Minimizing fat gain without lifting during ED recovery
em31200
Posts: 5
I’m a 19 year old female who is 5’4” and around 100-105 pounds. (No access to scale)
I was 156 pounds at one point and got down to 120 pounds through years of yo-yo dieting. I developed an eating disorder and got down to 99 pounds. I’ve been in recovery since October, seeing a psychologist and a dietitian. I can only afford to see my dietitian once a month because insurance doesn’t cover the $150 hour session but I do go to therapy every week.
I started out in recovery getting to 800 calories a day and I have been upping ever since and now eat 1700 calories a day. I have a meal plan based on exchange system with 6 ounces of protein, 2 dairy exchanges, 8 starch exchanges, 6 fat exchanges (which really seems excessive), 2 veggie exchanges, and 2 fruit exchanges.
My scale has been taken away and I do blind weigh-ins so I don’t know my current weight. My concern is that as I’m going to be gaining weight, I am putting on fat and not muscle. I’m a broke student and can’t afford a gym membership (there isn’t one at my community college either) so I have been doing pilates and body weight exercises. I do not do any cardio, as I have been forbidden to do so my dietitian.
Is lifting weights the only thing that will help me gain mostly muscle instead of fat? I’m afraid that through the years of dieting and having an eating disorder I have lost lean muscle and am stuck with gaining fat as I recover.
I was 156 pounds at one point and got down to 120 pounds through years of yo-yo dieting. I developed an eating disorder and got down to 99 pounds. I’ve been in recovery since October, seeing a psychologist and a dietitian. I can only afford to see my dietitian once a month because insurance doesn’t cover the $150 hour session but I do go to therapy every week.
I started out in recovery getting to 800 calories a day and I have been upping ever since and now eat 1700 calories a day. I have a meal plan based on exchange system with 6 ounces of protein, 2 dairy exchanges, 8 starch exchanges, 6 fat exchanges (which really seems excessive), 2 veggie exchanges, and 2 fruit exchanges.
My scale has been taken away and I do blind weigh-ins so I don’t know my current weight. My concern is that as I’m going to be gaining weight, I am putting on fat and not muscle. I’m a broke student and can’t afford a gym membership (there isn’t one at my community college either) so I have been doing pilates and body weight exercises. I do not do any cardio, as I have been forbidden to do so my dietitian.
Is lifting weights the only thing that will help me gain mostly muscle instead of fat? I’m afraid that through the years of dieting and having an eating disorder I have lost lean muscle and am stuck with gaining fat as I recover.
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Replies
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Firstly, give yourself SO much credit for entering into a recovery programme!!! I'm also anorexic so know how challenging and downright scary that can be.
To be honest, this really isn't the place to be asking these questions - I've seen others ask similar questions here but get unhelpful, or even dangerous advice from people who mean well, but don't understand the physical recovery process from an ED. Is it possible you're asking us these questions because you know, deep down, that your team will say no? It's totally normal for that ED voice to catastrophise and have you believe that you're only going to gain fat. Please remember that every organ and system in your body will have been affected by restriction, so your body needs the nutrition to fix all the damage inside the body, as well as outside (e.g. We can lose 20% of our brain!). Your body has a LOT of things to do, other than make adipose tissue
Can you email your dietitian? Mine used to let me contact her - within reason - between sessions, if I was worried about anything. As you've only been in recovery since October, I honestly think it's too early to be using weights. Anorexia puts a huge strain on our hearts so lifting could be potentially very dangerous this early in your recovery, not to mention how easy it is for us to become obsessed with exercise.
I'd suggest working on mending yourself physically and emotionally before embarking on an exercise programme of any type. When you are ready for it, your team will let you know. Trust me!
Wishing you all the best in your recovery and, again, well done on making those positive steps towards a better - and happier - life!
x0 -
Why would anyone need to see a dietician monthly? Don't they give you one diet to stick with?0
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Why would anyone need to see a dietician monthly? Don't they give you one diet to stick with?
Is that all you got from her post? :noway:
How about that she is in recovery? Forpetesake.0 -
As she said, someone who is in ED recovery. When I was hospitalized for mine, I had one as part of my treatment team and spoke to her one or more times a day.0
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Congrats on your recovery!!
