Gaining weight? eating disorder recovery?
Ulwaz
Posts: 380 Member
Im female, 21
5 foot 10 inches
53 kg (underweight)
To maintain my weight its saying i need to eat at least 2200 calories per day but i really struggle with it. Im recovering from some form of eating disorder, but im trying my best to eat more. I work in a hospital 40 hours a week so i class my activity as active, since im constantly on my feet walking back/forth on the ward, so im always doing something!
I also exercise once a day, cardio on my exercise bike for 30-60 mins a day depending on how much time i get
Could you please check my diary to see if i am eating healthy/enough?
This week i havent been doing very well, some advice would be really helpful
Does 2200 calories seem right? should i be eating my net calories?
Thanks in advance x
5 foot 10 inches
53 kg (underweight)
To maintain my weight its saying i need to eat at least 2200 calories per day but i really struggle with it. Im recovering from some form of eating disorder, but im trying my best to eat more. I work in a hospital 40 hours a week so i class my activity as active, since im constantly on my feet walking back/forth on the ward, so im always doing something!
I also exercise once a day, cardio on my exercise bike for 30-60 mins a day depending on how much time i get
Could you please check my diary to see if i am eating healthy/enough?
This week i havent been doing very well, some advice would be really helpful
Does 2200 calories seem right? should i be eating my net calories?
Thanks in advance x
0
Replies
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2200 cals seems right. I'm 6' and lightly active and should eat about that much to maintain.
You should eat your net cals back, but MFP is notorious for saying that you burn more exercise cals than you do. I try to eat half of them back.
You don't eat dinner? I think you should have another meal (your food options look good though, imo)
As a former ED, I wish you the best!0 -
If you are on your feet all day working in a hospital then unless you simply enjoy the cardio it probably isn't necessary. What you are missing is some form of strength training. It doesn't have to be weight lifting, but that is a very effective form of exercise. If you have been suffering from an ED then you probably don't have much in the way of muscle mass and that needs to be corrected. Get plenty of protein and fats and lift (or do a body weight program) 3 days a week. You will see yourself get stronger and more fit. It has worked for friends and family.0
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As above I would reduce your cardio and introduce some weight training. Emotionally speaking you might find it easier to gain weight as muscle rather than fat?0
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Im female, 21
5 foot 10 inches
53 kg (underweight)
To maintain my weight its saying i need to eat at least 2200 calories per day but i really struggle with it. Im recovering from some form of eating disorder, but im trying my best to eat more. I work in a hospital 40 hours a week so i class my activity as active, since im constantly on my feet walking back/forth on the ward, so im always doing something!
I also exercise once a day, cardio on my exercise bike for 30-60 mins a day depending on how much time i get
Could you please check my diary to see if i am eating healthy/enough?
This week i havent been doing very well, some advice would be really helpful
Does 2200 calories seem right? should i be eating my net calories?
Thanks in advance x
Your TDEE is 1647 calories a day to maintain being sedentary. With a active job that could be much higher.
You can calculate your TDEE here.
http://iifym.com/tdee-calculator/0 -
Looking at your diary, if I had to guess, your sugar is probably a bit on the high side. Try to stay below 50 grams a day. But otherwise it doesn't look too bad.
Also, if you're underweight, try to go easy on your exercises. I know they probably make you feel good, but if you're having a hard time meeting your minimum caloric needs a day to gain weight, any added in cardio is only going to compound the problem.
If you must to do cardio, keep it light and under 30 minutes.
I'm currently working with someone else who has/had a eating disorder and the key that has helped her, is eating multiple, small meals throughout the day. If you're working a hectic job at a hospital, I'd pack yourself quick & easy healthy snacks to bring in with you and just constantly be snacking on something throughout the day.
Get a Pedometer as well. This will tell you exactly how many steps you're taking per day at your job and from there, you can more accurately calculate how many more calories, on top of your 1,647 caloric base, you need to be eating per day.
Good luck and don't give up!0 -
Looking at your diary, if I had to guess, your sugar is probably a bit on the high side. Try to stay below 50 grams a day. But otherwise it doesn't look too bad.
Also, if you're underweight, try to go easy on your exercises. I know they probably make you feel good, but if you're having a hard time meeting your minimum caloric needs a day to gain weight, any added in cardio is only going to compound the problem.
