How best to jump start?

johnlatte

I'm almost 3 years post op. I've gained back 23 of the 60 lbs that I lost from the surgery. I now need to lose 53 lbs to get to where I want to be. That's all on me and not breaking a bunch of bad habits that I had and still battle with. I thought I was good, but I have slid backwards over the years and I can't seem to get a handle on what I am doing. I am a habitual snacker and can eat a lot of small things that don't affect the sleeve. I am trying hard to change my habits, I'm working out every day and walk on average 3-4 miles every morning. I am semi retired, but I try to stay active. I don't weight train nearly as much as I need to due to a torn rotator in my shoulder (from working out). I need a plan to follow that would help me get back on track. Anyone have some good ideas or references that I can look up? I know that if I had a good nutritional plan, I could follow it (or at least give it a good effort). - Thanks

Thaeda

First, I want to say good for you for making the decision to get back on track-- YAY! You should feel really good about that!

I can only speak to what works for me and that is to eat low carb. Eggs and bacon for breakfast, protein and salad for lunch, and protein and veg. for dinner. I also eat dark chocolate just about every day (Hershey dark chocolate kisses are awesome because they have a lot of flavor with minimal impact carb/calorie wise--I usually have 2 as my "dessert"--yummmm). I have found protein and fat keep me full and keep the desire to nibble at bay.

It is great that you are exercising, but weight loss is really 95% about diet. Snacking is fine--- as long as you are eating snacks that are healthy-- like cheese, avocado, meat, veggies, and nuts. I have found though that when I eat lowcarb, I pretty much lose the desire to snack between meals-- the protein and fat keep me very nicely satisfied.

Since I am a low carber, my thoughts on "jump starting" go like this-- no need to count calories right away. Just eliminate carbs. Eat when you are hungry, til you are full. Track what you eat so you can make sure you keep your carbs low (I shoot for under 50g net per day). I choose fatty cuts of meat and fry stuff in bacon grease or butter-- delicious and filling! As you lose weight (and you will if you don't eat carbs), you may find calories come into play--but some people find their appetite is well suppressed and calorie counting is not really needed. I choose to keep track of my calories just by way of information-- not because I "have" to stay under a certain number.

I also am not a fan of "frankenfood"-- the manufactured low-carb substitutes for things (baking mix, sugar free candy, etc.). I have them occasionally, but tend to stick to "real" food as much as possible.

Hope that helps! Please keep us posted on your progress!

authorwriter

I concur with Thaeda. I'll add this: eat real food, not processed stuff. And remember your protein powder, get plain whey protein isolate and add it to your morning coffee, your afternoon drink. Add a little cinnamon, some vanilla to the brew. If you like it sweet, a little bit of monkfruit sweetener, or sucralose, so long as it is not a trigger. You need a lot of protein. Digesting it uses calories and it will kill your hunger. When I need something sweet, I go for yogurt and fruit. If I want 'ice cream' I blend greek yogurt with frozen bagged fruit - the unsweetened stuff. Think hard about everything you choose to eat. See if there is a better choice when you are tempted. It will take some time, but the cravings for the bad/off program stuff will fade and you will be back on track.

And good on you for getting back on track! Go forth!

pawoodhull

I am 4 years out and had a gain through the holiday. Since I haven't yet hit goal, I'm kind of where you are. I saw my bariatric office for my four year a couple of weeks ago. I added an appointment with the nutritionist because I know I'm doing something wrong but wasn't sure what. She made some suggestions that I've implemented. Too soon to say it's working but I'm trying. Along with what Thaeda and Authorwriter said, might I suggest you go back to your bariatric group and see a nutritionist and maybe the exercise specialist (if you have one). Also, maybe attending a support group there will also help. You can do this you know! You still have your tool. Good luck.