Expert: Ryan Hale - 6/14/2009

Question
Hi,
I'm 17, and have always liked to keep my body in good shape. However, a few
years ago I went too far and developed an eating disorder, which completely
stopped me in my tracks. Since then I've recovered, but because I was forced
to eat when I was underweight, I can never tell if I'm full or not. This has lead
me to eat past the point of fullness, or just not eat at all. Since I don't
exercise as much now, I've also gained weight (bordering overweight) which
bothers me, and I want to get back to being a healthy, fit, productive person.
Are there any techniques I can use to get fitter, but not fall into another
eating disorder? What things can I do to help me eat a regular amount?
Thanks a bunch,
Colby

Answer
Colby, as you have surely realized on your way to recovery, is that an eating disorder is a problem involving your thoughts and behaviors (caused or helped along by a number of things as well).  Changing your thinking is something that takes time and the help of a few people along the way.

Now, you've turned your attention to being healthy and fit which is great.  Congratulations!

Food is fuel for your activity.  More activity = more fuel needed.  Less = less.  Let's start with your activity.  When I work with people who say they are interested in looking a certain way or wanting a "six pack,"  I know I'm in for a difficult time.  I have to remind them that fitness is the goal.  Find something you love doing... let's say cycling.  If you enjoy the activity, you'll want to do it even if it's challenging right?  If you hate it then after a few days or weeks you'll stop.  I know if I try running at 5am like some people I'll hate it and stop after about 3 days, so I do activities I like and I stick with it.  Do the activity and the fitness just follows.

Also, you begin to do other things to help that activity, like lifting weights or swimming on days the weather is bad and you can't ride.  Maybe after doing some other activity like that you decide maybe to do a short triathlon?  Perhaps you'll be motivated to take up something like yoga for it's ability to help your cycling.  You'll find other activities as well by finding something you like.

My point is, do activity for the enjoyment of activity and the fitness will happen.  As for your eating, once again shoot for health and not a certain weight or look.  I like to challenge people to go to the store and get as many items as you can to see how many colors you can eat that day.  It's especially fun to put together a huge salad and see how many.  I like red beets, 3 different colors of green leafy veggies like chard, lettuce, and spinach, orange carrots, red, yellow, and green peppers, white onion (just a little), bright red radishes, red tomatoes, different nuts or berries, boiled egg whites, etc.  Eat a salad like that for one meal a day and you're doing great.  Also, remember to dial it up on days your going hard, working out or doing other activity, dial it back a little on days when your sitting a work or in class all day.  it's ok to adjust your calories to meet your body's needs.

Since you've recovered from your illness, now is the time to really focus on the chance you've been given to really be healthy.  It's not a disaster if you miss a work out or eat an extra scoop of ice cream.  Your ability to get back on track is only a few hours away with the next meal.

You said your ability to tell if you are full has been effected.  Try eating a small amount of food every couple hours (just a few bites).  By eating a small amount (about the size of your hand) every couple hours, you'll keep your metabolism humming along all day, keeping your energy up, your hunger down and burning calories efficiently all day long.

Have you ever heard a fitness instructor talk about "problem areas"  while taking folks through an exercise?  I HATE that.  Tell me what about the size of thighs or a butt makes it unhealthy?  Is there a link between a small butt and cardiovascular fitness?  No!  Concentrate on your body composition.  That's the amount of fat you are carrying around.  If a 200lb guy has 10 fat that means he is carrying around 20lbs of fat.  That's actually pretty good.  Women need to carry around a bit more for health, around 20.  Making sure your weight is appropriate for your height is more important than thigh size!  

Are you eating properly?  Is your body composition in a healthy range?  Can you pass a general fitness test?  What is your blood pressure and cholesterol level?  Those are more important to know.

So remember, go for health and fitness.  Focus on eating healthy and doing activities you like.  Join a club or team and you'll find others who enjoy those activities too.  Sign up for a fun run or charity bike ride (got a dog, sign up for one of those races where you can take your dog along).  Find something.  And only pay attention to the measurements and numbers that science and medicine say are important for health...not what society says you should look like.

You can do it!!