More to Lose ... Friday's Game Plan

I almost didn't post today... I had the blues... Yesterday was not a stellar day. Not posting is not going to help the situation. So here I am again today. My mom goes home in the morning. It's been great having her here, but it will be easier to be compliant without the temptation of great southern home cooking greeting me every evening when I come home from work. So, here I go again with my gameplan. I truly believe continue to post is going to help me get on track eventually! Thanks for taking this up and (lots of downs right now) journey with me! Breakfast: turkey deli 3 oz Lunch: South Beach - Chicken w/Broccoli & Cauliflower Dinner: Grilled salmon Romaine Lettuce Vingarette Snack: Tilapia 2 oz Sugar free popsicles Exercise: WATP (Didn't get up for the pool again... stayed up too late) Nutrition: Calories 794 Fat 19 Carbs 21 Protein 125 Hope you have a great day!!!

Yesterday, wasn't good for me, despite the fact that I planned. I ended up eating stuff that people had put out around the office. Bad, Bad, Bad. But today is a new day and if I can get through the weekend, then I know I should experience a loss of at least a pound. Here's today's plan: Protica Protein Breakfast 1 Egg 2 Turkey Sausage Cheese Lunch 5oz Turkey Meatloaf 2oz Vegetables Dinner Shrimp Stirfry Chicken Eggroll Snacks 3.5 Pear Halves 1 Orange Nutrition Calories 1197 Fat 51 Carbs 75 Protein 111 Walking on the treadmill (30 minutes)

First of all, I have to say that I am so frustrated at not losing (since I really have been so good) that I figured I would go off - just a bit - yesterday. I really didn't go off, I ate 4 South Beach cookies, a cup of grapes, a handful of Sun Chips and some ricotta cheese with Splenda and SF white chocolate syrup. Well, I gained a pound!!!! I don't get it. I've been under 900 calories for a week and haven't lost a pound - one day of 1200 calories and I gain! Sometimes I feel like I didn't even have the surgery. OK I have vented. I am going to pick myself up and dust myself off and get back on the wagon. I'm off of wor****il next Wednesday, so I have to be careful not to pick and nosh at home - gotta keep myself busy. Here's my plan for today: B: Flakes & Fiber cereal S: tilapia L: Boca Burger with melted cheddar cheese, small green salad with SF dressing S: Carb Fix pretzels D: Tilapia on a green salad with cottage cheese and SF dressing S: South Beach cookies (2) Totals: Calories: 827 Fat: 24 Carbs: 35 Protein:99 I'll probably do the WATP at least once. Gonna work on taking down Christmas tree and decorations, so I'll be busy up and down. I bought some red seedless grapes last night and when I put them into fitday.com, I was shocked that they were so high in carbs. One cup has 28 carbs!!! Guess I won't be having those anytime soon.... Hugs, Nancy 280/176 / 155

Nancy, I feel your pain. It seems like since the honeymoon period is over, what's the right mix of calories, protein and carbs. Its difficult. Its really hard to get away from the carbs too, everytime I log my food into fitday I am suprised at the number of carbs I am eating. If I restrict my diet too much I feel super hungry and end up eating, guess what more carbs. And with the calories, what the heck is the right number? I've read in some places that if you restrict calories below 1000, your body goes into starvation mode and you don't lose...does that mean we need to eat at least 1000 calories

Teah, I can't seem to find the magic numbers either. It seems logical that if you eat less calories, you'd lose weight - right? I know what you mean about starvation mode - that's why I tried to eat more calories yesterday. The thing is, if I eat more, I gain. Eating under 900 is like maintenance for me...what's up with that????? I'm going to continue on another week or so and see what happens. If nothing, then maybe I'll go to the main board and ask for help. We'll get there - we just can't give up!!! Hugs, Nancy

I asked aroud about the calorie thing. Someone suggested the stillman diet to jumpstart weightloss. Also eat no more that 800-1000 calories and 50-75% of calories should come from protein sources. I'm trying it this weekend. I'll let you know how it goes.

