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Posted by u/mom_of_muscle··Mental Health

How do you balance body recomp with recovery from disordered eating?

TL;DR: Looking for tips on balancing body recomp with recovery from disordered eating, especially around taking progress photos.

I've been lifting consistently for a couple of years now, usually about four times a week, and I've made some good strength gains. I recently hit a 165 lb deadlift for 5 reps, which is exciting! But I'm also navigating recovery from some past disordered eating habits, and it feels like a constant battle between wanting to recomp and maintaining a healthy mindset around food and my body.

I'm at a place where I want to take progress photos to track my changes, but I'm scared of how they might affect my mental state. I've been focusing on feeling strong and healthy, but I still have moments of comparing myself to others or feeling pressure to look a certain way. For example, I started at 160 lbs and I'm currently sitting around 150 lbs. I can see my lifts improving, but my body image is a whole different story.

If anyone has been through a similar situation, how do you approach body recomp while ensuring you're also supporting your mental health? What practical steps have you taken to keep a balanced perspective? Would love to hear your experiences or any tips on how to do this without spiraling back into old habits.

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u/powerlifting_panda·

It's great to hear you're hitting strength PRs while navigating recovery! The first thing to consider is how you're defining body recomp. It's not just about losing weight or changing your appearance; it's about building muscle and improving strength. When focusing on body recomp, I suggest prioritizing progressive overload in your lifts. Track your weights, reps, and sets. This will not only keep you motivated but also distract from appearance-related thoughts. As for food, consider tracking your intake with something like MacroFactor or Cronometer to ensure you're hitting your protein and caloric needs without getting too fixated on weight. Balance is crucial.

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u/aerobic_anomaly·

Facts! Strength is super important, but if you aren't feeling good about what you eat or your body image, it can really mess with your motivation. Cardio is a great way to improve your mental health and helps with that body recomp too, if you ask me. I'd say try adding some steady-state cardio to your routine to balance things out!

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u/mom_of_muscle·

You're doing an amazing job lifting consistently! As someone who juggles fitness with kids, I've found that setting non-scale-related goals keeps me focused. Try measuring your progress in terms of how you feel during workouts, how your lifts improve, or how your energy levels are. It's easy to get caught up in the numbers, but strength and health are more than just weight! And, trust me, it's okay to take photos just for the fun of it, not for comparison

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u/sugarfree_susie·

I hear you on the struggle with body image, but focusing on nourishing your body is key. I went through a similar phase and found that meal prepping low-sugar meals helped me stay on track without overthinking food. A colorful plate with veggies, lean protein, and whole grains really helped shift my mindset. Have you tried intuitive eating? It can feel liberating to listen to your body instead of the scale.

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u/dad_bod_legacy·

Man, this hits home. Balancing fitness and mental health is like trying to juggle chainsaws. I had my own disordered eating phase, and now I lift for health and feel good about it! It's important to involve family in your fitness journey too, like my kids love to see me workout. Have you thought about tracking your workouts without focusing on your body? That might help you shift your mindset away from just aesthetics.

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u/cardio_catastrophe·

Honestly, progress photos can be a slippery slope. Like, one day you're feeling good and then you see a pic and everything spirals. Just focus on the lifting and let the aesthetic changes happen naturally. Plus, lifting is just way more fun than worrying about how you look! Just run more and eat what you love.

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