METABOLISM HELP... 'Here we go again', but please!

aejones02

I've been using this site for nearly a year now but this is my first post, so firstly, hi!!

I guess I know my situation is a little different from the usual...but I reckon someone out there might be able to offer the help I so desperately need. I'm 28, female and my current weight is 52.5kg (BMI 18.8). Now for me this is really scary. I suffered from severe anorexia and was chronically underweight and in 8 hospitals pretty much solidly from age 14 to 24. So, being at a healthy weight is a massive step...I've maintained about a year now though I really really struggling as my metabolic rate is stupidly slow. My average intake is about 1000kcal and I'm maintaining. I walk about 45mins (quite fast) I'd say at least 3x a week. I'm still suffering bad depression so am not managing much else at the moment. The healthy part of me wants to stay a healthy weight - I've had 4 periods (never had them before now!) But the anorexia is shouting at me to cut my calories as my weight tries to creep up further if I'm not really careful with my intake. I'm still trying to improve my relationship with food but this is extra tough when having to be so careful with calorific intake. Basically, I need to improve my metabolism. I'm sure someone will say, you need to increase intake to do this. OK. But for how long will that make me put on weight? How long would it take to stabilise? I struggle to tolerate my body even at this weight? PLEASE HELP. (This has been really hard to write btw.) Thank you. :ohwell:

therealangd

You really, really should speak with your doctors, or at a minimum a nutritionist who deals with eating disorders about this instead of an internet forum.

spaingirl2011

I'm so glad to hear that you've been getting help for your illness. May you continue to recover and strive for a healthy life.

Slowly increasing your caloric intake is a good way to increase your metabolism. While doing this, you can also eat smaller meals more often (so, instead of 3 normal meals a day and 2 snacks, you can eat 6 small meals a day every two hours). This will keep your metabolism going so that you can slowly increase your caloric intake.

Keep walking. In some ways, walking is good therapy! Find music that you like and walk to that. When your energy increase, try some light weight lifting. Building muscle increases metabolism.

Take care of yourself and all the best!

ironanimal

Any initial weight gain will be in glycogen (energy stores in your muscle - good!) and water weight, as glycogen holds something like 2x it's own weight in water. THAT is what the gain is when you eat a little more, and depleted glycogen stores are contributing to you feeling weak and tired. I've had to take a couple of days off because my heavy training and 1000 calorie a day deficit had physically drained my body - and I eat 2700 a day most days!

Remember it takes an excess of 3500 calories over your TDEE (total daily energy expenditure) to gain 1 pound (less than half a kilo).

Your best bet is to speak to your Doctor or a Counsellor. In the interim, educate yourself on your BMR and TDEE, and the effects of long term calore deficits. You sound a reasonable person and understanding the science of it all may help you come to terms with it more.

Be proud that you have reached out and are doing your best to be healthy.

aejones02

Thanks for the thought, but surprisingly enough (after 16 years!) I have seen just one or two nutritionists!! Ridiculously NHS won't provide that if you're normal weight anyway. And, my question is nothing about the ED. I'm the most recovered I've ever been, so advice on my question would be greatly received.

ironanimal

Thanks for the thought, but surprisingly enough (after 16 years!) I have seen just one or two nutritionists!! Ridiculously NHS won't provide that if you're normal weight anyway. And, my question is nothing about the ED. I'm the most recovered I've ever been, so advice on my question would be greatly received.

Straight up answer - nobody knows how long it could take for YOUR body to stabilise. The AVERAGE is about 4-6 weeks. I would suggest doing some reading on the subject

aejones02

Thanks Spaingirl2011. When you say slowly increase....do you have any specifics?? Currently my intake is spread, grazing. Is that going to help or make things worse metabolism wise?

healthy1215

I am certainly not qualified to offer you nutritional advice, but I will share with you something I read in another post - we each need to move away from thinking of food as reward or punishment, good or bad - we need to see it as fuel, healthy fuel for our bodies to be able to run and perform so we can live our lives. Maybe rather than focusing on improving your metabolism, you can just work on seeing healthy food choices as healthy body fuel and let nature help you with the rest. It is easy for food to become a focal point and to consume your attention.

aejones02

Straight up answer - nobody knows how long it could take for YOUR body to stabilise. The AVERAGE is about 4-6 weeks. I would suggest doing some reading on the subject
[/quote]

Thanks ironanimal. Sorry, other reply was not aimed at you.

ironanimal

Thanks Spaingirl2011. When you say slowly increase....do you have any specifics?? Currently my intake is spread, grazing. Is that going to help or make things worse metabolism wise?

