i need to start eating more than my BMR but never can, help!
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thanks, i'm on 1100-1200 calories a day for now and then i will up then to 1500 calories, i really don't want to gain any uneven fat anywhere, do you think i should change from drinking skimmed milk to full fat milk and to use oils and butter in cooking if i need to gain weight the healthy way with the least fat possible? or shall i stick to low fat and skim milk etc...If you're recovering from an eating disorder you need to be careful in doing this. Can you see a doctor or nutritionist to help you?
btw congratulations on your strength for fighting this
Just take it in your stride, even if it's something you slowly have to work up to. Increase by 100 each 4 days or a week.0 -
thanks, i'm on 1100-1200 calories a day for now and then i will up then to 1500 calories, i really don't want to gain any uneven fat anywhere, do you think i should change from drinking skimmed milk to full fat milk and should i use oils and butter in cooking if i need to gain weight the healthy way with the least fat possible? or shall i stick to low fat and skim milk, and not use oils and butter and get my calories another way?etc..0
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thanks, i'm on 1100-1200 calories a day for now and then i will up then to 1500 calories, i really don't want to gain any uneven fat anywhere, do you think i should change from drinking skimmed milk to full fat milk and to use oils and butter in cooking if i need to gain weight the healthy way with the least fat possible? or shall i stick to low fat and skim milk etc...If you're recovering from an eating disorder you need to be careful in doing this. Can you see a doctor or nutritionist to help you?
btw congratulations on your strength for fighting this
Just take it in your stride, even if it's something you slowly have to work up to. Increase by 100 each 4 days or a week.
I finally got your issue and why you keep asking.
You think that eating fat makes you fat. So wrong.
Eating excess calories - which you need to do, of any sort, is going to make you fat, which you need.
If you ate a diet of lots of fat and decent amount of protein, like the Inuit studies showed, you don't gain fat if you are active enough like the fishermen.
Everything in excess is turned into fat and stored.
And those fats aren't bad. Trans fats, hydrogenated fats, ect, are the ones to avoid.0 -
If you are trying to gain healthy weight, you have to eat in a caloric surplus. Multiply your weight by 14, since you're a woman, and the number you get should be your maintenance calories. Now, add another 200-500 calories to that number. With 500 added calories, you can gain a pound per week. If you want it to be less, lower your surplus, but it shouldn't get any lower than 200.
Now, in order to get more calories in, try mixing your foods with healthy fats. Cook some eggs with extra-virgin olive oil, add some avocados to your dishes, eat some nuts, seeds, almonds. All these are great fats that can easily add calories to your diet. An example could be:
3 eggs cooked with extra-virgin olive oil, you could add some cheese to it, whole wheat bread, and a glass of whole milk.
You could snack on some Almonds, Peanuts, any type of nuts really. Protein bars are good as well. Or, I love having this, a peanut butter sandwich, make sure the peanut butter is all natural and use whole grain/wheat bread.
A turkey burger! Some lean turkey, make some fries with sweet potatoes, you could add some turkey bacon, cheese, it's really delicious!
Oatmeal with peanut/almond butter. That is way too good, you'll love it.
Chicken pizza. So so good. Use whole wheat pitas as the crust, add some sauce, I use tomato paste. Some cheese, chicken as a topping or anything else you'd like like turkey pepperoni or bacon, be creative with it. Good luck!
thankyou, iwill be doing this and will it be okay if i eat a chapatti and curry/lentil/daal/ndian dish for lunch everyday as they are higher in calories but they are also high in fat..
should i be using wholewheat flour to make the flatbreads or normal white, because if i use the normal white flour then my insulin levels will shoot up but if not then they won't, i want to up my calories in the healthiest way possible and gain very little fat while doing so..
so will i gain little fat while eating one chapatti a day with a indian dish that my mum makes?
Yeah, whole wheat flour is much better to use for the exact reason that you made, won't make your insulin levels go up. Eating chapatti shouldn't be so bad, it depends on the ingredients it has. Don't be afraid of fats, be afraid of saturated and trans fats. Try to get less than or equal to 10% of your calories from saturated fats, and try to avoid trans fats completely.
Chapatti in moderation, and you should be fine. Good luck!
