Expert: Ginger - 8/7/2010

Question
Hi. I am in a state of confusion and slight panic. Over four years ago, I decided it was time for me to lose weight. I had reached 170 (my highest weight), and was very unhappy. I decided to join a gym and lose weight the healthy way. I calculated the amount of calories needed to keep me at 170, and cut back 500 each day. I changed my entire diet, eating mostly lean protein and vegetables. I was going to the gym 5 to 6 days a week for at least an hour. I quickly started losing weight, and eventually over time was down to 139. I am only 5'4, so at 139 lbs, I hadn't quite reached my goal weight. Although I was still exercising constantly, I stopped losing weight. I had hit a plateau, and everything I tried to overcome it did not work. Around the same time, I had started a new job, which involved working a swing shift. I began working many 12 hour shifts, and eventually stopped going to the gym because I had no time. In fear of gaining all my weight back, I dropped my calories to 1200. I never went below 1200 because I had no intention of starving my body. Over a few months, I started dropping weight again (without exercising) and eventually hit 120 lbs. I was very happy at that weight. I was never looking to starve myself or keep losing weight. I just wanted to be healthy. Since I still had not managed to fit in time for exercise, I kept my calorie count at 1200. I would plan daily menus, and count every calorie that went into my mouth.

Eventually, the lack of calories took a toll on my body. My blood pressure dropped, and I would experience dizzy spells. I was always cold, even when it was warm outside. I was constantly constipated, and stopped menstruating. My period did return after some time. Recently I started eating a little more. I have also had a few binge episodes. Somehow, in the past two months I have gained 14 lbs, and am very unhappy. I do not fit into my clothes any more. Now I know that the numbers on the scale should not matter, especially if you are muscular, but I know my weight gain is not due to gaining muscle. My fear is that I have ruined my metabolism, and will only continue to gain weight. I want to increase my calorie consumption, and lose weight at the same time. I would like to go back to a healthy weight weight while consuming the right amount of calories and not starving my body. I'm scared and do not know what to do. I do not want to gain more weight because I will become more depressed than I already am. I worked so hard to lose weight, and I eat healthier than most people I know do. What can I do?? I never considered myself anorexic, but have I damaged my body and metabolism? Any advice is greatly appreciated!


Answer
Hi Federica,
This is a question I get asked often. I know it's scary, because you feel like you'll continue to gain until you're back to your heighest weight, but unless you're overeating, you won't.

When you don't eat enough calories, your body goes into starvation mode, as you know. It holds onto every calorie you give it, because it can't be sure when it will get more. Your metabolism lowers. The only way to get your metabolism back up again is to eat a healthy number of calories from healthy foods, and to exercise. Exercising like you were, though, isn't necessary- three or four times a week for an hour each time is enough. Too much exercise can actually have the opposite effect you want it to have- it will increase the levels of the hormone cortisol in your body, and will do nothing for your metabolism. It can actually slow it down! You can get your metabolism back to normal, for sure, but it will take some time and effort.

Everybody has a natural setpoint weight- the weight you are when you're neither dieting nor overeating. This is the weight your body wants to be, and where it is the healthiest and will function the best. It's likely that your setpoint weight isn't 120 pounds, but isn't 170 pounds, either.

I would really advise you to talk to your family doctor or a counsellor, and tell them what you've told me. You definitely do have disordered eating patterns and thoughts about food and exercise, and it's best to get them treated now, before it gets worse (and it easily can). The sooner you can deal with this, the quicker you'll be able to get your metabolism back to normal, be happy with yourself without worrying about counting every calorie, and be healthy.

Hope this helps!
Good luck,
Ginger