Life without Anorexia

My motto is
'Dont let the sadness of your past & the fear of your future ruin the happiness of your present'

My life at the moment is completely different to how it once was. I spent 5 years sick with anorexia nervosia and depression as well as struggling with self harm and overexercising. I spent 2 years in different treatment centres.
And since 2012 i have been declared healthy from my eating disorder.

I have been blogging for 7 years, and my whole journey is written in my posts. I now represent healthy and happiness. I want to show anyone struggling that it is possible to recover, no matter how hard it may seem.

I now blog about recovery, my life, veganism and positivity!

If you have any questions leave them in the comment section as i am much quicker at answering there, otherwise you can always send an email:


Friday, May 13, 2016

Weight gain and meal plans without proffessional care - Eating disorder recovery

I have gotten quite a few questions regarding this topic so i thought i would do a repost of an older post with some advice/answers regarding this topic. Just comment below if you want me to answer something else or you have any questions.

One thing which I want to remind you all is that I think professional care is very important and should always be option number 1. Of course not everyone has the economy for professional care, but it's important to remember that the doctors and professionals know alot more than people online. So its ok to ask me questions and ask for advice, but I don't know everything and can't answer all questions. But also everyone is inidivudal and things such as stomach pains, intolerance and different pains etc should always be discussed with a doctor. And if you can going to a dietician and therapist will always be a good idea! !

But also, don't forget that you can search my blog or check my FAQ for certain topics or questions :) sometimes I feel like I'm just repeating myself if I write about the same thing all the time as it is often the same questions I get. ... but if you don't mind that posts become similar and become more type of "reminders" then I can try make more of an effort on that front. But otherwise I suggest searching my blog or checking my FAQ and you can find alot of information there or already answered questions :) saves both me and you time!!

When and how to make increases to you meal plan, how quickly you should make these changes, and time inbetween each change. 
While I was at Mando my meal plan was increased if I stayed the same or had lost weight one week, or that is what I presume anyway. I wasn't allowed to see the scale or know how much I weighed but at times I was asked if I had done anything different (despite being in a very controlled environment ) which would answer why I hadn't gained weight or at times lost weight even though I had been eating the same. But even if you keep gaining weight I would still suggest you increase every 2-3 weeks.

But it also depends on how much you are eating at the moment. ... but I would suggest that when you are 3-4kg from your goal weight you should be eating around 2800-3500 (+/-) each day. Following the MM diet is to be recommended if you are trying recovery on your own. Because your body does need alot of energy. ... just eating 1500kcal isn't enough even if you are gaining weight.  It's also about your body have energy to repair your organs and the damage done on the inside as well as your body having enough energy just to function. And also think, if your gaining weight eating so little what will happen when you reach your goal weight? Instead you want to increase your intake as much as possible during recovery so you can eat alot just for maintenance. ... and your body should adapt with the calorie increases. I would suggest 200-500kcal increase every 2-4 weeks.

And what to do if you have been following the meal plan and your weight has stayed the same? logically eat more - but when? what meals and how?
Well what you want to eat as more is up to yiu.... either you eat bigger snacks, add in a meal,  add juice (normal juice not mix with water juice) or milk to your meals. If you notice your weight has stayed the same, increase right away.... I mean you need to gain weight anyway so eating more is just a good thing. Also trying fear foods is important and can't be ignored during recovery.
As mentioned above try to increase your intake each day with roughly 300-500 kcal.. so if you were eating 2000kcal each day now eat 2300-2500 kcal each day.
Add in maybe a sandwich or dessert after lunch or bigger portions or liquids or even a handful or two of nuts.  There is no one way fits all for recovery and if you haven't gotten a meal plan from a dietician it is up to you to add in the changes and increases. But drinking liquids can be a good way to get energy in without feeling too full. For example add in 1 glass of full fat milk for breakfast, 1 glass of full fat milk with lunch (or some other meal) as well as maybe a banana or 2 digestive biscuits or a handful of nuts with a snack and there you have a simple increase which will help you.

how to know how much to eat or what weight you should be without professional help.

As mentioned above I would suggest the MM diet. It is very helpful and you should be eating around 2800-3500 kcal a day eventually. Though you can work your way up to that by increase every few weeks.  I have no idea how much you are eating now but keep trying to increase and aim for 2500+kcal a day and gaining weight. It can also be helpful to find out your TDEE  (&500) and have that as a base to work from.
And with weight, I would aim for BMI 19 or higher. ... so you can use a BMI calculator for that to find out where your healthy weight is. Remember that it is just a rough number...It can't tell you everything so your weight might not settle at that BMI or number, but you can have that as a first goal and then take it from there and see how your body behaves :)

Also to bioth of you you.can see my old meal plans which might be helpful fornyou. (Though they were calculated for me and my bodies needs)

It can be tougher to recover without professional help, but it is possible. You just have to be your own guard and make sure you eat.  But also make sure you have people who can support and motivate you. Remember why you need to recover and set up goals for yourself.  If you skip meals it is YOU who faces consequences. You need to recover for yourself, your body, your life, your future.

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