Calories

[Kristi030]

Hey guys...warning Im going to ramble,
I struggle with an eating disorder and poor body image. I screwed up my metabolism by eating next to nothing and running all the time. 2 years later Im trying to get back on track and now that I've tryed to eat "normally" (low carb normally) just more calories, I hover at the weight that Im at.

I have no idea where to start as far as calories it varies between 1200-1600 and Im 5'4 140lbs. I eat clean low carb, I stay away from processed foods for the most part, I've cut out wheat. And my percentages are pretty on point. Im thinking its my calories but Im so damn hungry all the time...

And advice,suggestions on a woe, constructive critisim is welcome.

I appreciate it

[Bobbin]

I am no authority, but how low were you eating before, and how long have you been eating this way? It seems like your calories aren't out of line at all, I'm inclined to think it may just take some time for your metabolism to heal...

[MargeGunderson]

Kristi, a huge kudos for starting this, especially in the face of your rocky history with weight management! You are correct in that your past eating disorder practices have likely borked your metabolism, but it can be fixed. With your history of severe calorie depravation, I'm guessing that under-eating, and/or undernourishment are going to smack you harder than most of the rest of us.

If you can possibly afford it, a personal visit with a nutritionist would be ideal, to gauge what is ideal for your age, height, weight, activity level, hormones, and the million other factors that affect this complex process. Even with a professional on the team, it will probably take some tweaking and some frustrating trial and error.

The first phrase I would try to cut out of your diet is "for the most part." Especially when it comes to wheat! I know it's hard, believe me, I lived on doughnuts, sugar, crackers, etc., up until Feb. 1 of this year. You and I are now both 5'4" and 140, but with very different histories. Mine being that I spent my first 40 years trying to gain, and now suddenly have to contend with the exact opposite, with a 55-pound excess added on in about five years' time!

But I'm learning more and more that one cheat meal, one cheat day, one cheat anything, takes many, many times that to get the effects out of your body, your metabolism, how your brain and body process food. I'm trying to think of it as similar to a car accident.
Sure, the car only crashed for a split second, sure I was only in the wrong lane of travel for a few seconds, but wow, it'll take a lot longer to repair my body and my vehicle! Extreme, yes, but it does describe how easily you can throw your body out of its hard-earned improved ways of metabolizing and using food and energy.

But we're going to get there, we're going to find our ideal WOE, and as long as you are here at LCF and not giving up, I promise you, you will find the right path for your particular body and lifestyle. Wherever you are able to seek dietary and nutritional knowledge, though, be sure anyone who is answering your questions and providing insight knows of your eating disorder history because that is going to impact everything, especially until your body and brain relearn and reset to healthy ways of processing your calories.

[Kristi030]

Thank you so much for responding Bobbin and Marge, I am going to set up an apt next week to meet with a nutrionalist and see where that gets me!

Its hard sometimes to stay positive when the weight isnt budging and you feel bloated and crappy all the time! I'll tell you one thing my doc just took me off birth control and its been a week and I see an improvement in how I feel already! Its a start

Thanks again I appreciate the advice!

[svenskamae]

Originally Posted by Kristi030

Hey guys...warning Im going to ramble,
I struggle with an eating disorder and poor body image. I screwed up my metabolism by eating next to nothing and running all the time. 2 years later Im trying to get back on track and now that I've tryed to eat "normally" (low carb normally) just more calories, I hover at the weight that Im at.

I have no idea where to start as far as calories it varies between 1200-1600 and Im 5'4 140lbs. I eat clean low carb, I stay away from processed foods for the most part, I've cut out wheat. And my percentages are pretty on point. Im thinking its my calories but Im so damn hungry all the time...

And advice,suggestions on a woe, constructive critisim is welcome.

I appreciate it

I've had long periods in my life--all my adolescence, much of my adulthood--where I ate very, very little (like 1 low calorie meal per day), in an effort to reduce or control my weight. When I finally consulted a doctor and a nutritionist, they told me that I had to eat more but to keep my diet as healthy as possible. I was terrified that my weight was going to get way higher, with eating more, but actually it didn't, if I exercised and ate a very healthy diet (i.e., no sugar, lots of vegetables). I wasn't able to lose weight until switching to low carb, though.

You are doing lots of good things, like eating clean low carb and trying to eat what you think is a normal amount of food. Good for you; I know it can be scary to change to eating more.

Here are few suggestions; just try what resonates for you.

1) While you say you are eating low carb, I'm not sure quite that means in your case (e.g., South Beach, Atkins, something else). Can you give us more details?

I find that Atkins works really well for me in making me feel satisfied/not hungry and not obsessing about how many calories everything is, and still losing weight. I've given up all grains, lowfat dairy, all starchy vegetables, all fruits other than berries and melon, and all regular and artificial sweeteners. If I go very high on carbs or eat high glycemic foods, I get ravenously hungry and don't lose weight. When you say you've given up wheat, does that imply that you've given up ALL grains? If you are carb sensitive like me, then maybe some elements of your diet (for example, oranges and brown rice) are making you hungry and retain weight, even though they are unprocessed and generally considered healthy.

