How can I come out of starvation mode and maintain my current weight?
leahrbeatty
Posts: 15 Member
I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.
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Replies
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Hmm... just gradually add calories to your daily goal. 100-200 a day per week. But never under 1200, ok? So do a bump up to 1200 for a week, then 1300 a day the next week, then 1400.. etc. Until you notice that you stop losing weight. After you either consistently don't lose weight for 3-4 weeks, take 250ish off per day, and you're good to lose 0.5 lbs a week if you are still trying to lose. Otherwise, you'll find your maintenance. You might gain just a little as you work up, but it will come off easily because it'll be mostly glycogen and water, not fat.
Check out the eat more to weigh less group on MFP, they call this a reset. I probably didn't give the best explanation, but they have some nice ones.
Be careful by weighing all your food and making sure your diary entries are correct as there are a lot of incorrect entries in the database. Keep doing your exercises... you'd probably do well using the TDEE method which is where you generally eat more but never eat back exercise calories since it's already included. It sounds like you are good about consistent exercise so it's a good model for you. The EMTWL group also recommends this style of calorie counting.0 -
Thank you, I heard it's water, but I keep reading in other places that its fat. I don't want to gain weight and won't be able to fit in my new clothes. I love exercising and I want to eat between 1200-1500 calories a day, keep working out and still keep my current weight or stay between my current weight and 110. (110 was my main goal but decided to keep going which is bad)0
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You can always do it even slower if you want. You can jump to 1200 cals.. and then add 50 a day a week if you want. Keeping your grains/starches lower will help keep away some bloat.
I really do recommend checking out that group. It has really useful info and very helpful people who have gone through similar things to you.
You won't gain any fat unless you eat above your maintenance calories, which are probably higher than you're planning to eat. How tall are you and what is your age? Are you female?
When you jump up to 1200, you might see a couple pounds of gain until your body adjusts to digesting more food, but it will come off as 1200 will be lower than your maintenance. So don't worry about it, just be prepared. A few pounds won't stop your clothes from fitting. I might be taller than you (I'm 5'-6") and find I can gain 5 to 10 lbs before I really notice any difference in my clothes - unless I'm trying to wear those pants that are probably too small for me even at my lowest weight haha.0 -
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I'm 19, 5'2, female, and just want to maintain and stay in a size 50
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leahrbeatty, it sounds like you have an unhealthy relationship with food and exercise. Please find a counselor who specializes in helping people with an eating disorder. They should also be able to help you find a nutritionist to guide you through the process of feeding your body in a healthy way after doing it wrong for so long.0
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I'm trying to get back to normal again. I started today and did last minute grocery shopping for my favorite foods but healthier. I'm going to steady add my calories and build my confidence back up. I started by eating my favorite meal at a Mexican restaurant and went shopping.0
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Your post was full of red flags for me:
"I been on a crash restricted diet"
"I know it's not good"
"I burn 1500-2000 on the treadmill to lose weight quicker"
"I'm terrified of gaining"
"I'm also scared I'll binge"
"I also excessively exercise for 3 years"
I don't think this is something you can do well by yourself. What you've done in the past was really unhealthy, and you did it even knowing how bad it was. Are you in school? Do they have a counseling program for students?0 -
I'm in college, and my parents are helping me with this too. I'm changing my diet and relationship with food. Just want to stay healthy and fit and still enjoy eating.0
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Ok hon. Keep communicating with people - maybe find some people here or in real life to be accountable to. Be prepared for water weight gain when you stop eating at a deficit - try not to let it freak you out. You may gain a little weight short term while your metabolism heals and you start eating properly again, but then you can get back on track.
Best wishes while you sort this out.0 -
Thank u. I know it's probably water weight. Not even going to bother with the scale.0
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You need to talk to a professional. Ask your parents to help you get an appointment with someone who specialises in eating disorders. The sooner you get professional help, the easier it will be. Good luck.0
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Ditto's to increase calories slowly.
Because if you really did lower your daily burn - and likely you did with what you did to your body - if you jump up to some huge eating level - your body isn't going to speed up that fast.
You will indeed be eating in surplus for some period of time - and that means fat gain.
But fat is not fast, gain or loss.
Water weight is.
So you probably lost a decent amount of water weight and muscle mass with that program - you will regret that now and later sadly. So mark that as a lesson learned to not repeat.
Ask many in their 50's how they got started yo-yo dieting their lives away - having a terrible relationship with food and their body the entire time.
First bigger eating day you have - or higher carbs - is refilling very depleted glucose stores in your muscles with attached water.
At least that increases LBM and your metabolism - so positives from it.
