Slow metabolism -need help!!!

[geness]

Let me start by giving everyone a little info about me. I am a 22 year old female. I have been working out faithfully for the past five years. I do cardio 6 days a week. I do an hour of intense cardio in the morning on an empty stomach. According to the machine I burn about 900 calories -supposably (you can never really trust these things). I lift in the afternoon, doing one bodypart per day- 3 sets of three diffrent exercises with my rep range between 12-15. I weight 126 pds, I'm 5'4, fairly muscular and defined at about 13% bodyfat.

Here's my question. My diet is a complete mess. I am currently trying to overcome an eating disorder (bulimia) that I have delt with for the past five years. My normal calorie intake is about 700-1000 calories a day- I know very low. The problem is that I can maintain my current weight on these many calories because my metabolism is so slow. I know that I need to definatley increase my daily intake of calories, but I don't want to gain weight. Does anyone know or have any ideas on what i should do to help increase my calories and also my metabolism??

I eat several small meals throughout the day- mostly lean protien, fruit and lots of vegetables. I would appreciate any help, ideas or feedback from anyone. I am so sick of letting this eating disorder control my life. Sorry this is so long and thanks for any help in advance. I just want to say all of yous out there are such an inspiration to me- Keep up the hard work!!

 

[PsychoSkitz]

Have you considered going to the doctor and getting a thyroid panel? You may have a hyperactive thyroid.

I'm not sure they'd prescribe Cytomel (T3) because they'll say you're healthy. However if that is the case, you may want to get T3.

 

[Mo T 4 Me]

hyperactive or the contrary?

 

[dEgeNeRaTe8211]

Well at your size, you need around 2000 cals on your workout days, give or take 50 - 75. So you've got alotta eating to do. You just hafta slowly work your way up. On the days you do not workout, hit more around 1500 cals. Based on the general foods you say you eat, I can say that you need more protein and more fat. Vegetables are good, but make sure you limit them. You're on the right track of several small meals throughout the day to get more calories. I'm thinking your meals are a little too small. As you slowly progress on your way to more food, you're gonna hafta deal with a weight gain in the beginning. But once your body realizes that it is getting enough food, your metabolism will speed up and your weight gains will drop down again. It's also important to stay hydrated at all times. Again, you will experience weight gains from this too...as your body will store all your water until it realizes that there is enough.

 

[diamonddiceclay]

if you are getting over a mental illness, you should first get a therapist and then a nutritionist-this is the best way

 

[geness]

I have been seeing both a counselor and nutritionist. The nutritionist told me that i needed to increase my calorie intake to at least 1600 calories a day, but i know that i will ballon up if I start eating that much right away because i have done so much damage to my metabolism. Thank you everyone for the advice. if anyone has anymore ideas or advice I'm listening!

 

[Mr.X]

Dear geness,

First, I'd like to congratulate you on the big step you made in life.

Now, let's talk diet:
Ok, I'm going to tell you that you need to up your calories, but, since you've been informed about it before, here's what you need to try....first, goto the doctor and get your thyroid checked, now, I wouldn't really recommend T3, just try to achieve a higher metabolism naturaly.
Ways to achieve a higher metabolism:
Sprints, high-rep squats (50-100 reps), high-intensity jump rope, and sprints again ..(sprints are the best in my view)
As far as diet, try this: add 1 tbsp. of flaxseed oil in the morning for 7 days, then the next 7 days add 1 tbsp. of flaxseed in the morning and 1tbsp. of flaxseed in the afternoon. Then for the next 7 days add 1tbsp. of flaxseed --morning,afternoon, and before bed--- (add a lot more vegetables too)...I can give you my personal word that you will NOT gain fat by adding flaxseed oil to your diet.
This will eventually add 400 calories to your diet, and then once you have upped your calories, we can work from there.

Mr.X

 

[geness]

Mr. X,

Thank you so much for this advice- it sounds very reasonable and I will definitely give it a try. I have heard many good things about flax seed oil so adding it to my diet doesn't seem so scary. I'll keep you updated on how I'm doing and I have to admit that I'm actually excited to try this.

Again, Thank you so much!!

 

[Mr.X]

Good luck, and keep us updated...

