Starvation Mode?

5'4, 130 pounds. Over the past few years, I've been really trying to eat healthier and exercise more- was originally 115. In the first month or two, I dropped down to 108 just by cutting out soda and candy, but as I started exercising more, I gained some muscle and got about 120. But, as I was unused to eating so many calories of what I should have with exercising, I really didn't, as I wasn't hungry. (I'm weird in that exercising makes me lose my appetite, at least for a few hours afterward).

Now my weight has shot up, but I'm never really hungry, despite running 3-5 miles almost daily and weight training a few times a week. I don't quite have the energy I used to, and when I counted calories for a few weeks, it was dangerously low (like...sometimes 900, and rarely over 1200.) So.... I guess I'm unintentionally in starvation mode, but my question now is how I can get out of it without gaining weight? I was happy at 120 and really want to get back there, so I don't want to shove food down my face and gain a ton of weight. No, I'm not anorexic. I like food, and I know this isn't healthy, but I don't really have much of an appetite lately. Oh, and I hate avacado, and nuts make me sick, so most high calorie things wouldn't work out so well to consume.

You seriously just don't feel hungry? Do you like peanut butter? You can add about 250 calories to your diet by eating a slice of bread with peanut butter. A protein shake would be good too. 8oz. milk, banana, a scoop of protein weigh, one tablespoon peanut butter(optional), half a cup of ground dry oatmeal(optional), and put it in the blender. That would be about 320 without the peanut butter or oatmeal. And It's good for you!

What foods do you eat? Give an example of what you eat in a day. There are many easy ways to add calories to a diet without pigging out.

Unfortunately, no- nuts tend to make me feel ill, so I'm not really a fan. A typical day might be:

Breakfast: 

Special K Protein Plus- 100 calories

(Mildly lactose intolerant, so I just have it plain and drink water)

Snack:

Probably some sort of fruit, like strawberries or grapes= 100 calories ish

Occasionally if I'm really hungry, a protein bar- I really like the South Beach Diet ones, and that's about 140 calories.

Lunch:

Turkey sandwich with protein wrap= About 200 calories

Snack: Apple= 100 calories ish (Only have this every other day or so or if I'm particularly hungry on a certain day)

Dinner:

Highly variable= Probably about 300-400 calories, since I'm more hungry at night. Usually meat/protein.

Snack:

Varies, but usually about 100 calories. Maybe hot chocolate, ice cream, whatever.

I mean, I know I can force myself to eat to get more calories, but is there an easy way to measure how much metabolically I'm burning so I don't suddenly gain 20 pounds from eating what I'm just not burning off?

Have more cereal for breakfast. And with breakfast have a piece of fruit. I have 2 cups of mixed cereal of kashi go lean and kix, (I mix it myself) half cup of milk, and an apple. That's around 400 calories.

Right after your workout have a protein shake as a snack. You don't have to put it int he blender and all that. If you like soy milk, get that. put about 8-12 oz of soy milk or water in a shakable cup and shake for about 10 seconds.

Have a little more turkey in your turkey wrap and add a salad and a clementine. (clementines are about 45 calories per 100g so a lot of times I will have 2)

For a snack I have weight control maple brown sugar. Some stores don't stock it and some of the ones that do are expensive. But My mom and I have found a couple places that sell it for a decent price. I don't add milk I add water and It is still AMAZING. You could also have a piece of fruit with it because it is only 160 calories per bowl.

Your dinner and snack sound fine. I know you are lactose intolerant but lowfat cottage cheese is a GREAT right before bed snack. It digests slowly so it will keep you satisfied throughout the night.

Here is a bmr calculator. http://www.bmi-calculator.net/bmr-calculator/

What shows up is your MINUMUM CALORIES you should have. It's like if you woke up, rolled on the coach, and rolled back on the bed. I'm guessing you should have about 600-800 more calories then what shows up.

im currently working on  getting myself out of this starvation mode as well.im scared ill put on weight but i know i won't get anywhere nearer to losing the weight that i have gained after starting this stupid diet if i dont start eating more. i add around 100-200 cals per day.maintain that for a week. and the next week,add another 100-200 cals and so on until u reach ur daily calorie needs.

i don't feel hungry either so i just force myself to eat. and extra glass of milk or banana will set u up approx 100 calories . although its scary to think of putting on even more weight, make urself feel better by thinking that with a healthy metabolism,you'll be able to lose much more weight AND maintain it while eating normally.initial weight gain is expected but everyone assured me that its only temporary and will be lost as soon as the body adjusts. since ur pretty active,i think ur body will cope with it pretty well. best of luck.'

i think there's a tool on this site which gives u a rough estimate on how much u burn..i hv not used it yet...burn-o-metre or smth

Original Post by phoenix121:

Unfortunately, no- nuts tend to make me feel ill, so I'm not really a fan. A typical day might be:

 

Breakfast: 

Special K Protein Plus- 100 calories

(Mildly lactose intolerant, so I just have it plain and drink water)

Snack:

Probably some sort of fruit, like strawberries or grapes= 100 calories ish

Occasionally if I'm really hungry, a protein bar- I really like the South Beach Diet ones, and that's about 140 calories.

Lunch:

Turkey sandwich with protein wrap= About 200 calories

Snack: Apple= 100 calories ish (Only have this every other day or so or if I'm particularly hungry on a certain day)

Dinner:

Highly variable= Probably about 300-400 calories, since I'm more hungry at night. Usually meat/protein.

Snack:

Varies, but usually about 100 calories. Maybe hot chocolate, ice cream, whatever.

 

I mean, I know I can force myself to eat to get more calories, but is there an easy way to measure how much metabolically I'm burning so I don't suddenly gain 20 pounds from eating what I'm just not burning off?

There are lots of non-dairy milks that could easily add 60-100 calories to your breakfast. Soy, almond, rice, and hemp are all good choices. 

There are also higher calorie protein bars, which could easily add 100 calories.

Lunch, you could add a serving of hummus to your wrap, adding 50-70 calories.

If you have vegetables for dinner, try cooking/stir frying in an extra T of oil.(120)

You could also try adding a glass of juice, or sweetened tea(iced). This could easily add a good 150 calories to any meal without making you feel full.

You really need to up your calories though, because you could SERIOUSLY damage your metabolism even more if you don't. And remember, your metabolism will continue to drop as you get older, so if you screw it up now, you will be even worse off when you're older.

Rargh. I guess my question now is where to begin? It looks like I'd have to count calories to get back to a normal level, but how many do I start with? I don't eat the exact same amount every day, and barring those 2 weeks, I've never had to keep track of every single thing I eat before. How do I work in eating more while still being able to exercise and not packing on pounds?

Also, I know from that calculator thing my BMR is a little over 1400 calories. But I guess it's probably a lot lower now that my metabolism sucks, so how do I know what it is now?

write down everything u eat,how much of it u eat.and add 100-200 cals per day for a week..etc like i said in my previous post .EXPECT initial temporary weight gain but ur bmr will return to normal once u start eating normally. it might take some time but trust me,ur metabolism will go back to normal once ur eating at least 1400.