately I developed disordered eating during the time period. My restriction over time became increasingly large. I began with eating around 1500 calories per day which then led to 1200, 1000, 800 and even at my extreme 600 calories. The weight loss was rapid and very damaging and was entirely due to a terrible diet. As soon as I stopped restricting my metabolism was practically destroyed and even eating 1500 calories would result in vast weight gain. I slowly had to increase my calories over a very long time period and now I maintain at 1700. I have maintained my weight of 135 pounds for 2 years now however my body is just a shell of its former self. It is as if my 210 pound body was just condensed down. I am nothing but flab and I still feel uncomfortable in my body. The restriction pretty much destroyed whatever muscle mass I had. I avoided any attempt to correct it as I feared that I would end up back in a disordered mindset with an obsession with calories. But since I am in a better place and have maintained in a healthy way for the past 2 years I feel like it’s finally time to finish this. The problem of course is that I have no idea where to start. I understand that my body composition hasn’t at all changed and I must have a huge proportion of fat in comparison to muscle mass.

AnnPT77

There's an informative and detailed thread here about the generalities of recomposition:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

You might find that informative, but it's also possible that there would be other considerations in your particular case. I suspect that that thread would be a good place to ask, if you you have follow-up questions about your individual unique needs, after reading it.

Congratulations on your persistence at recovering your health after such a difficult time: I wish you still further success!