How to get back in the game

Hi there... I had my sleeve surgery about 2 years ago. I lost over 100 lbs. However I fell off the grid and gained 50 back. I decided i am not beating myself up about it anymore. Instead I am going to do something positive to get back to a healthier lifestyle. Anyone have suggestions on first steps? I feel like I don't know where to start. I also seem to forget all my tools for doing this. I have picked up a couple books but any suggestions will be very much appreciated. Ttyl

I had RNY, so can't give advise specific to sleeve.  My surgery was in 2007.  I initially lost 180 lbs (from an all time high of 366 lbs).  I felt great, but over the years lapsed back into bad habits including drinking way too much wine.  The wine was not only laden with calories, it also impaired my judgment regarding what I was eating with it.  I regained back to 318 lbs.

Last January I just decided enough was enough (not a New Years resolution) - for some reason in mid January I just decided I had to change.  

I went back to the basics- eating protein first, not drinking with meals and tracking everything I consumed in My Fitness Pal.  I am just 4 days shy of completing a full year of this.  I currently weigh 216 lbs - a loss of 102 lbs.  My first goal is to get to 185 lbs - then I will reassess.  At times knowing I had so much to take back off seemed too daunting, but I took it one day at a time.  If I had not started, the year would have passed anyway, and I would have gotten even bigger. 

So, my best advise is to go back to basics & track everything.

You're amazing!  It takes an incredible amount of commitment to accomplish a 100 pound loss this far out and I admire you for doing it. And how you did it applies to the OP too. 

WOW I totally feel inspired after reading your response. Thank you so much! Protein first... I forgot that! I've been sucked back into carbs and not to mention wine! I didn't even think of that! Its crazy how much I have 'forgotten'. Hmm I wonder if my food carving brain weaseled its way in by 'forgetting'. Is denial the term maybe? ...thats something I'm going to have to look at! Again thank you so much for your response. You've helped me so much!!!

Good for you for putting an end to wasting energy... guilt, regret, etc = nothing changes. Making an action plan, positive attitude, moving forward = healthier in body & mind :) 

Get in to your Dr. Tell them exactly what you wrote above. Do not feel ashamed/worried about what he/she will think. They understand that obesity is a chronic disease that requires chronic treatment. It's OK to say, "I thought I had this but I guess I don't, help me"

Create a team... Dr, dietitian, therapist, support groups in person & here, family & friends to help. If you have a understanding of WHY you "fell off the grid" address that... honestly... those issues/factors will not go away no matter how healthy you eat or how much you exercise... if it's emotional stuff, untreated other, addiction, depression, stress related, relationship issues, no support, a combo of things. 

On the food/exercise... charting online or with an app and bringing that data with you to your appointments will help your team help you make adjustments where needed.

Get your labs done. 

 

 

First, if you kept 50 off, you are still a medical success.  Eggface is totally correct - go back to your surgeon and lay it all out - you are not alone and they WANT to help you.  There may be other resources to use, also.

I found on bariatric eating dot com a couple of articles that deal with regain. One article is called "Lose Bariatric Regain" and the other is called "The 48 Hour Pouch Reset." Both articles talk about how to get back on track, plus there is a menu plan to follow. The menu plan has you drinking 4 protein shakes per day, plus eating a sensible dinner. It even has the recipes to help you with that dinner. The articles are very encouraging, so I printed them and placed them in my journal/bariatric recipe/inspiration booklet for later.

Good luck to you!

Thank you so much for posting the link to this site!!!

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.  

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.

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.  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, 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.

Keep me posted on how you are doing