I'm stumped and really getting frustrated.
I'll admit from the start, a majority of problem is that I'm a person managing an eating disorder (lost 50lbs and am terrified of gaining it back). Each winter I become fairly stationary/take a break from exercising. About February I start working out again, and by mid April I'm in full on half marathon training (run 4x week for 25 miles/wk, bike 15 miles @ 15mph...anywhere from 350 cal. to 700 cal. per workout). I increase meager food intake from a (disgusting but remember I'm managing/improving) 1000 cal/day to 1400 (which includes two plus glasses of red wine empty calories) and since mid-April I have gained 10 lbs. (I'm a female, 5'2, started at 106). I would be fine with some weight gain, as I know I probably need it, plus fat converting to muscle, etc. However, this is consuming thoughts because 1) I'm physically uncomfortable in body (all the weight is concentrated in ) and 2) because I'm a managing an eating disorder, in head this is a nightmare. I eat extremely clean, almost completely gluten-free (stomach issues prompted but I haven't been tested or anything), and almost no fat (since increasing activity level, I've increased fat intake from 5g/day to 20ish/day).
I've been told weight gain is a result of not consuming enough calories and not enough fat....and too many empty calories with booze. But as someone who freaks over weight gain and has been on a strict 1200 cal./day prior to being more physically active, eating more is extremely scary and thus hard to do. I'm seeking advice/reassurance that this is, in fact, the case...if it is, I will consume more and wrap head around it. However, if there is something else going on that I haven't thought about, I want to know because biggest fear is thinking I can eat more (like the good ole days...okay, not really, but that's where head's at) and that really being why I'm gaining this weight (I am a little person who on an extremely active day is only burning 2,200 calories...or so says fitbit).
Does anyone have any thoughts or wisdom they can share? This unsettled girl would be forever grateful
Increased Exercise, Gaining Weight, Mentally a Wreck
Moderators: Boss Man, cassiegose
Re: Increased Exercise, Gaining Weight, Mentally a Wreck
Hi Ochare, it's good to speak with you.
I really appreciate your personal concerns and I can understand you do have real frustrations and anxieties and I want to reassure you that's it's perfectly normal and human to feel like you
.
You sound like a lovely person and someone with good intentions and I want you to be proud of your efforts to care for yourself, because I want you to attach meaning and value to the efforts, because you should and I know you can.
I'm proud of you for being open about this, as I can accept that for some people particularly females, being frank and open about weight concerns and associated feelings, can feel daunting and may conjour up intrepidation and uncertainty, so you really are not alone with our thoughts and feelings, because I've seen it many a time on here and I recognise that it is real emotion, but your admissions don't portray you as anyone in need of patronising comments or pity, but your admissions are beautiful in your own way and I can sense the honest, organic emotion you expressed and I sense it does come from a great place inside of you.
Yes you do require to increase your calories, for a few reasons.
Firstly muscle has fat burning properties, but losing muscle can also have the reverse effect and you could lose muscle if you cut your protein intake down, increase your activity particularly cardio and encourage muscle burning, to give a couple of examples.
As for the fat intake, that would be better off increased, as any fat regardless of type has 9 calories per gram, so more healthy monounsaturates and polyunsaturates would help, as would short and medium chain triglyceride saturates found in things like coconut oil, which can provide a source of useful energy.
Plus it would make it a bit easier to achieve a more desirable calorie intake.
You could be aiming for around 2,000 on workout days and 1,800 on non-workout days.
Out of interest, what times do you eat at and what foods do you currently eat at those times?
Whatever happens, we are here for you and we will try what we feel is our best to help you nurture a better, more physically rewarding you and I want you to be proud of the care and attention you're giving to yourself, because you've earned it.
Chin up, be strong and keep believing yeah.
I really appreciate your personal concerns and I can understand you do have real frustrations and anxieties and I want to reassure you that's it's perfectly normal and human to feel like you
.You sound like a lovely person and someone with good intentions and I want you to be proud of your efforts to care for yourself, because I want you to attach meaning and value to the efforts, because you should and I know you can.
I'm proud of you for being open about this, as I can accept that for some people particularly females, being frank and open about weight concerns and associated feelings, can feel daunting and may conjour up intrepidation and uncertainty, so you really are not alone with our thoughts and feelings, because I've seen it many a time on here and I recognise that it is real emotion, but your admissions don't portray you as anyone in need of patronising comments or pity, but your admissions are beautiful in your own way and I can sense the honest, organic emotion you expressed and I sense it does come from a great place inside of you.
Yes you do require to increase your calories, for a few reasons.
Firstly muscle has fat burning properties, but losing muscle can also have the reverse effect and you could lose muscle if you cut your protein intake down, increase your activity particularly cardio and encourage muscle burning, to give a couple of examples.
As for the fat intake, that would be better off increased, as any fat regardless of type has 9 calories per gram, so more healthy monounsaturates and polyunsaturates would help, as would short and medium chain triglyceride saturates found in things like coconut oil, which can provide a source of useful energy.
Plus it would make it a bit easier to achieve a more desirable calorie intake.
You could be aiming for around 2,000 on workout days and 1,800 on non-workout days.
Out of interest, what times do you eat at and what foods do you currently eat at those times?
Whatever happens, we are here for you and we will try what we feel is our best to help you nurture a better, more physically rewarding you and I want you to be proud of the care and attention you're giving to yourself, because you've earned it
.Chin up, be strong and keep believing yeah
.Re: Increased Exercise, Gaining Weight, Mentally a Wreck
Orchare - Hello! You should definitely try and get back to Bossman with a list of your diet so he can help you. I agree that your calories are probably too low, therefore stalling your weigh loss. Hope to hear back from you soon.