How do you guys handle tracking calories without falling back into ED habits?

tj7zkgc7r5

So heres my situation.

For reference I am 5’8

(don’t read if sensitive to mentions of anorexia)

Since August 2023 I’ve gained a lot of weight. Due to what I think was an anti depressant, we ran hormone and other health tests but everything was normal.

Here’s the timeline:

August 2023 130 lbs

Started med September 2023

Noticed weight gain April 2024

August 2024 I weighed 160 lbs

By February/March 2025 I weighed 175-180 lbs

I went off med then, started birth control in July 2025 weighing 172 lbs

Now it’s August 2025, haven’t weighed myself but I look the same. I need to eat healthier (even tho I eat the same as I did in highschool, my activity level and metabolism has decreased, i’m 20 now)

I’ve had a pretty severe ED in the past and feel it resurfacing. That’s why I downloaded this app. Idk how to count calories/eat healthier without falling into an anorexia mindset. But i know im overeating and eating too many fatty foods. Does anyone know how to cope with this while also losing weight?

PAV8888

Talk to dr type people in person! According to credible internet searching, JUST by creating a deficit (without even the extra trigger of counting and recording) you can re-trigger an ED when so susceptible.

I note that WHAT you eat (which is what I assume you mean by mentioning the word 'healthier') is NOT the same as "how many calories" you eat. NOBODY is stopping you from making "healthier" eating choices without necessarily reducing your calories.

briscogun

Welcome to MFP!

While I applaud you for taking control of your weight/health, I think your questions would be better directed to a licensed professional since you have had a past eating disorder. Random strangers on the internet are probably not the best resource in this situation.

Do you have someone you are working with/have worked with in the past you can utilize?

baileyrrobinson11

The first thing that came to mind was, was in your mind, replace certain unhealthy/fatty foods in your diet with healthier options. (i.e. instead of a cheeseburger, try a turkey burger with avocado. Instead of ice cream, try yasso bars)

I would also recommend exercising more. And not just at the gym. Join a rec league for a sport you love, try it out a combat sport, etc. This has many benefits, including increased confidence, better physical shape, and expanded social life just to name a few.

I'm no professional when it comes to eating disorders but I have experienced a minor one myself, and can totally understand where you're coming from❤️

Talk to a professional, and I hope what I said helps :)

XoXo,

Red🎸🔥

sollyn23l2

Talk to a medical professional. But honestly, I wouldn't track calories. Rather than focusing on losing weight, just focus on eating reasonably. Focus on your hunger/fullness cues. I've been keeping a food diary where I write down what I eat each day and how it made me feel. Maybe that might be helpful for you.

tj7zkgc7r5

Honestly, I know it’s not the best idea to ask strangers, but the thing is I don’t want to tell people in real life because then they might start trying to stop me from doing unhealthy habits and the toxic part of my brain still wants to be able to do them :(

It also is hard bc I’m a superrrr picky eater and if I don’t find something appetizing even the thought of eating it nauseates me and i will simply not eat. It’s called avoidant restrictive food intake disorder lol. Thats what made it so easy for my anorexia ED to develop years ago, it wasn’t always not eating bc of wanting to be skinny.

Idk. I probably should delete this app bc counting calories is very bad for me but I just like don’t want to stop😭

cmriverside

Yes. Definitely delete the app.

ddsb1111

Hey. I hear you. August 2025, you feel like you look the same, but you know something’s off. You said you eat the same as you did in high school, but your lifestyle is different now. That’s normal. You’re 20, and your activity and routine aren’t what they were at 15. That doesn’t mean anything is broken.

You mentioned struggling with an eating disorder before, and feeling it resurface now. That’s serious. You’re not alone, and you’re smart to be aware of the signs. But you can still work on eating better without falling into old habits, it just takes structure, patience, and some science.

Let’s start simple.

Weight loss = calorie deficit.

Nothing more, nothing less.

Your body needs a set amount of calories per day to function. That’s your maintenance, or TDEE (Total Daily Energy Expenditure). Eat more than that, you gain. Eat less, you lose. Period.

There are different levels of deficit:

• 250 calories less per day = about 0.5 lb fat loss per week
• 500 per day = 1 lb per week
• 750–1000 per day = 1.5–2 lbs/week (this is aggressive and harder to stick with)

More than that? Not sustainable. And no, “starvation mode” isn’t real, it’s a myth. What usually happens is people underestimate what they eat/drink. A small daily habit, like a 250-calorie latte, adds up to 26.5 pounds in a year. If you don’t track it, you won’t know.

That’s why we track. With a food scale. No cups or spoons, they’re practically useless. You don’t have to do it forever, but starting out, it helps you learn exactly how much you’re eating.

Here’s a basic system:

• Log everything you eat and drink with a food scale (this is not obsessive it’s a tool)
• Weigh yourself once a week, same time and day, preferably in the morning (again, this is not obsessive it’s a tool)
• Expect weight to go up and down, that’s normal. Hormones, sodium, sleep, stress all affect water weight. Watch trends over time, not day to day
• After 4–6 weeks, you’ll see your average calories and average weight change. From there, you can make small adjustments
• And remember, the first week or two might show big losses- that’s mostly water weight. Real fat loss is slow. Aim for 0.5 to 1 lb a week

Say this to yourself out loud if it helps:

1. I will do this the healthy way
2. There is nothing wrong with me
3. I won’t take shortcuts
4. Losing 0.5–1 lb a week is great
5. I will be patient

Last thing… if you use terms like “anorexia” in certain forums or apps, you might get flagged or told to seek professional help. That’s not because people don’t care, it’s because the platform has to be cautious. That said, judging from the word choices in your post, practical advice might not be a bad idea here.

Track your food.

Track your weight.

Use real data.

Let the numbers teach you.

You’ll start to feel in control again, not emotionally, but scientifically. That’s the goal. Let me know if anything’s unclear.