This weight cycling is demoralizing and extremely hazardous to one’s health. Increased heart and gallbladder disease are prevalent among those who cycle their weight in extremes.
The program you adopt to lose the weight should also include methods of keeping the weight off once it has been lost. A proper nutrition plan coupled with an exercise routine will help lose the weight and keep it off.
Try to eat at least 5 times a day if possible. A couple of these can be considered snacks as long as you consume the right amount of calories to lead to your next meal. The reasoning for eating 5 times or more a day compared to the recommended 3 times is to help control your insulin and blood sugar levels, gaining protein to support growth and recovery, and reducing the need for fat to be stored. Consuming the right number of calories throughout the day will keep you fueled. By consuming less calories than you need your body will go in to “famine” mode which will convert the food consumed to body fat.
You cannot lose fat quickly and safely unless you follow a negative caloric balance regimen. You also cannot gain muscle faster unless your caloric intake is positive. A personal trainer can help you asses your goals and plan out a nutritional and exercise program to lose fat and inches and gain muscle.