Let me know how your progress is going, if you ever need more help, I'm always here! 0 -
thank you so much for saying you'll be here for me, it means alot, i am trying my hardest to get around eating more thinking i'll be okay but the thing is i want to eat properly and eat my mums food and be happy but i don't want to gain any fat or jiggly wobbly areas anywhere, i want my belly to be flat so shall i exercise on here like crunches or sit ups and my thighs.. shall i do side leg lifts and squats?:/ btw my mum puts butter in the indian dishes she makes, is this okay if i eat it once a day with wholewheat chapatti?If you are trying to gain healthy weight, you have to eat in a caloric surplus. Multiply your weight by 14, since you're a woman, and the number you get should be your maintenance calories. Now, add another 200-500 calories to that number. With 500 added calories, you can gain a pound per week. If you want it to be less, lower your surplus, but it shouldn't get any lower than 200.
Now, in order to get more calories in, try mixing your foods with healthy fats. Cook some eggs with extra-virgin olive oil, add some avocados to your dishes, eat some nuts, seeds, almonds. All these are great fats that can easily add calories to your diet. An example could be:
3 eggs cooked with extra-virgin olive oil, you could add some cheese to it, whole wheat bread, and a glass of whole milk.
You could snack on some Almonds, Peanuts, any type of nuts really. Protein bars are good as well. Or, I love having this, a peanut butter sandwich, make sure the peanut butter is all natural and use whole grain/wheat bread.
A turkey burger! Some lean turkey, make some fries with sweet potatoes, you could add some turkey bacon, cheese, it's really delicious!
Oatmeal with peanut/almond butter. That is way too good, you'll love it.
Chicken pizza. So so good. Use whole wheat pitas as the crust, add some sauce, I use tomato paste. Some cheese, chicken as a topping or anything else you'd like like turkey pepperoni or bacon, be creative with it. Good luck!
thankyou, iwill be doing this and will it be okay if i eat a chapatti and curry/lentil/daal/ndian dish for lunch everyday as they are higher in calories but they are also high in fat..
should i be using wholewheat flour to make the flatbreads or normal white, because if i use the normal white flour then my insulin levels will shoot up but if not then they won't, i want to up my calories in the healthiest way possible and gain very little fat while doing so..
so will i gain little fat while eating one chapatti a day with a indian dish that my mum makes?
Yeah, whole wheat flour is much better to use for the exact reason that you made, won't make your insulin levels go up. Eating chapatti shouldn't be so bad, it depends on the ingredients it has. Don't be afraid of fats, be afraid of saturated and trans fats. Try to get less than or equal to 10% of your calories from saturated fats, and try to avoid trans fats completely.
Chapatti in moderation, and you should be fine. Good luck! Let me know how your progress is going, if you ever need more help, I'm always here!0 -
thank you so much for saying you'll be here for me, it means alot, i am trying my hardest to get around eating more thinking i'll be okay but the thing is i want to eat properly and eat my mums food and be happy but i don't want to gain any fat or jiggly wobbly areas anywhere, i want my belly to be flat so shall i exercise on here like crunches or sit ups and my thighs.. shall i do side leg lifts and squats?:/ btw my mum puts butter in the indian dishes she makes, is this okay if i eat it once a day with wholewheat chapatti?0
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thank you so much for saying you'll be here for me, it means alot, i am trying my hardest to get around eating more thinking i'll be okay but the thing is i want to eat properly and eat my mums food and be happy but i don't want to gain any fat or jiggly wobbly areas anywhere, i want my belly to be flat so shall i exercise on here like crunches or sit ups and my thighs.. shall i do side leg lifts and squats?:/ btw my mum puts butter in the indian dishes she makes, is this okay if i eat it once a day with wholewheat chapatti?
You have to stop worrying so much about "jiggly wobbly areas" and gaining fat. Everyone has fat. You can have fat and have a flat belly.
I know that eating disorders are as much mental as they are physical, but if you really want to get healthy, you need to overcome your fear of "jiggly wobbly" parts. Everyone has those. Just because you have fat, it doesn't mean you're fat.
