Are you battling regain? Back to the basics....

Hi

I am 10 years out from RNY and have turned to stress eating for the first time.  Getting back on track and wanted to share with you what has worked for me in hopes it will help you.  If you had a different type of surgery you know what your basics are, but I think we all know what our basics are to be successful.

Knowing I needed to get back to the basics, I compiled a list of what worked for me.  What "I" needed to do to get back on track.  There is a very detailed doc in the group Back On Track Together in discussion section, as a sticky post....

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 carb/sugar temptation and replaced it with lots of protein, veggies 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 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, fiber, 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, lift weights. When I stopped, the weight came on.  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.

Hopefully, some of what helped me will help you.  

Great advice! I am in back to basics mode as well. I'm just finishing day 2 of the 5 day pouch test in hopes of stopping some carb cycling and jumpstarting some weight loss again. I'm 8 years out. My eating got way off track when I was pregnant with twins and it's been go-go-go since. I've made a commitment to myself to put my health first this year though and your post has helped remind me what I'm working towards, so thanks!

Hi nanaimojen,

I think you have the move portion of getting back to the basics with caring for twins covered. Congratulations! I know we can do this. Because of my surgery I was able to see my first Grand baby born and the next one is on the way.  I was told if I did not have the surgery I would not live another 5 years and as I said that was 10 years ago.  Let's stay in touch and help each other

That's amazing! Even with the regain, I am thankful every day for this surgery, especially when I look at my kiddos. The weight loss helped me conceive and carry them both! Now I need to start losing again so I can keep up with them! Definitely, let's keep in touch!

Way to go

Thanks for posting this. I am writing down the back on track action points. I am 5 years out and over the last 2 years have gained 36 pounds back. I feel out of control and just want to eat sugar.  I know I need help.

This is a good first step.

Annie

Hi Annie,

Take it one step at a time.  If you try to do too much our minds and body will revolt LOL

You can do it and we are all here to help