Nutrition help please (unusual circumstances – injury and ED)

posted 3 years ago in Fitness
Post # 3
Member
1018 posts
Bumble bee

@208bride:  First I would calculate your BMR. You can find somewhere to do that on the internet for free. Then restrict approx 500 cals below your BMR since you aren’t exercising. Or if you just want to maintain, make sure not to go over your BMR. Make sure you enter your lifestyle as “sedentary” for now even if it usually isn’t.

Post # 5
Member
3268 posts
Sugar bee
  • Wedding: May 2015

@208bride:  Eating less than 1200 calories a day on a regular basis is not OK. You are right, you have a repeating injury that is not healing because you have deprived yourself for far too long– you’re probably in a malnourished state. I think you need to eat more; it is very likely that you are having trouble losing weight because you are not eating enough. It is very common, when people eat too far below their calorie needs, for their metabolism to slow way down and weight loss to become impossible.

I think it would be a good idea for you to see a therapist who specializes in eating disorders, and a nutritionist as well. It sounds like you have some serious issues with food that you need help with. Please, do it for your own well-being!

Post # 6
Member
640 posts
Busy bee
  • Wedding: September 2015

I would definitely adjust your macros so you’re getting mostly protein (1g/lb of body weight). You don’t need too many carbs since you’re not that active right now, but make sure you get some complex carbs in in the morning or the middle of your day, sweet potato, brown rice, quinoa etc.

Take a look at this website to help you calculate your macros according to your activity level. You need to calculate your TEE, sometime it’s seen as TDEE (not just your BMR).

http://forum.bodybuilding.com/showthread.php?t=121703921

Good luck and hope you get better soon!

Post # 7
Member
1861 posts
Buzzing bee
  • Wedding: June 2012

 @Creiddylad:  +1000

 

I’m not a doctor, but under 1200 calories a day is going to put you into ketosis, where you’re burning muscle. You’re not losing weight because your body thinks it’s starving and is fighting as hard as it can to maintain resources.

You’re aware that you’re stuck in a bad cycle, and you mention a fairly severe eating disorder from your teenage years. If you’re not seeing a counselor or a therapist to continue to work through those issues, I really strongly recommend doing this. Talking this out with both a counselor and a nutritionist working TOGETHER should be helpful — I understand that you don’t want to trigger a total relapse into a really dark place by gaining what your brain says is “too much,” but I really hope you can not only work with a nutritionist to stay healthy within your current restrictions, but work with a counselor to try to dismantle some of the compulsions so you can be eating healthily, period.

In short, you need to talk to professionals about this, because where you are right now is not sustainable.

Post # 8
Member
1373 posts
Bumble bee
  • Wedding: June 2015

Some Bees mentioned that 1200 calories is low but I think that for your height and weight, it’s not extremely or dangerously low. It’s definitely on the low side though. 

I think that a 45% carb diet is probably way too high, especially when you’re not doing a lot. Carbs are energy food, protein is your healing food! I’m not a nutritionist by any means and I don’t want to tell you exactly how much to eat of what because I think everyone needs to find a balance that works for them. I will say that, I personally don’t consume a 45% carb diet in an active state, and I wouldn’t think it’d be optimal for maintaining weight on an injury schedule.

You know you struggle with past issues and I understand where you’re coming from so I don’t want to sound preachy or anything but take care of yourself. It is way too easy to get caught up, especially when you have to control your diet for other reasons (injuries, allergies, etc) I’m sure you remember how fast the downward spiral is. Just remember to take care of your mind as well as your body. Keep the obsessive mindframe in check. I’m here, and I’m sure there’s other Bees that understand and are in your camp and will support you if you come to need it!

Post # 9
Member
4540 posts
Honey bee
  • Wedding: May 2014 - Royalton White Sands

Your BMR is the amount of calories your organs need to function. Never, ever eat below that! If you do, you’re starving your organs of the energy they need. 

Personally, I don’t count calories and practice intuitive eating. Much more mentally healthy!

Post # 11
Member
3268 posts
Sugar bee
  • Wedding: May 2015

@208bride:  I’m sorry to have said something that bothered you that way– I absolutely didn’t mean to hurt you. I was very worried and wanted to be helpful, but I guess saying that one thing was not what I should have said. 

My suggestion that you make an effort to eat more than 1200 calories a day still stands. I can absolutely appreciate that you are in recovery, and it is wonderful that you are recovering! But I think it would help you to go to a therapist/nutritionist who can help you with your particular nutritional and emotional needs and thought processes.

When posting things online, there is always a risk of getting comments that you will not like or that give misinformation. I’m saying this out of concern for you– not any desire to be unpleasant– but this may not the best place to come for answers to your particular situation.

Post # 12
Member
4831 posts
Honey bee
  • Wedding: September 2013

Honestly, I think you should see a therapist who specializes in ED’s and a nutritionist to help you through this. You should be able to swim and do upper body stuff after not too long and if you’re only exercise twice a week, you likely aren’t maintaining your weight primarily through exercise.

Post # 13
Member
950 posts
Busy bee
  • Wedding: May 2013

more protein and healthy fat for recovery, if you need the carbs to be full get the protein rich ones like quinoa and grains – I’d recommend seeing a nutritionist

Post # 14
Member
1157 posts
Bumble bee
  • Wedding: June 2014

I’m with @Creiddylad and @RunnerBride13 on this one, OP. I think you would actually have more success with your weight loss and healing goals by eating a bit more. In general, I think you should concentrate on quality: lean protein, a variety of fruits and veggies, whole grains in moderation, and healthy fats (nuts, olive oil, avocado).

I also strongly urge you to see a therapist and a nutritionist.

In terms of exercise, try swimming! And you will be able to do upper body strength training and core work too. Building muscle is a great way to lose fat and look better, as well as stimulate your metabolism. Obviously you will need to discuss this with your orthopedic surgeon, as I assume you’re going to need surgery.

(credentials: I have a master’s degree in public health nutrition and I am a runner who has competed at the NCAA championship level).

Post # 15
Member
8593 posts
Bumble Beekeeper
  • Wedding: September 2013

I don’t think 1200 is too far off from your needs.  But even those calculators can be off since everyone’s metabolism is different.  When I put in your height/weight it looks like you need around 1500 daily so 1200 isn’t too extreme.

But I think you need to eat at least 1200 a day no matter what.  Those days when you eat 900 and 1000 calories are not good for you and not helping your metabolism out and not helping your body be able to heal.

I would really think about eating more for lunch or breakfast. 

If you want to be able to heal and maintain I really think you need to aim for minimum 1200 per day. 

Can you see a nutritionist?

Post # 16
Member
11772 posts
Sugar Beekeeper
  • Wedding: May 2013

@208bride:  I really like your food chart! I also work VERY hard to prevent disordered eating (which I naturally tend towards)

It shows a day to day variance that’s between 900-1300 cals, and that’s almost exactly what I ate pre-pregnancy! I also have a SERIOUSLY effed-up metabolism, so even pregnant I only eat 1200-1500 cals a day (with daily exercise). and am gaining weight at a healthy rate.

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