Weight Gain 5.5 years out...

I have avoided the scale like the plague for months, slowly but surely my clothes have gotten tighter and tighter and suddenly dont fit anymore, I just admitted to myself that I've gained weight and forced myself on the scale...Ahhhh, Im Up 20lbs from lowest weight! I suppose that's what happens when you dont exercise and eat whatever you want, go figure lol. I guess it's time to "reset" myself before it's out of control again. Any old timers have any advice on getting back on track? I've joined my fitness pal and started logging. I guess I can go buy some protein shakes. Just looking for some support to motivate me, I'm so not feeling it....

Weighing and logging everything you eat is the best thing you can do, I think. And logging in here and reading and posting really helps me keep my head in the game.

Its good you caught this at 20 pounds. Its certainly fixable. I've seen plenty of folks who have 40, 50 or more.

Losing 20 lbs is doable. But have in mind that it may be much slower process than just after WLS. I know from experience.

shakes aren't really necessary. Go back to basics, eating dense protein and getting carbs as low as possible.

No alcohol or other liquid calories but a minimum of 64 oz liquid a day.

No wraps, bread, sweets or other empty calorie foods.

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.

Wow thank you for the message and taking the time to write all that out. I had twins and kinda stopped caring for me after that. I'm glad to feel like there is support out there. :)

I created that list after I lost my regain and have shared it with many. Basics for us no matter what type of surgery I think are the same. YOU GOT THIS and reach out any time

Thank-you for remaining me what I need to do, I had weight loss surgery several years ago and I've been in a bad place with food and exercise, eating all the wrong things and not exercising, but I've got to change my ways, I've been very unhappy with myself because of it, but I need to start fresh!

Thanks again.

Try to tap into the way you felt when you hit goal. If you have not done so, make a weight loss surgery bucket list. Cross off all the things you have accomplished/done and let the ones you have not motivate you.

Keep us posted on how you are doing

Awesome job! I lost 40 back beginning at the first of last year. It's not too hard once you set your mind to it! Way to go!