7 years out need to re-address my issues
We are so glad you reached out and getting help. First and foremost as you have started is do your labs so you can see where you are and where you need to focus. Here is a list of labs recommended. If you are working with a PCP that does not have a clue, provide them with the list. I had to with my PCP and now she does it on a regular basis. She also knows to note when something drops even if it's still in the "green" zone.
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. If you didn't make a Weight Loss Surgery bucket list when you first had surgery do it now. GREAT reminder of all the things you can enjoy in life after losing weight.
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. I found once I started carrying one of the metal bottles of water to keep it cold I drank water all day.
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. Grab a cart and walk all the isles at your local box store. 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. Come here on OH daily for support and participate in one of the food threads. It helps you be accountable and also great ideas for food prep.
Keep me posted on how you are doing. Regards, Kathy Member Services
HW:330 - GW:150 - MW:118-125
RW:190 - CW:130
What a blessing it is to have a group of people so quick to help. I cannot thank you enough for giving me the guidelines. I Found myself drinking more Water today??
This is definitely an accomplishment for me. I believe it will be helpful for me to track my food in this is definitely an accomplishment for me. I believe will be helpful for me to track my intake more closely.
I will continue to trying to at least check in daily on here... thanks ?
