Avoiding eating disorder

sportynad9 · October 2018

Hi everyone,

I have a question which has been on my mind for a while.
I have been on mfp for a few years on and off, and I personally and luckily never had an eating disorder. I am just wondering if obsessively sticking to this plan (and the calories mfp is giving me) might eventually lead to one in some people and I'd like to hear your opinions on this issue.

I am using MFP and Fitbit. I eat all my Fitbit calories back, mostly because I actually feel like I need them. MFP gives me 1200 calories per day, and that doesn't seem nearly enough for me and I actually go hungry (even if I cut out the crap like chocolate, alcohol, eating out too often etc.). I can fairly happily function on around 1600 a day (I normally move enough to earn the extra 400 as well).
By eating my calories back, I obviously don't see as much and as quick a change as I'd like and have gotten frustrated and given up a few times, but I find it necessary to do this to have a fairly normal life.
I read that a lot of people weigh their food, some even in restaurants, and while I'm sure this does lead to a greater success I am worried that if I start doing this, I will get so obsessed with every gram I eat that it might spiral out of control.
It just worries me when I really get into MFP and start losing weight that I suddenly start fearing social occasions (there is at leats one a week, and I have dropped out of some purely because I knew I would have dinner out or a drink or two) and almost resentful when people invite us out, or cook us dinner, but only because that day is then a write off in my head diet wise and I feel guilty and like a failure. Does anyone get tis and ow do you deal with it?
I'm just wondering what your ways of leading a balanced life are without getting obsessed. Are there any tricks? Do any of you for example stick to the calories in the week and do "maintenance" weekends? Does this work for some of you?
I'm just worried because yes, I do want to lose a few kilos and get back to the weight I felt most happy with, but I also am worried about getting too obsessed and missing out on life while doing this.

Thanks so much!

TavistockToad · October 2018

i've been on MFP since 2011, i don't have an eating disorder.

logging food does not = eating disorder.

MFP goesnt 'give' you 1200 calories, the settings you chose resulted in being given a calorie goal of 1200. if you follow MFP method, you should eat back exercise cals or you run the risk of under eating.

set yourself a more realistic calorie goal, and look at your weekly goal not daily, and you should be able to fit in social occasions without too much trouble - i 'save' 100-200 calories Monday to Thursday so that i can eat more at the weekend, and i do the most exercise at the weekend which gives me more calories to work with.

if you only have 'a few kilos' to lose then you definitely need to work on finding a more balanced view and not just giving up after one day of over eating.

one big meal wont make you fat just like one salad wont make you thin.

kami3006 · October 2018

People who have obsessive tendencies tend to get obsessed.

If it's never been and issue with you then there is no reason to think accurately counting calories will suddenly become one. Been here five years weighing and logging everything and no disorder has developed. In fact, it's such a habit that I don't think that much about it. I'm also not striving for perfection by doing this. I'm just gathering data. I follow a weekly calorie goal so I can be over some days and under others. This makes eating meals with uncertain calories not a big deal. I find that less disordered than giving up and feeling guilty.

I have seen plenty of comments about weighing and/or logging being obsessive and that has not been my experience at all. Instead of a binding and limiting experience, I have found it quite liberating as I don't have to wonder what's happening and hope for the best. I have learned, through firsthand experience, that an over-indulgence or unexpected food won't ruin a thing and that it's just a minor blip that doesn't even register on the scale. I also find it weird that some folks will accuse those of using a food scale obsessive but at the same time are measuring their food with measuring cups. What's the difference? Scales are more accurate, faster, and less clean up. Makes more sense to use the scale, imo. (not an admonishment of those using cups, just those who seem to think that there is some line to be crossed by using a scale). But I digress.

Having said all that, I agree with the Toad above that you should set a reasonable deficit. 1200 is based on what you told MFP you wanted to lose. Most women can eat more than that and lose comfortably. Expect it to be a slow process and use a trending app to track your overall trend. Take measurements and pictures as the scale will bound around due to normal fluctuations.

