How Do I stop yo yo dieting?
Minaz95
Posts: 15 Member
So my fellow myfitnesspal buddies I need your guys honest advice.First of my height is 5’6 and I’m 124.6 pounds.My goal weight is 115 pounds (Please DONT say Im already a healthy Weight I don’t need to go there.) For the past year I have been trying to lose those last ten pounds by doing workouts such as (Insanity max 30, Focus t25 , fitnessblender) and I eat 1250 calories a day.I do lose weight but once I eat out with my friends as a cheat meal I gain all the weight back upto 124.6 pounds. I don’t know what to do.How can I lose those last ten pounds without creating a havoc in my metobolism.I came from 155 pounds to 124 by the way.
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Replies
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How often are your cheat meals? Personally, I don't believe in those. Some people do. It's very possible that is what is keeping you from reaching your goal weight.
You can absolutely go out with your friends and have fun without over eating. Try smaller portions when going out for a while and see if that makes a difference.
Do you use a food scale and log all your food intake here?2 -
If you don't want to hear you are at a healthy weight I fear you may be missing the entire reason those last lbs are so tough.34
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So your goal weight is 1 lb away from being underweight. The lower you try to go within the Normal weight range, the harder it will be. Consider your calories for the week instead of the day. If you're eating 1,250 cals Sun-Fri but 3,000 on Sat, you're averaging out to 1,500 per day (1250*6+3000)/7.
If you've been at the same weight for a year without changing anything, you are eating at maintenance. Oh and metabolism--- the lower you set your goal weight, the lower your maintenance calories will be. When I got my BMI down to 19.4 last year, my maintenance calories dropped to 1,800 cals.7 -
My suggestion is to go and see your doctor. When it comes to your current weight and goal weight you don't want to go there but you need to go there. Not only are you currently at a healthy weight you are at the bottom half of it already. Instead of losing weight you should be trying to increase fitness. Start a strength training program at your local gym. Your body's health and appearance will thank you for it.13
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try something different...low carb high fat (LCHF or KETO) and dont call it a diet...change your eating9
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You know the answer. Your goal is unhealthy and your body is fighting it with every weapon at its disposal. Meeting your goal requires constant effort to overcome your body's signals that you are starving it.
You can stop this insanity by acknowledging you have a problem and seeking out help of a psychiatrist who specializes in body dysmorphia and eating disorders to help you, a nutritionist to make sure you are getting all your necessary vitamins, minerals and other nutrients, and a physician to keep tabs on your physical well-being.
Signed,
Someone else who had disordered eating and unrealistic ideals.23 -
You know the answer. Your goal is unhealthy and your body is fighting it with every weapon at its disposal. Meeting your goal requires constant effort to overcome your body's signals that you are starving it.
You can stop this insanity by acknowledging you have a problem and seeking out help of a psychiatrist who specializes in body dysmorphia and eating disorders to help you, a nutritionist to make sure you are getting all your necessary vitamins, minerals and other nutrients, and a physician to keep tabs on your physical well-being.
Signed,
Someone else who had disordered eating and unrealistic ideals.
I DO not have an eating disorder there was a time when I was 115 pounds until college hit me.Please just don’t assume things.Thanks.
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I was also 115lbs, in high school. We all grow up. I wouldn't have the goal weight of 110lbs, which is the size I was in grade 11 because I'm not a teenager anymore. College didn't hit you, you turned into a grown up, with a grown up's body. If you still want a child's body, you need to go talk to someone about it.16
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LiveLoveFitFab wrote: »I was also 115lbs, in high school. We all grow up. I wouldn't have the goal weight of 110lbs, which is the size I was in grade 11 because I'm not a teenager anymore. College didn't hit you, you turned into a grown up, with a grown up's body. If you still want a child's body, you need to go talk to someone about it.
Your talking about high school hun.I literally started college like an three semesters ago FYI.Im sure my body didn’t change from a child’s body to a grown up body in three semesters (that’s about an year).I do remember being a woman during that time hmmmmmmm....1 -
I didn’t start this discussion in hopes of people gunning me and diagnosing me with an eating disorder.3
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Yep, it happens that fast.3
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You want to stop yo yo dieting? Stop dieting. Change your habits to sustain the body you want.8
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You are right. People on the internet should not try to diagnose eating disorders. HOWEVER, I do encourage you to schedule a physical if you haven't had one in a while and run your goal weight by your doctor.
How many calories are you eating on in your cheat meals? I can't imagine a 10lb gain in one meal.
When someone who is thin already is trying to get thinner progress is going to be, and should be very slow. I think you are aiming too low for calories and that's why you go overboard on your cheat meals.
I'd set your goal to losing a half pound a week, make sure your activity is set right (probably not "sedentary") and then use the app to see if your are averaging up to that goal including your cheat meals. For example, my goal is 2000 calories a day. I eat closer to 1800 on week days and 2500 a couple of days a week (usually Fridays and Saturdays). I end up with an average of 2000. Your progress will be slow, and you'll need to be pretty good on tracking accuracy.
Also, you are in college, stick to light beer and or diet drinks with hard alcohol.2 -
Is there a particular part of your body that is different when you're at 115 lbs? I'm just trying to understand why you feel you need to be at that weight.2
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The yo-yo dieting may have changed your body composition - each time you lose weight, you lose both fat and lean body mass, but when you gain it back, you mostly gain fat. This might be why you aren't happy with your current physique. Maybe focus on body recomposition for awhile. Track your calories at maintenance and lift weights. Focus on the tape measure rather than the scale.13
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A poster said to drink hard liquor with diet soda - I have read that you can get drunker faster with that combo.1
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I yo-yo dieted most of my 20's. The key for me to stopping the cycle was of all things to stop dieting. Once I stopped crazy restrictions and doing crash diets the weight loss started coming off and staying off. I know it sounds counter intuitive, but it really is the key to lasting change for me.2
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Please give me more details . I appreciate it.I yo-yo dieted most of my 20's. The key for me to stopping the cycle was of all things to stop dieting. Once I stopped crazy restrictions and doing crash diets the weight loss started coming off and staying off. I know it sounds counter intuitive, but it really is the key to lasting change for me.