I ran across "Four Rules" for WLS success... We now what to do, but it sort of enforces it. My biggest hurdle is unplanned snacking!!! "Weight loss will cease if WLS patients eat processed carbohydates!!!" (http://livingafterwls.com) Rule 1: Protein First The first rule for living after Weight Loss Surgery (WLS) is Protein First - that means eating protein for three daily meals, and protein must be 50 percent of food intake. Animal products are the most nutrient rich source of protein and include fish, poultry and meat. Dairy protein, including eggs, is another excellent source of protein. Nuts and legumes are also good sources of protein, but sometimes difficult for the bariatric patient to consume. Science is proving that a protein rich diet will prompt weight loss and increase energy. The body contains over fifty-thousand different active proteins all made out of the same building blocks: amino acids. Amino acids are made of carbon, hydrogen, oxygen and nitrogen as well as sulfur, phosphorus and iron. Many diseases - including obesity - indicate an amino acid deficiency. Weight loss surgery patients don't have a choice, they must eat lean protein or they will get sick, anemic, and weary. Weight loss will cease if they eat processed carbohydrates instead of lean protein. Dumping or vomiting may also result if patients do not eat lean protein for the first half of every meal. The distinction must be made between high fat proteins and lean proteins. A gastric bypass patient cannot tolerate high fat proteins such as bacon, fatty beef or sausage products or greasy fried chicken: these foods cause nausea and vomiting. In addition, these high fat protein rich items are contributors to obesity and should be avoided by anyone wishing to control their weight. Rule 2: Drink lots of water Dieters are often told - drink water. Drink a minimum of 64 ounces a day -eight glasses a day. Gastric-bypass patients don't have a choice: they must drink lots water. Other beverages including coffee, tea, milk, soft drinks and alcohol are forbidden. Water is the essential fluid for living. Water is one of the most important nutrients the body needs to stay healthy, vibrant and energetic. A tell-tell sign of a gastric bypass patient is the ever-presen****er bottle. The human body is a magnificent vessel full of water. The brain is more than 75 percen****er and 80 percent of blood is water. In fac****er plays a critical role in every system of the human body. Water regulates body temperature, removes wastes, carries nutrients and oxygen to the cells, cushions the joints, prevents constipation, flushes toxins from the kidneys and liver and dissolves vitamins, minerals and other nutrients for the body's use. Nutritionists say a precise measure of the body's need for water is to divide body weight (pounds) in half and drink that many ounces every day. That number could well exceed 200 ounces a day for morbidly obese people actively engaged in weight loss. The body will panic if actual water intake is significantly less than required. Blood cannot flow, waste processes are disrupted and the electrolytes become imbalanced. Proper hydration prevents inflammation, promotes osmosis and moistens lung surfaces for gas diffusion. It helps the body regulate temperature, irrigate the cells and organs and promotes all functions of elimination. Certainly by drinking plenty of water many people could resolve inflammation and elimination problems that result from insufficien****er intake. Adequate water facilitates weight loss. Rule 3: No Snacking Snacking is the worst possible thing a WLS patient can do. If patients snack they cease to lose weight and could possibly regain weight. In addition gastric bypass snackers risk severe swings in blood sugar levels and glucose overdose, they fail to move forward to the healthy life that surgery makes possible. They feel like failures when the WLS does not result in weight loss. The nature of gastric bypass surgery gives patients an edge on beating the snacking habit. When a patient eats three protein-rich meals a day the body's fuel requirements are met and satiation results. Hunger does not occur if water is sipped throughout the day. If a patient is taking vitamins they will not be nutritionally wanting. Given that, patients who snack are doing so out of the very habit that contributed to obesity. If a dieter must snack they must be mindful of their choices. Fruits, vegetables and lean proteins will contributed to wellness and weight loss. Processed carbohydrate convenience foods fail to meet nutritional needs or facilitate weight loss and should be avoided. LivingAfterWLS: SNACKING - the DO's & Don'ts Successful WLS patients understand that snacking is bariatric purgatory. When they begin to snack weight loss will cease and weight gain will certainly result. Successful weight loss patients - those who maintain their weight loss years after surgery - do not snack. The same is true for all successful dieters regardless of the means by which they initially lost weight. Rule 4: Exercise The final rule, the one WLS despise the most, patients must exercise every day. Nothing is more disappointing than hearing a gastric bypass patient brag that they didn't have to exercise to lose weight. It's true; patients will lose weight without lifting a finger. But patients who do not use the time of rapid weight loss to incorporate exercise into their lifestyle are doing themselves a grave disservice. Obesity cripples the body. Bone tissues are compromised, joints are swollen, the vascular system is inadequate and the skeleton overburdened. As weight is lost, the burden on the bones, joints and vascular system is decreased. However, the body is a magnificent machine. Given proper nutrition and physical motion it will rebuild its broken framework. The systems can become strong and vital. Walking Workouts The most effective way to heal the body from the ravages of obesity is to exercise. Exercise means moving the body: walking, stretching, bending, inhaling and exhaling. Exercise is the most effective, most enjoyable, most beneficial gift one can bestow on themselves in the recovery from life threatening, crippling morbid obesity. People who successfully maintain their weight exercise daily. Conclusion: Successful weight loss surgery patients will tell you these are the four rules they live by, that the gastric bypass is only a tool to facilitate mindful behavior for better health. They will confirm that weight control, even with surgery, takes a lifetime of diligent attention to their bodies and behavior. They will assure you it isn't easy, but the results are worth the effort. More ammunition for me to behave myself! Denise 326/230/170 -96 60 stubborn lbs. (courtesy of processed carbs) to go!

Hi All, I am so sorry to hear of everyone's challenges. I want to shout, but I will say it very softly--I have lost 4 lbs. since we started this thread. Thanks to all of you. Nancy, about 3 months ago I did the Plateau Buster thing and lost about 10 lbs during the process, but that was before I knew about my hypothyroidism and I gained 7 back. So it might help to jump start your weight loss. I hope so. Today's Plan: Breakfast: Whey Protien drink with 6 oz. skim milk and 1 banana Lunch: Lean Cuisine Lasagna Snack: 1/2 oz. pork rinds Dinner: Tuna Salad Green Salad with basalmic vinegar Snack: SF popsicle tangerine 1 oz. string cheese 1 oz. pistachio nuts Totals: Calories: 1115 Protein: 87 Fat: 30 Carbs: 126 At least 30 minutes on the Gazelle and some light resistance training. (I do mean light because I am not supposed to lift anything over 5 lbs. because of my pulmonary hypertension). Monna -155 lbs.

Mona! Let's shout to the high heavens!!! Congratulatons... We need to hear these success stories loud and clear. You're confirmation it can be done when we follow our plan!!! You go, woman!

Monna - congrats on your weight loss!! Hey, I love to hear about people losing even if I'm struggling....it gives me HOPE!! Hugs, Nancy