Mr.X

 

[diamonddiceclay]

1600 calories for a female is abit high when trying not to be fat-try for 1300 or less.

 

[Mr.X]

I have to disagree with diamonddiceclay. Because, our friend, geness, is 126lbs and does 1hr of cardio a day with a workout to follow. I think you need to re-read the original post.
Geness, at 126 x 12=1500 BMR...needs at least 1500 calories a day to maintain her weight, now add a lot of cardio/workouts...you get the picture....more calories are required for the body not to shift into a metabolic slowdown.

Mr.X

 

[keiko]

Ill agree--Dice,. 1300 is very low. Eventually her body will just get used to such a small amount of food and her metabolism will slow even more.

Try eating every 2-3 hours, about 300-400 cals at a time. Add peanut butter, flax oil (or try the meal--I just mix it yogurt and it adds some texture), protein. Fruit is too high in carbs and too low in fiber, and fructose stops fat burning.
Don't eat on impulse, don't go by hunger. Don't skip meals cuz you don't "feel " like it. Eat by the clock. It'll take about two weeks for this to be a semi-habit and three weeks it'll be a routine.

Plan out your food in advance. I use an online food diary called FitDay, some people set up Excel spreadsheets.

Do a search or post at the women's board--several regular posters there have gone through simiilar situations, and they might have some good advice.

Also-- indeed, you might "balloon up" once you start eating more, but it's temporary, it'll even out and a few weeks of a little extra poundage is a very small price to pay compared to a lifetime of good health.

 

[Rudee34]

more calories are required for the body not to shift into a metabolic slowdown.

Mr.X

That's a very important point that the majority of people don't comprehend. Dropping calories too far below your setpoint causes the body to slow down metabolism to compensate. You can't fool with millions of years of evolution - the body is smarter than that. eat eat.

 

[keiko]

I thought about this some more, and I think you should slow down your cardio to about 600 cals an hour or lower. As little as you eat, you're not burning food or dietary fat as fuel, you're burning muscle. Same with lifting--since you're not getting enough food (total cals of protein) to make new muscles, you're using existing muscle as an energy source.

The less muscle you have, the slower your metabolism will be.

 

[Phemomena]

I have to disagree with diamonddiceclay. Because, our friend, geness, is 126lbs and does 1hr of cardio a day with a workout to follow. I think you need to re-read the original post.
Geness, at 126 x 12=1500 BMR...needs at least 1500 calories a day to maintain her weight, now add a lot of cardio/workouts...you get the picture....more calories are required for the body not to shift into a metabolic slowdown.

Mr.X

Great advice... what ddc posted was just not right and going to the point of being cruel. How can you tell someone who is trying to recover from an eating disorder that her intake is too high???? just plain stupid and rude if you ask me...

geness... congratulations on making this step towards healthy eating and getting in shape... it's a long and hard journey and you should be very proud of yourself and your accomplishments... most of the advice you receive on here will help you tremendously...

keep up the good work...

phem

 

[X.X]

With the exception of Diamond, the advice here is a great start. I don't know you, but I am proud of you because this can be a difficult disorder to overcome. I was bulimic - seriously, for several years when I was in my late teens, early twenties. I have not had a problem with it for years, but I had to take a serious leap of faith that I could be normal again. I DID NOT want to live my life being controlled by an eating disorder. That's not much of a life. So like you, I had to take a leap of faith in order to be healed. I did gain about ten to fifteen pounds when I started to really eat again. That took about 6 months, then it slowly came off as I kept eating and exercising. Also, please realize that a lot of what we do, even eating disorders, is habitual. It is a way of coping and you get used to it, so not doing it actually feels weird and difficult for a while, but this will pass. I promise you. You WILL get through this.

 

[geness]

Thank you for the support and encouraging words of advice. While I am not fully recovered, I am on my way and doing much better. I do realize that this a habitual disease and that i use it to cope with stress or problems. It is so nice to know that their are people in this world who understand where i am coming from and are willing to help. All to often people are afraid to ask for help or advice if they have an eating disorder because they are ashamed or afraid that others will think they are weird or disgusting. Everyone has been a great help to me.

I have added some flax seed oil to my diet and I really feel good about it! Thanks Everyone!