If you must to do cardio, keep it light and under 30 minutes.
I'm currently working with someone else who has/had a eating disorder and the key that has helped her, is eating multiple, small meals throughout the day. If you're working a hectic job at a hospital, I'd pack yourself quick & easy healthy snacks to bring in with you and just constantly be snacking on something throughout the day.
Get a Pedometer as well. This will tell you exactly how many steps you're taking per day at your job and from there, you can more accurately calculate how many more calories, on top of your 1,647 caloric base needs, you need to be eating per day.
Good luck and don't give up!
Why would you tell someone who is trying to gain weight to cut back on sugar? Yes, she needs fats and protein, but I wouldn't suggest counting sugar to someone struggling to hit her calorie goals. The focus by even the American Heart Association on sugar is for reasons of getting too many calories.0 -
Looking at your diary, if I had to guess, your sugar is probably a bit on the high side. Try to stay below 50 grams a day. But otherwise it doesn't look too bad.
Also, if you're underweight, try to go easy on your exercises. I know they probably make you feel good, but if you're having a hard time meeting your minimum caloric needs a day to gain weight, any added in cardio is only going to compound the problem.
If you must to do cardio, keep it light and under 30 minutes.
I'm currently working with someone else who has/had a eating disorder and the key that has helped her, is eating multiple, small meals throughout the day. If you're working a hectic job at a hospital, I'd pack yourself quick & easy healthy snacks to bring in with you and just constantly be snacking on something throughout the day.
Get a Pedometer as well. This will tell you exactly how many steps you're taking per day at your job and from there, you can more accurately calculate how many more calories, on top of your 1,647 caloric base needs, you need to be eating per day.
Good luck and don't give up!
Why would you tell someone who is trying to gain weight to cut back on sugar? Yes, she needs fats and protein, but I wouldn't suggest counting sugar to someone struggling to hit her calorie goals. The focus by even the American Heart Association on sugar is for reasons of getting too many calories.
Because she asked about how healthy she is eating. High amounts of sugar is NOT healthy for you and can contribute to all sorts of inflammatory diseases in the long term, including heart disease and diabetes.
There are plenty of other, easy ways to get your calories. Such as natural peanut butter, nuts & avocados and just eating regularly throughout the day.0 -
Looking at your diary, if I had to guess, your sugar is probably a bit on the high side. Try to stay below 50 grams a day. But otherwise it doesn't look too bad.
Also, if you're underweight, try to go easy on your exercises. I know they probably make you feel good, but if you're having a hard time meeting your minimum caloric needs a day to gain weight, any added in cardio is only going to compound the problem.
If you must to do cardio, keep it light and under 30 minutes.
I'm currently working with someone else who has/had a eating disorder and the key that has helped her, is eating multiple, small meals throughout the day. If you're working a hectic job at a hospital, I'd pack yourself quick & easy healthy snacks to bring in with you and just constantly be snacking on something throughout the day.
Get a Pedometer as well. This will tell you exactly how many steps you're taking per day at your job and from there, you can more accurately calculate how many more calories, on top of your 1,647 caloric base needs, you need to be eating per day.
Good luck and don't give up!
Why would you tell someone who is trying to gain weight to cut back on sugar? Yes, she needs fats and protein, but I wouldn't suggest counting sugar to someone struggling to hit her calorie goals. The focus by even the American Heart Association on sugar is for reasons of getting too many calories.
Because she asked about how healthy she is eating. High amounts of sugar is NOT healthy for you and can contribute to all sorts of inflammatory diseases in the long term, including heart disease and diabetes.
There are plenty of other, easy ways to get your calories. Such as natural peanut butter, nuts & avocados and just eating regularly throughout the day.
OP - ignore this. It's pseudoscience and scare mongering.
You do need to get your fats up. A low fat diet is counterproductive, was abandoned in the 90s even for losing weight, and actually will endanger your health. The treats you're eating, not so much.0 -
Agreed^ Telling a recovering ED sufferer to restrict a food group/macro etc is well not the best advice and after going over OP's food diary I don't see an unreasonable or excessive amount of snacking or sugar or fats.Looking at your diary, if I had to guess, your sugar is probably a bit on the high side. Try to stay below 50 grams a day. But otherwise it doesn't look too bad.