If I where you, since you can't get to a gym and don't have much extra money to spend, I would go get some kettlebells or dumb bells to use at home. Of coarse, it won't be like going and using weights at the gym, but at least it's something.
I have kettlebells and there's a lot of free routines on YouTube. If you do get some, search Joann moniz on YouTube. I love her routines!!0 -
Remember when I said:To be honest, this really isn't the place to be asking these questions - I've seen others ask similar questions here but get unhelpful, or even dangerous advice....
Case in point:Why would anyone need to see a dietician monthly? Don't they give you one diet to stick with?
Sigh....
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Congrats on your recovery!!
If I where you, since you can't get to a gym and don't have much extra money to spend, I would go get some kettlebells or dumb bells to use at home. Of coarse, it won't be like going and using weights at the gym, but at least it's something.
I have kettlebells and there's a lot of free routines on YouTube. If you do get some, search Joann moniz on YouTube. I love her routines!!
Again, anorexia puts a huge strain on your heart so no, no, no!!!! A woman I was in recovery with, dropped dead from
A heart attack carrying her groceries into her house!!!0 -
If you search for 'convict training', body weight training or similar there are quite a few options.
I still personally much prefer bars and bits of metal - you can usually get a set very cheaply second hand. (I made my own rack from spare wood.)
However, it's also quite likely that a bit more fat would help and likely they are trying to encourage you to not be worried by this.0 -
How underweight was this girl? She must have been at risk of refeed syndrome or had issues related to poor heart health stemming from her ED.Again, anorexia puts a huge strain on your heart so no, no, no!!!! A woman I was in recovery with, dropped dead from
A heart attack carrying her groceries into her house!!!0 -
Why would anyone need to see a dietician monthly? Don't they give you one diet to stick with?
^^ The second jerk post I've seen from you in under an hour. Are you hangry? Please go have a sandwich and stop antagonizing people for no reason. kthnxbai! :flowerforyou:0 -
How underweight was this girl?Again, anorexia puts a huge strain on your heart so no, no, no!!!! A woman I was in recovery with, dropped dead from
A heart attack carrying her groceries into her house!!!
We were in recovery: she was weight restored, but it often takes the organs and other functions a LOT longer to recover.
I've lost count of the number of people I've known to die from this (I first entered treatment 22 years ago - I've had AN since I was a kid). 4 were normal weight. You don't have to be underweight to die. I had a Transient Ischaemic Attack (or 'mini stroke') at a normal weight.0 -
You NEED to gain fat. Forget about exercise while in recovery. Focus on getting the calories you need for your body to repair itself. Your body cannot both build muscle and recover from the damage that your ED did to it.0
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I know. One major issue with recovering persons is they eat enough to gain weight, but not enough to repair the physiological damage done: including organ health such as the heart. The OP should get checked out by a doctor to see if she is a candidate for resistance training as a means to recover lean mass and strength before doing anything.We were in recovery: she was weight restored, but it often takes the organs and other functions a LOT longer to recover.
I've lost count of the number of people I've known to die from this (I first entered treatment 22 years ago - I've had AN since I was a kid). 4 were normal weight. You don't have to be underweight to die. I had a Transient Ischaemic Attack (or 'mini stroke') at a normal weight.0 -
I know. One major issue with recovering persons is they eat enough to gain weight, but not enough to repair the physiological damage done: including organ health such as the heart. The OP should get checked out by a doctor to see if she is a candidate for resistance training as a means to recover lean mass and strength before doing anything.We were in recovery: she was weight restored, but it often takes the organs and other functions a LOT longer to recover.
I've lost count of the number of people I've known to die from this (I first entered treatment 22 years ago - I've had AN since I was a kid). 4 were normal weight. You don't have to be underweight to die. I had a Transient Ischaemic Attack (or 'mini stroke') at a normal weight.
Exactly. Another factor to take into account, however, is if the person is mentally ready to undertake any type of exercise/lifting regime. It's very easy to swap one obsession for another. It is usually a team decision (e.g. psychologist, MD, RD, etc). They will look at all aspects of the person's recovery to see if they are ready or if it is safe for them. As the OP is only in recovery since October (recovery takes years), I would bet my life that they wouldnt be happy for her to start just yet.0 -
My heart goes out to you and I wish you the best for your recovery. I wish I had advice to give you but all I have is encouragement and a big high 5 for tackling it head on and being open about it. You'll kick this thing and enjoy a wonderful relationship with food, health, and the body & weight you want. Go for it!0
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Firstly, give yourself SO much credit for entering into a recovery programme!!! I'm also anorexic so know how challenging and downright scary that can be.
