What can I do to keep the weight off after being anorexic?!?!
Question: What can I do to keep the weight off after being anorexic.?!.?
Okay so about a year ago i went on birth control and i gained weight( before i was really skinny) and i have a reallyyyy low self esteem so i went off birth control and i would not eat for like 3 or 4 days at a time to lose weight. I also play varsity basketball and we have 2 1/2 hour practices everyday. I thought once i started eating again normally i could keep the weight off. BUT I become bloated everytime i eat now. So for the past year i have skipped meals and have used laxatives to get rid of the food faster than just not eating when i did eat. also i got into throwing up food too. I would take random diet pills i could find. of course none worked. I JUST WANT TO BE HEALTHY AND EAT LIKE EVERYONE ELSE!! but i CANNOT face being fat. or even chubby. This whole situation has made me wayy grumpy with my family and very depressed (i have delt with alot of family problems as well) PLEASEE help! thankssHealth Question & Answer
Answers:
Im glad that you want to be healthy. Here is what I do.. I keep track of how much I eat on www.livestrong.com, and I try to keep under the amount of calories it says to eat. I also avoid things with fat in them. On top of that i exercise for about an hour a day, and I'm losing weight. The difference is your body isn't used to eating regularly so when you eat your body tries to pack on the fat because your starving and it's trying to survive. So at first you might seem to gain weight or seem bloated, but once your body evens itself out you'll lose it. And you'll feel so much better and have a lot more energy, not to mention you'll live longer. Avoid diet pills laxatives and throwing up(it ruins your teeth) because they are just temporary and they hurt your body. also you may want to think about getting therapy and starting a support group, because they make it easier to get better because you'll have support. Good luck on your life change! And stick with it even if it's hard at first. Health Question & Answer
here are to basic principles two gaining muscle mass:
1. Consistency in training
2. Eating above your calorie maintenance level-your maintenance level is the amount of calories you need to stay at your current body weight
Your body doesn't want you to have muscle, and will minimize muscle growth if there is not a surplus of nutrients. In other words you have to eat alot. 80% of your gains of muscle will be from nutrition.
Heres a formula to find your calorie maintenence level:
How Many Calorie Do You Need.?
Everyone burns calories at their own pace. This is because every one has his or her own unique metabolism rate. Hence it is quite difficult to find one size fit all kind of estimation for Calories requirement.
We need calories for all our basic purposes. We need calories to even breath and live. We burn calories both at rest and play. The only thing that differ between various activities is the rate at which we burn calories. So we burn much fewer calories when we are sitting and working on our computer as compared to when we are running or going upstairs. While sleeping, our bodies burn between 70-100 calories per hour. This is called our Basal Metabolic Rate, or BMR.
Your calorie requirement is dependent on your objective. Are you looking forward to weight gain or weight loss. For people looking for weight gain the idea is to increase your calorie intake. When you increase your calorie intake, the excess calories get stored in your body. Depending on your nutrition type as well as your workouts, these excess calorie may get stored as fat or muscle. What we discuss out here is how to estimate the number of calories you need for maintenance level - your maintenance level is the amount of calories you need to stay at your current body weight. Simply, if you want to gain weight you will have to cross your maintenance level.
All the tools out there for finding your maintenance level just give you an approximate value. There is no formula to find your exact maintenance level. This can be attributed to the fact that your calorie consumption depends a lot on your day to day activity level. One of the most commonly used and preferred method of finding your maintenance level is called the Harris-Benedict Equation.
Harris-Benedict Equation is so popular because of the number of variables that it analyzes. It takes your sex, age, height, and weight into consideration. Other important factors like your heart breathing, activity level etc are also given their due importance. The additional energy requirement of these processes is also taken into account by the Harris-Benedict Equation.
The equation is identical for both men and women except that the numbers in equation change.
Here is a sample calculation for a guy named Jack:
Parameters
Age: 26
Weight: 175 Pounds
Height: 70 Inches
First multiple the weight in pounds with the number 13.8, we will call this value as X
175 pounds x 13.8 = 2,415.0;
Next multiply height by number 5, we will call this value as Y
70 inches x 5 = 350.0
Next multiply age by number 6.8, we will call this value as Z
26 x 6.8 = 176.8
Total Calories Needed = A + Y - Z + 67
Total Calories Needed = 2655.2
For your training, I agree with the concept of training you muscles to failure (the point where you cannot move the weights one more rep), as it provides them with the greates possible stimulation for growing. Id aim to hit it between the 5-7 reps.
