Need help maintaining, after restricting calories for a LONG time, without gaining any weight back.

Hey Everyone!

Basically... I've been dieting for a year and five months. I started at 180 pounds at 5'5.5 and now I'm trying to maintain at 115. The thing is... my calorie limit for approximately 3 months have been pretty low at 1100-1200 per day with a cheat day of 1500 calories once every 2 weeks. Being a college student and all... there were numerous times where I didn't have an opportunity to grab anything healthy to eat as well as moments where I just lacked the appetite eat something. I also live a sedentary lifestyle at the moment, consisting of sitting down and studying at a desk.

My assumption is that I caused massive havoc on my metabolism and that if I were to switch to "maintenance mode" I would gain back months and months worth of hard work.. which is really the least desirable thing at this point.

Is maintaining weight at a higher calorie intake between 1500-1600 possible without gaining at this point? If so.. how?

Also.. I don't think I can incorporate much exercise.. based on my student lifestyle as I also want to keep up my grade-point average.

According to this calculato http://www.bcm.edu/cnrc/caloriesneed.cf , you would need approximately 1900 calories a day to maintain your current weight with a sedentary lifestyle. (Assuming you are 18/19). As for gaining weight back.. I don't think you should worry about that too much. I restricted a little too much not long ago and was afraid of gaining weight but have only seen minor fluctuations in my weight since raising the calories (water retention). The raise in calories is worth any gain to become as healthy as you can be. Besides, the gain you see would most likely be from water retention and the extra food, as I've been told. You are going to have to raise your calories sooner or later and the sooner the better!

Best of luck to you!

Edit: I just realized you are actually underweight, so definetly it would be the very best, even to aim for 1900 as soon as possible and then readjust later on as you get used to the new intake.

You haven't just caused massive havoc on your metabolism.

Here's a tour through what happening to your body now at restriction of 1200-1600 calories:

1. It lays down what little fat it can around the vital organs as protection (which actually increases risks for heart disease in later life); 
2. it pilfers calcium from bones leading to osteoporosis in later life;
3. it slows the metabolism to try to eek as much as it can from the little calories it can get (which leads to pre-metabolic syndrome/diabetes -- which surprises a lot of habitual under-eaters because they assume those are only diseases of the obese, not so);
4. it ignores the huge piggy glucose demands from the prefrontal cortex (which leads toslowed thought and poor judgment);
5. it ups the gluccocorticoids* in the body (stress response) which in turn shrinks the hippocampus in the brain and that causes more gluccocorticoids in the body (vicious circle) and wrecks your memory capability possibly leading to dementia in later life;
6. it starts scrimping on the red blood cell count (anemia and profound fatigue).

*gluccocorticoids are legendary in their ability to cause serious auto-immune diseases (such as rheumatoid arthritis, inflammation of the circulatory system), hardening of the arteries, severe immuno-suppression (constant colds, flus, secondary infections)... and they also worsen all the conditions you develop with chronic under-eating.

So the answer is, yes you can maintain your weight and nothing else.

There are plenty of students capable of maintaining a grade point average and being active -- do you not even walk the campus to your classes?

Also, you're not doing your grade point average any favors if you are not physically active. Read John Medina's book "Brain Rules" to understand how much activity a brain really needs to learn and retain anything.

So you need to get active for your health and for your grade-point average. And you need to up your calories to 2000 if you lie in bed all day and more if you actually get out of bed -- that's a real maintenance diet.

Will you gain weight? -- oh, probably. But as you are right on the edge of an unhealthy BMI it wouldn't hurt your abused body to be at a BMI of 20 and ensure you can menstruate and have bones that don't break when you walk.

And yes, the weight eventually tapers back to where it needs to be. Will that be back up at 180? No, not unless you go back to whatever got you there in the first place. Will it be back at 115? Maybe, but most likely it will be at a healthier BMI than that.

To Evaopala and Hedgren: Thank you both for the advice. I'm beginning to raise my calories slowly, starting at 1500 per day and adding 100 calories per week to not only avoid sudden change, but to help my body settle into "maintenance mode". I decided to re-adjust and try to incorporate exercise later on to stay near my current weight.

I've also noticed while raising calories... there was a HUGE amount of bloating as I feel I'm eating way too much. Is there a way to reduce the bloating or is that something I just have to deal with for a while?

