The Good, The Bad and the Reality of WLS - Part 4 - The Reality
The Reality:
Regain is Easy!
I am so glad that I lost beyond my goal because let me tell you, those old, bad habits & cravings sure came back with a vengeance! It happened slowly at first & I have to admit that I tested the waters. After 2-3 years, I “tried" forbidden food & found that I could eat it, and at first, it didn’t seem to have an impact on my weight. I may have even been a bit smug about it! But, my lower intestine fooled me & learned to absorb calories very efficiently, thank you. Now, those little snacks have a tendency to pack onto my butt & stay there! Over the summer & fall & holidays of 2011, I gained around 20 lbs from my lowest weight. This put me about 10 lbs above my “goal" weight of 130 lbs. I started to buy larger pants & sensible shoes! I had to give my head a shake! I then put a plan together to get back on track. So far, I’ve worked my way back to my goal weight & hope to maintain this weight or lose a bit more.
The Plan to getting back on track:
1) Follow the Basic Post WLS Rules:
· Use dietary recommendations from Dietician as a guideline
· Control portions – listen to my pouch as my restriction is still there.
o Avoid “eat-everything-on-my-plate" syndrome at restaurants by putting ½ of the food in a take home container at the beginning of the meal.
o Pour salt over what is beyond a reasonable portion
o Share a single entrée with someone.
· Eat 3 meals & 2 snacks per day
o Make sure I eat a healthy breakfast
· Minimize simple carbs (anything white) & maximize complex carbs (fruit, veggies & whole grains) o Balance complex carbs with protein
· Eat protein first o Ideal protein intake = weight in lbs / 2 = protein grams / day (never exceeding 120 grams /day)
· Re-commit to a healthy lifestyle
2) Track, Track, Track:
· Tracking via a daily food diary makes me accountable for everything I put in my mouth.
· Goal = 40% of calories from protein, 30% from carbs & 30% from fat
· I tracked EVERYTHING for the first 18 months & will trac****asionally as I need to
3) Exercise:
· 3,500 calories = 1 lbs/0.5 kilos of fat
· Cutting 500 calories each day either by diet or exercising will result in 1 lb lost/week
4) Drink Water:
· Drink at least 64 oz/2 litres of clear, uncarbonated liquid per day
· Don’t drink & eat at the same time to maximize satiation
· Avoid pop & caffeine
· Don’t drink alcohol while you’re losing weight to be kind to your liver (who’s already overworked processing the fat you’re losing)
5) Take Vitamins:
· Injected is best. Liquid, chewable & dissolvable strips are good. Capsules are OK. Pills are just OK.
· I will take (this will vary from person to person):
o B-12 injection from family doctor every other month
o 2 chewable ADULT Centrum Select multi-vitamins twice per day
o 3 Chewable Bariatric Advantage Calcium Citrate tablets over the course of the day
o 2 chewable Jamieson C & D cherry flavoured tablets
o 1 TwinLab Allergy D Dry Vitamin D capsules
o 3 FeraMAX Heme Iron capsules per day (open contents in food) over the course of the day
6) Get Restful Sleep:
· Try to get 7-8 hours of uninterrupted sleep per night.
· Nap if I have to.
· Go to bed at the same time every night
· Limit caffeine after 2:00 pm.
7) Track Weight:
· Weigh myself daily – at the same time of the day – to avoid weight creep
· Allow realistic weight fluctuations of 5-8 lbs.
8) Control Unhealthy Snacking:
· Don’t bring crap in the house.
· Cut out late night snacking & stop eating at 8:00 pm.
· Plan my snacks
· Avoid justifications/rationalizations:
o It’s my birthday! It’s your birthday! It’s Thanksgiving/Christmas/Easter/Hallowe’en/Pollywog Day! It’s free muffin day! It’s the week-end! I’m on vacation! I’ve been good & I deserve it! Three bags of chips for $1.00! I HAVE to support the Girl Guides! Yada, yada, yada.
· Avoid Simple Carbs
o Simple carbs drive carb cravings. Period. Stop it!
o 5-day pouch test is a good tool to purge simple carbs & cravings from system.
9) Maintain Support:
· I will lean on my family & friends & thank those who kindly tell me I need to get back on the wagon. Thanks Patty.
· I will continue go to WLS Coffee Groups & Support Groups.
10) Be Resilient:
· I will remember that I am a good person who deserves to be healthy.
· I will not let a setback paralyze me. My next snack, meal or morning represents a fresh start. · I will remember that lifestyle change is a marathon, not a sprint.
· I will remember that I am not perfect, nor do I need to BE perfect.
· I will establish realistic goals & milestones!
Me today:
Regain is Easy!
I am so glad that I lost beyond my goal because let me tell you, those old, bad habits & cravings sure came back with a vengeance! It happened slowly at first & I have to admit that I tested the waters. After 2-3 years, I “tried" forbidden food & found that I could eat it, and at first, it didn’t seem to have an impact on my weight. I may have even been a bit smug about it! But, my lower intestine fooled me & learned to absorb calories very efficiently, thank you. Now, those little snacks have a tendency to pack onto my butt & stay there! Over the summer & fall & holidays of 2011, I gained around 20 lbs from my lowest weight. This put me about 10 lbs above my “goal" weight of 130 lbs. I started to buy larger pants & sensible shoes! I had to give my head a shake! I then put a plan together to get back on track. So far, I’ve worked my way back to my goal weight & hope to maintain this weight or lose a bit more.