But indeed - if you can't do what's needed and right because of irrational fear - need counselling.0 -
Oh, and what is talked about near the end of this will be the case with you.
http://www.youtube.com/watch?v=2i_cmltmQ6A
So you are right - you won't be able to eat as much as you possibly could have had the loss been obtained in reasonable manner.
Just accept the fact we all have to live with some decisions for awhile.
Fortunately - there have been studies since their study that shows you can get out of it, it's not life long change at least.0 -
Very slowly0
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Your post was full of red flags for me:
"I been on a crash restricted diet"
"I know it's not good"
"I burn 1500-2000 on the treadmill to lose weight quicker"
"I'm terrified of gaining"
"I'm also scared I'll binge"
"I also excessively exercise for 3 years"
I don't think this is something you can do well by yourself. What you've done in the past was really unhealthy, and you did it even knowing how bad it was. Are you in school? Do they have a counseling program for students?
Spot on. OP, you need to speak to a therapist about your eating disordered thoughts and behaviors.
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Your post was full of red flags for me:
"I been on a crash restricted diet"
"I know it's not good"
"I burn 1500-2000 on the treadmill to lose weight quicker"
"I'm terrified of gaining"
"I'm also scared I'll binge"
"I also excessively exercise for 3 years"
I don't think this is something you can do well by yourself. What you've done in the past was really unhealthy, and you did it even knowing how bad it was. Are you in school? Do they have a counseling program for students?
Spot on. OP, you need to speak to a therapist about your eating disordered thoughts and behaviors.
+1
Well done for starting this thread and explaining your thoughts and history. That's a very positive first step.
You know you need help. That's great. It's our way of helping you to encourage you to seek help from a professional.
You'll be glad you did. No more risk of hair loss, fingernail loss, period loss or vital organ damage. No more scary thoughts.
Look after yourself. You're a smart, strong woman, and can get better by being helped. Best wishes.0 -
leahrbeatty wrote: »I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.
My suggestion would be to eat to maintain your current weight.
then go exercise and burn 1500 - 2000
If you don't your body may not get the proper nutrients
Your body may lose muscle mass.
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Commander_Keen wrote: »leahrbeatty wrote: »I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.
My suggestion would be to eat to maintain your current weight.
then go exercise and burn 1500 - 2000
If you don't your body may not get the proper nutrients
Your body may lose muscle mass.
I'm confused. If she eats at her maintenance, with that hypothetically being an average of 2,000 calories per day, and she exercises to burn 1500 - 2000 calories, which is realistically probably not possible at her size, then she would net 0 to 500 calories to keep all her bodily functions in working. She will lose a lot of muscle mass this way.
I am hoping I misunderstood your posting. Please correct me if I misread.0 -
leahrbeatty, it sounds like you have an unhealthy relationship with food and exercise. Please find a counselor who specializes in helping people with an eating disorder. They should also be able to help you find a nutritionist to guide you through the process of feeding your body in a healthy way after doing it wrong for so long.
Yes please this! A counselor, and working with a registered dietician who can put you on a healthy path is what you need.
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Commander_Keen wrote: »leahrbeatty wrote: »I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.
My suggestion would be to eat to maintain your current weight.
then go exercise and burn 1500 - 2000
If you don't your body may not get the proper nutrients
Your body may lose muscle mass.
I'm confused. If she eats at her maintenance, with that hypothetically being an average of 2,000 calories per day, and she exercises to burn 1500 - 2000 calories, which is realistically probably not possible at her size, then she would net 0 to 500 calories to keep all her bodily functions in working. She will lose a lot of muscle mass this way.
I am hoping I misunderstood your posting. Please correct me if I misread.
They Key word is "The problem is I'm in starvation mode and want to eat normal again."
To me, eating normal again would be eating at maintenance.
She's also binging, prob because not enough sugar or carbs of some shape. increase the carbs, decrease the chance of binging.
She's also eating 300 - 1000. She's not going to to have the energy to do anything productive.
Also
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Commander_Keen wrote: »Commander_Keen wrote: »leahrbeatty wrote: »I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.
My suggestion would be to eat to maintain your current weight.
then go exercise and burn 1500 - 2000
If you don't your body may not get the proper nutrients
Your body may lose muscle mass.
I'm confused. If she eats at her maintenance, with that hypothetically being an average of 2,000 calories per day, and she exercises to burn 1500 - 2000 calories, which is realistically probably not possible at her size, then she would net 0 to 500 calories to keep all her bodily functions in working. She will lose a lot of muscle mass this way.
I am hoping I misunderstood your posting. Please correct me if I misread.
They Key word is "The problem is I'm in starvation mode and want to eat normal again."