To Hedgren: I've gotten my heart rate and blood pressure examined recently. For the heart rate, it measures at 48 beats per minutes, oxygenating at 100, which apparently is very healthy for someone who does not exercise on a regular basis, strangely enough. As for the blood pressure.. I forgot the exact number, but the doctor did claim it was on the lower-normal end.

Also, by what I meant "not active" I meant that I go not put the extra effort in going to the gym. However, I go on long walks about 2-3 times per week, lasting about 3-5 hours in order to compensate, as well as walking throughout the campus and commuting from a different city every morning by train.. though, you are absolutely right in saying that I should exercise more as I am not doing my grade point average any favors by being "almost sedentary".

As for the BMI, I am of asian background with a small frame size, so I assumed that my weight was relatively normal; also due to the fact that I can still menstruate, though I've had problems with it in the past.

Again, thank you for the lengthy advice. It is much appreciated.

Long walks and getting around campus all qualify -- that is an active lifestyle so you are far from sedentary and your grade point average will thank you for it!

Many of the calorie-restriction health issues I mention take decades to develop. It is good your heart and blood pressure are all currently doing well and you will want to keep it that way.

The best way to minimize some of the discomfort of getting beyond unhealthy calorie restriction to 2000 or so is to eat small amounts pretty much throughout the entire day to get to the target amount each day. This may not be feasible with your schedule, so if it isn't, I can at least assure that the bloating feeling is temporary and will disappear once you are at a decent maintenance level.

I am relieved to hear you do have regular periods, but given there have been problems in the past it is good to get your BMI up now while some critical skeletal, hormonal and neurological development still needs to occur (up to age 25 or so).

Absolute best of luck to you!

I'm very glad to hear you are raising your calories! It is the best thing for you. As hedgren said about the bloating, it should pass as soon as you adjust to the appropriate calorie level. I've been having the same problem and it is terribly uncomfortable, but just something we have to deal with! All your exercise counts and good on you for rethinking it. Good luck and let us know how it goes!

Thank you for your support!

I have been going back and forth from my usual caloric intake to a bit over 1500 per day to help myself adjust for now. I'll add more more and more calories to my intake as I get used to eating that amount and raise my activity level.

The reason why I was able to get by on such a limited amount calories without dramatic side-effects or an intense feeling of hunger was because most of my diet consisted of fruits, vegetables, high fiber breads and cereals, yogurt, egg whites and konnyaku/shirataki noodles, as well as vitamin and omega-3 supplements.. more or less, foods with low calories, but a high satiety level.

However... even when taking in high-nutrient foods of relatively low volume, such as Clif bars and Vitatop muffins to replace foods such as broccoli, winter squash, sweet potato and other fruits and vegetables, the bloating feeling still doesn't subside at all. Actually... it's kind of nausiating as well. I even checked my sodium intake.. but that doesn't seem to be the problem as I hardly reach the %DV.

Is that still just a temporary side effect.. or could there be a bigger issue? I'm getting a bit concerned by this point.

Again, thank you so much for the replies! It's much appreciated!

I think your body is just adjusting to all the extra food.. it may seem like you are over eating but it is really what your body needs to function. I don't really think vitamin supplements are necessary if you are getting lots of different fruits and vegetables, whole grains and legumes. I think the bloating is still just a side effect. I've been at it for at least 2 weeks now and still get bloating. I don't think you should be concerned yet, just be sure to get plenty of water and walking, even if it just a short walk. The worst thing you can do is lie down after a meal, this will force the air back to your stomach, making it even more uncomfortable. Cliff Bars and muffins still do have fibre and a lot of fibre, especially from all the vegetables and fruits your eating, can cause bloating. I know it seems like such a pain in the neck! But the best advice I can give you is to just ride it out and let what happens happen. Your body will adjust sooner or later. Keep up the good work and do get to 2000 cals EVERY day if you can! The more consistent you are, the better you will adjust. Water, walking, sunshine. All good for relieving bloating. :)

Edit: Also, be concious of your breathing and swallowing when your eating or just in general. About 80 % of bloating is caused by the swallowing of air. So chew your food slowly. Anything that isn't chewed properly has a harder time breaking down in the stomach, another cause of bloating. So just be concious of it. :)