2 Years out

Hi Debbie:
Thank you for the response.

I do not drink with meals, and wait 20-30 minutes before and at least an hour after eating.

No carbonation or caffeine.  I drink at least 104 oz of water each day, many times, more.

I do have an occasional glass of white wine, but no more than 2-3 times per month.

I have a protein shake first thing in the mornig (about 5:30 am).
Then at 8-8:30 I have been having a cup of oatmeal with ground flax, a few blueberries and about 3 Tbsp of greek yogurt with 3/4 of a protein scoop mixed in.  Sometimes, I can eat the whole thing, but most times, not.  Maybe 1/2 to 2/3 of it.

Each day, I have decafienated coffee with chickory, 2% and Splenda.  Probably 36 oz total.

At lunch, (about 11)I have 3-4 oz of lean meat, 1/3 c. of veggies and maybe 1/2 an apple.

Mid day (2-3), I was having another protein shake, but have been having protein chips (100 cal) or 2-3 oz. cheese and the other half of the apple.

Dinner is usually another 3-4 oz of meat, 1/3 to 1/2 c. veggies and maybe a couple bites of whatever potato the family is having.

I was having another protein shake before bed (8:30-9:00 pm) with my vitamins, but I have replaced that with water since the nut said I am getting way too much protein.

I ride a stationary bike 4-5 times a week.  I ride for 35-40 minutes, about 20 mph.
I also was doing resistance bands 2-3 times per week, but have been slacking with that lately.  I also like yoga.  I walk from the fathest parking spots and take the stairs whenever possible.

This is all WAY less food than before, healthier food and I seldom exercised before surgery.

Can you see where I am messing up?

Thank you for you offer of help.

Hi Dawn,
Honey, you are doing fabulous but I'm thowing a challenge your way.
Exercise at least one hour a day or at least 4 days a week. Add lifting weights along with working out with bands x2 a week at least.

I don't drink any protein shakes, I get all my protein from food. Try skipping at least one of those drinks and have some nuts, cheese instead or somthing high in protein.

Here's my workout schedule: I walk everyday 3 miles at work during lunchtime with my walking buddy.
My gym work out scheudle:
Monday and Wednesday: Water Aerobics
Tues and Thursday: Weight lifting class
Sometimes on Saturdays: water aerobics
Planning to add spin class later when the snow flies!

Thank you Debbie:
I will try to add more exercise in.

Here is my take on things and depends on if you're trying to lose or maintain.

If you are trying to lose: eat 1000 calories per day, 50% protein and excercise 40 minutes daily with 4 days of cardio alternating with 3 days of strength training.  If that doesn't work after a week, go to 900 then give a week and go to 800, etc.

If you are maintaining eat 40% protein and excercise daily with cardio alternating with strength training.  As far as calories go, what you need to maintain will determine how many.  Start with 1500 and if you keep losing, eat more, if you gain, eat less.  Remember too that your weight goal will need to be a range like 140-150 and "eat less" doesn't kick in until you exceed 150, for example.

Keeping an accurate and honest food and excercise log is important.

Happy 2yr anniversary! It sounds like you've done very well to  me. Your plan seems like a sensible one. You didn't say what you're doing for exercise? Maybe you could change things up or increase your exercise, both cardio and weight training. Just a thought. Anyway, Congratulations on 2 successful years!!!!!!!