Weight gain

Five years out and gaining weight. How do I recharge?

Make a list of why you want to lose weight and reference it often. Do you know why you are gaining weight? Too much snacking, nighttime eating, and/or carbs?

Get back to basics. Review all of the "rules" you were following after your surgery and stick to them. Reach out to a buddy or use this group to provide positive support and encouragement. You can do this.

Hi! Congrats on being five years post-op. I am too! Woo!

If you aren't already, start measuring and tracking everything you put into your mouth using something like MyFitnessPal. From there, work on 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 (protein shake for breakfast is my exception since I've never liked putting solid food in my stomach first thing in the morning)
a. Don't drink with meals or for 30 minutes after eating
6. Weigh portions and track/log what you consume
7. Eat mindfully and with no distractions aside from real live people
a. Try to eat at a table
b. Eat with utensils
8. Move as much as possible
9. Weigh yourself daily
a. But focus on the trend of your weight, not the day to day fluctuations
10. Be kind to yourself
a. Take your vitamins every day
b. Track your own lab results - you're your own best advocate
c. Get a yearly DEXA scan to be sure your bones are healthy

If you aren't seeing a therapist, it might also be useful to start seeing one to help you figure out how to reset your intentions.

Hello Gwen,

Thank you for sharing these tips! With the sleeve what vitamins do you take. I was taking a multi vitamin every day. I don't take all of the other ones again. My dietician said that a multi-vitamin was fine to take. However now I have mild anemia. I will ask for new labs. You have done a great job!!

Thanks,

Demi

Hi DemiS

Ditto on what everyone as suggested!

You have already taken the hardest step by saying enough is enough and now I want to get back on track. Here are some steps that helped me and I hope they will help you too! You may have several starts and stops but don't give up, don't beat yourself up. IT WILL CLICK!!! Our tool works if we work the tool and get back to the basics.

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.

Up your protein and liquid intake.