need advice

I have revision from band to sleeve 4 mos. ago. and need advice. I've een the same weight up or down between 1 or 2 lbs. I know that I sway during the week eating either sugar products to bread or crackers or should I just say junk food. Everyday I start off great should I go back to shakes and just fluids like in the beginning to get myself clense. I'm trying to get in more excercise cause I dont get enough in. I write down everything and see what I'm eating but how do I get back on track.

You don't really need to go back to shakes/liquids, although you can if that's the easiest way for you to de-carb yourself.  Get back to the original program - dense proteins first, veggies, a little fruit.  Track your protein and calories on one of the online trackers and be sure to record EVERYTHING.  If you're still not losing, then you need to cut calories.

Get the crappy carbs and sugar out of the house!!!!  If you want a sandwich, make it into a lettuce wrap instead of using bread.  I use cucumber slices instead of crackers when I eat hummus.  STOP EATING ANYTHING WITH SUGAR!  No sugar added Greek yogurt, sugar free popsicles, or pudding will help with the sweet craving.  Eat meat and non-starchy veggies only.  Limit fruit to one very small serving per day and stick to berries if you can.  The body reacts to fruit the same way it does to sugar.  It will stop or slow you weight loss. NO GRAZING.  Eat by the clock.  

If you are hungry between meals, ignore it. It's OK to feel hungry.  Nothing bad will happen to you if you force yourself to wait until your next scheduled meal to eat. Many of use use the full feeling and eating as a comfort mechanism.  We need to stop thinking in those terms.  Food is just fuel for the body.  It is not comfort or a stress and boredom cure.  Use this time to re-learn how to feed your body.  Don't eat until you are full.  Measure a small amount and then stop eating. That full feeling you may be chasing is a thing of the past.

It really is up to you, and only you.  You are the one that decides what you put in your mouth.  Just do it.  It will be hard for a few weeks while you detox but, after that, you will not have the intense cravings.  You have to stop giving in to the cravings.  Don't give away your power to FOOD. 

You can do this!

Thank you. I really need support from everyone on this sight..I find it very helpful when i reach a blockade..One think I find that mostly all yougurts whether Greek or not all have sugar unless they are plan. I've been eating the tiny activia and looked at the sugar content. was asonished..I live along which makes it easy not to buy the wrong stuff- but in the last few months I stared doing that and eaing more of it. I hadn't gained extra pounds but up and down one or two but I feel heavier and seem to be getting bigger but not on the swcale. its upsetting and thats why I'm asking for help..thank you I need to disapline myself again. Also wwhat time should cut ofrf food be in evening... and what can I have thats ok when feeling hungry late.

Buy the plain yogurt and sweeten it with sugar free jam.  A squirt of MIO will work too.  My new favorite is a little plain Greek yogurt a spoon full of cottage cheese, and a squirt of raspberry lemonade MIO.  Sometimes I will add a teaspoon of sugar free vanilla pudding mix.

Reading labels, measuring your portions, and knowing exactly what you are putting into your body is the only way to succeed.

As for the night snack, I don't eat anything after 8:00 pm, but that all depends on your own personal schedule.  I eat 6 small (200 to 300 calorie) meals per day, but I'm in maintenance and 5 years out. You  may have to eat a lot less calories.  Many folks have to eat under 1000 calories daily to lose weight.  How you space those meals out is up to you. 

Try Dannon Light & Fit Greek yogurt.  It has 80 calories , 12g of protein, 9g of carbs.  It has artificial sweeteners, so be cautious if you react negatively to those.

Rocky has some great suggestions 

I also used to eat yogurt & cottage cheese, but I was eating them a little too often,(slider food) & it'd bring me over my carb count, so I cut them out & upped the dense protein instead & that helped get the scale moving again.

Rocky ,

    most of what you said will work for a percentage... I have some things in addition that may help, and go along with what you have said, so have chosen to post immediately below you.

   . It IS hard to start, but after just a few days you should have some relief from the cravings.

   If you have blood sugar issues, and have sudden hunger , you should check your sugars to make sure you are not extremely low. In these cases, it is not safe to ignore hunger. I have this problem,so it has to be monitored closely.. Everyone does not have this issue but we should be aware that some may.

  I have found 

...1. that increasing B- supplements helps me to reduce cravings.(takes three days)I use a sublingual , it works faster  FOR Me.

..2.cut all sweets,  this includes even the artificially sweetened ones, If it says diet or no sugar... it is contaminated with chemical junk  and  increases my cravings. chemical sweetners still produce cravings. just nix those.  

   ..3. Cut all fruits for three days unless canned packed in water, and new serving amount is less than 1/2 serving..( ie..one or two ounce.)..ADA serving, not the old size serving we all used, thinking it was the amount.   

...4.Definitely go with what works for you in high protein  and limited carb veggies...Need some carbs for digestion of protein.. again with your new surgery size, keep it proportional...for 6 ounce portion....4 ounces meat/ 2 ounces veg..   If you are only able to eat 4 ounces, use three protein and 1 carb..  Be sure to nurture your TOOL. Do not try to circumvent it. utilize it and be proud it will work for you.  when you are 20 years post op, you will be able to say...it is a tool I still use.

...5..calorie free pure water is best, but herbal teas can be helpful when used sparingly. 

If you are eating the right foods ( protein and non- starchy veggies) 6 times per day (every three or four hours) blood sugar issues should not be happening.  If you are getting "hungry" an hour after you have eaten it is NOT real hunger.  It is likely head hunger and should be ignored.  If you are diabetic or hypoglycemic you know your own body and should react accordingly.

I have used stevia and splenda products for many years with no issues of increased cravings.  

It's really hard to cut out carbs, but they utterly SUCK and don't give you much nutrition. Plus it can be very hard to maintain a stable blood sugar if you eat stuff that breaks down into glucose too fast.

I used to have a real problem with reactive hypoglycemia where I would get the most horrible cold sweats, shakiness and general crappy feeling a couple hours after eating sugar or white flour carbs until I cut most of them out. 

You might try going WHOLE-30 for 30 days. You basically cut out tons of artificial stuff and gluten and blah, blah, blah. The list is on the website.

But the reason it works is because it brings you back to BEING MINDFUL OF WHAT YOU ARE PUTTING IN YOUR BODY. If you want to check it out, it's just at whole30 dot com. I also recommend keeping a diet and exercise journal and writing down your thoughts about what's going on in your life and how if affects your relationship with food.

As for improving the weight loss, it's about the math. Basically, a sedentary person needs about 10 calories per pound of weight to MAINTAIN that weight. So, if I'm 200 pounds and not really exercising, if I eat about 2000 calories a day, I'll stay the same weight.

You can cut calories and live off the stored energy in your body to make up the deficit. We eat fewer calories and that makes our bodies burn that stored energy--aka FAT. Each pound of fat is 3500 calories of stored energy.

That's what the bariatric surgeries are there to help us with. They are a tool. They make it so we have to slow down, really chew our food, be mindful of portions and take our supplements so that we stay healthy and lose weight in a healthy way.

I'd say I lost about 10-12 pounds a month over a couple of years this way. Weight loss is also not a straight line downward. Be prepared! You can be doing everything right for weeks and not lose a pound and then BOOM!! drop 2-3 pounds in one go. Our bodies are weird.

But KEEP THE FAITH! Focus on Non-Scale Victories when you hit a plateau. Write down your intake and exercise and be honest about it, and about your feelings. This is a great way to get to know yourself! If you work the program, the program will work for you. HUGS!!!