Any vets out there???

LOL, Kim.  Where is that???

http://www.obesityhelp.com/group/backontracktogether/discuss ion/

It's Cathy W's group, with Kathy S as a moderator

Hey Chesa!!!!

I got to goal in 2009.  Then lost my way about 2010/2011.  Life got in the way.  Oct 15th I got back on track.  Down 31 lbs since.  I just keep pluggin'!

Welcome Back!!!

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... 

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 bad carb/sugar temptation and replaced it with lots of protein, veggies, grains 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?, 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, lifting weights. When I stopped, the weight started coming back.  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.

Thank you so much for your reply. Such good advice! You are so kind to take the time to help so much! I will definitely keep in touch and start with a doable goal!

Hi, I am 7 plus years out and actually was a little below goal until a year or so ago. I got a little lax about eating and have put on about 8 pounds.  Just a few crackers and dip here and there and cashew nuts or an extra glass of wine.  Over the years its easy to become less vigilant and easy to eat a few unnessary things .Go to the VSG Maintenance Group for people who are dealing with the same thing. I go up and down the same couple of pounds and in my case I think I need more activity. But at 5'4" and 132 I just don't feel like I am fat or should be dieting.  My surgeon thinks I should lose a couple just to keep it from getting out of hand.  Medications can sure mess with your weight and vitamins for life are critical. See the vsg maintenance group named below my signature.  Best of luck.  Diane S

Hi Diane! Thanks for your reply. I never was able to lose weight like that and be under goal. My doctor wanted me under 150 and I stayed around 141-143 for 7 years. I'm also 5'4" and would love to be where you are. It's just depressing thinking you have finally conquered your weight issue and then there it is. What did your dr. want your calorie and protein intake to be?

Hi, in weight loss phase Dr. Cirangle said to get 70 g protein and 500 to 600 calories per day and no more than 20 carbs. Thats pretty strict but I found it ok since I was not hungry much. 

My doctor made no such guides for maintenance other than to keep protein high - he thinks 80 g. I think its kind of up to each person to figure out what they can maintain on. I had a resting metabolic rate test and the result was 936 calories if I slept all day.  I find I maintain on 1200 to 1300 calories per day. Not much but I can live with it. The big thing is absolutely no pasta, potatoes, rice or bread. Once in awhile a tortilla or some thin pizza crust. Now I do feel hunger and am tempted by unhealthy things but I adhere to the low carb stuff and do pretty well with that.  My regain was due to chips and dip which we had at art openings and once I ate one I could not stop.  So I just make sure i don't work the art openings anymore. 

Yeah the further out you get the harder it seems to lose but it can be done. GL. Keep to protein and veggies. Diane S

Thanks so much!

First of all regain from your lowest happens and should be expected...to a point.  I'm talking up to 25% of your ewl to be normal bounceback.  If you're gaining more than that, then its time to take a hard look at what you're eating and make changes.  I'm sure you're eating much more than the noob, so be mindful what exactly you choose to eat.