To be honest, this really isn't the place to be asking these questions - I've seen others ask similar questions here but get unhelpful, or even dangerous advice from people who mean well, but don't understand the physical recovery process from an ED. Is it possible you're asking us these questions because you know, deep down, that your team will say no? It's totally normal for that ED voice to catastrophise and have you believe that you're only going to gain fat. Please remember that every organ and system in your body will have been affected by restriction, so your body needs the nutrition to fix all the damage inside the body, as well as outside (e.g. We can lose 20% of our brain!). Your body has a LOT of things to do, other than make adipose tissue
Can you email your dietitian? Mine used to let me contact her - within reason - between sessions, if I was worried about anything. As you've only been in recovery since October, I honestly think it's too early to be using weights. Anorexia puts a huge strain on our hearts so lifting could be potentially very dangerous this early in your recovery, not to mention how easy it is for us to become obsessed with exercise.
I'd suggest working on mending yourself physically and emotionally before embarking on an exercise programme of any type. When you are ready for it, your team will let you know. Trust me!
Wishing you all the best in your recovery and, again, well done on making those positive steps towards a better - and happier - life!
x
Thanks for all the lovely advice! I know I'm not supposed to be exercising too much just yet. My dietitian told me that if I consistently gain weight for a few appointments that I will be allowed to include daily light exercise. So far I have only gained at my last appointment 2 weeks ago so I know it might be a little while before she gives me the green light to exercise daily. I'm currently only allowed to do the pilates once per week for 15 minutes as long as I eat at least 1800 calories that day instead of 1700.0 -
Why would anyone need to see a dietician monthly? Don't they give you one diet to stick with?
You are very ignorant about what eating disorder treatment entails.
My dietitan tweaks my diet every time I see her. She is the only one who weighs me to record my progress. Without my dietitian I would have no idea how much to eat and she tells me what I need.0 -
So there's your answer honFirstly, give yourself SO much credit for entering into a recovery programme!!! I'm also anorexic so know how challenging and downright scary that can be.
To be honest, this really isn't the place to be asking these questions - I've seen others ask similar questions here but get unhelpful, or even dangerous advice from people who mean well, but don't understand the physical recovery process from an ED. Is it possible you're asking us these questions because you know, deep down, that your team will say no? It's totally normal for that ED voice to catastrophise and have you believe that you're only going to gain fat. Please remember that every organ and system in your body will have been affected by restriction, so your body needs the nutrition to fix all the damage inside the body, as well as outside (e.g. We can lose 20% of our brain!). Your body has a LOT of things to do, other than make adipose tissue
Can you email your dietitian? Mine used to let me contact her - within reason - between sessions, if I was worried about anything. As you've only been in recovery since October, I honestly think it's too early to be using weights. Anorexia puts a huge strain on our hearts so lifting could be potentially very dangerous this early in your recovery, not to mention how easy it is for us to become obsessed with exercise.
I'd suggest working on mending yourself physically and emotionally before embarking on an exercise programme of any type. When you are ready for it, your team will let you know. Trust me!
Wishing you all the best in your recovery and, again, well done on making those positive steps towards a better - and happier - life!
x
Thanks for all the lovely advice! I know I'm not supposed to be exercising too much just yet. My dietitian told me that if I consistently gain weight for a few appointments that I will be allowed to include daily light exercise. So far I have only gained at my last appointment 2 weeks ago so I know it might be a little while before she gives me the green light to exercise daily. I'm currently only allowed to do the pilates once per week for 15 minutes as long as I eat at least 1800 calories that day instead of 1700. Pilates is fantastic and is great for core strength and strength in general.
Your dietitian knows you - and your needs - best. Please trust her. When I was attending a dietitian, I was convinced she just wanted to make me fat (ED distorted thinking!), but of course that makes no sense, and would be completely unethical! She really just has your best interests at heart.