2) If you are really hungry a lot of the time and are eating very low carb (for example, Atkins induction or Atkins OWL up a couple of rungs), then try adding more low starch vegetables and/or more fat. I find than eating a piece of brie cheese or an ounce of almonds with a big glass of water, or crunching my way through a BIG salad tends to sate my hunger, especially if I try eating that and stopping, and assess whether I'm still hungry 20-30 minutes later.

3) You could try consulting a nutritionist, but check first to see if the person is sympathetic to your way of eating. The last thing you need is someone telling you to eat a lot of "healthy whole grains and fruit" if you are trying to go low carb and feel that you are sensitive to carbs.

4) You could try raising your target calorie level moderately and see if that helps either your hunger or your weight loss. Maybe what you are eating is still too little for your body to let go of weight, especially if you are still exercising quite a bit. (I'm guessing this might be true since you refer to running all the time in the past.) If you gain a little bit, you can always cut back to where you are now.

For me, how many carbs I eat matters way more than how many calories I eat, in terms of weight loss.

I hope some of this helps. If you tell us more about what you are eating and why you chose a particular plan (if any), we can probably give you more helpful feedback.

[Kristi030]

Originally Posted by svenskamae

I've had long periods in my life--all my adolescence, much of my adulthood--where I ate very, very little (like 1 low calorie meal per day), in an effort to reduce or control my weight. When I finally consulted a doctor and a nutritionist, they told me that I had to eat more but to keep my diet as healthy as possible. I was terrified that my weight was going to get way higher, with eating more, but actually it didn't, if I exercised and ate a very healthy diet (i.e., no sugar, lots of vegetables). I wasn't able to lose weight until switching to low carb, though.

You are doing lots of good things, like eating clean low carb and trying to eat what you think is a normal amount of food. Good for you; I know it can be scary to change to eating more.

Here are few suggestions; just try what resonates for you.

1) While you say you are eating low carb, I'm not sure quite that means in your case (e.g., South Beach, Atkins, something else). Can you give us more details?

I find that Atkins works really well for me in making me feel satisfied/not hungry and not obsessing about how many calories everything is, and still losing weight. I've given up all grains, lowfat dairy, all starchy vegetables, all fruits other than berries and melon, and all regular and artificial sweeteners. If I go very high on carbs or eat high glycemic foods, I get ravenously hungry and don't lose weight. When you say you've given up wheat, does that imply that you've given up ALL grains? If you are carb sensitive like me, then maybe some elements of your diet (for example, oranges and brown rice) are making you hungry and retain weight, even though they are unprocessed and generally considered healthy.

2) If you are really hungry a lot of the time and are eating very low carb (for example, Atkins induction or Atkins OWL up a couple of rungs), then try adding more low starch vegetables and/or more fat. I find than eating a piece of brie cheese or an ounce of almonds with a big glass of water, or crunching my way through a BIG salad tends to sate my hunger, especially if I try eating that and stopping, and assess whether I'm still hungry 20-30 minutes later.

3) You could try consulting a nutritionist, but check first to see if the person is sympathetic to your way of eating. The last thing you need is someone telling you to eat a lot of "healthy whole grains and fruit" if you are trying to go low carb and feel that you are sensitive to carbs.

4) You could try raising your target calorie level moderately and see if that helps either your hunger or your weight loss. Maybe what you are eating is still too little for your body to let go of weight, especially if you are still exercising quite a bit. (I'm guessing this might be true since you refer to running all the time in the past.) If you gain a little bit, you can always cut back to where you are now.

For me, how many carbs I eat matters way more than how many calories I eat, in terms of weight loss.

I hope some of this helps. If you tell us more about what you are eating and why you chose a particular plan (if any), we can probably give you more helpful feedback.

Thank you so much for responding- I've cut out all grains- as far as "flours" go I eat almond flour, soy flour, flax meal and oat fiber as a thickening agent. I rarely have time to make OMM's or other goodies. But thats what I stick to when I bake.

As far as every day foods- proteins,veggies, I've started incorporating coconut oil in my diet every day. I do eat almonds, yogurt and occasionally fruit mixed in(mostly berries for the extra fiber, but in very small amounts)

Lately the excerise hasn't been consistent because of my work schedule. But enough is enough and I need to hold myself accountable. So i've made a promise to myself that I need to add excerise. Its my goal for this week

One of the big things was increase of appetite from my birth control, my docs took me off of it a week ago and I've already noticed a difference. I gained about 15lbs since I started it. So thank god I don't have that working against me now! I think the medication played a huge part in my issue with binge eating.

As far as a plan, I stick to high protein, high fat, 20 carbs and under. I feel so much healthier when i eat low carb. Just would like to start seeing some losses!! Patience is key haha