AboutRyan Hale Expertise I can answer questions specifically geared towards athletes and their eating issues. I would be able to assist parents or coaches with questions or concerns about disordered eating practices often found in the exercise and sports settings.
Experience I have a bachelor's degree in sports medicine and a master's degree in sport psychology. I am not a liscensed counselor but I am pursing my counseling education currently. I have also worked with athletes at every level for the last 15 years, particularly elite high school athletes and females.
Education/Credentials bachelor's degree sports medicine
master's degree sport psychology
currently pursuing graduate degree in counseling psychology
Past/Present Clients U.S. national team level female athletes
High school athletes
Semi-pro soccer
Question QUESTION: Hi, I am 27 years old and have been dieting (and maintaing my weight) for the past 6 years. I managed to be very slim(not anorexic)at some point, yet I binged quite frequently, but my body 'forgave' me each time and I always manged to lose the binge weight I would put on. Over Xmas, I put on a large amount of weight in a short amount of time, and although some came off, the rest doesn't seem to! I am now what you call a 'normal' weight, and on a very strict diet. I am losing so slowly, that I have lost all courage. It almost feels like I could never be very slim again. Have I ruined my metabolism completely and, more importantly, permanently? I forgot to say that I do also exercise, quite frequently, both aerobic and resistance training. Also, I do everything else, as I am quite aware of weight-loss strategies (ie. cycling the foods, drinking water, eating little and often etc). Also, all the diets I have tried have been recommended by a nutritionist (even he doesn't know what else to try!!). Please heeeeeeeelp....
ANSWER: Martha- as your nutritionist has most likely told you, your constant losing weight, gaining some back, losing it again, cycle has taught your body to store and not use your body fat. Each time you do this, your body realizes that it is in a "food shortage" situation and wants to store your fat for survival. Repeated cycles of gaining and losing like you have done have taught it that even though things are good for now (as far as survival goes) that a shortage is most likely right around the corner.
I work with many athletes who often gain or lose weight according to where they are in their training program, season, or competition/modeling jobs. They don't maintain a super lean weight for the entire year and realize that their weight will go up and down depending on what they need their bodies to do (perform, recover, rest, build-up, look good for a photo shoot, etc). The difference for them, is that they never really get out of shape. They put on 5 or maybe 10 lbs, but they never really just let themselves go or binge eat and then have to figure out how to lose it all. My advice to everyone is that they not try to be cut and ripped (whatever you want to call being really lean) and have a deep six pack all the time because even the fitness models don't. In your case however, I would advise you that you also shouldn't get very far away from your normal weight or fitness level.
It's fantastic that you are working with a nutritionist, doing aerobic exercise as well as the weights. I'm really impressed that you have been so pro-active. Here's a good rule to remember: Being overweight cannot exist in an environment that does not support it. In other words, unless you have some sort of metabolic disease or hormone imbalance, there is no way to be overweight unless you are providing the right environment (calorie level).
It's just that your body is slower to respond now! Keep up the hard work. One other thing I have noticed about your letter to me is the lack of "fun." I don't imagine it is fun having to watch everything you eat and then letting yourself go, only to have to get back on the wagon. Also, make sure you are not just doing this to "look" a certain way. Eat foods that your body needs for good nutrition, eat some foods that are just plain fun to eat (sparingly), and make sure the exercise you are doing to for health, fitness and FUN.
Make sure that your goal is not a certain look and that your life and eating habits are built around that goal. Have fun, do fun activities, eat a good diet but don't let yourself go too far in one direction and then hate life while you have to turn things around. Wouldn't you enjoy being able to eat things you liked without dreading the weight loss that would have to follow? Your metabolism should be like the "automatic pilot" on an airplane. Stray a little off course (3-5 lbs), and you need to make an adjustment the other way.
Sorry, I don't have a pearl of wisdom that will change your whole life. Just keep up the hard work and learn to make minor adjustments instead of big ones all the time. Enjoy your activities and make sure to have fun doing them. Good luck!!
