Recovery Weight Gain

Question
Hi, I've been recovering from anorexia for 2 months now.  I used to exercise a lot and eat about 600-800 calories a day while I was in my eating disorder.  I, however, was never "stick thin."  I was about 115 2 months ago (I'm 5'4"), and now I'm 125.  I've been increasing my calories gradually and right now, I'm eating about 1500 calories a day.  The problem is that this weight is in fat.  My bodyfat % has gone from 21/21% to 25/26%.  Is it even possible to gain that much bodyfat in 2 months?  Also, I have not been exercising very much either (I used to run about 3 miles a day, 5 times a week).  When can I do more cardio again so that it can help me burn off some fat instead of making my body want to store more fat?  Thanks!

Answer
Hi Sue,

It is common to gain body fat after eating so little for so long. Your body has been starving and now it is storing what it can. Cardio is great to keep your metabolism and stamina up but it is wise to also use resistance or weight exercise as well. The goal is to build lean mass (muscle) that will help you burn calories to maintain. Muscle dictates metabolism. You don't need to become muscle bound, just toned and lean. Weight training can consist of high reps with light weight, see a physical trainer at your local health club for assistance when you are ready.

25/26% body fat is actually in your range though it is towards the middle (if you are 20-39?, if older than you are doing even better). Are you eating enough protein? This will also help you recover muscle, you may consider using a protein shake for snacks or before workouts, use whey protein for it's easy digestibility. At 1500 calories you could be eating about 450-500 calories in protein. Do not go overboard though, you don't want to eat a high protein type diet.

Stay away from simple carbs like baked goods, candy, and soft drinks. Eat complex carbs instead- oatmeal, brown rice, 100% whole grain bread and cereals. Of course you should be eating at least 5-9 servings of vegetables and a couple of fruits daily. Essential fatty acids such as those found in walnuts, almonds, and salmon are also important in maintaining healthy weight and hormones. Don't be afraid to eat fat- it won't make you fat if you are eating the right fats. Avoid hydrogenated oils and keep saturated fat low, use olive oil over salads or cooked veggies, for light cooking use canola oil, also hemp oil is a great choice for healthy fatty acids (never cook with hemp oil).

Hopefully your doctor is monitoring your diet for you or has sent you to an RD for help. If not I would suggest telling him/her of your concerns and keeping them up to date with your dietary habits.  Do not give up, if you have further questions please ask.  

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