Keep fighting hon - you can do it, and it will be worth it xx0 -
So there's your answer honFirstly, give yourself SO much credit for entering into a recovery programme!!! I'm also anorexic so know how challenging and downright scary that can be.
To be honest, this really isn't the place to be asking these questions - I've seen others ask similar questions here but get unhelpful, or even dangerous advice from people who mean well, but don't understand the physical recovery process from an ED. Is it possible you're asking us these questions because you know, deep down, that your team will say no? It's totally normal for that ED voice to catastrophise and have you believe that you're only going to gain fat. Please remember that every organ and system in your body will have been affected by restriction, so your body needs the nutrition to fix all the damage inside the body, as well as outside (e.g. We can lose 20% of our brain!). Your body has a LOT of things to do, other than make adipose tissue
Can you email your dietitian? Mine used to let me contact her - within reason - between sessions, if I was worried about anything. As you've only been in recovery since October, I honestly think it's too early to be using weights. Anorexia puts a huge strain on our hearts so lifting could be potentially very dangerous this early in your recovery, not to mention how easy it is for us to become obsessed with exercise.
I'd suggest working on mending yourself physically and emotionally before embarking on an exercise programme of any type. When you are ready for it, your team will let you know. Trust me!
Wishing you all the best in your recovery and, again, well done on making those positive steps towards a better - and happier - life!
x
Thanks for all the lovely advice! I know I'm not supposed to be exercising too much just yet. My dietitian told me that if I consistently gain weight for a few appointments that I will be allowed to include daily light exercise. So far I have only gained at my last appointment 2 weeks ago so I know it might be a little while before she gives me the green light to exercise daily. I'm currently only allowed to do the pilates once per week for 15 minutes as long as I eat at least 1800 calories that day instead of 1700. Pilates is fantastic and is great for core strength and strength in general.
Your dietitian knows you - and your needs - best. Please trust her. When I was attending a dietitian, I was convinced she just wanted to make me fat (ED distorted thinking!), but of course that makes no sense, and would be completely unethical! She really just has your best interests at heart.
Keep fighting hon - you can do it, and it will be worth it xx
^Everything that Superstar has said.
Great job so far OP and keep going at it and talking with your team! :flowerforyou:0 -
So there's your answer hon Pilates is fantastic and is great for core strength and strength in general.
Your dietitian knows you - and your needs - best. Please trust her. When I was attending a dietitian, I was convinced she just wanted to make me fat (ED distorted thinking!), but of course that makes no sense, and would be completely unethical! She really just has your best interests at heart.
Keep fighting hon - you can do it, and it will be worth it xx
Thanks! :flowerforyou: I know I need to gain some fat back, particularly because I suffer with amenorrhea. I'm positive it's partially the ED that is worried that I will balloon up and gain too much fat. I guess I'm thinking ahead of how to gain back lean body mass as well.0 -
So there's your answer hon Pilates is fantastic and is great for core strength and strength in general.
Your dietitian knows you - and your needs - best. Please trust her. When I was attending a dietitian, I was convinced she just wanted to make me fat (ED distorted thinking!), but of course that makes no sense, and would be completely unethical! She really just has your best interests at heart.
Keep fighting hon - you can do it, and it will be worth it xx
Thanks! :flowerforyou: I know I need to gain some fat back, particularly because I suffer with amenorrhea. I'm positive it's partially the ED that is worried that I will balloon up and gain too much fat. I guess I'm thinking ahead of how to gain back lean body mass as well.
When you gain weight you will gain some muscle as well. Talk to your dietitian, but maybe ask about strength/resistance training in the future as an option. But honestly, don't focus so much about gaining (whether it be muscle of fat). Just focus on recovering and getting things good with you medically and mentally first 0 -
Ah, OK. As long as you're amenorrhoeic, they will be reluctant to allow you to exercise. While you aren't getting your period, you will be losing bone density (I was diagnosed with osteoporosis at 19). You NEED fat to get your cycle back, and I know that prospect can be scary but it's SO important. I'm forever breaking bones - particularly my ribs - for stupid reasons (like sneezing!).So there's your answer hon Pilates is fantastic and is great for core strength and strength in general.
Your dietitian knows you - and your needs - best. Please trust her. When I was attending a dietitian, I was convinced she just wanted to make me fat (ED distorted thinking!), but of course that makes no sense, and would be completely unethical! She really just has your best interests at heart.
