Off Track

I had surgery 4 years ago this coming September. I have put back in 20-25 of the 90 pounds I have lost. I feel myself spiraling out of control and need some encouragement from people who have been where I am and have been able to get back on track and loss again. I'm so disappointed and disgusted with myself.

Any encouragement or words of wisdom are appreciated.

Thank you!

I'm in the same boat you can check my previous posts. I had my surgery almost 6 years ago and have put on a lot due to pregnancy and other medical issues. I am only on day 13 of getting back on track but you can do this! I have learned that mental health is the most important thing, so are you seeing a therapist? It def will help with the mental part. I have been exercising every day for at least 30 min. I went back to protein, protein, protein. Low carb, low sugar, and lots of water! I only had 1 weigh in so far bc I am only weighing myself once a week but lost 5 lbs in the first week. I log everything I eat on Myfitnesspal and plan all my meals ahead of time. You can do this!! I also come on here at least once a day for support, we are here for you!

Thank you! Your success so far is the encouragement I need! I want to get down 15-20 lbs by my sister's wedding in October. I have gotten away from these forums, I think because I knew I was doing wrong and didn't want that in my face. I will now be on here daily. Thanks again for your response and support

You can do this!! If you ever need anything let me know I'm doing the same thing just trying to get back on track and do what I should have been doing this whole time. You can def lose that much by the wedding. Won't be easy and will take work but you got this!! Also posting in the daily what are you eating threads really helps you stay accountable and gives you support

Hi!

If you aren't already, start measuring and tracking everything you put into your mouth using something like MyFitnessPal. From there, work on getting back to your basics. Here are mine, yours might be slightly different.

1. Prioritize protein and water
2. Deprioritize carbs, especially the refined and processed ones
3. Make the most of healthy fats
4. Eat three meals a day with no snacks
5. Avoid liquid calories (protein shake for breakfast is my exception since I've never liked putting solid food in my stomach first thing in the morning)
a. Don't drink with meals or for 30 minutes after eating
6. Weigh portions and track/log what you consume
7. Eat mindfully and with no distractions aside from real live people
a. Try to eat at a table
b. Eat with utensils
8. Move as much as possible
9. Weigh yourself daily
a. But focus on the trend of your weight, not the day to day fluctuations
10. Be kind to yourself

Thank you so much for your reply! Today is day 1. Protein shake in hand. I am going to do this!

At this point, you're probably better off sticking to dense proteins, since they'll fill you up more than a protein shake will. (Unless you're like me and dislike solid food in the morning.)

You have already taken the hardest step by saying enough is enough and now I want to get back on track. I maintained 118-125 for over 10 years after losing 200 pounds. Due to a personal tragedy I gained and hit the 190 mark a year ago. After several starts it finally clicked and I am back to goal losing 70 pounds of regain. Here are some steps that helped me and I hope they will help you too! You may have several starts and stops but don't give up, don't beat yourself up. IT WILL CLICK!!! Our tool works if we work the tool and get back to the basics.

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. If you didn't make a Weight Loss Surgery bucket list when you first had surgery do it now. GREAT reminder of all the things you can enjoy in life after losing weight.

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. I found once I started carrying one of the metal bottles of water to keep it cold I drank water all day.

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. Grab a cart and walk all the isles at your local box store. 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. Come here on OH daily for support and participate in one of the food threads. It helps you be accountable and also great ideas for food prep.

Keep me posted on how you are doing.