I respect that overkill it's a sincere concern for some, but in the overwhelming majority of the time it's just unfounded.

Hope you reach your goals.

Zedeff · October 2018

I understand the perspective that using a food scale could appear so nit-picky as to be obsessive. I would re-frame that in the context of a recipe. Any serious baker weighs their ingredients because baking recipes are precise. Nobody challenges pastry chefs for their obsessive tendencies, they praise them for their results.

Your meals are a recipe. The recipe is going to turn out different with 20 grams of oil instead of 5 grams of oil. Measuring your ingredients is just a step in preparing the recipe as intended, no more, no less.

shadow2soul · October 2018

I’ve been here since 2013 (with some breaks to try other logging sites).
I can see where for some people it might become a problem.

Definitely not in my case. I use a food scale at home (too much of a hassle to take it with me). I also balance calories on a weekly basis (MFP has an area in the app where you can see the weekly average). Using the food scale at home has helped me get better at visualizing portion sizes when I eat out. Looking at my weekly average allows me to make room in my week for nights out where there might be a few drinks. I don’t feel I am missing out on anything and I definitely don’t avoid any events with family or friends.

The only people who seem to take any issue are my Aunt and grandmother. Both of them think my normal size portions are too small.

mitch16 · October 2018

I think it helps to be aware of tendencies and your mental status. I have a history of eating disorders dating on/off back to the 80's. I've been here since 2009. I know that I have the ability to get sucked in and obsessive about eating/exercising so I'm pretty careful about paying attention to the signs of falling down the rabbit hole. I know when to back off. I only wear a fitbit when I am in the middle of a fitness challenge for my health insurance. I wear a Garmin when I do my purposeful exercise--mostly for the mapping aspects of it (and Strava--I turn my obsession into winning QOMs). Although I log everyday and am on a monster streak, I do not weigh every single morsel of food that I put in my mouth--I feel that this is too triggering. I am just mindful about what I eat/how much I eat and make smart choices as much as possible.

I'm sorry I don't have a better answer about "tricks" to avoid it, but knowing yourself is the best trick I can think of...

cmriverside · October 2018

Zedeff wrote: »

I understand the perspective that using a food scale could appear so nit-picky as to be obsessive. I would re-frame that in the context of a recipe. Any serious baker weighs their ingredients because baking recipes are precise. Nobody challenges pastry chefs for their obsessive tendencies, they praise them for their results.

Your meals are a recipe. The recipe is going to turn out different with 20 grams of oil instead of 5 grams of oil. Measuring your ingredients is just a step in preparing the recipe as intended, no more, no less.

Absolutely all of this.

It's all in how you look at it.

If you think there's something wrong with it, there is. If you feel like you are too *whatever* about it, you are. Or, you can look at it as the awesome and powerful life management tool that it is.

I've logged food for eleven years on this site, with a couple years off. I've maintained my weight other than a few pounds additional in the winters in those first few years. I decided that it's a lot easier to keep close tabs than it is to lose those same danged 5-7 pounds every Spring.

As far as getting thrown off by eating out? I just log it as best I can. I don't eat many meals out, but then I don't like eating out so I often decline offers of restaurant meals. It has to be certain restaurants with food I really enjoy. I just log it and move on. One meal or even three meals per week doesn't derail me. I step on the body weight scale, so I always know where I am weight-wise. I don't consider any of that obsessive, although other people may see it that way. I choose to see it as good management.

lynn_glenmont · October 2018

I don't know you.
I am no kind of mental health professional.
But with those caveats, it seems to me that if you are

fearing social occasions (there is at leats one a week, and I have dropped out of some purely because I knew I would have dinner out or a drink or two) and almost resentful when people invite us out, or cook us dinner, but only because that day is then a write off in my head diet wise and I feel guilty and like a failure.

then you may already have a behavioral/emotional/psychological problem that involves food, whether or not it qualifies as an eating disorder.