Meal timing is irrelevant. Eat when you can. And I didn't take it personally, no problem

Fabulocity

Please please please talk with your doctor about this.

ChelseaM18

You really, really should speak with your doctors, or at a minimum a nutritionist who deals with eating disorders about this instead of an internet forum.

Definitely. This would really help you. Hope all goes well with you and the new changes to your life

kazhowe

Hi, i don't feel qualified to offer you any advice at all but i just wanted to applaud you for your enormous effort to overcome your ED and your desire to remain a healthy weight. I wish you well in your quest for a healthy lifestyle and can only encourage you to 'hang on in there' it will be worth it in the end.. :flowerforyou:

aejones02

Please please please talk with your doctor about this.

I HAVE. Sorry, but please stop saying this as the doctor was not interested. I'm normal weight so that's it as far as they're concerned. My question is just as anyone else may ask about metabolism so I'd be thankful of responses to that instead of advice to go to doctor when I have. This is not meant rudely, just frustration. Thank you.

aejones02

Hi, i don't feel qualified to offer you any advice at all but i just wanted to applaud you for your enormous effort to overcome your ED and your desire to remain a healthy weight. I wish you well in your quest for a healthy lifestyle and can only encourage you to 'hang on in there' it will be worth it in the end.. :flowerforyou:

Thank you. I hope so.... tried for long enough. WOuldn't wish it on my worst enemy. You keep going with your aims too.

ironanimal

Please please please talk with your doctor about this.

I HAVE. Sorry, but please stop saying this as the doctor was not interested. I'm normal weight so that's it as far as they're concerned. My question is just as anyone else may ask about metabolism so I'd be thankful of responses to that instead of advice to go to doctor when I have. This is not meant rudely, just frustration. Thank you.

aejones is in the UK, and our Doctors don't work the same way as in the states, just so everyone is clear :P

scout1976

Your doing so well so great for you, and it must have been hard to write on here. doing some light weights will help tone and make healthy muscle and increase your metabolism.

as someone previously said eat small and regular, if that's easier for you. think of your body like a nice warm fire that needs a log every few hours to keep going lol ..

Its a journey that takes time.... keep up the good work hun XX

quietlywinning

As far as increasing calories goes, I would take it slow, like adding 50 calories each week or even every two weeks. That way your body has time to adjust to a small increase, but you are going in the right direction without overwhelming any of your systems - including your emotions and fears. After you are up to around 1200 calories, try adding in a bit more exercise.

You are doing great!

NoAdditives

You really, really should speak with your doctors, or at a minimum a nutritionist who deals with eating disorders about this instead of an internet forum.

This. Only professionals can give you the advice and help you need.

aejones02

You really, really should speak with your doctors, or at a minimum a nutritionist who deals with eating disorders about this instead of an internet forum.

This. Only professionals can give you the advice and help you need.

Well, how do I get that if my GP can't help?? I'm already with a therapist. I've asked a simple qu anyone else may ask. I appreciate peoples concern but even more appreciate responses to my actual question rather than advice thats not possible to follow.

quietlywinning

You really, really should speak with your doctors, or at a minimum a nutritionist who deals with eating disorders about this instead of an internet forum.

This. Only professionals can give you the advice and help you need.

Well, how do I get that if my GP can't help?? I'm already with a therapist. I've asked a simple qu anyone else may ask. I appreciate peoples concern but even more appreciate responses to my actual question rather than advice thats not possible to follow.

Some people just don't read before responding. Ignore them.

aproc

Increase you calories slowely. Try adding 300 for the first week and then more the next, etc. You WILL gain a good bit of weight to begin with but don't freak out. Most will be water weight and your body adjusting. It will start to stabalize with consistent eating. After I reached a healthy weight I was maintaining on around 1700. I continued eating more and eventually I was averaging 1800. Now after months of eating at a surplus and lifting weights, I tried on my bodymedia band to see what I'm burning and I am now averaging 2000. It takes time but it is something you have to stick with! Don't give up when you see that weight gain. Your going to feel miserable for months and your eating disorder is just going to get stronger and keep pulling at you. It's a tough process mentally and physically. But you will feel so much better and healthy down the road.

RuthieCass

Increase you calories slowely. Try adding 300 for the first week and then more the next, etc. You WILL gain a good bit of weight to begin with but don't freak out. Most will be water weight and your body adjusting. It will start to stabalize with consistent eating. After I reached a healthy weight I was maintaining on around 1700. I continued eating more and eventually I was averaging 1800. Now after months of eating at a surplus and lifting weights, I tried on my bodymedia band to see what I'm burning and I am now averaging 2000. It takes time but it is something you have to stick with! Don't give up when you see that weight gain. Your going to feel miserable for months and your eating disorder is just going to get stronger and keep pulling at you. It's a tough process mentally and physically. But you will feel so much better and healthy down the road.

