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Eating Disorders
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Weight management plan
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06/30/2009

Question:

Hi!

I`m a 21 year old from Australia. I`m writing to gain advice that
may help me with my weight loss.

From the age of 18-20 I severely restricted my calorie intake, at
times fasting for a couple of days at a time, eating very little
or skipping meals. My weight hovered between 51-54kg. I always did
regular exercise, mostly walking (at my lowest weight) and began
doing weight classes, from which my weight went up to about 55kg.
To add to the years of dieting, I`ve also suffered bulimia and
laxative abuse (from which I`m not certain of the damage it may
have done to my BMR, or bodily functions)

However, with my boyfriend`s advice, I`ve since put myself on
eating plans which incorporate breakfast!! and 4-5 other
meals/snacks a day. The plan is low fat/high protein (app. 5000kj
per day. I usually stick to the plan, however there are some days
where I eat more than the required meals. To my dismay, despite my
attempt to get healthy, I`ve gained approximately 10kg!! This
really disheartens me, especially when I`m doing high intensity
cardio and weights 5 times a week! My boyfriend assures me that it
will only be temporary weight gain, and that in 2-3 months my
metabolism would have speed up and I`ll be leaner than ever, but I
can`t be too sure, especially when I just keep seeing the number
on the scale going up. Have I done permanent damage to my body? Do
I have to take a different approach than other people, considering
I`m going from less calories --> more, instead of more -->less??
Please help, any advice or information would be greatly
appreciated!

Kind regards

Answer:

I can appreciate your concern. With years of dieting and dealing
with an eating disorder, you most likely have slowed down your
metabolism. If you have effectively treated and controlled your
eating disorder, over time your body will readjust itself with
improved eating and exercise habits. You will need to be very
patient while this change back to "normal" takes place.

The best ways to help boost your metabolism are to build muscle
through daily physical activity and to eat regular meals and
snacks throughout the day (4 to 6 times a day is fine). As for the
kj (kcalories) you consume, this should not go below 5024 kj (1200
kcals) per day, as you will not be able to consume a well-balanced
diet that provides adequate nutrition on that low of an intake.

A more reasonable weight loss level for many women is
approximately 6279 kj (1500 kcals) per day. To calculate the
amount of kj (kcals) you need in a day for weight maintenance or
weight loss, you can visit www.mypyramid.gov for help. This site
will also show you how to choose foods from all food groups to
build a well-balanced, healthy diet plan (no need to go high
protein).

Also, with your history, I strongly recommend that you take the
non-diet approach to achieving a better diet and health. A good
book to read on this subject is "Intuitive Eating" by E. Tribole.
Realize that the scale does not tell you the whole story. It is
only ONE tool used to evaluate the body as a whole. This includes
not only fat weight, but muscle and fluids too. Since you are
working out, you may be gaining muscle while losing fat
(therefore, the number on the scale may or may not change).

If you meet with a registered dietitian (Accredited Practicing
Dietitian or APD in Australia; see
www.daa.asn.au/dmsweb/frmfindapdsearch.aspx) or other health
professional, they can help you evaluate your body composition (to
see how much fat vs. muscle you have) and some can measure your
metabolism (resting metabolic rate) using an easy-to-use, handheld
device (such as the BodyGem or MedGem:
www.microlifeusa.com/productsweightmanage.asp).

In addition, the RD or APD can help you establish a health weight
goal for your body frame and size as well as plan a well-balanced
eating program individualized just for you. So, remember to be
very patient with yourself. Changing habits for a lifetime takes
time. Focus on making positive changes toward good health rather
than focusing on the weight on a scale alone. Good luck!

For more information:

Go to the Eating Disorders health topic, where you can:

Read articles on this topic

Browse the previously asked questions

Ask your own question.

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Response by:

Case Western Reserve University

Jane Korsberg, MS, RD, LD
Senior Instructor
Department of Nutrition
School of Medicine
Case Western Reserve University

Jane   Korsberg, MS, RD, LD

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