The Plan to getting back on track:
1) Follow the Basic Post WLS Rules:
· Use dietary recommendations from Dietician as a guideline
· Control portions – listen to my pouch as my restriction is still there.
o Avoid “eat-everything-on-my-plate" syndrome at restaurants by putting ½ of the food in a take home container at the beginning of the meal.
o Pour salt over what is beyond a reasonable portion
o Share a single entrée with someone.
· Eat 3 meals & 2 snacks per day
o Make sure I eat a healthy breakfast
· Minimize simple carbs (anything white) & maximize complex carbs (fruit, veggies & whole grains) o Balance complex carbs with protein
· Eat protein first o Ideal protein intake = weight in lbs / 2 = protein grams / day (never exceeding 120 grams /day)
· Re-commit to a healthy lifestyle
2) Track, Track, Track:
· Tracking via a daily food diary makes me accountable for everything I put in my mouth.
· Goal = 40% of calories from protein, 30% from carbs & 30% from fat
· I tracked EVERYTHING for the first 18 months & will trac****asionally as I need to
3) Exercise:
· 3,500 calories = 1 lbs/0.5 kilos of fat
· Cutting 500 calories each day either by diet or exercising will result in 1 lb lost/week
4) Drink Water:
· Drink at least 64 oz/2 litres of clear, uncarbonated liquid per day
· Don’t drink & eat at the same time to maximize satiation
· Avoid pop & caffeine
· Don’t drink alcohol while you’re losing weight to be kind to your liver (who’s already overworked processing the fat you’re losing)
5) Take Vitamins:
· Injected is best. Liquid, chewable & dissolvable strips are good. Capsules are OK. Pills are just OK.
· I will take (this will vary from person to person):
o B-12 injection from family doctor every other month
o 2 chewable ADULT Centrum Select multi-vitamins twice per day
o 3 Chewable Bariatric Advantage Calcium Citrate tablets over the course of the day
o 2 chewable Jamieson C & D cherry flavoured tablets
o 1 TwinLab Allergy D Dry Vitamin D capsules
o 3 FeraMAX Heme Iron capsules per day (open contents in food) over the course of the day
6) Get Restful Sleep:
· Try to get 7-8 hours of uninterrupted sleep per night.
· Nap if I have to.
· Go to bed at the same time every night
· Limit caffeine after 2:00 pm.
7) Track Weight:
· Weigh myself daily – at the same time of the day – to avoid weight creep
· Allow realistic weight fluctuations of 5-8 lbs.
8) Control Unhealthy Snacking:
· Don’t bring crap in the house.
· Cut out late night snacking & stop eating at 8:00 pm.
· Plan my snacks
· Avoid justifications/rationalizations:
o It’s my birthday! It’s your birthday! It’s Thanksgiving/Christmas/Easter/Hallowe’en/Pollywog Day! It’s free muffin day! It’s the week-end! I’m on vacation! I’ve been good & I deserve it! Three bags of chips for $1.00! I HAVE to support the Girl Guides! Yada, yada, yada.
· Avoid Simple Carbs
o Simple carbs drive carb cravings. Period. Stop it!
o 5-day pouch test is a good tool to purge simple carbs & cravings from system.
9) Maintain Support:
· I will lean on my family & friends & thank those who kindly tell me I need to get back on the wagon. Thanks Patty.
· I will continue go to WLS Coffee Groups & Support Groups.
10) Be Resilient:
· I will remember that I am a good person who deserves to be healthy.
· I will not let a setback paralyze me. My next snack, meal or morning represents a fresh start. · I will remember that lifestyle change is a marathon, not a sprint.
· I will remember that I am not perfect, nor do I need to BE perfect.
· I will establish realistic goals & milestones!
Me today:
OH Certified Support Group Leader for the York Region/GTA Support Group.
The reality is right. You still look great. I'm in the same boat - I only lost about 5lbs below my personal goal (about 15lbs below my surgeon's goal). And now I'm up about 20lbs from my lowest weight. Currently focused on many of the same things you are to get back to where I want to BE!
I have realized how terribly important exercise is for me. I need to exercise daily.
I have realized how terribly important exercise is for me. I need to exercise daily.
Proud Member of the Cambridge Crew! 
HW293/LW147/CW158 Height 5'9" Working on Maintenance!
Fleur de lis TT and Brachioplasty - Oct. 19, 2010 Breast reduction and scar revision August 2, 2011
HW293/LW147/CW158 Height 5'9" Working on Maintenance!
Fleur de lis TT and Brachioplasty - Oct. 19, 2010 Breast reduction and scar revision August 2, 2011
I have found myself disappointed and stalled... self inflicted of course, and I want to thank you for this series of posts. They and your pics are inspiration and may be the extra kick in the extra butt I need right now
Referral April 9/09, Orientation April 19/10, Surgery Oct 20/10
"Let go of the past and go for the future. Go confidently in the direction of your dreams. Live the life you imagined." - Henry David Thoreau
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