Attn: 1 1/2 yr + Post Ops **Need Input**

Hi Everyone,  It has been awhile since I posted... I'm embarassed to admit that I often only come here when I need help!     Here's my situation..... I am almost 2 years post op, I never got to my "official" goal weight of 175 and I am starting to gain a few pounts back (10 pounds to be exact).  I am absolutely freaked out and horrified by this.   I've come way to far to backslide and I know that I have to take control over the situation before 10 pounds turns into 20 pounds, and then 20 pounds turns into 50 pounds, etc.   Since the basic fundamental of weight loss is caloric intake, I am obviously eating too much and not working out enough.  I've come to the point where I am not as restricted in how much I can eat (I know, I shouldn't have even of tested my limits to know this! ).  I would really, really, really  appreciate it if some post ops could tell me what and how much they eat in a typical day.  Like, do you have 1/2 c cottage cheese with a 1/2 cup blueberries for breakfast, then a protein bar for an am snack, etc?   Thank you so much for your help!!  Jaimee

Jaimee, I'll be 3 yrs post in September. My weight has stayed pretty stable for the last 18 months or so....~170-178. The 178 end was from my two foot surgeries. I'm just now really getting back to walking...and I'm slowly seeing it coming back off. Typically, I walk 3-6 miles a day, every day...well, except a few Sundays. I wear a pedometer to keep myself honest.  Other than that, gardening, and work, I really don't do any exercise regiment. I start my day off by drinking 12 oz of decaf coffee. Gotta have it! LOL! After I drink my java, I drink 24 oz water. Depending on how busy I am, I will also have a 16 oz bottle of fruit2O. (42 oz 'water' so far) Breakfast is typically 2 packs of sf oatmeal (100 cal each). I tried 1 pack but I find that I get the munchies if I only do one. I also, when in season, have ~1/2-1 c of watermelon (LOVE IT!).  About an hour or so later, I'll drink 1 bottle of AchievOne protein drink (20 g protein, 120 cal). Between breakfast and lunch, I'll drink the Fruit2O if I haven't already. For lunch, I usually have ~1 cup of whatever leftover I had in the fridge and some fresh fruit. If I don't have any leftovers that are apealing to me I'll fix me a sandwich. I found chicken lunchmeat that is only 25 cal a slice (4 g protein). I use 2 slices. I also get bread that is 35 cal a slice. Add some light Mayo and fresh sliced tomato and I am happy, happy! I also have protein soy crisps that I get from bariatriceating that is like having chips...but healthier (10 g protein!)!  Then I'll drink another 24 oz bottle of water. I'm hypothyroid so I take my synthroid first thing in the morning. I was advised to wait at least 4 hours to do my vitamins so I usually take them with this early afternoon water (66 oz total). On my way home from work is when I get the munchies BIG TIME. I think that is because it's when I used to chain smoke...lol. So....I keep a baggie of celery in my lunch bag just for the drive home!  When I get home, I'll nurse a 32 oz bottle of water from then till I go to bed (excluding dinner time) for a total of 98 oz.  For dinner...that is when my pouch decides to go picky! Some days, I can eat 1 fahita...others, I couldn't get down 1/2 of chicken breast to save my soul. I just let my pouch decide. I also do another AchievOne in the evening. So...if I can't get a bite of meat in at dinner, I KNOW I have plenty of protein in for the day! I also love munching on sf popcycles (MORE water!!). I read once where someone who was +5yr out advised people to increase one or more of PEW to lose weight. PEW stands for Protein Exercise Water. Since I really don't exercise much, I have to believe that it is my high intake of water and protein that helps to keep my weight stable. I do feel that if I exercised, I would probably be lower than I am..but I just really don't have the time or energy to do any more than I do at this time. I consistenty try to be sure that my foods are low fat..or fat free when possible (like cottage cheese). I have no idea if I will dum*****t because I stick to sugar-free stuff. I do have a fried food now & then (rangoons!)..but really be careful of what, how many, and how often. I'm also hypoglycemic so no potatoes, no pastas, no rice. I stick to 'brown' as much as I can for breads. Hope all this helps. I also belong to SparkPeople.com. It helps to keep me honest! Sherri