Second this. Also, at a bmi of 18.8, you are near the lower end of what is considered "healthy." So it's perfectly fine if you gain a few pounds while you're waiting for your metabolism to adjust. It will take time, but if you increase you calories, your weight will eventually level out. You should look up calculators for BMR and TDEE-- you eventually want to increase your calories to your TDEE. Make sure you accurately account for your activity level for your TDEE. You can also focus on eating a healthy balanced diet and add in some weight training once your calories are up to help your metabolism.

aejones02

Increase you calories slowely. Try adding 300 for the first week and then more the next, etc. You WILL gain a good bit of weight to begin with but don't freak out. Most will be water weight and your body adjusting. It will start to stabalize with consistent eating. After I reached a healthy weight I was maintaining on around 1700. I continued eating more and eventually I was averaging 1800. Now after months of eating at a surplus and lifting weights, I tried on my bodymedia band to see what I'm burning and I am now averaging 2000. It takes time but it is something you have to stick with! Don't give up when you see that weight gain. Your going to feel miserable for months and your eating disorder is just going to get stronger and keep pulling at you. It's a tough process mentally and physically. But you will feel so much better and healthy down the road.

Second this. Also, at a bmi of 18.8, you are near the lower end of what is considered "healthy." So it's perfectly fine if you gain a few pounds while you're waiting for your metabolism to adjust. It will take time, but if you increase you calories, your weight will eventually level out. You should look up calculators for BMR and TDEE-- you eventually want to increase your calories to your TDEE. Make sure you accurately account for your activity level for your TDEE. You can also focus on eating a healthy balanced diet and add in some weight training once your calories are up to help your metabolism.

Could someone please explain TDEE to me?? I know about BMR. I suppose to complicate things further, because of my depression, I do have bad days and worse days, resulting in my intake fluctuating somewhat. Will this negatively affect metabolism?? Would it be better if I could try and have consistency daily? Thanks for peoples support.

jhigg11

I honestly think the best thing you can do for yourself is get a therapist who deals with this sort of thing. Also, your depression will affect your metabolism. That is awesome the strides you are making. You need someone to help you deal with the underlying issue. You will never be healthy physically, if you aren't healthy mentally. I also mean all this with the upmost respect. My sister has suffered with an eating disorder and even though she is healthy she still sees her therapist so she doesn't relapse.

heybales

Increase you calories slowely. Try adding 300 for the first week and then more the next, etc. You WILL gain a good bit of weight to begin with but don't freak out. Most will be water weight and your body adjusting. It will start to stabalize with consistent eating. After I reached a healthy weight I was maintaining on around 1700. I continued eating more and eventually I was averaging 1800. Now after months of eating at a surplus and lifting weights, I tried on my bodymedia band to see what I'm burning and I am now averaging 2000. It takes time but it is something you have to stick with! Don't give up when you see that weight gain. Your going to feel miserable for months and your eating disorder is just going to get stronger and keep pulling at you. It's a tough process mentally and physically. But you will feel so much better and healthy down the road.

Second this. Also, at a bmi of 18.8, you are near the lower end of what is considered "healthy." So it's perfectly fine if you gain a few pounds while you're waiting for your metabolism to adjust. It will take time, but if you increase you calories, your weight will eventually level out. You should look up calculators for BMR and TDEE-- you eventually want to increase your calories to your TDEE. Make sure you accurately account for your activity level for your TDEE. You can also focus on eating a healthy balanced diet and add in some weight training once your calories are up to help your metabolism.

Could someone please explain TDEE to me?? I know about BMR. I suppose to complicate things further, because of my depression, I do have bad days and worse days, resulting in my intake fluctuating somewhat. Will this negatively affect metabolism?? Would it be better if I could try and have consistency daily? Thanks for peoples support.

TDEE - what your body burns on all activity in a day. Usually a figure when you look at average week of activity divided by 7 for daily average.
If you are maintaining on 1000 cal day - that is your TDEE. I'm thinking that will concern you, as yes indeed, that does mean your metabolism is very slow still.

And you cannot increase your metabolism if you don't eat enough.

Your BMR, basic metabolism for some basic functions of life, is about what your body would like to burn to accomplish them.
If it can't have that energy, calories, food, to accomplish that, things will be slowed down.

