4.5 years out....

and I need to get back to basics...haven't gained but I want to drop another 25-35....I NEED HELP...LOL....

what should i do???

Have you heard of the 5 day pouch test? Google it and try it out :)

We do not have a pouch we have a sleeve. That test is a fad diet like all the other ones that failed us. It was created by a patient not a doctor.

Better to skip the fad diets and for the OP to just get back to a healthy way of eating.  

Do you have literature your nut gave you? If not then make sure you are not drinking with your meals. Also are you getting enough fluids in a day. Watch those carbs. Dense protein is your friend. This takes longer to go through your polyuric valve and you feel fuller longer. So things like lean meats. This is going back to basics.

All good suggestions.  Here's another: myfitnesspal.com.  Track your food in-take and exercise.  Good luck to you!

If you want a truly back to basics type of plan you will need to track your food intake.

Many successful VSG patients have followed the 800, 80, 40 plan. That might be far too few calories for you at this point, but it's a starting place.

you might want to start with 1000-1200 calories per day, 80-100+ grams protein per day, fewer than 40 grams carbohydrates per day (this will probably be very hard), and a minimum of 64 oz of water per day.

That is a basic plan with a lot of flexibility within its structure. Hope that this is of some help to you.

Hi!  The first step you should take is to start tracking everything you eat with something like MyFitnessPal.  That will show you what you're ingesting and what you need to modify.  From there, it's a matter of getting back to your basics.  Here are mine, yours might be slightly different.  

1. Prioritize protein and water
2. Deprioritize carbs, especially the refined and processed ones
3. Make the most of healthy fats
4. Eat three meals a day with no snacks
5. Avoid liquid calories (breakfast protein shake is the exception)
6. Weigh portions, log everything consumed
7. Eat mindfully and with no distractions aside from real live people
8. Move as much as possible
9. Weigh myself daily
10. Be kind to myself