please help. 1 week of binging
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graces109
Posts: 12 Member
I need some help. So lately i have been maintaining on 1400 calories a day. last week, i went really hard on cardio and was strict with calories and for about 4 days i was eating about 1000-1200 calories. Then this week something happened and i’ve been binging since friday. i know it’s because i put myself way too far of a calorie deficit which i won’t do again. for the past 5 days i’ve been eating about 500 extra calories a day(so like 1900-2000 calories a day) But what i need help with is, how do i get back on track? is this weight gonna stay? How do i lose it? the scale says i’ve gained about 3-4 pounds. is that real? do you think i have gained any actual fat from this??
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Replies
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You were undereating and then had to overcompensate due to over restriction. Pick a reasonable calorie deficit, eat back your exercise calories, and be patient. Restrict/binge is a dangerous cycle and not very effective for weight loss.11
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The math says ~1300 calorie surplus (assuming average 300 deficit for 4 days and 500 surplus for 5 days) which would mean only 6 or 7 ounces of true gain. Just go back to a slight deficit and don't go below 1200.5
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1400 is extremely low for maintenance. How long is “lately,” and how were you measuring your food intake during that time?4
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Yep, the math is in your favor. You are showing a greater gain for many reasons, but not bc you’ve gained several pounds of fat. Chalk it up to experience and get back to basics—log, plan, eat, relax. It will be ok.2
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i guess i was losing on 1400 but very slowly. i’m 5’6 and 110 pounds. i just have more fat than muscles so i’m trying to lose that.FlyingMolly wrote: »1400 is extremely low for maintenance. How long is “lately,” and how were you measuring your food intake during that time?
You're already underweight. You need to eat at maintenance, minimum, but preferably at (at least) a slight surplus combined with a solid lifting routine if you want to change your body composition. Please stop under-eating.10 -
i guess i was losing on 1400 but very slowly. i’m 5’6 and 110 pounds. i just have more fat than muscles so i’m trying to lose that.FlyingMolly wrote: »1400 is extremely low for maintenance. How long is “lately,” and how were you measuring your food intake during that time?
You are underweight by BMI, so you shouldn't be trying to lose more. If anything you should be eating at a slight surplus and doing some form of progressive resistance training to build muscle.12 -
i guess i was losing on 1400 but very slowly. i’m 5’6 and 110 pounds. i just have more fat than muscles so i’m trying to lose that.FlyingMolly wrote: »1400 is extremely low for maintenance. How long is “lately,” and how were you measuring your food intake during that time?
You need to recomp. Eat at maintenance. Start a lifting program. I'm sure someone's going to woo me on this again, but when you are already underweight, the answer to more muscles/losing fat is *not* losing more weight.
If you're not happy at this weight, you're not going to be happier at a smaller weight.
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collectingblues wrote: »
i guess i was losing on 1400 but very slowly. i’m 5’6 and 110 pounds. i just have more fat than muscles so i’m trying to lose that.FlyingMolly wrote: »1400 is extremely low for maintenance. How long is “lately,” and how were you measuring your food intake during that time?
You need to recomp. Eat at maintenance. Start a lifting program. I'm sure someone's going to woo me on this again, but when you are already underweight, the answer to more muscles/losing fat is *not* losing more weight.
If you're not happy at this weight, you're not going to be happier at a smaller weight.
Even if i look like a normal healthy weight, even slightly chubby? I’m just underweight because i have little muscle. I’m not going to lose the fat unless i lose weight.
Yes. You’re not going to build muscle if you don’t give your body nutrients.
If you want to remain unhappy with your body, keep doing what you’re doing. If you want to see it change, feed it and recomp.9 -
collectingblues wrote: »
i guess i was losing on 1400 but very slowly. i’m 5’6 and 110 pounds. i just have more fat than muscles so i’m trying to lose that.FlyingMolly wrote: »1400 is extremely low for maintenance. How long is “lately,” and how were you measuring your food intake during that time?
You need to recomp. Eat at maintenance. Start a lifting program. I'm sure someone's going to woo me on this again, but when you are already underweight, the answer to more muscles/losing fat is *not* losing more weight.
If you're not happy at this weight, you're not going to be happier at a smaller weight.
Even if i look like a normal healthy weight, even slightly chubby? I’m just underweight because i have little muscle. I’m not going to lose the fat unless i lose weight.
My guess is that you look underweight to everyone else but yourself. There is no way you can be slightly chubby with a BMI that is underweight. As others have said, doing a recomp where you are slowly losing fat while gaining muscle, or better yet, eating at slightly above maintenance while doing weight training would give you the body you most want. Continuing to lose weight at this point would be unhealthy for you with body and mind and you still will not like what you see when you look in the mirror.
I'd also suggest talking with your doctor who can refer you to someone that can help you with proper nutrition and exercise while building a more positive image of yourself.7 -
Yes 110 at 5’6 is underweight. You can build muscle and lose fat at the same time, but like everyone else said you should start weight lifting and try eating at least 1500 cals. Have you had your body fat measured? I think you might be surprised how much muscle you have. In a personal trainer, so if you need any ideas please let me know, or reach out to someone in your area.4
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Lillymoo01 wrote: »collectingblues wrote: »
i guess i was losing on 1400 but very slowly. i’m 5’6 and 110 pounds. i just have more fat than muscles so i’m trying to lose that.FlyingMolly wrote: »1400 is extremely low for maintenance. How long is “lately,” and how were you measuring your food intake during that time?
You need to recomp. Eat at maintenance. Start a lifting program. I'm sure someone's going to woo me on this again, but when you are already underweight, the answer to more muscles/losing fat is *not* losing more weight.
If you're not happy at this weight, you're not going to be happier at a smaller weight.
Even if i look like a normal healthy weight, even slightly chubby? I’m just underweight because i have little muscle. I’m not going to lose the fat unless i lose weight.
My guess is that you look underweight to everyone else but yourself. There is no way you can be slightly chubby with a BMI that is underweight. As others have said, doing a recomp where you are slowly losing fat while gaining muscle, or better yet, eating at slightly above maintenance while doing weight training would give you the body you most want. Continuing to lose weight at this point would be unhealthy for you with body and mind and you still will not like what you see when you look in the mirror.
I'd also suggest talking with your doctor who can refer you to someone that can help you with proper nutrition and exercise while building a more positive image of yourself.
Thank you! sorry for my ignorance, but what is recomp and how do i do that? Thank you very much!
This thread will answer all of your questions. It is basically eating at maintenance while doing a progressive resistance training program so that you are building muscle slowly while losing fat. It is a slow process and lots of work but the results are worth it. I have also given you a link which shows a successful recomp.
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
https://community.myfitnesspal.com/en/discussion/10698672/maintenance-failure-gained-all-the-weight-back-w-pics/p17
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