For instance, sitting in a cold room to start shivering, your body may not only delay it, but when it does start, those calories it's not getting enough of will just not be spent on other necessary things, because right then, staying warm is required.

This is why many with slow metabolism's report being cold mostly, and when metabolism speeds up, being warmer.
In the strictest sense, that's how metabolism is measured, heat output from body.

Anyway, eat an extra 100 calories a day for a week. Then another week, then another, until you are at least eating at level of BMR. Though at that point, you'll probably start feeling hungry again, and can raise it on up to maintenance level.
Keep walking, don't add extra exercise. Eat that first extra 100 around walking. Come back from walk, have 100 cal snack.
Almonds. I'm betting you keep the fat way too low, equating eating fat to getting fat. Fat will help your mind work better, and many body functions actually.

Once at BMR level + extra 200, start putting some lifting in there in between the walks. Dumbbells at home is fine. Body weight exercises. You can start viewing your body as desirable and strong outside the image it may present in the mirror, which you know is distorted for you right now and probably for a while.

murphy612

I can't help you with your eating disorder problems, other than offer my empathy and hope you continue to improve. But as for slow metabolism, I also am cursed with this. My weightloss doctor said the only way to increase metabolism is to build muscle. Of course you'll need to increase how much you each and lift weights to do so. Everyone is different of course but I thought I'd just share what I know.

sunnyflower1177

Ok so u did the first thing and that was confessing what u have and what u are going through, that takes alot from someone in your situation. Second I'm just gonna tell u like it is: This is just a demonic spirit trying to dominate your life, you have control but u have to speak to it with authority, just like it says u can't eat more than such and such, well u have to tell urself I run this and i will eat a little more and with the help of God I won't be depressed! Speak those things as tho they were, make positive statements, life and death lyes in the power of the tounge, we have what we say! As a man thinketh so is he! Trust me I've been down jericho road and It may not have been through what exactly your going through but I been in the wilderness and it didn't matter what advice other people gave me or what others told me I should be doing, It first had to come from within and that was "I need help" and I'm tired of being the way that I am. I had to change the way I was thinking--It all starts in the mind. Everyone has their own opinion of what they think and all with good intentions, I just know what worked for me and that was giving my life first to God and then asking him to help me change the way I think! I never gave up the prayer I just kept on asking and one day, I can't tell u when cuz I don't know but something happened down on the inside, and I never thought those thoughts again, yeah they try to come every now and then but I tell myself and that evil spirit, "I run this! and God is in control!"

bcattoes

Exercise, including walking, will do as much or more to repair your metabolism as more food will. Aerobic exercise can boost your metabolism for many hours after you stop. How long depends on how long and now intense you do it. Building muscle also increases your metabolism. Make sure you are staying hydrated. Your body needs water to process calories.

Eating more often, eating more protein, drinking caffeine, and some other dietary changes can boost your metabolism as well. But these are all minimal compared to what a combination of aerobic exercise and strength training can do.

Dragonwolf

You really, really should speak with your doctors, or at a minimum a nutritionist who deals with eating disorders about this instead of an internet forum.

This. Only professionals can give you the advice and help you need.

Well, how do I get that if my GP can't help?? I'm already with a therapist. I've asked a simple qu anyone else may ask. I appreciate peoples concern but even more appreciate responses to my actual question rather than advice thats not possible to follow.

Is it possible for you to see another GP and/or get a referral to a specialist? Your therapist might be able to get you a referral, too. I don't know how NHS works, but I know most insurance companies here (in the US) will cover the cost of at least a few visits to a specialist if you went to them via a referral.

I know it's not what you want to hear, but I think it's worth looking into, because really, only the people that know you *and* know enough about medicine as it relates to eating disorders will truly be able to help you. The best we can do here is give you general advice, which can be sketchy, at best, due to the delicate nature of recovering from eating disorders and the fact that we know very little about you. The last thing you need is to take some of our advice and end up freaking out and relapsing because you gained weight too fast for you to cope with.

That said, keep doing what you're doing to recover. As others have already stated, keep fueling your body and your metabolism will straighten itself out. Keep telling yourself that the small gains you're seeing are good, because your body is recovering from being in a starved state. Take up some strength training to help build your muscles back up and increase your bone density (building the muscle will also help the metabolism speed back up). Take it one day at a time. You seem to be doing great so far.

senyosmom

Good for you for taking steps to being healthy!!!! Keep it up honey

But I think the best person for you to consult is a doctor/nutritionist considering you have had some issues with this in the past. Stay strong and keep up the good work!