I am sincerely glad that you are acknowledging your ED, though. Good luck. If you want to add me you can, and if you need to talk I'll listen.0 -
Why do you keep repeating your questions that people have already answered? Argh!!!!!!! Go back and re-read what people have said ok?0
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i just want to make sure i gain weight the healthiest way, should i be using full fat things and using lurpak butter in cooking?0
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thank you so much for saying you'll be here for me, it means alot, i am trying my hardest to get around eating more thinking i'll be okay but the thing is i want to eat properly and eat my mums food and be happy but i don't want to gain any fat or jiggly wobbly areas anywhere, i want my belly to be flat so shall i exercise on here like crunches or sit ups and my thighs.. shall i do side leg lifts and squats?:/ btw my mum puts butter in the indian dishes she makes, is this okay if i eat it once a day with wholewheat chapatti?If you are trying to gain healthy weight, you have to eat in a caloric surplus. Multiply your weight by 14, since you're a woman, and the number you get should be your maintenance calories. Now, add another 200-500 calories to that number. With 500 added calories, you can gain a pound per week. If you want it to be less, lower your surplus, but it shouldn't get any lower than 200.
Now, in order to get more calories in, try mixing your foods with healthy fats. Cook some eggs with extra-virgin olive oil, add some avocados to your dishes, eat some nuts, seeds, almonds. All these are great fats that can easily add calories to your diet. An example could be:
3 eggs cooked with extra-virgin olive oil, you could add some cheese to it, whole wheat bread, and a glass of whole milk.
You could snack on some Almonds, Peanuts, any type of nuts really. Protein bars are good as well. Or, I love having this, a peanut butter sandwich, make sure the peanut butter is all natural and use whole grain/wheat bread.
A turkey burger! Some lean turkey, make some fries with sweet potatoes, you could add some turkey bacon, cheese, it's really delicious!
Oatmeal with peanut/almond butter. That is way too good, you'll love it.
Chicken pizza. So so good. Use whole wheat pitas as the crust, add some sauce, I use tomato paste. Some cheese, chicken as a topping or anything else you'd like like turkey pepperoni or bacon, be creative with it. Good luck!
thankyou, iwill be doing this and will it be okay if i eat a chapatti and curry/lentil/daal/ndian dish for lunch everyday as they are higher in calories but they are also high in fat..
should i be using wholewheat flour to make the flatbreads or normal white, because if i use the normal white flour then my insulin levels will shoot up but if not then they won't, i want to up my calories in the healthiest way possible and gain very little fat while doing so..
so will i gain little fat while eating one chapatti a day with a indian dish that my mum makes?
Yeah, whole wheat flour is much better to use for the exact reason that you made, won't make your insulin levels go up. Eating chapatti shouldn't be so bad, it depends on the ingredients it has. Don't be afraid of fats, be afraid of saturated and trans fats. Try to get less than or equal to 10% of your calories from saturated fats, and try to avoid trans fats completely.
Chapatti in moderation, and you should be fine. Good luck! Let me know how your progress is going, if you ever need more help, I'm always here!
I would say if you can, ask her everything she adds to the recipe and save it as a recipe in here, then you can track what you'll be eating. Exercise is great, you can really tone up your stomach and the rest of your body which would look so much nicer. I would say go for it, healthier lifestyle (y)0 -
thank you again, i appreciate this very much, i asked my mum and she puts butter in, it varys in the different dishes..
thank you so much for saying you'll be here for me, it means alot, i am trying my hardest to get around eating more thinking i'll be okay but the thing is i want to eat properly and eat my mums food and be happy but i don't want to gain any fat or jiggly wobbly areas anywhere, i want my belly to be flat so shall i exercise on here like crunches or sit ups and my thighs.. shall i do side leg lifts and squats?:/ btw my mum puts butter in the indian dishes she makes, is this okay if i eat it once a day with wholewheat chapatti?If you are trying to gain healthy weight, you have to eat in a caloric surplus. Multiply your weight by 14, since you're a woman, and the number you get should be your maintenance calories. Now, add another 200-500 calories to that number. With 500 added calories, you can gain a pound per week. If you want it to be less, lower your surplus, but it shouldn't get any lower than 200.
Now, in order to get more calories in, try mixing your foods with healthy fats. Cook some eggs with extra-virgin olive oil, add some avocados to your dishes, eat some nuts, seeds, almonds. All these are great fats that can easily add calories to your diet. An example could be:
3 eggs cooked with extra-virgin olive oil, you could add some cheese to it, whole wheat bread, and a glass of whole milk.
You could snack on some Almonds, Peanuts, any type of nuts really. Protein bars are good as well. Or, I love having this, a peanut butter sandwich, make sure the peanut butter is all natural and use whole grain/wheat bread.