Also, if you're underweight, try to go easy on your exercises. I know they probably make you feel good, but if you're having a hard time meeting your minimum caloric needs a day to gain weight, any added in cardio is only going to compound the problem.
If you must to do cardio, keep it light and under 30 minutes.
I'm currently working with someone else who has/had a eating disorder and the key that has helped her, is eating multiple, small meals throughout the day. If you're working a hectic job at a hospital, I'd pack yourself quick & easy healthy snacks to bring in with you and just constantly be snacking on something throughout the day.
Get a Pedometer as well. This will tell you exactly how many steps you're taking per day at your job and from there, you can more accurately calculate how many more calories, on top of your 1,647 caloric base needs, you need to be eating per day.
Good luck and don't give up!
Why would you tell someone who is trying to gain weight to cut back on sugar? Yes, she needs fats and protein, but I wouldn't suggest counting sugar to someone struggling to hit her calorie goals. The focus by even the American Heart Association on sugar is for reasons of getting too many calories.
Because she asked about how healthy she is eating. High amounts of sugar is NOT healthy for you and can contribute to all sorts of inflammatory diseases in the long term, including heart disease and diabetes.
There are plenty of other, easy ways to get your calories. Such as natural peanut butter, nuts & avocados and just eating regularly throughout the day.
OP - ignore this. It's pseudoscience and scare mongering.
You do need to get your fats up. A low fat diet is counterproductive, was abandoned in the 90s even for losing weight, and actually will endanger your health. The treats you're eating, not so much.
here are some links for you OP...
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
http://www.myfitnesspal.com/topics/show/817188-iifym
ETA: I also recommend Google nutrient/calorie dense foods.
Also introducing protein shakes add things like yoghurt, berries, banana, seeds etc it is a great way to bump up your calories and protein if you are having difficulty with large portion sizes.
Lastly as mentioned lifting is a great option, look into Starting strength or new rules of lifting.
http://www.nationaleatingdisorders.org/find-help-support0 -
Agreed^ Telling a recovering ED sufferer to restrict a food group/macro etc is well not the best advice and after going over OP's food diary I don't see an unreasonable or excessive amount of snacking or sugar or fats.Looking at your diary, if I had to guess, your sugar is probably a bit on the high side. Try to stay below 50 grams a day. But otherwise it doesn't look too bad.
Also, if you're underweight, try to go easy on your exercises. I know they probably make you feel good, but if you're having a hard time meeting your minimum caloric needs a day to gain weight, any added in cardio is only going to compound the problem.
If you must to do cardio, keep it light and under 30 minutes.
I'm currently working with someone else who has/had a eating disorder and the key that has helped her, is eating multiple, small meals throughout the day. If you're working a hectic job at a hospital, I'd pack yourself quick & easy healthy snacks to bring in with you and just constantly be snacking on something throughout the day.
Get a Pedometer as well. This will tell you exactly how many steps you're taking per day at your job and from there, you can more accurately calculate how many more calories, on top of your 1,647 caloric base needs, you need to be eating per day.
Good luck and don't give up!
Why would you tell someone who is trying to gain weight to cut back on sugar? Yes, she needs fats and protein, but I wouldn't suggest counting sugar to someone struggling to hit her calorie goals. The focus by even the American Heart Association on sugar is for reasons of getting too many calories.
Because she asked about how healthy she is eating. High amounts of sugar is NOT healthy for you and can contribute to all sorts of inflammatory diseases in the long term, including heart disease and diabetes.
There are plenty of other, easy ways to get your calories. Such as natural peanut butter, nuts & avocados and just eating regularly throughout the day.
OP - ignore this. It's pseudoscience and scare mongering.
You do need to get your fats up. A low fat diet is counterproductive, was abandoned in the 90s even for losing weight, and actually will endanger your health. The treats you're eating, not so much.
here are some links for you OP...
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
http://www.myfitnesspal.com/topics/show/817188-iifym
Listen to these guys, OP.0 -
Looking at your diary, if I had to guess, your sugar is probably a bit on the high side. Try to stay below 50 grams a day. But otherwise it doesn't look too bad.
Also, if you're underweight, try to go easy on your exercises. I know they probably make you feel good, but if you're having a hard time meeting your minimum caloric needs a day to gain weight, any added in cardio is only going to compound the problem.