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I'm not DIAGNOSING an eating disorder. I'm saying that @minaz95 needs to talk to someone who can recognize the signs and help foster a healthy mentality if she is going down that path, which given her goals AND demographic seems possible.
Yep. The desire to get to the bottom of healthy BMI range should always be questioned, imho. It's appropriate in only a small proportion of the population. I am eternally grateful that the bottom end was still 20 when I was that age, because you can bet your bottom dollar that I would have been hell bent on getting to 18.5 if that's what the chart said (I know this because I was hell bent on having a BMI of 20, because that's what the chart said, and that even that is too thin for me).9 -
Actually, you're already at an unhealthy low weight. Losing more would be ill-advised, and bad for your health.6
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The best way is to not think about it. Just log day by day. Don't expect fast results and instead focus on how you feel. You will notice the weight come off in no time (though you do seem healthy but that isn't my business)1
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You will probably need drop some of the workouts or switch to something less intense. I can't imagine why being so thin would be preferable to being at your current healthy weight and more fit, but you aren't likely to maintain a BMI of 18 with much muscle on your body.0
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jennifer_417 wrote: »Actually, you're already at an unhealthy low weight. Losing more would be ill-advised, and bad for your health.
No she's not. Her BMI is 20.6 which is well within the healthy range.2 -
Moderation and consistency. You yo-yo because you go too hard too fast. The effort is unsustainable and leads to a breakdown. A change in your metabolism has nothing to do with it.
One indulgent meal is not making you gain weight unless you are conveniently stringing a number of those meals together throughout the week. Stop obsessing over daily fluctuations and focus on long-term trends.0 -
150poundsofme wrote: »A poster said to drink hard liquor with diet soda - I have read that you can get drunker faster with that combo.
Yes you can. But if your goal is to get buzzed or drunk you can get there with less calories.0 -
I posted this in another thread a while ago, but it's very relevant here too...
Here's an important set of questions that I *really* struggled with for years...
- Are you healthy?
- Can you do the things you want to do? (Life generally, and lifting the weights you want)
- Do you like the way your body looks with no clothes on?
- Do you like the way your body looks with clothes on?
- If the answers to all of the above are yes, does it even matter what the scales say?
Once you're close to your goal, aesthetic or dress size related, it may be time to consider if weight is really the best metric to use as your goal.
Took me 7 years (literally - THANKS competitive sport with weight categories!) to get my head round that.
I'm 5' 5" and 60kg, and wearing smaller clothes than I did at 55kg, because I've spent the last year lifting.
Never been happier, but I think that's only because I finally managed to step away from the scales...
The only person you have to justify your goal weight to is yourself, but do have that chat with yourself and make sure your reasons for that goal are sound.6 -
LiveLoveFitFab wrote: »I was also 115lbs, in high school. We all grow up. I wouldn't have the goal weight of 110lbs, which is the size I was in grade 11 because I'm not a teenager anymore. College didn't hit you, you turned into a grown up, with a grown up's body. If you still want a child's body, you need to go talk to someone about it.
Your talking about high school hun.I literally started college like an three semesters ago FYI.Im sure my body didn’t change from a child’s body to a grown up body in three semesters (that’s about an year).I do remember being a woman during that time hmmmmmmm....
Oh yeah, those changes can happen that fast. I was 118 in high school and wearing junior sizes; by the middle of my freshman year in college I had to switch to misses (my hips had widened) and I was a few pounds heavier. I looked better at a heavier weight because I was curvier. The only way you'll get back to your high school weight is to underfeed your body, and then your hair will start to fall out, your nails will become brittle, etc. It won't be pretty.0 -
You're already at an ok weight for your height.0
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So my fellow myfitnesspal buddies I need your guys honest advice.First of my height is 5’6 and I’m 124.6 pounds.My goal weight is 115 pounds (Please DONT say Im already a healthy Weight I don’t need to go there.) For the past year I have been trying to lose those last ten pounds by doing workouts such as (Insanity max 30, Focus t25 , fitnessblender) and I eat 1250 calories a day.I do lose weight but once I eat out with my friends as a cheat meal I gain all the weight back upto 124.6 pounds. I don’t know what to do.How can I lose those last ten pounds without creating a havoc in my metobolism.I came from 155 pounds to 124 by the way.I DO not have an eating disorder there was a time when I was 115 pounds until college hit me.Please just don’t assume things.Thanks.Your talking about high school hun.I literally started college like an three semesters ago FYI.Im sure my body didn’t change from a child’s body to a grown up body in three semesters (that’s about an year).I do remember being a woman during that time hmmmmmmm....
So you were 115 lbs until 3 semesters of college happened in the last year but were also up to 155 lbs in that same time but also got down to 124 and then have been trying to lose 10 lbs during that same year? That doesn't make sense.
If you want to stop yo yo-ing then you need to be more consistent and accurate every day.
Don't be so restrictive during the week. Don't stop calorie counting during the weekend. Get a food scale.
You are likely eating more than 1250 calories- and should be with the exercise you say you are doing.
Your goal should be to lose .5 lb a week so your deficit should be 250 calories less than your maintenance.1
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