To me, eating normal again would be eating at maintenance.
She's also binging, prob because not enough sugar or carbs of some shape. increase the carbs, decrease the chance of binging.
She's also eating 300 - 1000. She's not going to to have the energy to do anything productive.
Also
http://www.sciencedirect.com/science/article/pii/S01651781050036900 -
Commander_Keen wrote: »Commander_Keen wrote: »leahrbeatty wrote: »I been on a crash restricted diet (just fruits, vegetables, protein, and good carbs) for over 2 months. I gained 5 pounds over the summer, decided to diet and even though I exercise everyday, I still gained. So I went on a very low calorie diet, (300-1000 calories a day, I know it's not good) I burn 1500-2000 on the treadmill to lose weight quicker, and went from 132 to 107 The problem is I'm in starvation mode and want to eat normal again. I'm terrified of gaining, but not by number, but by that I won't be able to fit in my new clothes I could finally fit in it. I'm also scared I'll binge, that's how I gained weight over the summer. I also excessively exercise for 3 years (burning 3500-6500 calories on the treadmill and not minding the calories I ate because I worked out all day long) If I eat more but keep up my workout program, will I be able to maintain my weight? Thank u.
My suggestion would be to eat to maintain your current weight.
then go exercise and burn 1500 - 2000
If you don't your body may not get the proper nutrients
Your body may lose muscle mass.
I'm confused. If she eats at her maintenance, with that hypothetically being an average of 2,000 calories per day, and she exercises to burn 1500 - 2000 calories, which is realistically probably not possible at her size, then she would net 0 to 500 calories to keep all her bodily functions in working. She will lose a lot of muscle mass this way.
I am hoping I misunderstood your posting. Please correct me if I misread.
They Key word is "The problem is I'm in starvation mode and want to eat normal again."
To me, eating normal again would be eating at maintenance.
She's also binging, prob because not enough sugar or carbs of some shape. increase the carbs, decrease the chance of binging.
She's also eating 300 - 1000. She's not going to to have the energy to do anything productive.
Also
For the OP to stay at her current weight requires her to NET at maintenance ... not just eat at it before factoring in exercise. The eating plan you described does not come close to putting the OP at maintenance.
The OP started a couple of very red flagged filled threads that show multiple indicators of likely disordered thinking and actions.0 -
Agree!!! OP get help!!Your post was full of red flags for me:
"I been on a crash restricted diet"
"I know it's not good"
"I burn 1500-2000 on the treadmill to lose weight quicker"
"I'm terrified of gaining"
"I'm also scared I'll binge"
"I also excessively exercise for 3 years"
I don't think this is something you can do well by yourself. What you've done in the past was really unhealthy, and you did it even knowing how bad it was. Are you in school? Do they have a counseling program for students?
Spot on. OP, you need to speak to a therapist about your eating disordered thoughts and behaviors.
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the title of the thread pisses me off...
STARVATION MODE IS NOT REAL.
unless you mean actually starving then yes...0 -
Au contraire mon frere.
Starvation mode - aka adaptive thermogenesis, aka metabolic efficiency - is real.
Now - some of the myth effects you may have heard associated with it are not real to starvation mode, but rather to actual starving (burning muscle before fat).
Some just aren't true (getting it by skipping a meal, by itself causing weight/fat gain, totally preventing weight loss).
Yes - the term is not great but it's been used for awhile in research literature - the mode has been understood and appreciated for years.
But her usage is correct - don't get to eat as much as might have.
One such study is in video clip above.
Here's a ton more to knock yourself out with.
http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss
And a study showing you can recover from it, or perhaps diet/exercise right from the start and never go in to it.
http://www.myfitnesspal.com/blog/heybales/view/reduced-metabolism-tdee-beyond-expected-from-weight-loss-616251
And look at the group for extending life by eating at constant caloric deficit to potential daily burn so their metabolism purposely slows down. They don't deficit enough to lose weight - just enough to slow down.
And it's a bear to lose weight that way.0 -
Au contraire mon frere.
Starvation mode - aka adaptive thermogenesis, aka metabolic efficiency - is real.
Now - some of the myth effects you may have heard associated with it are not real to starvation mode, but rather to actual starving (burning muscle before fat).
Some just aren't true (getting it by skipping a meal, by itself causing weight/fat gain, totally preventing weight loss).
Yes - the term is not great but it's been used for awhile in research literature - the mode has been understood and appreciated for years.
But her usage is correct - don't get to eat as much as might have.
One such study is in video clip above.