Keep fighting hon - you can do it, and it will be worth it xx
Thanks! :flowerforyou: I know I need to gain some fat back, particularly because I suffer with amenorrhea. I'm positive it's partially the ED that is worried that I will balloon up and gain too much fat. I guess I'm thinking ahead of how to gain back lean body mass as well.
Try your best not to scare yourself by thinking ahead and imaging the worst case scenarios. Just concentrate on what you can do today to bring you to freedom. You deserve that!
Edited to add: your body just wants to be healthy. Being 'fat' isn't healthy, so your body doesn't want that - and neither do your team 0 -
Ah, OK. As long as you're amenorrhoeic, they will be reluctant to allow you to exercise. While you aren't getting your period, you will be losing bone density (I was diagnosed with osteoporosis at 19). You NEED fat to get your cycle back, and I know that prospect can be scary but it's SO important. I'm forever breaking bones - particularly my ribs - for stupid reasons (like sneezing!).
Try your best not to scare yourself by thinking ahead and imaging the worst case scenarios. Just concentrate on what you can do today to bring you to freedom. You deserve that!
Edited to add: your body just wants to be healthy. Being 'fat' isn't healthy, so your body doesn't want that - and neither do your team
Your advice has been super helpful! I feel like I have already accomplished so much but I know I have a lot more work to do to bring my body back to optimal health. I know I need to put my trust in my treatment team but it is scary! Again, thank you! :flowerforyou:0 -
Hi darling,
utmost congratulations on getting through your ED. ive seen how hard it can really be. sincerely, congratulations.
my biggest advice would be to think about STRENGTH as opposed to gaining, staying lean, building muscle, whatever your goal is. your body is still in recovery. getting your strength back is more important than gaining any muscle.
I second the advice about the dumbbells, BUT i would suggest you get little baby 1 or 2 pounders, and even then, just AFTER you have been given a go ahead.. i know you're worried about gaining fat rather than muscle, but TBH, you're probably not that much muscle right now as it is, recovering from your disorder. Gaining fat doesn't mean looking or even being fat. Its necessary [to an extent, obviously] and healthy to have.
I read what you said about a girl dropping dead from lifting groceries. However, you did ask how to get back some lean muscle. Unfortumately the answer as far as i know, is working your muscles and eating the right foods for recovery. Including lots of heart healthy foods, for obvious reasons.
Wait til you get a go ahead from your physician. Then i think it'd be best to do exercises that use your own body weight, like push ups, crunches, squats, lunges, but i wouldn't weight them for now, and would try to keep your heart rate quite low during all exercise. start small, like i said with the baby weights.
most importantly, with subjects like this, i wouldn't listen too seriously to advice from strangers. it might be dangerous. i know that sounds rich since i literally just weighed in, but its important you stay safe.
best of luck. be good to yourself.0 -
*face palm*Hi darling,
utmost congratulations on getting through your ED. ive seen how hard it can really be. sincerely, congratulations.
my biggest advice would be to think about STRENGTH as opposed to gaining, staying lean, building muscle, whatever your goal is. your body is still in recovery. getting your strength back is more important than gaining any muscle.
I second the advice about the dumbbells, BUT i would suggest you get little baby 1 or 2 pounders, and even then, just AFTER you have been given a go ahead.. i know you're worried about gaining fat rather than muscle, but TBH, you're probably not that much muscle right now as it is, recovering from your disorder. Gaining fat doesn't mean looking or even being fat. Its necessary [to an extent, obviously] and healthy to have.
I read what you said about a girl dropping dead from lifting groceries. However, you did ask how to get back some lean muscle. Unfortumately the answer as far as i know, is working your muscles and eating the right foods for recovery. Including lots of heart healthy foods, for obvious reasons.
Wait til you get a go ahead from your physician. Then i think it'd be best to do exercises that use your own body weight, like push ups, crunches, squats, lunges, but i wouldn't weight them for now, and would try to keep your heart rate quite low during all exercise. start small, like i said with the baby weights.
most importantly, with subjects like this, i wouldn't listen too seriously to advice from strangers. it might be dangerous. i know that sounds rich since i literally just weighed in, but its important you stay safe.
best of luck. be good to yourself.