If you must to do cardio, keep it light and under 30 minutes.
I'm currently working with someone else who has/had a eating disorder and the key that has helped her, is eating multiple, small meals throughout the day. If you're working a hectic job at a hospital, I'd pack yourself quick & easy healthy snacks to bring in with you and just constantly be snacking on something throughout the day.
Get a Pedometer as well. This will tell you exactly how many steps you're taking per day at your job and from there, you can more accurately calculate how many more calories, on top of your 1,647 caloric base, you need to be eating per day.
Good luck and don't give up!
OP.
Ignore this guy's advice on your diet and calorie information. Putting a number out there that is FAR below your TDEE is counter-productive and, frankly, useless information. You don't give a number that is 800 calories LESS than the target goal to someone who is struggling with an ED. It's ridiculous. Do you know nothing of triggers?
You don't need a pedometer to count your steps. Don't give yourself anything that could lead to any sort of obsession about hitting a steps per day goal. You should cut back on the biking because it will make it even harder for you to eat in a surplus. If there is any chance you can switch to a strength training program, it will help you. Take it from someone who is 5'7" and once struggled to get up to 48 kg (106 pounds, my mother rejoiced) before I beat this awful disease. Strength training and less cardio is a big step in changing the ED mindset.
You are absolutely allowed to eat sweets. You are absolutely allowed to eat carbs. 50 grams of sugar doesn't matter squat to you. I hit 73 grams the other day. I also was over 170 grams of protein. (I don't track my food as I am bulking as well. I track it occasionally to check in on my macros, my diet is pretty close to the same everyday, including the ice cream).0 -
Honestly, as your underweight I would just concentrate on eating enough calories. You really don't have to eat that much to get to 2200 cals. Chose calorie dense foods such as cheese and chocolate etc . Yes these may be 'unhealthy' but you have to consider that being underweight is also 'unhealthy'. Its not good for you believe me ive been there !0
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Thanks for all the replies guys, any idea how much weight i ideally need too gain?
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People could and probably will give you estimates based on things like BMI or BF% but I would seek professional help for this question.Thanks for all the replies guys, any idea how much weight i ideally need too gain?
http://www.nationaleatingdisorders.org/find-help-support
The MFP community supports recovering ED sufferers.
Good luck OP!:flowerforyou:0 -
^ this:flowerforyou:
People could and probably give you estimates based on things like BMI or BF% but I would seek professional help for this question.Thanks for all the replies guys, any idea how much weight i ideally need too gain?
http://www.nationaleatingdisorders.org/find-help-support
The MFP community supports recovering ED sufferers.
Good luck OP!:flowerforyou:0 -
Thanks for all the replies guys, any idea how much weight i ideally need too gain?
Just hit your calories and strength train to add the muscle back to you. What your ideal weight is will be between you and your doctor as there is quite a range.
Is the scale triggering to you? If so, then throw it out. Instead, worry about the habits that will help you recover and reminding yourself every day that you are beautiful and deserve to be healthy.0 -
^ this:flowerforyou:
People could and probably give you estimates based on things like BMI or BF% but I would seek professional help for this question.Thanks for all the replies guys, any idea how much weight i ideally need too gain?
http://www.nationaleatingdisorders.org/find-help-support
The MFP community supports recovering ED sufferers.
Good luck OP!:flowerforyou:
+10 -
So much this, reinforce positive habits and remove any that are having a negative impact on your recovery.Thanks for all the replies guys, any idea how much weight i ideally need too gain?
Just hit your calories and strength train to add the muscle back to you. What your ideal weight is will be between you and your doctor as there is quite a range.
Is the scale triggering to you? If so, then throw it out. Instead, worry about the habits that will help you recover and reminding yourself every day that you are beautiful and deserve to be healthy.
Especially remember everyday that you are beautiful and deserve to be healthy0 -
i dont have scales at home, monitor my weight when i have to go in to have my thyroid checked (overactive) used to have scales but threw them out0
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What SoaB14 and Ophidion said...
...and everyone else too (in case I missed anyone else)...
...but not what "restrict sugar guy" said. There *may* be a place for that advice...somewhere...but it certainly isn't in this case.
