Coming back

hello! It's been at least a year since I've posted. I lost over 100 lbs with RNY in 2011, but recently gained back about 15 lbs. I figured I better reach out for support before the regain becomes overwhelming. I look forward to supporting my fellow OHers and receiving support again. I know how important support and accountability are, so I'm quite frustrated that I lapsed in doing what works. I'm also looking forward to getting back to the basics of the pouch rules. Thanks for letting me share.

Hi proudmama13

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 Kathy! Your advice is amazing. ThNk you so much for taking the time to reply. I joined back on Track, now I just need to do the footwork and stay plugged into the group. Thank you again, and I look forward to getting to know ya!

Hi, I had my surgery on October 3, 2012. Lost 125 lbs and have recently gained 15 lbs. looking forward to getting back on track. What are you going to change to lose those few lbs. ?lee

Hi Lee! I'm going to change a few things, but basically just getting back to the rules of the pouch.

1. Protein first, then veggies, then starch

2. No liquids 30 minutes before/after a meal

3. No carby slider snacks(I got into a bad habit of eating all the slider foods I know I should avoid.) 

4. Write down everything I eat and email it to my accountability partner daily. 

5. Measuring my portions

6. Incorporate more movement into my day.

Thats the basics of my game plan. How about you?

 

Hi, thanks for responding.  I'm thinking similarly. Trying to incorporate two protein shakes a day and move away from carb snacks and use protein and no sugar snacks instead. Also , small frequent eating schedule. I'd like to keep in touch. I need to shop for essentials and purge the house so I'll probably start next week . Let you know. Lee

Proud of you that want to get back on the wagon. You can so do this!!

Hi Kathyjs!

 

Thank you so much for the encouragement! It is so very appreciated. Have a great day!

This is a good post.   Now that I am out for 3 ½ years,I'm giving thought to renewed effort too.  It is been two bad winters and I am very aware of how hard it is to get out and exercise when all I want to do is keep warm.  We are in the 60's today and I need to go outside and clean up branches and take a walk in the woods.  

Good luck to you.