questions about maintanence 4 years out

My RNY was July 4, 2011 and I lost 90 pounds withing 18 months at a nice steady pace.  Since then, it kinda started creeping up and now I find myself with 15-20 pounds to lose.  I still have been doing the protein shakes every morning and trying to stay around the early post surgery protien count of 70-90 grams a day. But, i am thinking I need to cut calories in order to get this gain under control (no I am not happy with it!)  so "old timers", what kind of eating plan do you stick to in order to maintain your weight loss? Is it still protien heavy? should I ditch the protien shakes?

Thanks for all your help in advance!

 

 

 

Here is an email I have shared with others that are looking to get back on track, I hope it helps

 

You have already taken the hardest step by saying enough is enough and now I want to get back on track.  Here are some steps I hope will help you. They helped me...  Also, be sure and join the Back On Track Together group link in my signature area.

Planning/Preparing

Remember when we were preparing for surgery?  How many meetings, classes and such did we attend?  We were told the more prepared we were the better our chances were for success.  And they were right. Go through the house, car and work place and get rid of trigger foods.  Stock up on foods that will keep you on track. I removed every carb/sugar temptation and replaced it with lots of protein, veggies and fruits.  

Journaling

Get back to journaling.  This will help you identify when you feel like eating, stress factors and any triggers in your life.  Once you identify these factors, this will help you put tools in place to keep you from eating.  It became clear I was not taking time for me anymore. I worked my day job and then spent the rest of my time caring for my husband.  It was easy to reach for fast, prepackaged food.  Since I purged my home I have to eat clean as there are no other options LOL

Use a tool to track you're eating and exercise like Getting Started with Health Tracker

Once I started to track ever bite and drink it became clear why I had gained.

Goals/Rewards

Make a list of goals for yourself.  Make them realistic and small.  Some of mine were move more, purge all junk from my home, eat more protein.

Food

In general, a long term post-weight loss surgery eating plan includes foods that are high in protein, and low in fat, fiber, calories, and sugar. Important vitamins and minerals are provided as supplements. (if you had a different surgery adjust this to your food plan)

Water

Water is our Best Friend. I have to say I never went back to pop or any bad drinks, however I was drinking tea like crazy. What is wrong with drinking tea?  I was either using sugar or 3 equals and 3 sweet n lows per 32 ounce glass.  So I was either pushing to be diabetic or get cancer.  I found once I started carrying a bottle of water around 24/7 (yes had one at my bedside) I lost the cravings for the sugar and I KNOW those artificial sweeteners are not good for me. Look I am old and if you add up all the artificial sweeteners I have consumed I am sure I am at the rat in the lab getting cancer threshold

MOVE!

I can't say enough about how key this was for me. The reason I kept my weight off for almost 10 years was no matter what I kept moving.  If I could not go to the gym I would walk. I loved Zumba, bootcamp workouts, lift weights. When I stopped, the weight came on.  So for me I am starting slow to avoid injury by walking and using some of the workouts on my Demand TV.  Find something you love to do and it won't feel like a pain in the *** to do daily.

Support

If it's an option "run" don't walk to a support group.

Keep me posted on how you are doing

Hi, coming up on 5 years out here. I had a goal of 160 and made that by my first anniversary. I dropped to 150 but that was only for about 4 months then I worked my way back to 160. It's been about 2 years since and I stay between 160-165.  I am your basic high protein, low fat, low carb eater.

As far as using protein as part of your overall eating plan I personally feel that you are too far out for that. It's liquid so it is passing through your pouch very quickly. They just don't "hold up" for me like they did in the beginning.

I will always be eating protein first. It's just what we do now. Keep your simple carbs as low as you can. What is your daily calorie count like? If it's over 1200, maybe you need to cut it but it's close. If it's under that, I would say no, don't cut.

Pay attention to what you are eating. It's really easy to let carbs sneak in and not realize how many you are eating.

 

I try to stay on my bariatric plan for maintenance - 18+ months (I'm 6 years post RNY).  I eat protein first every meal, then veggies, fruit & complex carb.  I've taken white flour and sugar, fast food, junk food out of my diet.  I try to stay away from packaged food and just eat REAL food - like meat, fish, eggs, cheese, vegetables, fruit, organic butter, etc.

I journal what I eat for a month, twice a year.  I count calories, grams of carbs, grams of protein and ounces of fluid.  Journaling lets me see where I may need to "tweak".  I want to eat food that provides nutrition to my body, my brain, internal organs, etc.  If it is "empty calories" I give it up or limit it.  I also don't drink calories with the exception of protein drinks or organic half and half in my hot tea.

I do have a hot protein drink every morning.  It keeps me satisfied until lunch and the hot protein helps me "move", if you know what I mean.

I aim for 1000-1200 calories a day, less than 100 grams carbs, 80-100 grams protein and 100 ounces of fluid.

 I also have reactive hypoglycemia - so I keep sugar grams to 7 or less per serving of whatever food I'm wanting to eat.

I drink 8 ounces of water before I eat and do not eat for 30-45 minutes after I eat solid food.

I also read about health and nutrition (click on my name or icon to see a reading list), and visit OH.  I attended support group for the first 3 years and then dropped out because it was pre-ops and newbies and it wasn't helping me.

Keep annual appointments with bariatric surgeon and dietitian.  Take all supplements recommended by ASMBS and any supplements  needed from lab work.   I also weigh daily to be aware of any trend of the scale upwards - so I can address it immediately.

Best wishes.

I am 5 years post-op. I am able to eat a lot more calories than most post-ops...and I am not complaining! 

I am in maintenance and I eat every 2-3 hours. I eat 3 main meals and 4-5 snacks daily that include protein. I eat 1800-2000 calories a day (and that is without exercise).

I am a Lacto-Ovo Vegetarian. I eat at least 100 grams of protein a day. I eat simple carbohydrate dairy products that are no fat or low fat. I eat eggs. I eat complex carbohydrate beans. I also eat simple carbohydrate fruit and complex carbohydrate vegetables and whole grains. I do not count daily carb grams. All carbs are not created equal. I definitely refrain from eating refined carbs.

I drink at least 64 ounces of liquids daily. I take all my vitamins, supplements and calcium.

I had not participated in a formal exercise program due to Rheumatoid Arthritis and Osteoarthritis until recently. I had right knee replacement surgery in July 2014 and left knee replacement surgery in November 2014. I am now getting back to an exercise routine on a daily basis.

 

Just MHO but I would ditch the shakes