Back on track! FINALLY
I vary my routine... adding in extra bits of exercise thru the day.If i need to go to any store i park further out and walk .I return buggys to the slot, not only mine but all the ones left out by the lazy.. , I have a limit I can lift /25 lbs/vascular issue+ recent ligament injury., so no weight lifting here... In the mornings sometime... no set time i do a short burst of walking.. 15-20 min. then take care of my critters...takes from 15 min additional to 2 hours.. Then,.last thing at night. at night i do isometrics from toes up...w/ exercises for strengthening the core. 20-30 min more.
notdamomma, I do these at night because they tire me...and help me go to sleep. I do the core exercises for my lower back, I have a vertebrae that jumps out of alignment, in lowest section of back. A Chiropractor gave me these specifically for lower back, strengthening. first one is side leg lifts. lay on either side with legs flexed, small pillow for neck., do sets of five leg lifts lifting slowly, ... a single set of 5- 2 or 3 times over the day is a good place to start if you are weak...and holding count of 5, then slowly lowering leg to starting position.
IT is very important that you do EACH side the same amount. so flip to the other side and do same sets., same way each time...It takes me about 3 weeks to see any difference...when i have fallen off the wagon of doing these.
As these become easy I add toe circles to each set while doing the lift. after that next step is to add one lb weights. If you want more , after you have sregthened add others specifically for lower back. Isometrics is using muscle against muscle. I start with tensing the muscles in my feet./ankles.... tense them slowly- like clenching your fist...hold for a count of 5...slowly relax.... again sets of 5... then lower legs, then upper legs. .. the last ones i do are my neck and cranial, facial muscles.
I am going to start this, especially if it is something that will tire me out and get me a good nighs sleep. 
When I incorporate regular intensive exercises into my routine, I always gained weight in the past. Exercise can create stress and cortisone increase. I often got very hungry, wanted to eat more and ate more. Some of my gain was muscles, but most was fat.
Relatively easy exercise, like walking yoga, stretching, isometric exercise or breathing - can build good muscles without triggering my overeating.
Walking, outdoors, or on tracks, just regular walks, or even relatively fast walking, with wrist weights, and with ankle weights. Walking sticks can help with upper body exercise. Walking on treadmill does not offer the same type of activities. when I worked with a personal trainer, he did not want me to use treadmill unless I used it for a short time and it had at least 2-3+ degree of incline. He believed that treadmills don't develop muscles properly.
Hala. RNY 5/14/2008; Happy At Goal =HAG
"I can eat or do anything I want to - as long as I am willing to deal with the consequences"
"Failure is not falling down, It is not getting up once you fell... So pick yourself up, dust yourself off, and start all over again...."
In the beginning stages, here. Thank you for being honest as it really helps with the mindset I am trying to rid myself of "Never going back" or "### pounds gone forever"... And, puts me in the frame of mind that it can always be regained if changes aren't made. Everyone has been so supportive and informative. I got a FitBit for Christmas and look forward to seeing some (hopefully, positive) trends in 2020!
Are you able to go back to your surgeon or PCP to get a gameplan going?
Congratulations on your weight loss Tyla. I need to start meal planning and tracking as well. It just seems like there is not enough time in the day but I know it helps to do so and I need to MAKE the time! As for exercise, I mostly just walk, walk, walk! I use the treadmill in the winter because we get a lot of snow here. But as soon as the weather permits, I am walking out in the woods at least three days a week.
TJFox, Tracking can be as simple or hard as you make it... Intensity depends on the stage of this "walk" you are in. Early on as you learn to count/measure protein and carbs..is harder and more time consuming... As you are able to get into YOUR routine..develop these skills to assist ease of journey. Not saying it is easy, but saying that it can be easier than we sometimes make it.
One of the bet ways to simplify this is to learn ACCURATE estimation. The more you do it , the better you will become.... Make it a game with yourself. Pour a glass of water estimate the number of ounces/cc's in it... Measure it. How close did you come.?.. .. same goes for portion control on all other foods.Needed for not only portion control but nutrition estimation...
Meats /estimate the weight after cooked. Weigh it... Carbs , ditto... making yourself aware and learning this valuable skill will serve you the remainder of your life. Very necessary skill when going out to visit/eat with friends/ family.
My goal set by surgeon was 90 grams protein,50 grams carbs-MAX per day, and low fat ( I had one of early invasive surgeries, different gall bladder removed -can NOT process, major intestinal revision from one end to the other.) I find I do best when 90-110 grams protein and 30 of carbs. My goal is a minimum of 30 grams per meal w/ daily protein of 90 grams , plus a protein and carb, as a snack..or if i do heavy exercise between ( or blood sugar plummets). If hungry before pm meal is ready a ounce or two of meat with serving of carb/ ...keeps me going and on track.Remember hunger after exercise MAY be a SYMPTOM of blood sugar drop. IF you are prone to have low sugar check it a few times.. immediately after and in 30 min after end of exercise...
No artificial sweetners..( they all make me hungry...) asparatine is worst offender. Many items made with stevia and promoted as such,.. have additional forms of artificial sweetners added.. so if YOU are sensitive BEWARE! I do use scant cane /natural sugar,-Not regularly, not in morning coffee Nor any routine(4 lbs lasts our FAMILY,4-8 months, biggest use is for making hubbys jellies, cookies.)... It and stevia are kept separate..and out of easiest access. placed higher in cabinet..etc. Mine are in canisters..and have other things on top..To use I must do it intentionally. and stevia(pyure brand).
I make our own jellies and syrups with fruit and use those sparingly.. by the teaspoon..1-2 depending on the pancake..MOst jellies do not set up when one reduces the sugar content..so they become a syrup. even if the pectin is doubled..I use mostly on high protein pancakes we have every 4-6 weeks.I make for everyone else then mix mine separately...from scratch. use a high protein powder+ eggs, stevia cinnamon.. gives a change from the routine.. I have been pre-diabetic- then called "relative hypoglycemia", for 40 years...AS long as my blood sugar remains stable I know it is "safe for Me" .
I figured the protein and carbs a long time ago... on my specific recipe, for then. Have had to change proteins because of intolerance.I figure protein and carbs in each ingredient. Mix, well make even sized pancakes , do the count, and divide by total carbs and total protein. gives the protein and carb per pancake...I freeze any left over- in portions labeled.. for a future meal/snack when I need it.
EDited for clarity...
