ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: 

WHAT DO YOU DO WHEN YOU ARE STRUGGLING TO STAY ON PROGRAM?  Is it time to eliminate the temptations and get back to basics.  That is, stick stricty with your medical practice's plan of eating.  Mine was very srtict.  Perhaps yours has less gudance.  This may mean some online research or a visit to the nut.  

Or, maybe it is time to restart yourself with an adjusted diet to eliminate what is plaguing you right now.  Luv or hate it, plans like the 5 day pouch test; the wagon plan; the protein train or modified protein sparing fast; or back to liquids only for a bit serve a purpose for many of us.  A.) If it works for you   B.) If it keeps weight loss moving and/ or helps with maintenance   C.) If it is healthy and does not reinforce dysfunctional eating behaviors these may be helpful to you.  The links are included regularly. 

As you get closer to your healthiest weight and especially if you are of a more muscular build and/ or your body holds on to fat like its a winning lottery prize, fat loss vs weight loss gets tougher.  I find body building sites give me the best information on reducing body fat while building and maintainig muscle tone.  This works better for my body as does ketogenic eating than post op wls plans.  Post op plans are as varied as the prescribing surgeons.  You may have to stray to a different HEALTHY plan of eating to get back on track.  We want to loose the unhealthy fat and preserve lean tissue. 

At the end of the day we must find our own motivators.  For me it can be trying on clothes.  As long as it stays free, designer outlets that once had nothing for me will remain on my list of motivatiohnal tools. So will DIETING.  

YES I WILL CONTINUE TO **** FOLKS OFF WITH MY LIBERAL USE OF THE DREADED "D" WORD BECAUSE I AM ON A DIET FOR LIFE.   This is not a simply a lifestyle change for a lot of us.  If I could just make a change I would have done it already and non surgically if possible.  As the alcoholic, junkie, gambler, or other addictive/ compulsive miscreant I have to stay on a plan that suits me every single day.  From time to time I may need to make modifications but that plan is my diet.     

Pick one tihing that can make or break you today.  Self sabotage opportunities always exist.  Put it out there.  No lies or self delusions.  How are you really holding against your life time eating plan on a daily basis?  How will you keep from breaking today?  If you fall, what will it take to get right back up? 

What is today's reason for doing less than you could?  We can always find something that impedes our progress.  The things that hold us back have a way of getting out attention.  Have you noticed that the means to overcome our obstacles also stand up and cheer?  Make a decision today:  Will you focus on your desired outcome or on the obstacles to success. 

TELL IT STRAIGHT PEOPLE.  That is, be straight with YOURSELF.  What are you eating?  How are you exercising?  What is working?  What needs correcting?  How are you objectively measuring your progress? 

Think about what went well and what was not so nice recently.  Consider what works for you and what is counter productive.  Make a plan.  Work your program.  Be good to yourself today. 

SHARE WITH US!  What are your alternatives when you need a jump start?  How do you get back on track?  What sites/ links  do you find helpful? 

    ...All are welcome, jump in at anytime.


For reference:

5 Day Pouch Test (5DPT) website 
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/

 
Protein Train Instructions 
http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205

 
Wagon Plan Instructions 
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon

 
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior 

Protein Sparing Modified Fast (PSMF) 
The no op version.  This version is still severe but far more liberal than the one many pre ops are given.   
http://www.holisticmd.org/wp-content/uploads/2010/12/ProteinSparingModifiedFast.pdf 

Daily calorie needs calculator
A more advanced calculator that's still easy to use.   
Advanced option lets you choose from  3 different calculation methods.  Enter data once for calorie needs at maintenance;  plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan.  Calculator  takes into account age and gender as well as activity level.  Links to other calculators are on the same page.  
http://www.freedieting.com/tools/calorie_calculator.htm

Podrunner
Not just for runners.  Site has a variety of workout music and music timed to progressive running programs for 5k, 8k, 10k, and speed.  In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance.  There is also a variety of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well.  Lengths of tracts vary but there is a speed/ length to suit most workout needs.  
http://www.djsteveboy.com/mixes.html

A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html

No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch.  Perhaps you can only do one or even none today.  Perhaps you do quite a few already.  Either extreme or somewhere in the middle, this self challenge is still for you. 
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/

USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/

I found it from a old post. This is how it works if anybody is interested in doing it. I haven't done it in years but I do remember it working and that's all that matters to me. (We would start on a Sunday and report everyday the next morning what you had for breakfast, lunch, dinner, snacks, and what you had to drink) Weigh in Saturday and report what you loss. You can go on a week or 2 week ride.