Make sure to train your back and legs as it will increase the testosterone and growth hormone production throughout your body, which are the two most muscle building and fat burning hormones in the body.
Sample workout:
Chest, Shouders, Tricep:
Bench press: 2 x 5-7
Incline DB Press 2 x 5-7
Wide Grip Dips 2 x 5-7
DB Shoulder Press 3 x 5-7
Tricep Push Downs 3 x 5-7
Back, Bicep:
Deadlifts
Bent Over Rows
Pull Ups
Barbell Curl
DB Curl
Wrist Curl
Legs:
Squats
Leg Press
Stiff Legged Deadlifts
Hamstring Curl
Seated Calf Raise
Standing Calf RaiseHealth Question & Answer
1. Consistency in training
2. Eating above your calorie maintenance level-your maintenance level is the amount of calories you need to stay at your current body weight
Your body doesn't want you to have muscle, and will minimize muscle growth if there is not a surplus of nutrients. In other words you have to eat alot. 80% of your gains of muscle will be from nutrition.
Heres a formula to find your calorie maintenence level:
How Many Calorie Do You Need.?
Everyone burns calories at their own pace. This is because every one has his or her own unique metabolism rate. Hence it is quite difficult to find one size fit all kind of estimation for Calories requirement.
We need calories for all our basic purposes. We need calories to even breath and live. We burn calories both at rest and play. The only thing that differ between various activities is the rate at which we burn calories. So we burn much fewer calories when we are sitting and working on our computer as compared to when we are running or going upstairs. While sleeping, our bodies burn between 70-100 calories per hour. This is called our Basal Metabolic Rate, or BMR.
Your calorie requirement is dependent on your objective. Are you looking forward to weight gain or weight loss. For people looking for weight gain the idea is to increase your calorie intake. When you increase your calorie intake, the excess calories get stored in your body. Depending on your nutrition type as well as your workouts, these excess calorie may get stored as fat or muscle. What we discuss out here is how to estimate the number of calories you need for maintenance level - your maintenance level is the amount of calories you need to stay at your current body weight. Simply, if you want to gain weight you will have to cross your maintenance level.
All the tools out there for finding your maintenance level just give you an approximate value. There is no formula to find your exact maintenance level. This can be attributed to the fact that your calorie consumption depends a lot on your day to day activity level. One of the most commonly used and preferred method of finding your maintenance level is called the Harris-Benedict Equation.
Harris-Benedict Equation is so popular because of the number of variables that it analyzes. It takes your sex, age, height, and weight into consideration. Other important factors like your heart breathing, activity level etc are also given their due importance. The additional energy requirement of these processes is also taken into account by the Harris-Benedict Equation.
The equation is identical for both men and women except that the numbers in equation change.
Here is a sample calculation for a guy named Jack:
Parameters
Age: 26
Weight: 175 Pounds
Height: 70 Inches
First multiple the weight in pounds with the number 13.8, we will call this value as X
175 pounds x 13.8 = 2,415.0;
Next multiply height by number 5, we will call this value as Y
70 inches x 5 = 350.0
Next multiply age by number 6.8, we will call this value as Z
26 x 6.8 = 176.8
Total Calories Needed = A + Y - Z + 67
Total Calories Needed = 2655.2
For your training, I agree with the concept of training you muscles to failure (the point where you cannot move the weights one more rep), as it provides them with the greates possible stimulation for growing. Id aim to hit it between the 5-7 reps.
Make sure to train your back and legs as it will increase the testosterone and growth hormone production throughout your body, which are the two most muscle building and fat burning hormones in the body.
Sample workout:
Chest, Shouders, Tricep:
Bench press: 2 x 5-7
Incline DB Press 2 x 5-7
Wide Grip Dips 2 x 5-7
DB Shoulder Press 3 x 5-7
Tricep Push Downs 3 x 5-7
Back, Bicep:
Deadlifts
Bent Over Rows
Pull Ups
Barbell Curl
DB Curl
Wrist Curl
Legs:
Squats
Leg Press
Stiff Legged Deadlifts
Hamstring Curl
Seated Calf Raise
Standing Calf RaiseHealth Question & Answer