Is it okay to net under 1000 if...
AnnaDyer836
Posts: 28 Member
If your sedentary calorie burn is about 1600?
It's only ~600 deficit so I don't see how this could be damaging. I eat about 1400 and do 500 in exercise.
It's only ~600 deficit so I don't see how this could be damaging. I eat about 1400 and do 500 in exercise.
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How much you have to lose ? The 1400 of food should cover nutrients but "22 years old Female" is the only other info we have :-)0
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I am 164cm, around 54kg. Not too much left to lose -- I am not allowed to drop below 500
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I am small framed and quite flabby - so 54 looks fairly big on me0
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I also believe starvation mode is a myth - from experience0
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So the 1400 is a very modest deficit and the exercise bumps that up. Your fat reserves should cover ~700 kcal of deficit so you're pushing the limit maybe eating a proportion of the exercise calories and taking a bit longer would be advisable for a soft landing at 50 kg esp as the latter is your floor and 18.5 BMI.0
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AnnaDyer836 wrote: »If your sedentary calorie burn is about 1600?
It's only ~600 deficit so I don't see how this could be damaging. I eat about 1400 and do 500 in exercise.
I wouldn't want to eat under 1000 calories more than twice a week. Net is fine for the most part providing you are eating over a thousand calories. Don't force yourself but be careful.
You'll never be able to eat properly (or at least easily) if you don't sleep well is my other advice.0 -
I think you should go for a decent progressive resistance programme
At your height and weight if you are still not happy with your body it is possibly down to composition and body confidence rather than fat
Books
Strong Curves - Brett Contreras
Online free programmes
stronglifts5x5
starting strength
in terms of calories - no that's too steep a defecit - go for a 250 cut maximum if you must
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AnnaDyer836 wrote: »I am small framed and quite flabby - so 54 looks fairly big on me
I think you should look into body recomposition - no further weightloss!
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It just seems so slow to me. I used to weigh a *lot* less than 50 but I was very ill and wasted way too long in hospital and it's not a path I will go down again.
In terms of recomposition. Would I just eat maintenance with high % protein plus resistance training? Sorry if this seems like a stupid question, I've just never done this the healthy way before and am not used to it going so slowly.0 -
And no before anyone reports me I am not pro ED. I don't want to be dying again.0
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AnnaDyer836 wrote: »It just seems so slow to me. I used to weigh a *lot* less than 50 but I was very ill and wasted way too long in hospital and it's not a path I will go down again.
In terms of recomposition. Would I just eat maintenance with high % protein plus resistance training? Sorry if this seems like a stupid question, I've just never done this the healthy way before and am not used to it going so slowly.
Yes that is exactly what you'd do
Set your protein as a minimum at 0.65 - 0.8g protein per lb bodyweight, set your fat to 0.35g per lb (again as a minimum ... good fats of course)
eat a widespread nutritious diet to your maintenance or above (in consultation with your ED team .. should you really be tracking calories?)
and resistance training - progressive
but primarily focus on your mindset0 -
AnnaDyer836 wrote: »
In terms of recomposition. Would I just eat maintenance with high % protein plus resistance training?
You might even need to eat a modest calorie surplus. Building muscle on a calorie deficit ist hard to to...but yeah, resistance training, enough protein and (at least) eating back your training calories will get you there. Mind you, the number on the scale might go up, but you will lean out!0 -
When you weighed less, your advisors got you to gain weight rapidly in order to restore your fat levels such that your hormones would return to normal operation.
From my limited understanding, it also appears to be the case that weight regain, by itself, sometimes reverses brain chemistry that may have been associated with an eating disorder.
Again from my limited understanding the gain of additional fat is supposed to act as insurance to avoid accidental under-eating and landing in the previous problem situation.
All the above makes it a little worrying to have a goal associated with reducing fat.
I understand that because of loss of muscle mass during your past adventures, your body composition may not be to your liking.
However in your situation, more so even than that of a random person whose body composition does not please them, I would think that the logical way forward involves trying to build muscle at a your current, or higher, weight. *This would improve your body composition and get you the look you want*.
@rabbitjb gave you some good suggestions of programs that might help with that.
Trying to reduce what is essentially... (in your case) essential fat does not seem like a great idea.0 -
When you weighed less, your advisors got you to gain weight rapidly in order to restore your fat levels such that your hormones would return to normal operation.
From my limited understanding, it also appears to be the case that weight regain, by itself, sometimes reverses brain chemistry that may have been associated with an eating disorder.
Again from my limited understanding the gain of additional fat is supposed to act as insurance to avoid accidental under-eating and landing in the previous problem situation.
All the above makes it a little worrying to have a goal associated with reducing fat.
I understand that because of loss of muscle mass during your past adventures, your body composition may not be to your liking.
However in your situation, more so even than that of a random person whose body composition does not please them, I would think that the logical way forward involves trying to build muscle at a your current, or higher, weight. *This would improve your body composition and get you the look you want*.
@rabbitjb gave you some good suggestions of programs that might help with that.
Trying to reduce what is essentially... (in your case) essential fat does not seem like a great idea.