You might want to consider seeing a qualified professional to talk about your relationship to food and how it is affecting your life. Doing so isn't a failure or a weakness. It's being strong enough to get the help you may need.

kshama2001 · October 2018

sportynad9 wrote: »

Hi everyone,

I have a question which has been on my mind for a while.
I have been on mfp for a few years on and off, and I personally and luckily never had an eating disorder. I am just wondering if obsessively sticking to this plan (and the calories mfp is giving me) might eventually lead to one in some people and I'd like to hear your opinions on this issue.

I am using MFP and Fitbit. I eat all my Fitbit calories back, mostly because I actually feel like I need them. MFP gives me 1200 calories per day, and that doesn't seem nearly enough for me and I actually go hungry (even if I cut out the crap like chocolate, alcohol, eating out too often etc.). I can fairly happily function on around 1600 a day (I normally move enough to earn the extra 400 as well).
By eating my calories back, I obviously don't see as much and as quick a change as I'd like and have gotten frustrated and given up a few times, but I find it necessary to do this to have a fairly normal life.
I read that a lot of people weigh their food, some even in restaurants, and while I'm sure this does lead to a greater success I am worried that if I start doing this, I will get so obsessed with every gram I eat that it might spiral out of control.
It just worries me when I really get into MFP and start losing weight that I suddenly start fearing social occasions (there is at leats one a week, and I have dropped out of some purely because I knew I would have dinner out or a drink or two) and almost resentful when people invite us out, or cook us dinner, but only because that day is then a write off in my head diet wise and I feel guilty and like a failure. Does anyone get tis and ow do you deal with it?
I'm just wondering what your ways of leading a balanced life are without getting obsessed. Are there any tricks? Do any of you for example stick to the calories in the week and do "maintenance" weekends? Does this work for some of you?
I'm just worried because yes, I do want to lose a few kilos and get back to the weight I felt most happy with, but I also am worried about getting too obsessed and missing out on life while doing this.

Thanks so much!

With only a few kilos to lose, set your weekly weight loss goal to a half pound per week and enjoy those extra calories.

Unless you are really really short, 1200 calories is too few, and MFP does a terrible job helping people find an appropriate calorie deficit for the weight they need to lose.

Chronic under-eating can trigger disordered eating.

https://www.aworkoutroutine.com/1200-calorie-diet/

cmriverside · October 2018

oooohhh. I love that infographic, it needs to go in the infographic thread.

Except...is there an "e" in binging/bingeing? I never know.

RelCanonical · October 2018

cmriverside wrote: »

oooohhh. I love that infographic, it needs to go in the infographic thread.

Except...is there an "e" in binging/bingeing? I never know.

I always say "binge eating" to avoid it entirely. xD

phoebe112476 · October 2018

I do not believe I have an eating disorder, but do get caught up knowing where to draw the line between accuracy and living my life. I have been logging daily since 8/4 and have lost 20 of my goal 75 pounds. Bought a food scale a few weeks ago due to the multiple comments about needing to be more accurate as a person gets closer to their goal. Cooking a recipe from platejoy last night. I am supposed to eat 25% of the total cooked. I carefully measured each item as I made the recipe. Now I am getting another dish out to tare the scale to weigh the total meal so I know I can eat 334g of this dish. Then I am making sure it is mixed well so my portion is representative of the total. Is this what others do? My three teen girls are watching me do this. I want to make sure they also witness this as healthy and not obsessive. Do this make sense?

heybales · October 2018

So many trust the MFP eating goal (even though they may have not selected the correct non-exercise activity level and kinda know it).

But then as soon as they enter a workout and that eating goal changes - confusion results and doubt and no longer trusting MFP.
Even though they had no idea how the 1200 was reached but was willing to accept it - suddenly they don't know why the goal increased but no longer willing to meet it.