As for the ideal weight, I wouldn't even think about that yet. Instead, focus on making progress *towards* that ideal weight now (whatever it is), which is obviously heavier than you are now. Also, start/continue good habits for reasonable exercise (for health reasons).
You're going to need consistency and patience. And if you find yourself unable to make progress for whatever psychological or physical reasons, don't hesitate to talk with your doctor.
Best of luck. :flowerforyou:0 -
What SoaB14 and Ophidion said...
...and everyone else too (in case I missed anyone else)...
...but not what "restrict sugar guy" said. There *may* be a place for that advice...somewhere...but it certainly isn't in this case.
As for the ideal weight, I wouldn't even think about that yet. Instead, focus on making progress *towards* that ideal weight now (whatever it is), which is obviously heavier than you are now. Also, start/continue good habits for reasonable exercise (for health reasons).
You're going to need consistency and patience. And if you find yourself unable to make progress for whatever psychological or physical reasons, don't hesitate to talk with your doctor.
Best of luck. :flowerforyou:
This. Listen to this.
Eating 2,200 is the best idea. Ignoring sugar man is the second best idea.0 -
I have been there and Don't listen to cutting sugars back or fats it will level out try first to keep calories up and try healthy but some sugar is ok. Watch cardio it burns calories and you are active at work I would agree strength traning is a good thing to add I have and I am in full recovery for over a year at a middle range now for my height etc and am in gym a lot training since I am coaching and skiing competitively I eat 1500 base but with exercise it is usually 2500 to 3000 a day what a change. I use protein shakes at night to help wth calories and add awhatever is needed to hit the calories start with almond milk protein powder and fruit adding peanut butter and yes even ice cream if I need the calories. I still eat at least 6 meals a day Good Luck you can do this If you want a friend who has high calories and wll hold you accountable not encourage you to below net add me as a friend.0
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2200 calories is not a lot of food!! I mean it's not a small amount. It is a normal amount. I eat that much and I'm 5'2". You should be eating that much at least!0
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Stop eating the Weight Watchers stuff and start eating real food. Stick some peanut butter in there if you need to, to boost your calories. You say you are underweight, so why are you trying to maintain? You should be slowly upping your calories until you start gaining.
Ignore the advise about sugar. Your sugars are not high. Right now I would focus on meeting your protein and fat macros. And meeting your calorie goals, which I see you are having trouble with. Have you considered getting professional help?0 -
Your diary has several similarities to mine in many ways. I am averaging 2200 (5'5", not an active job but do cardio & weights +++), and I suspect you will need to aim higher in order to gain. Don't give up!0
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thanks everyone ^^0
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Has my diet been enough/better today? i know im supposed to be eating 2200 calories, but i did extra exercise too
so i need to eat my net calories back?0 -
It looks good to me, if you mean Saturday, but for weight gain, I think you need to try and step it up to 2500 at least, especially given you exercise as well. You need to work it upwards, until the scale starts going up. It really is the only way. The longer you maintain such a low weight, the more potential there is for issues such as infertility, messed up hormones (I ended up with hypothyroidism as a result of anorexia) and osteoporosis.
Try adding in some nuts and seeds, or oatmeal or cereal in the evening or where you can fit it. Just little things can add extra, like cooking with butter/oil, adding some chopped avocado to things, having some dark chocolate. But other than that, you are doing really well to have got your calories up there, and to be getting decent protein in.0 -
Don't listen to the people on here about weight training and stuff like that. To recover from a restrictive disorder (AN, BN, Orthorexia, Purge, restrictive EDNOS etc.) you should be eating MINIMUM 2500 cals, 3000 if you're under 22 or so. Sugar doesn't matter. Without these amount of calories, your body will not heal itself. If you eat 2200 you will start to gain weight (if you're underweight, if not it's a maintenance amount), not heal. Your body will not have enough energy to make repairs, so it will store any excess to fat. In recovery case, eating more does NOT equal gaining more. The opposite is true. http://www.youreatopia.com/blog/2011/9/14/i-need-how-many-calories.html please read this and other articles on their sight. I'm recovering from anorexia if you need someone to talk to.0
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hello, I'm currently in recovery too and aiming to reach 2300, although not quite there at the moment. Have you had a little look at Your Eatopia? I found that very beneficial 0
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