7 years out but wanting to lose 60lbs to reach goal weight

the DS surgery has been a blessing to me as I was once over 400 lbs. I'm now at 259 but my goal weight (has been for years) is to get at 199.

I guess I have forgotten how to us this wonderful tool over the years (I'm ashamed to say)

what steps do I need to take to get this extra weight off?

Hi Derek  

WOW, you have done an amazing job! I did not have the DS but feel getting back to the basics is key for us all no matter our surgery type. Here are some suggestions and I hope they help you get back on track. Keep us posted on how you are doing.

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

At 7 years post op the answer is you have to diet.  Sorry.

The first best step is probably to start logging everything you eat on MFP or some similar site.  After doing this for a couple weeks you will know your problem areas.

The diet you have to follow is something similar to Atkins Induction.  Lots of info online and you can read about it.  Protein, fat, and less than 20 carbs a day.  No sugar, flour, rice, bread, beans(other than green beans), peas, or corn.  Next, you have to move more.  Run, walk, swim, just do something you are willing to do consistently.  Start drinking a lot more calorie free liquids.

And it takes time.  I hope you are taking your supplements!

Thanks Kathy and Patty.

I think the pasta and breads I eat are Killing my chances.

After my surgery, I gave up sweets and Pop (Regular and  Diet) EASILY!! I drink only water or seltzer water( no flavor) and coffee.

i try the Akins diet. It just gets old after a bit.

do you guys count calories at all? Should I stay under a certain count for weight lose?

As far as exercise I've started walking about 1 mile and a half a day (about 25 min per walk).

No calorie counting!  All you need to worry about is the carbs!

Have you ever visited DSfacts.com  ?  Great info to be reviewed!  I'm 6 years out, and I do have to watch my carbs, or I gain!  Get rid of sugar, bread, etc!  Go back to mostly protein and fat!  Eat only complex carbs, and count those!  You can do this!  And get moving!  Best to you!

Thanks!!! I will check out that site