I kinda believe those few that say MFP worked correctly for them using all the numbers given - may indeed have selected activity level lower than reality, may indeed have selected a weight loss rate higher than reasonable - but then their inaccurate food logging and eating back potentially inflated workout calories prevented them from eating too little and the resulting adapting by their body to slow down their daily burn.

And you indeed did that recipe correctly for getting calories - in theory.
You say measured, but calories is per gram, weight, not volume measurements.
Did you weigh the ingredients as they went in? won't appear obsessive since that's the means of getting the right amount of ingredients.

cmriverside · October 2018

phoebe112476 wrote: »

I do not believe I have an eating disorder, but do get caught up knowing where to draw the line between accuracy and living my life. I have been logging daily since 8/4 and have lost 20 of my goal 75 pounds. Bought a food scale a few weeks ago due to the multiple comments about needing to be more accurate as a person gets closer to their goal. Cooking a recipe from platejoy last night. I am supposed to eat 25% of the total cooked. I carefully measured each item as I made the recipe. Now I am getting another dish out to tare the scale to weigh the total meal so I know I can eat 334g of this dish. Then I am making sure it is mixed well so my portion is representative of the total. Is this what others do? My three teen girls are watching me do this. I want to make sure they also witness this as healthy and not obsessive. Do this make sense?

I bolded part of your post, because why not both?

I've been logging food using a digital food scale for a long time, so it's just part of my day. It doesn't take a really long time for me, just about five minutes total per day to write down the scale weights in grams and then enter the food here in my FOOD diary.

It gets easier, it's no bigger hassle than getting my car oil changed or paying my bills. It's just part of my weight maintenance plan. I also step on the body-weight scale and record that. So I have a couple good ways to keep it in check, neither of which feel obsessive to me. What others think about me is none of my business.

aokoye · October 2018

I strongly suspect that if you already have risk factors for developing an eating disorder using MFP, or counting calories in general, could easily tip you over the edge. That isn't somehow MFP's fault, so much as it's an issue of counting calories in general.

While I've never had an eating disorder I do have pretty severe mental health issues (none of which are related to food) and have had to stop using MFP multiple times in the past because it was clear that I was on the verge of developing an eating disorder. That said, I also talked to my therapist about my concerns at least one of the times that I started using MFP again because I needed her to be aware of what was potentially going to happen (we rarely talk about eating or weight).

mom23mangos · October 2018

As you've seen from the comments above, it varies greatly by the individual with the majority of the people having no issues whatsoever. I've never had an eating disorder and have no mental health issues that I know of, but I found myself slipping down a rabbit hole of obsessiveness that to me was starting to border on disordered thinking so I stopped logging. I did it gradually by logging 6 out of 7 days at first, then just during the week and not on the weekends and then completely stopping. I'm still mindful about what I eat, but it's worked out well for me. But if I ever wanted to lose weight again, I would start logging again.

BZAH10 · October 2018

mitch16 wrote: »

I think it helps to be aware of tendencies and your mental status. I have a history of eating disorders dating on/off back to the 80's. I've been here since 2009. I know that I have the ability to get sucked in and obsessive about eating/exercising so I'm pretty careful about paying attention to the signs of falling down the rabbit hole. I know when to back off. I only wear a fitbit when I am in the middle of a fitness challenge for my health insurance. I wear a Garmin when I do my purposeful exercise--mostly for the mapping aspects of it (and Strava--I turn my obsession into winning QOMs). Although I log everyday and am on a monster streak, I do not weigh every single morsel of food that I put in my mouth--I feel that this is too triggering. I am just mindful about what I eat/how much I eat and make smart choices as much as possible.

I'm sorry I don't have a better answer about "tricks" to avoid it, but knowing yourself is the best trick I can think of...

Not to derail the thread, but I've recently started using Strava. What are QOM's, please?

PAV8888 · October 2018

kshama2001 wrote: »

Chronic under-eating can trigger disordered eating.

And large, as a percentage of TDEE, deficits, especially as they progressively exceed ~20% of TDEE, also increase the risk of ed ideation when applied to individuals with energy reserves commensurate to being "normal weight".

