Need to get back on track

Hi. I had RNY in 2007. I did well, but have regained weight a whopping 76 pounds.  I need help getting re-motivated to do this, to believe I can be successful again.  I am very overwhelmed, and of course I had low self esteem and feel like I let myself down.  Any advise?

Cut out any processed, white, simple carbs from your diet. If you've started eating them again, you'll feel like crap for a week, but then you'll feel tons better. When I get that stuff out of my system, I feel SO much better.

Focus on eating dense proteins. ( Steak, chicken ( skinless ), fish, shrimp, pork and other meats I can't think of, haha ) Weigh and measure your food, and stick to the portion size you were eating when were losing weight. Portion size tends to creep up over the years.

Make sure you get at least 60 g of protein ( but I'd personally go for 80 or 90 most days. ) and make sure you stay hydrated. Try not to drink your calories.

Don't drink with your meals if you've started.

Log your food into an app like MFP to keep track of your protein, calorie, carb, and sugar intake.

This is a reply I posted on another thread earlier this morning.  ( It's appearing right below yours at the moment. ) A lot of vets give this same advice to everyone posting about regain. It's really the only way to lose regain. 

Keep in mind that it will take longer to lose the weight this time around.

There's a Back On Track forum, but I'm not sure how active it is .

Join us in the RNY forum and post your daily menu!  Many of us are doing what we've jokingly called "The CAMAW Challenge" where we're eating Chese And Meat All Week  (It's really just 5 days).  You can try that with us, or just come up with a plan for today and enter it.  Then you've gotten a jump start and have begun being honest TODAY.  Just slow down, take things one day at a time or even one bite at a time, and you'll be back on track in no time!   Just jump in with both feet today!

There's also a group here called "Back on Track Together" (not sure where it is, though) that might be helpful too.

I've been tracking every bite I take in www.myfitnesspal.com and that helps me be honest and accountable too!  I've learned recently that I've never been 100% accurate and accountable with my food choices.  I've always cheated on myself before RNY, this was a huge breakthru for me and a gigantic challenge to be brave enough to be honest with myself and everybody else, too!

You can do this, and it's OK to start where you're at, exactly the way that you are, TODAY.

Hi  

My heart goes out to you but know you are not alone and you can do this  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