Sherri,  Thank you SO MUCH for replying to my post.  This is exactly what I was looking for.  And these are some great suggestions, I really appreciate it.  I do have one question for you.... do you drink any diet soda?  I've caught myself drinking more than my fair share and I'm wondering if that could be adding to my problem.  My troublesome time for the munchies is in the evening, before bed time.  I've been going on a long bike ride every night at 7:30pm, hoping that keeping myself preoccupied will help.  Thanks again, your a gem! Jaimee

Jaimee,  I have diet Barg's and decaf diet Pepsi in the house..but..I very rarely drink a can. Once they are all gone, I really doubt I buy anymore seeing how a 12 pack of Barg's can last me 3 months...and the decaf diet Pepsi will probably still be around at Christmas. What I do enjoy in a can is diet Lemonade and diet cherry lemonade. Neither are carbonated so they go down a little better for me. Even those though are maybe 2-3 cans a week. We've also be stocking V8. I kinda go in spells with it. It's ~70 cal a can so no, it doesn't count toward 'water' but I know there's times I don't get in enough veggies so this works for me. It too is a 2-3 can/week thing. The only things I do have with habit is water, Fruit2O, and decaf coffee. About 4-5 times a week, I also drink hot tea and a 1-2 times, a cup of sf hot chocolate. Most days, my water intake is well over 100 oz..usually closer to 120-150. That seems to be the key for alot of people. I have a friend who was regaining and when we were talking about her habits, learned that her #1 was tea. Her tea was not decaffinated...so instead of adding liquid to her body, she was depleting it! I also have evening munchies. I'm ok when I'm busy..but sitting there watching tv?? That's where it comes in handy to have sf popcylces, celery ****ep it cut up in the fridge so it's easy to grab), and Dr. Kracker cracker's (thanks Carmen!). If you don't have unhealthy things to grab, you don't grab them. I'm also a big fan of the Fiber One cereal..but unlike Carmen, I will munch on 1/2 cup of it dry while watching tv at night. It's high in fiber and low in calories...and I munch on it like it's popcorn! Do you have dinner before that long bike ride? If so, try to plan a high protein stack for when you get back. You are burning energy doing that..which is great...but it also will make the body 'want'. So when you 'want', get something that will fill you up for awhile. Protein does that the best. I would suggest a couple sticks/ounces of string cheese. This will keep you from the temptation of unhealthy snacking through-out the rest of the evening. I also found that if I only eat 1 packet of sf oatmeal for breakfast, I snack more in the evenings so I upped it to 2 packets. Sherri

Thanks!  I'm going to really work on bumping up the water and staying away from the diet cola.  I drank 3 20-ounce bottles yesterday.  YIKES!  I like diet lemonade and I think Coke makes a diet lemonade and passion drink.  I'll be heading to Meijers after work to pick some up.  We are going to Michigan Adventure this weekend and I need to pack a cooler of stuff for me.  Then I'm off to Phoenix for work for a week so I need to start a plan on attack!  The cool thing is that the hotel I'm staying at has an awesome work out room and it is literally at ASU so I will be doing a lot of walking.  I've never heard of Dr. Krackers crackers, do you buy them online or can you get them in a store?  I'm also going to check out the Fiber One cereal.  Thanks again!   Jaimee

Jaimee, The Dr. Kracker crackers are suppose to be available at Meijer & Target...although, I couldn't find them at either one at the stores near me or at work. I ordered mine through Amazon.com. I like the pumpkin seed cheese ones the best.

I get the plain Fiber One cereal...not the bunches or what-ever it's called. That one has half the fiber for twice the serving size as the plain one.

Sherri

Meijers here in INDY carries a soy chip in the snack isle.  It taste good and relative low calorie snack for the munchies time for me.  It is a light brown bay and comes in two flavors. Look on the bottom shelf that is where the healthy stuff is.

