help to get back to basics

hi all, i had gastric bypass rny aug 28,2003 just had a my first baby on 10/11/2014 i have gained 62 pounds . how do i get back to basics? help please..

There's a sub-forum called "back on track together" that may be helpful.

A few quick rules:

• Log everything that goes in your mouth. Myfitnesspal is great for that.
• Drink lots of water, at least 54oz a day. Keep a bottle nearby and sip all day.
• Get lots of protein, 60g or more. (You may want to check in with your surgeon for his/her specific recommendation.)
• Cut out refined carbs. Specific numbers may vary from person to person, but less than 40 - 50g per day would be a good starting spot. (Again, ask the surgeon.)
• Get moving at least 3 times a week, even if it's just taking a walk.
• Visit your surgeon for a check-up if needed.
• Look for a local support group if that would be helpful, often it's useful to check-in with others in-person.

i used to write down everything i ate and drank. i love carbs i will really need to cut them out 

Hi Anita,

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 I hope will help you. They helped me...  Also, be sure and join the Back On Track Together group link in my signature area.

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 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.

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.

Keep me posted on how you are doing

oh my trigger foods might be hard to get rid of. my mate is italian and loves pasta i will have to start doing small potions for me. we do drin**** tea every day. we drink it plain.i will have to see if i have support groups in my area.

What bad habits have creeped in since you lost weight?  Some of the most common are grazing, eating simple, sugary carbs, inactivity and others.  

Remember why you had surgery back in 2003 and get re-motivated!  You lost it before and you can lose it again.  Losing regain is slower than it was right after surgery but it will happen.  If it seems overwhelming to get back to basics and stop the old habits, take one at a time. When you've got that one habit down, move on to the next old habit and ditch that one too.  With each day that you stop one (or all) of those old habits, you've created a momentum of being on track again.

For me, grazing was a big one.  To stop grazing took me a couple of attempts but when I finally stopped that habit, getting back to basics and staying on track was much easier.

One thing that helped me is to log my food and activity.  There are lots of tracking tools that you can use.  One is OH's Health Tracker and another popular one is My Fitness Pal.  When I track my food, it helps me to stick to it and be accountable to myself.

For extra support, join the Back On Track Together group too.  The more support the better!  

Keep telling yourself that you can do it!  

Congratulations on your baby.