A turkey burger! Some lean turkey, make some fries with sweet potatoes, you could add some turkey bacon, cheese, it's really delicious!
Oatmeal with peanut/almond butter. That is way too good, you'll love it.
Chicken pizza. So so good. Use whole wheat pitas as the crust, add some sauce, I use tomato paste. Some cheese, chicken as a topping or anything else you'd like like turkey pepperoni or bacon, be creative with it. Good luck!
thankyou, iwill be doing this and will it be okay if i eat a chapatti and curry/lentil/daal/ndian dish for lunch everyday as they are higher in calories but they are also high in fat..
should i be using wholewheat flour to make the flatbreads or normal white, because if i use the normal white flour then my insulin levels will shoot up but if not then they won't, i want to up my calories in the healthiest way possible and gain very little fat while doing so..
so will i gain little fat while eating one chapatti a day with a indian dish that my mum makes?
Yeah, whole wheat flour is much better to use for the exact reason that you made, won't make your insulin levels go up. Eating chapatti shouldn't be so bad, it depends on the ingredients it has. Don't be afraid of fats, be afraid of saturated and trans fats. Try to get less than or equal to 10% of your calories from saturated fats, and try to avoid trans fats completely.
Chapatti in moderation, and you should be fine. Good luck! Let me know how your progress is going, if you ever need more help, I'm always here!
I would say if you can, ask her everything she adds to the recipe and save it as a recipe in here, then you can track what you'll be eating. Exercise is great, you can really tone up your stomach and the rest of your body which would look so much nicer. I would say go for it, healthier lifestyle (y)
the chapatti is just brown wholewheat flour mixed with water but the indian dishes are all cooked with butter, sometimes she uses half a block of butter or sometimes more.. this dish is for a family of seven and lasts upto 2-3 days so basically we will be only getting a bit of butter, will this make me fat and untoned?:/0 -
Please seek professional help for your eating disorder. The advice given on this thread is sound but you are only listening to a fraction of it. You have taken the first step in recognising that you have an eating disorder. The next step is to get some professional help. Addressing your unhealthy relationship with your body is absolutely central to recovery. Food and exercise are important but only one part of the equation. I don't know your area but I'd search for eating disorder specialists - psychologists and medical practitioners - to help you through this. Good luck.0
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Sweetheart, butter is fine for you. Your mum's cooking sounds great too, and of course you can eat delicious food that someone else has made for you. It's the nicest food of all. If it helps, you can count up the calories in the recipes your mum uses and then add them as recipes in your MFP profile so you can just add a portion when you need to.
It's normal for your tummy to stick out a bit after you eat; that's fine too.
Like everyone else, I think you would find all this easier if you had some professional support to help you.0 -
I think you need to re-read this thread and see how many questions you have repeated after ignoring good advice that you were given. This may help you see what we see.
You need to gain weight. You may get 'Jiggy Fat' as you call it, the way to correct that it through building muscle mass, but you HAVE to have the calories first, and if it turns in to fat then you can complete targeted exercise. Weights will help increase your BONE mass which will make to healthier and increase your weight without increasing body fat.
Yoga or pilates are excellent forms of low cardio exercise that increase muscle tone and strength and help mould the body, BUT you have to have the calories there to be turned in to muscle and to be moulded.
Finally, every body needs a certain amount of subcutanious fat. You will have to accept that regardless of how careful you are to exercise and gain muscle rather than fat, in order to be healthy, you NEED to gain some some fat.0 -
Echoing all of the voices here encouraging you on this journey that it will go much better for you with some mental health support. No one is saying you are crazy, it's just that getting that support from professionals can make the journey so much better. As I've read your posts, I keep thinking how I hope you will come to love yourself, your womanly body that may indeed get some jiggly fat on it at some point in your life -- and that's not only okay, it's beautiful! We are meant to have some extra in order to support our hormonal system, and then eventually, at the right time, to have a family, and to protect ourselves from illness and such.
I'm getting that kind of support coming from the other end of the spectrum, being very overweight and working on losing weight. I can say from experience it makes all the difference! :-)
I think this whole thing, whether coming from anorexia or obesity, is about getting healthy and learning to love ourselves and take good care of our bodies so we can do the other things we want to in life. It's about feeling good in our own skin, even on the way to our goals.
I wish for you a long and healthy life, and being able to love and appreciate the body God blessed you with, and take loving and careful care of it.0
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