Help Needed w/Nutrition & Exercise

Good Morning all! I need some assistance with what should be second nature by now, but frankly isn't...and it terrifies me. I have been happily successful and plateauted at a 95-lb weight loss since my WLS for a long time. However, for the last several months, my weight and eating has been getting more uncomfortable than I would like. The scale hovers within a 5-lb gain and I don't concentrate on that so much, but my clothes are starting to get a bit snug, which scares me. And now that my little stomach can handle more volume, I'm scared that I don't actually know what causes a person to gain or lose weight. Is it calories, too much sugar (what is too much?), too much fat (what is too much?), etc, etc..... Some of you may be thinking, how can she not know this after a lifetime of being overweight, but it feels like it's different after surgery. Is it still calories? I eat more sugar than I know I should, is that making me hold onto fat? Also, I need to get my butt into gear with exercise and I'm not sure what to do. Does anyone know of a GOOD nutritionist who concentrates on WLS who can explain the body's processes to me and help me eat better and exercise? Sorry for ALL the questions, I really I'm all over the map here. LOL! But I'm worried and scared and can now understand why even a few pounds or a few inches scare the bejeebies out of people. Any help you can offer would be greatly appreciated. Have a blessed day! Dawn

Hello Dawn, you sound like me! I had my surgery in May 2005 too, I am down 138 pounds and the last two weeks I saw a weight gain. I was up 5 pounds and I was scared. But I had to own up to it, I was eating more. I went back to the basics, the protein bars, the protein, no breads. I work out five days a week for 1 hour. My workout alternates, one week I spend 30 minutes on the treadmill and then 30 on weights for toning, the next week I use the cross trainer for 30 and the stairmaster for 30. My doctor warned me from the beginning the honeymoon stage is over after 18 months, after that if you want to eat you have to move. I try to stay away from breads and sugars, there is so many sugar free products now it is easier than it used to be. I also find that weighing myself ever other day keeps me real. Hang in there, dont give up, some weeks will be better than others but you have to grab those five pounds before they turn into 50!

Dawn, if you want some exercise videos, let me know. I have a bunch that I am about to give to goodwill. Good luck! Hugs, Tracy

Hi, Dawn! Basically it boils down to calories in vs. calories out. If you take in more than you release, you will gain weight. If you take in less than you release, you'll lose. Now, don't get me wrong, there are "good" calories and "bad" calories. Foods high in fat and sugar tend to have more calories and very little nutritional value. Natural (not necessarily organic, but natural) tend to be much more nutritionally valuable and lower in calories. I'm not one to give any advice about exercise. I'm not able physically able to exercise right now because of my recent TT and a pinched nerve in my back, but before I had so many health issues I was very active at the gym - at least 5 days/week of 40-45 minutes of cardio and 20-30 minutes of weights. I wish I could do more than I'm able to right now, so be thankful that you are able to and do it!! A good nutritionist is hard to find. There's none around here that have any WLS experience, but really this far out, I think that we should be eating pretty much as a normal person - but I could be wrong. Michelle

Hi Dawn, Michelle is right. it's calories in versus calories out. I consider all sugar bad. No nutritional value, and it will make you crave more. With that said, even the sugar free foods have fairly high calorie content, but they are a better substitute than the sugar versions. Consider the SF foods as treats, meaning, they should be used sparingly. I recommend reading the South Beach diet book. I feel this is how we should be eating, not only to lose, but for the rest of our lives. Good quality, lower fat protein, fresh veggies and fruit, only whole grains, and those in moderation. The way we eat now is NOT a diet, but a way of life. I am at maintainance, and weigh myself daily. I maintain a weight of 141 plus or minus two pounds. If I go above 143, I cut back on the grains. I still supplement my diet with a liquid protein drink one to two times a day. I love certain SF cookies, but I eat them only occaisonally, and only one serving at a time. I think the people who have a harder time with regain are those who eat a larger amount of processed carbs, so again, I recommend you stay away from them, period. As for exercise, I work out a minimum of four days a week, no excuses. I don't like doing it, but whether I like it or not doesn't factor into my decision to do it. I work out at home to DVD's and particularly use the Leslie Sansone's Walk Away the Pounds. They are easy for beginners to do, and come in increments of 1 to 5 miles. The distance I "walk" depends on how much time I have that day. By working out at home, I don't have any excuse about having to leave my home to go to the gym. The cost is reasonable, and there are no gym fees involved. I would recommend the 1,2,3 mile Express series of DVD's, so you can work your way up to the longer distance/time. It comes with a stretchie band, so there is some resistance training also. I've been doing this for over a year now, and keep track of my distance on my calendar. So far this year I've walked 133.5 miles. By keeping track, it keeps me going. Again I say, I don't have to like it, I just have to do it. Good Luck, Debra M. 351/141 below goal 5'5" 51 years old

Debra, I follow SBD pretty much as well. If I find a food in the store that has the "SBD approved" or whatever on it, I usually am okay with eating it. I try mostly to eat very naturally, though, like I said before. SF cookies are my weakness. I eat them pretty regularly but do try to limit them to one serving or less when I do eat them. I wish I could exercise more. My back is a mess, though, especially since I had my TT and have to wear a binder. It just makes that pinched nerve in my back hurt like all heck (to put it nicely ). Michelle Open RNY 5/5/05 370/180 (at goal)