Here's a ton more to knock yourself out with.
http://www.myfitnesspal.com/topics/show/1077746-starvation-mode-adaptive-thermogenesis-and-weight-loss
And a study showing you can recover from it, or perhaps diet/exercise right from the start and never go in to it.
http://www.myfitnesspal.com/blog/heybales/view/reduced-metabolism-tdee-beyond-expected-from-weight-loss-616251
And look at the group for extending life by eating at constant caloric deficit to potential daily burn so their metabolism purposely slows down. They don't deficit enough to lose weight - just enough to slow down.
And it's a bear to lose weight that way.
Starvation mode is not adaptive thermogenesis. Starvation mode is the pervasive myth that your body can reduce calorie expenditure more than you can reduce calories.
If someone wants to talk adaptive thermogensis, they'll use that term.
The study inside of your blog, http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0004377 says that Sedentary Energy Expenditure changed all of 6% more than the predicted value of just the mass loss. This number shrinks to even less when accounting for the difference in thermic effect of food from less calorie intake overall, and the changes in actual sedentary activity. That leaves just a few percent difference in an actual RMR, and that still might be attributable to the differences in activity - a highly active person should have a higher BMR / RMR as the body is engaged in more recovery.0 -
I'll agree that the term has been widely misused more lately, commercials claiming you have it if you skip a meal.
But it was the term used years ago when AT was being talked about, both were used in what I read.
Just because the wrong effects are applied to the term doesn't mean the term is wrong.
Like the way HIIT has been slapped on any number of routines that aren't HIIT really.
So was the 6% the group that had daily burn about 370 calories less than expected, or 496 less?
While 6% off sedentary energy expend might be small - the result to daily burn in real calories is decent.
Or at least, I'd think many folks would enjoy eating 370 to 496 potential extra calories and still lose weight. Not even including the extra that could be eaten if LBM wasn't reduced along with metabolism.0 -
Do you get Juicy Fruit too?0
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InvisibleVeganUnicorn wrote: »eat your BMR and continue working out how you were, that will automatically bring your eating back up but youll still be netting way under. but you can use this as a basline to start upping your food from, id start cutting back on the cardio and start doing resistance and weights. Im very curious how this goes for you because for a couple weeks ive been eating 200 calories a day and burning 600 calories a day to keep a 2000 calorie a day deficit so i can burn 4lbs a week, last couple days i slacked and only burned 400 a day after i broke a couple day plateu (I minus a calorie for every min because thats about BMR rate) so the next two days I have to eat nothing and burn 900 calories a day if im gonna lose over a pound and a half in the next day so I can be 180 by saturday morning to keep up with my scheduled plan. I should be 135 in no time if I can do this. I plan to get to 120 then gain 15lbs muscle.
So are you receiving psychiatric care for something related to food/consumption issues?
Also, in order to gain muscle you have to eat at a surplus . . . and as a woman, you can realistically expect it could take about a year to 18 months to actually gain that type of muscle mass - depending on your routine, eating habits and workout programs. Further, if you've been eating at that type of a deficit for a long time, your body is already eating its LBM more than likely. How do you expect your body to build muscle when you've been depriving it of nutrients for such a long time? Muscle really only builds when you're eating at maintenance or at a surplus, but mostly at a surplus. That's why many body builders go through bulk and cut cycles. During bulk cycles they are not eating 500 calories/day, period.
I would potentially suggest seeking help with regards to your relationship with food before attempting to gain 15 lbs of muscle on a 120lbs frame. Just for reference, I weigh 255lbs and have 140 lbs (approx) of LBM on me. That's a lot . . . so my muscles, organs, tissue and bones weigh almost as much as you do entirely. Gaining lean muscle is hard for women and it takes a solid eating regimen, plus dedication and commitment. I would maybe seek out help to gain a healthy relationship with food before attempting that plan.
ETA: from your profile, your highest weight recorded is 310lbs. My highest was 340lbs, so not far off. I'm not sure how tall you are but I am 5'10. I work out 6 days/week - 3 running days and 3 crossfit/bootcamp days, so I'm very active and intensely active. As I mentioned above, I have 140lbs approx is lean body mass on me. I was always a bigger girl and when people are bigger for a long period of time they can develop more muscle mass just because it takes a lot of effort to carry that extra weight around. With that in mind, I'm not sure if you would benefit from speaking with a nutritionist or registered dietitian because for me to get down to 160lbs I would have something like 18% BF . . . and that's super lean, but just not realistic for me. I'd like to get to anywhere between 20 and 25% BF. I am definitely not a doctor, but from experience with being that big you may benefit from having someone to talk to with a lot of experience in getting the right kinds of nutrition into you if you would like to weigh that amount.0
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