how do i lose again...

I am 5 years and 10 months out...i would like to lose an additional 25-30.  I went from a size 28/30 to a 14 now.   I want to get into a 10/12 bc my closet is full.

I just need to be reminded how to lose again.

Any ideas.

Deana

Sounds easy but really hard, you need to eat less calories and exercise more.  There is no magic food or magic formula.

Hi Dee,

Welcome to ObesityHelp.com and reaching out for help... I had RNY but I think getting back to the basics is the same for us all. Be sure and post this on the VSG forum to reach out to those that had the same surgery you had.  Here is a great list to help with getting back on track.

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

Back to basics is always good advice but I have a couple of things that usually work well: 1) Eat a lot of protein including supplements. I always lose weight when the protein is very high. 2) Monitor using a tracker like MyFitnessPal. I always focus on nutrition and steps, not calories. 3) just get in steps - you don't need to run or do anything special, just walk. I shoot for 10k steps a day and usually fail, but every step helps.

The value and importance of tracking what we eat and meal planning cannot be overstated.