Yes - very true. I put on those 15ish kg in a few months in a controlled environment and then had a *lot* of mental health work done. Unfortunately my weight is now higher than it was pre ED and my composition has changed. I guess that's fair enough, and it is so there's a 'safety net', but still, I'd like to be strong and fit (and stay healthy) again. I'll give the maintenance and resistance a shot
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Based on your stats at 54kg you are just within the healthy BMI range. Some toning without weight loss may help you feel better about how you look, I really wouldn't recommend you trying to lose any. x0
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Update - an average 800 deficit / week is doing nothing. I've actually gained weight.0
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800 per day a week, I mean0
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AnnaDyer836 wrote: »800 per day a week, I mean
Then you are not actually eating/Neti g 800 calories a day. How do you calculate your food intake? If with a measuring cup/eyeballing it, you need to get a food scale. You are likely eating much more than you think.0 -
AnnaDyer836 wrote: »Update - an average 800 deficit / week is doing nothing. I've actually gained weight.
#1 - what are you doing for exercise and how do you figure your calorie burn
#2 - it has been 2 days. It is impossible to know you are gaining true weight at that calorie intake in 2 days. You may have gained water weight for any number of reasons. It takes 4-6 weeks of tracking to get an idea if you are actually gaining/losing/maintaining.0 -
Sounds like you are perfect right now honestly, you are burning about 1 hours worth of cardio a day which is strong and healthy I think. Your BMI is right in the middle of healthy which is where I'm aiming. Maybe a change of environment is what you really need, including the people around you.0
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I have an ED history so I very much know how to accurately measure exercise and calorie intake - not a path I am allowed to go back down again and I won't because spending months in hospital sucks. Calories: It's basically a language I am fluent in. I just. I must be ruined - it's been about 2 weeks and no results - must have destroyed my metabolism, although my blood levels for thyroid are normal? Sigh. I haven't been a BMI of 20 since 2014, and it is just wrong on me, especially since pre ed I maintained a lower weight without thought. What treatment staff made of my body is unnecessary but if healthy weight loss intake and output doesn't seem to work on me, what do I do?
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I use digital scales, never measuring cups and spoons - the amount packed into one cup, for example, is far too variable in weight and therefore calories.0
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AnnaDyer836 wrote: »800 per day a week, I mean
Then you are not actually eating/Neti g 800 calories a day. How do you calculate your food intake? If with a measuring cup/eyeballing it, you need to get a food scale. You are likely eating much more than you think.
I measure everything with a digital scale - even pre packaged things, the variation in those is simply too high. I don't want to drop back to my ED-like diet, but eating 'normal weight loss' amounts isn't doing a thing surely 20+km of walking with eating 1400 cal on a BAD day should yield a loss in a BMI 20, 22 year old woman? What am I doing wrong?
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And that's 20km a day- I think my average over the life of my tracker is 17.83km though.0
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Deciding you're "ruined" after 2 weeks of no results - deliberately aiming for a dangerously low caloric intake - low-healthy BMI considered "wrong" - thinks what treatment staff made of her body is "unneccessary" - excessive exercising to try and burn more calories (20km a day?!)...
You do not have ED in your "history". You have it in your NOW! You need to go talk to your treatment team NOW. Your posts are throwing up more red flags than Monza on race day. You are nowhere near recovered if this is your thinking.0 -
Deciding you're "ruined" after 2 weeks of no results - deliberately aiming for a dangerously low caloric intake - low-healthy BMI considered "wrong" - thinks what treatment staff made of her body is "unneccessary" - excessive exercising to try and burn more calories (20km a day?!)...
You do not have ED in your "history". You have it in your NOW! You need to go talk to your treatment team NOW. Your posts are throwing up more red flags than Monza on race day. You are nowhere near recovered if this is your thinking.
But I was discharged - I wouldn't have been if I wasn't okay 0 -
I don't want to hurt myself and wind up sick again but I don't know what to do
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I am not pro ED. It's awful, awful thing.0
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AnnaDyer836 wrote: »Deciding you're "ruined" after 2 weeks of no results - deliberately aiming for a dangerously low caloric intake - low-healthy BMI considered "wrong" - thinks what treatment staff made of her body is "unneccessary" - excessive exercising to try and burn more calories (20km a day?!)...
You do not have ED in your "history". You have it in your NOW! You need to go talk to your treatment team NOW. Your posts are throwing up more red flags than Monza on race day. You are nowhere near recovered if this is your thinking.
But I was discharged - I wouldn't have been if I wasn't okay
Maybe at that moment, you were okay. Clearly, you're not now. You need to go back to them and say, "I'm not okay". You need to explain ALL of your thoughts TRUTHFULLY to them and get serious help.0 -
AnnaDyer836 wrote: »Deciding you're "ruined" after 2 weeks of no results - deliberately aiming for a dangerously low caloric intake - low-healthy BMI considered "wrong" - thinks what treatment staff made of her body is "unneccessary" - excessive exercising to try and burn more calories (20km a day?!)...
You do not have ED in your "history". You have it in your NOW! You need to go talk to your treatment team NOW. Your posts are throwing up more red flags than Monza on race day. You are nowhere near recovered if this is your thinking.
But I was discharged - I wouldn't have been if I wasn't okay
Sometimes, people get sent home from hospitals and then are found dead at home later from a condition not discovered at the hospital. Sometimes, people get sent home and then have a non-related heart attack a couple of days later. Sometimes, people get sent home cancer-free but then it comes back a couple of months later.
Point being, unfortunately, being discharged is not a guarantee of being ok for life... it's about listening to the warning signs that you and others are noticing.
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