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QUESTION: First of all, thank you so much for taking the time to reply. What I wanted to say though, is that I am impressed at how well you guessed the lack of fun in my life!It is indeed true, but I 've lived like this for a long time that it has become a habit now! (not good, I know). When I first decided to lose weight all by myself, I took care to not do anything unhealthy, and read science journals at university and exercised etc etc. So I never feared I would do anything to harm my health. Then after uni, I started bingeing (which would last 1-2 days) put some weight on and lost it fairly easily. Finally, a few years ago, I lost it again with the help of a nutritionist and looked slimmer than ever (and lean, which is my biggest issue). Since then, a few binges did not prove harmful. But as I said, since last Xmas (when bingeing got bad) I can't seem to lose the weight, with any sort of dieting, be it strict, normal, maintainance etc. Actually, the strict one works, but where someone else would lose 2-3lb a week, I lose 1....(if that!!!) so I am just a bit scared that it will never happen...Foes that make sense? I mean, if there is 20lb to lose and every week I barely lose 1 with a very strict diet, what will I have to eat to los emore???Nothing???(hahaha)...I am honestly quite diet- and exercise savvy, purely cos I have read so much about it (and I don't mean girlie magazines!) and I do the best that I can....yet the results are just a bit disappointing...I 've been trying for the past 6 months to lose the weight (which is about 10 kilos or 20lb?)...so far, I managed to drop 6lb...but with REAL hard work....so my question remains? do you reckon it will ever happen??? or am I a lost cause????
ps: I also see a counsellor about the bingeing and all underlying issues, so please do not fear that I am crazy or have stereotypes or that I will go anorexic....I am fully aware that I look absolutely fine at this weight, but its just not what I used to be and its not something I like (not just on me, on anyone...I like lean, cut, bodies).
Thank you again for all your help....if anything, what you said about keeping up the good work gives me a tiny bit of courage!
Answer Wow, you really have a good team to help you (scientific research, nutritionist, counselor, etc). You have done your self a huge favor by getting good information and qualified people to help you. You might look into seeing a personal trainer at a fitness club. They often have the secrets people need to get results after the major work is done and people need just the right instruction.
Also, I am a very strong believer in enjoying what you are doing. If you love cycling or playing tennis, then you'll get the fitness benefits as a by-product of an enjoyable activity. If, however, you are like many people I work with, a certain "look" is the incentive. The problem is, if the right look or size isn't achieved, the client will get discouraged and want to quit. If, on the other hand, you've set fitness goals (running in a 10k race, increasing weight training a certain amount in a given amount of time, or being able to ride in a long cycling event) then you have something concrete to shoot for. The target of looking a certain way or a certain size is constantly moving and difficult to hit. Better to go for something tangible.
Lasting weight loss is rare. people often have to keep at it even after initial success. In fact, here in the U.S. doctors are taught to probe for reasons for weight loss even when patients tell them they've been trying to lose weight. In other words, it's rare enough that even doctors still look for a disease they may be the reason for losing weight, even in patients trying to lose weight. Therefore, don't beat your self up when you do "slip-up." Your diet is whatever you eat. It can be a good diet or a bad diet. Don't look at your eating as something you're either doing well or failing at. If you allow yourself to eat a variety of food, keep it in moderation and "treat" your self now and then with a bit of your favorites, you'll be less likely to completely over do it and let yourself go for days at a time.
Once again, enjoy the process. I heard a story the other day that was told by Barbara Bush (George Bush's wife...put aside your opinions of George Bush and listen to the story).
People go through life as if they are on a train headed for a destination. They can't wait to get where they are going. They aren't sure where the destination is but they want to get the train ride over and just get there. The reality is, there is no train station out there somewhere...they aren't headed to a destination at all. The journey is the destination and when the ride is over, that's the end of your life.
The point is, don't keep looking and waiting until you reach where you think you need to be in order to be happy. Allow yourself to be happy with the process. You can be happy right now and look at your accomplishments. You can smile to yourself and think about the sacrifice it will take to reach your fitness goals and how proud you'll be when you get there. The journey is the point. Why is your favorite football team so happy when they win the championship or the World Cup? If someone just showed up on their doorstep with a trophy and said "here, well done," what satisfaction is that? The reason they are so thrilled is because they set out on a journey, together, set goals, worked hard, had set-backs, had success, perhaps had more set-backs, and then after a lot of hard work, they won. If you asked them what the best part was, they'll most likely say that it was the long hard hours of preparation, working with others, all going the same direction and reaching the goal. They'll tell you that the path to the trophy was as big of a deal as the trophy itself.
Enjoy the journey and look deeply into the activities you love. When you don't feel much like exercising or dieting, realizing how jogging, or lifting weights and eating right helps you be a better tennis player or soccer player or whatever, will see you through the time when you aren't motivated at all.