Remember the rule of the Train!  The goal is to put your body in ketosis and burn fat. Therefore, you must STAY BELOW 20g of carbs PER DAY. Go to google.com to read about ketosis. On this train ride, you CAN NOT EAT: - Bread of any kind (bagels, crackers, waffles, pancakes, toast, wheat bread, white bread, rye bread, pumpernickel, sourdough - you get the picture). - Rice - Potatoes (white or sweet) - Flour - Gravy - Beans - Sweets (cakes, pies, candy, cookies, M&M's or anything in this family) - Fruit nor fruit juices - Nuts (pecans, brazil nuts, walnuts, peanuts, hazelnuts or anything in this family) - More than one (1) green, leafy, vegetable You CAN EAT: - Any meat (read the labels because some meats have carbs) - Jerky - Eggs - Cheese - One green, leafy vegetable per day (collards, turnips, kale, spinach, romaine lettuce, bibb lettuce) ** BROCCOLI AND GREEN BEANS DO NOT FALL IN THIS CATEGORY ** - Protein shakes (read the labels) - Protein bars (read the labels) - As much water (or other SF, Sodium free, calorie free, caffeine free, carbonation free beverage) as you can hold.

Remember to get in at least an extra 8 ozs of water during the ride to allow your body to get rid of the fat that will be flushed out of your system.

Enhance your ride by doing some sort of activity today.

Let me know if you are interested in doing this and if so, we all can get together and take a ride on one starting Sunday, 9/16. That's if this isn't already going on and I just don't know about it.           (spread the word) about the PROTEIN TRAIN RIDE!

Hello BAF Family,
I haven't been to this forum in a while (2yrs or more) I know Wow! We use to do this diet train thing to lose weight every week. Called something like "protein train or something train" Do anybody know what I'm talking about or have some idea, if so, please let me know if it's still going on or update me on the new weight loss plans that's going on. I'm 8 years Post-op and picking up weight but this diet thing we use to do would knock 2 to 7lbs off you weekly, I use to love doing that together on the forum when needed. We use to post everyday for that week what we ate for breakfast, lunch and dinner. We would weigh ourselves at the end of the week and report how much we lost for that week. Miss U Guys and hope to here from somebody.

Thanks,
Retta

Criteria vary so much among docs & people it really is near impossible to give a straight answer. However, all of your feelings and need for feed back are normal. It might not be your best answer but it can give you a clue as to what you may experience.  I asked for my docs patients and met a few on line.  One got together with me before my surgery and stopped by after my procedure.  She still is a great resource even today. 

Most often you will get the seemingly obviously useless answer that everyone is different.   Translation:  I don't want t leave you hanging but there is nothing uniquely useful I can say to you.  Keep asking & someone may have an answer you need to hear.  Anyone who tires of the question does not have to read it. 

Doubts and concerns are normal.  If you had none something is very wrong with you.  Consider this:  Is it better to sag or to be weighed down by hanging body fat.  That fat will eventually sag too just differently and likely more of it than you have today.  Cosmetically anything can be enhanced with few exceptions.  Healthwise, everything is not as easy a fix.  Pick the more important one for you.  Health or cosmetics. 

Genetics and a consistent sin care routine will help determine your skin tone.  Expect the fattest areas to have more flab.  Expect muscle tone to help but not o perfect.  Forget about that slender twenty year old body.  Even if you were a teen today, that time has past ruined by obesity.  Make the most of what you have. 

Take  a look at some of the past posts by MsMartitalinda and myself for before & recent pics.  We are both fifty + and had rny in our 40s.  We exercise and work at maintenance.  She is 5+ and I am 3+ year out.  Bust your @$$ at this daily and I think we are pretty typical. 

We have different body types.  I out weigh her by 20lbs but she is taller than I.  She skips meals and has to load up on protein shakes to keep her weight up.  I drive past a buffet restaurant and fat attaches itself to my @$$.  Commitment and refusal to ever buy a larger size keeps me going if my clothes get tight.  For MsMartita it is her daily photos.  For you, you will find your way as needed.  

Stay concerned.  Never get complacent.  Never allow yourself to make excuses.  I have a long list of reasons why I struggle, but tomorrow when I go for my follow up that bull**** is not part of the duscussion. 

Exercise daily & work up to a full hr of daily cardio as your health permits.  Strength train daily as well.  View exercise like your need to be clean.  It is not optional.  Improve your eating habits and avoid the "last meals" pre op.  You can and you will do this if you are comitted to success.   

in this age of weaves, porcelain veneers, boob jobs and more, I aint even worried about that... whatever is sagging THAT much can be fixed, by hook or by crook.... what you need to worry about FIRST is being healthy....

some insurance companies cover post-op plastic surgery, most dont.... as I tell me nieces, instead of $200 weaves, $75 nail & lash upkeep, put that money in a cookie jar until you reach your goal....

ots almost impossible to not lose weight on the pre-op diet...adding in exercise only will make the loss easier...the first 2 or 3 weeks after surgery, the diet is pretty much the same as pre-op.... each Dr has his protocol as to when to move on to pureed foods...

some people go back to work a week after surgery.... I ran 3 miles the day before surgery and Im 12 days post-op and today was the first day I could muster up energy to walk more than a mile...as far as travel, that depends.... I dont feel like sitting up in the car for a long ride but I could go lay on a beach for a few hours.... everyone is different...