Underweight and afraid to gain. How can I do this slowly?

notmuchreally · January 2014

Hi all, I don't know if I've ever posted but I joined nearly a year ago which is when i started my weightless journey.
I'm 5'2" and I think I started at around 123 pounds which was gained from antidepressants- or from when I was taking them. I know 120~ isn't a lot but I've always been in the 105-107 range and that is what I was before the gain. I'm in my late 20's.

Now I am at about 93-95 pounds and you can really see it in my face now, but how I feel is not good. I am tired a lot.

I exercise nearly daily and use a stationary bike for 30 minutes. Perhaps I'm burning more than I realize? My caloric intake is somewhere around 1,200 a day, sometimes 1,400. It all depends on if I exercise, how much I'm really burning and how much I'm really taking in.

I eat 3 meals a day and small snacks in between. My meals are all just under 300 calls usually and snacks are around 300 or under.

I don't know what to do- I enjoy working out, so obviously I need to up my calorie intake.

I am absolutely upset and scared at the thought of gaining too much or losing control. Fear of losing control I'd say is something you'd see in an eating disorder? I have dealt with one over 10 years ago and it was more about the control to me.

I was very pleased with my body 10 pounds ago (105). No complaints. My weight didn't budge, I was fitting in more snacks at the time and then I saw the number slowly creep down.

Anyway, how can I get that number to SLOWLY creep up? I suppose I was having maybe 1,500-1,600 calories at my goal weight, also I was working out a lot less.

I don't really want it to go up but I need it to, I'm tired, I don't like how I look, but I'm afraid of losing control and gaining 30 pounds. I don't know how often to add food (calories) and how much.

I am being truthful to how much I'm taking in, though some days I have had maybe 1,100. I had started my diet at about 1,200 calories, and increased but then I went back when it wasn't necessary. Just want to gain slowly.

!!Most importantly I'm worried about having screwed up my metabolism!! I updated the calorie/weight feature to get a number, but what about my metabolism? Or have I not been too low?

herblackwings39 · January 2014

Set MFP up to gain .5 lbs a week and eat the calorie goal it gives you.

Linnaea27 · January 2014

Eek, it sounds like you are really netting very few calories each day if you're eating around 1100-1300 and working out that much. You're about the same size I am (though I am about 20 pounds heavier than you right now), and I do similar exercises, so with your biking for 1/2 hour a day, you are probably burning somewhere around 250-350 calories, and if you do running or weights or circuit training additionally, each of those (for me) burns about 200-350 calories per half hour. That would mean that your net calorie intake (food minus exercise calories expended) is more like 800-1000. That isn't enough, especially as you work on looking fit.

Like someone else said, set MFP to gain 1/2 pound a week and eat back your exercise calories, always. That should help.

If you feel like food/control stuff is getting to you badly, would it help to see a nutritionist or somebody like that so they can help you work out what you need to do, in a way that will be OK for you?

notmuchreally · January 2014

Thank you for replies, actually just do the 30 mins of riding the bike and nothing else, and a website told me 150-160 calls burned for 30 minutes. But again I am sure it could be different, I have managed a little higher resistance than when I first began, for example.
I updated the calories/weight on this site and I'm mainly worried about having ruined my metabolism. I am worried about .5 pounds a week getting away from me and being a bit more.
I appreciate the advice thank you

acogg · January 2014

I think you should consider stopping the cardio, eating more and lifting weights for exercise. You don't have to go all out at first, take it slow and easy. Maybe start with five or ten pound hand weights. Try to eat 100 grams of protein per day. No, you haven't screwed up your metabolism, it is still working just fine which is why you only weigh 95 pounds. Your body is lacking nourishment and is overworked for the food it is getting. So glad that you recognized a problem and reached out for support. :flowerforyou:

Linnaea27 · January 2014

The bike I ride, usually for 30 minutes, tells me I'm burning around 200-250 calories in that time. I guess I was a little off when I wrote before-- sorry!

I guess if you are concerned about the weight gain getting away from you, trying to gain .5 lb a week, you could monitor your progress very carefully-- like weigh yourself 2x a week rather than once-- and go to maintenance eating once you reach your desired weight. Until you try, you won't know if your metabolism is messed up or not-- but certainly if you're still losing weight, it is probably working away still!

PP's suggestion of stopping the cardio altogether and lifting smallish weights is another option-- that will help you gain healthy, muscle weight too. I really like lifting weights that size-- and nice muscles result, too.

I hope you find a good way that works for you!

SLLRunner · January 2014

Hi,

I realize you are asking for help, but I'm not sure that we internet strangers have the qualifications to do that for you because you said you weigh 93-95 pounds and are afraid of gaining weight. Your low weight and fear of gaining point straight toward eating disordered behavior. I urge you to speak with your doctor about this right away, if you have not already done so.

When you start eating more, you will gain some weight because that is the natural thing to do when you've been eating very low calories for a time. This is something you will have to accept if you are going to become healthy again.

Please make sure you get professional help to deal with your weight loss issues. The best of luck to you.

Underweight and afraid to gain. How can I do this slowly?

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