Many people spontaneously and sufficiently recover with more normalized eating, others don't.

As a leaner person, I would look at losing at a higher average intake than 1200. I would also look into structured re-feeds and diet breaks as they might help you achieve faster and better overall results.

I am sure there is a re-feed and diet break thread somewhere

(it is referenced in the stickied posts at the top of the forum. The basics of what you need to know have now been incorporated in the re-edited first post of the diet break thread)

Lounmoun · October 2018

I was pondering this morning if some people are more wired to develop disordered eating or if we all could develop that tendency.
From what I have observed in my life and other dieters I think there are those who are somewhat impatient, rigid and perfectionist and have a hard time when it comes to weight management. They often set hard goals and are hard on themselves. They tend to set deadlines. They do this over and over. They complain that people are sabatoging them or they are afraid to go off their very restrictive plan. I think this is a path to a disorder. I think this type of person would have to do some emotional work to approach weight loss in a healthy way.
The people who focus more on the process, setting realistic goals, not punishing themselves seem to be less troubled by disordered thoughts.
My personal experience with tracking food and using a food scale is that it is easy and quick. It is not my whole day. It helps me eat whatever I want moderately without fear. I have a calorie goal that does not leave me starving. I enjoy food just as much as I always did.

aokoye · October 2018

BZAH10 wrote: »

mitch16 wrote: »

I think it helps to be aware of tendencies and your mental status. I have a history of eating disorders dating on/off back to the 80's. I've been here since 2009. I know that I have the ability to get sucked in and obsessive about eating/exercising so I'm pretty careful about paying attention to the signs of falling down the rabbit hole. I know when to back off. I only wear a fitbit when I am in the middle of a fitness challenge for my health insurance. I wear a Garmin when I do my purposeful exercise--mostly for the mapping aspects of it (and Strava--I turn my obsession into winning QOMs). Although I log everyday and am on a monster streak, I do not weigh every single morsel of food that I put in my mouth--I feel that this is too triggering. I am just mindful about what I eat/how much I eat and make smart choices as much as possible.

I'm sorry I don't have a better answer about "tricks" to avoid it, but knowing yourself is the best trick I can think of...

Not to derail the thread, but I've recently started using Strava. What are QOM's, please?

QOM = queen of the mountain

CCgal2018 · October 2018

I will preface this by saying Im on the beginning of my journey and have only been tracking for a few weeks. But here is what I’ve noticed so far.... I personally noticed my eating was leaning more towards disordered when I had my calories set super low. I upped it about 200/day and have since done better. Most days I naturally eat below this higher threshold anyway. However, the extra calories allowance made a HUGE mental difference. I stopped obsessing over having a few bites of this or that. Even if my progress is slower, it’s more sustainable and less mentally taxing.

I agree with the idea to look at the numbers as a management system rather than a personal failing. I love the baking analogy. Most 1st world people are eating double portions of food. Measuring food into healthy portions is not the culprit for most people. Eat out and enjoy your social interactions! Balance high cal days with low cal days.

Also, a question... are you overdoing it with steady state cardio? Are you incorporating any resistance training or short sessions of HIIT cardio? I’ve read (and experienced) that excessive/long cardio sessions can create ravenous hunger. If this is what you are doing, try upping your calories by 1-200 and replacing some cardio with resistance training or HIIT.

Don’t be afraid to experiment with higher calories and different workouts to find what works for you. Personally, my mesomorph body type is having better success with higher calories dedicated to protein intake combined with 4 days of HIIT calisthenics and only 2 days of moderate intensity steady state cardio.

Also, focus in on your goal. What do you really want- quick loss of a few pounds or sustainable lifestyle choices?

In summary, if you are bordering on disordered mentality or thinking of giving up, your body is probably needing a change from the routine you have developed. Experiment with calories, macro ratios & workouts until you find a good fit.

Best of luck!!

Avoiding eating disorder

Replies

Categories