Did yo-yo dieting make me fat?

thestarsweare

I joined this site about a month ago and so far it has been really helpful - especially reading these forums. I for one was completely SHOCKED to find out that eating more regularly is actually the key to losing weight (to prevent going into starvation mode and holding onto fat).
For my whole life, every time I wanted to lose weight, I would all but completely stop eating (having rice cakes for dinner, snacking on salted lettuce, etc.) and stand on the scale, impatiently waiting for the number to drop. When it didn't, I would go back to eating everything I wanted, figuring I was just doomed to be fat forever.
Stupid - I know.
My question is: do you think a lifetime of feeding my body so irregularly has made it extra hard for me to lose weight this time? I am not sure if I've done permanent damage to my metabolism or not... if so, is there a way I can let my body know it's okay to burn fat now, that I am done with periods of fasting? Maybe a certain food or habit can boost my metabolism again?

Any insight/tips would be appreciated! Thanks

morganadk2_deleted

bump

poustotah

From what I understand, metabolic rates can be 'trained' and don't necessarily get completely ruined. The key is to remember that diet does NOT mean the food you eat for a short period of time before you return to eating whatever you want. Diet is what you put in your body every day. It can be good or bad but it's still there. Remember to make good choices every day and be consistent. Your body needs food to survive - give it the good stuff.

Martha_VH

I think you will be okay. Just start eating 4 or 5 small meals and eventually your body will get used to it. Just make sure that you are eating less calories then you burn and you're eating from all the food groups.

I know you've probably heard it before but drink lots of water! And make sure you include foods with protein and fiber. Both of those help keep you full. Fiber will regulate your digestive system, and protein will help keep your muscles working well.

srp2011

The yo-yoing and starve-binge cycles certainly have effects on your metabolism, and yes, those habits make it harder now. That said, the best thing you can do to retrain/repair your metabolism is to start following a healthy eating plan with the right balance of lean proteins, fresh fruits and vegetables (or frozen), whole grains, and unsaturated fats/oils. Add to that exercise most days of the week (at least 30 mins, 60-90 is better for losing weight) including 2-3 strength training sessions (building muscle mass is key to boosting metabolism). That should get your metabolism back on track. Sorry, no magic foods, just the same common sense advice that every reputable doctor, nutritionist or trainer has been giving for decades.

thestarsweare

Thank you, guys! Great advice! I know it seems like common sense but as a teenage girl in highschool, it seemed like everyone around me was crash dieting, and I am not so overweight that I thought to ask my doctor about it. It feels good to have finally struck a healthy balance though