:noway::noway::noway::noway::noway::noway:0 -
This content has been removed.
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So there's your answer honFirstly, give yourself SO much credit for entering into a recovery programme!!! I'm also anorexic so know how challenging and downright scary that can be.
To be honest, this really isn't the place to be asking these questions - I've seen others ask similar questions here but get unhelpful, or even dangerous advice from people who mean well, but don't understand the physical recovery process from an ED. Is it possible you're asking us these questions because you know, deep down, that your team will say no? It's totally normal for that ED voice to catastrophise and have you believe that you're only going to gain fat. Please remember that every organ and system in your body will have been affected by restriction, so your body needs the nutrition to fix all the damage inside the body, as well as outside (e.g. We can lose 20% of our brain!). Your body has a LOT of things to do, other than make adipose tissue
Can you email your dietitian? Mine used to let me contact her - within reason - between sessions, if I was worried about anything. As you've only been in recovery since October, I honestly think it's too early to be using weights. Anorexia puts a huge strain on our hearts so lifting could be potentially very dangerous this early in your recovery, not to mention how easy it is for us to become obsessed with exercise.
I'd suggest working on mending yourself physically and emotionally before embarking on an exercise programme of any type. When you are ready for it, your team will let you know. Trust me!
Wishing you all the best in your recovery and, again, well done on making those positive steps towards a better - and happier - life!
x
Thanks for all the lovely advice! I know I'm not supposed to be exercising too much just yet. My dietitian told me that if I consistently gain weight for a few appointments that I will be allowed to include daily light exercise. So far I have only gained at my last appointment 2 weeks ago so I know it might be a little while before she gives me the green light to exercise daily. I'm currently only allowed to do the pilates once per week for 15 minutes as long as I eat at least 1800 calories that day instead of 1700. Pilates is fantastic and is great for core strength and strength in general.
Your dietitian knows you - and your needs - best. Please trust her. When I was attending a dietitian, I was convinced she just wanted to make me fat (ED distorted thinking!), but of course that makes no sense, and would be completely unethical! She really just has your best interests at heart.
Keep fighting hon - you can do it, and it will be worth it xx
^Everything that Superstar has said.
Great job so far OP and keep going at it and talking with your team! :flowerforyou:
x1 :flowerforyou: 0 -
Sorry to keep this brief but I've been where you are and felt the need to post (I'm on my iPad and its rather annoying to post from it but I'm doing it anyway)--the thing is that proper hormone regulation requires body fat...recovery REQUIRES it. I did the opposite while recovering--gaining 35 or more pounds predominantly in muscle, water, and glycogen which meant that once I reached a healthy weight I still wasn't healthy because my body fat was too low. I remained at that weight without menstruating for at least 4 more years and developed osteopenia because my estrogen levels were too low. I know fat gain is scary but it is absolutely critical. As hard as it is please just put the thought out of your mind or else you might find yourself in a similar predicament. Recovering fully for me meant gaining above and beyond any weight that I had ever seen because I was too afraid to gain body fat from the beginning.0
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Ah, OK. As long as you're amenorrhoeic, they will be reluctant to allow you to exercise. While you aren't getting your period, you will be losing bone density (I was diagnosed with osteoporosis at 19). You NEED fat to get your cycle back, and I know that prospect can be scary but it's SO important. I'm forever breaking bones - particularly my ribs - for stupid reasons (like sneezing!).
Try your best not to scare yourself by thinking ahead and imaging the worst case scenarios. Just concentrate on what you can do today to bring you to freedom. You deserve that!
Edited to add: your body just wants to be healthy. Being 'fat' isn't healthy, so your body doesn't want that - and neither do your team
Your advice has been super helpful! I feel like I have already accomplished so much but I know I have a lot more work to do to bring my body back to optimal health. I know I need to put my trust in my treatment team but it is scary! Again, thank you! :flowerforyou:
You're very welcome :flowerforyou:
Yes, it is scary, but that's completely normal! I suppose you need to ask yourself, what choice do you have really? We think we can trust ED, but in the end, all ED wants is for you to be in the graveI know I need to put my trust in my treatment team but it is scary! Your team are experienced in helping people with ED and have your best interests at heart. Who do you think - logically - you should trust?
X0
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