Jamie~

I am not as far out as you are yet but I totally know what you are saying.  I am hungry now and that seems so strange after not being hungry for so long.  I worry all the time about putting the weight back on and think about it several times each day.  I just wanted to share with you what works for me and give you a few ideas.  Please remember that works for one may not work for all and we all have different views about what is healthy.  I have lost 206 pounds and not put any back on even after plastic surgery, when I had to stop working out for 6 weeks.

That being said I can walk you threw a typical day for me eating a workout wise….

I get up and start on fluids.  I have water, sugar free soda, and any and all types of crystal light mixes (I even like the store brand mixes).  I have three cups of coffee (strong black real Starbucks) and 60 ounces of fluids with it.  I do all my potty stuff and then have ½ cup of dry fiber one cereal (60 cals.), and 3 ounces of ff chicken breast strips (21 G. protien).  I take care of the kids do some house work and then do about 5 miles on the treadmill.  While running I have 20 oz. of fluids and a 42 gram protien bullet.  I find that if I keep the protein way up I have so much more stamina to run with.  I run six days a week and I ride my bike 10-12 miles 3 days a week.  I also do push ups, sit-ups and weight lifting 2 days a week and try to do some type of physical activity outside each day.  Basketball with the kids, swimming, jump rope…..  I drink 2-3 cups of FF broth a day and 2-3 cups of hot tea.  I always have a big cup of water around and drink about 60 ounces of plain water plus a tone of the other clear liquids.  For lunch I love to have a huge salad with all kinds of fun veggies and if I use a dressing, I go for the zero calorie Walden Farms stuff.  I love pine nuts and always have some of them on my salad.  I have to have a snack about 2 hours later and love celery with soy nut butter, or some almonds or trail mix.  I never eat any fruit!!!  I try to stay way down with the carbs and fruit has too many carbs.  I also like the Dr. Kracker crackers and FF cream cheese.  I also sometimes need a little coffee in the afternoon (too many kids too little sleep) and I sometimes have a Atkins Caramel Protein bar with it.  The new ones with no sugar or sugar alcohols. I get them at Sam’s Club in the several flavor  pack!!!.  They are high in fat so I try not to have more than 3 each week.  I love them!!!  For dinner I love to have veggie stir fry with more chicken or tofu.  I also like just plain steak or chicken from the grill.  I fill up with zero cal foods.  If you don’t know what that means put that in your browser and read all about them!!!  Big Help!  My hard time of day is after the kids go to bed until I go to sleep.  I am a snacker.  I love baby zucchini, SF Jell-O, Popcorn, celery, nuts, seeds, any raw veggie, Pickles, cheese, soy nuts, sugar free popsicles, FF SF ice cream bars (sometimes because they give me diarrhea from the lactose), turkey pepperoni chips, and my very fav. is sugar free cool whip mixed with soy nut butter.  I love that stuff if anyone wants the recipe let me know!!!  It is so good and pretty good for ya!!  I stay around 1600 cals., 66 grams carbs, 15 grams fats,  and 120 grams of protien a day, but I burn an extra 700 cals every day in workout!  I get at the very least 130 ounces of low cal. fluids and never miss my vitamins.  I must confess that I am very gassy and I always take one exlax each day!  TMI

 

I hope this helps with ideas for you

 

Many sweet blessings and strength to you,

Carmen

Carmen,  Thank you so much for your response!  After reading your post and Sherri's post, I really think part of my problem is that I'm not drinking enough water.  Girl, you must live on the potty!  :-D   And I'm certainly not exercising nearly enough.  Wow, 5 miles a day? You are wonder woman!   My troublesome time of the day is in the evening as well.  I just want to eat and eat and eat at night.  Can you tell me more about the turkey pepperoni chips and cool whip/soy nut butter?  Thanks again! Jaimee 

Hi Jaimee, I know what you mean I am right behind you on backsliding.  I have not gained any of the weight back yet but I am afraid that I am going to if I don't change my ways really quick.  I tend to reach for the chips if I am bored and just standing or sitting around not doing anything and that is not good at all.  I think I am going to try the turkey pepperoni chips that carmen mentioned.  We can get back on track and do this.  I will be praying for you and I know you can do it.  It will take some work but we will get on track and you will make it to your goal weight and I hope I make it to mine.  Keep your head up.