What has helped you most in maintaining your weight loss?

For me, it is sticking to whole grains and lean meat, and always trying to limit myself and my portions, and so often I have to stop myself from eating while I am still hungry.

That's where I get off track...I am still hungry and go back for more. I need to change that!

Truelove33, Try slowing your meals down... eat 1/3 portion, stop.even if you must get up from the table...walk around do small chore - 5-7 minutes. go back to table. eat another portion and repeat...adding int he 15 minutes to your meal time in addition should give you the time to feel satisfied. generally it takes a total of 35 -40 minutes.. slowing your actual eating by chewing each bite many times, slowly and savoring each bite also helps.

The best tool you have is the guides your surgeon gives you. Follow the rules-PERIOD. If He/she says no fluids for 30 min before and after meals do it. if rule is eat with a ice cream tasting spoon and chew each bite 20 times. do it.

Take your supplements. get regular labs indicating nutritional status...pay attention to copper, zinc, iodine, iron, magnesium.If your minerals drop and ar not returned to normal your heartbeat can go wonky and your hair be dry and brittle and you loose all your choppers.. avoid things that can/will harm your intestinal tract. You have one and it has been surgically altered.

You need specific guides from that Dr on what kind of foods he recommends for YOU.

You need to know the protein for weight loss and maintenance after you are to goal, and any recommendations on carb limits.

Remember most of us had a diet/metabolism study..that Doctor has more information on how you process food than any other doctor you will ever see.

Learn how to estimate the food on your plate, Protein and carb .

Begin with meats.. learn to measure by estimating- then weighing your cooked portion. Make it a game with yourself... to get as close as possible.

fluids ditto, learn to estimate exactly how much water is in a cup or glass..these two things will serve you well when you go out to eat with friends or in a social setting.

Be very aware that...Veggie/carb portions are not uniform.. some foods are up to one cup- like string beans.Tomatoes have a larger sized portion, since are low in carbs.. Potato serving may be "half potato"- a large one /halved may be a double portion.Learn the "values of the foods you are likely to have.. just memorize them. it makes life easier..

Regimented exercise is not for everyone...I hate being tied to a routine. I never did a regular routine/formal program. I did add in extra where possible.Park a little further out in parking lot, walk stairs instead of elevator.( did when i was working in 3 story.) in stores make an extra sweep around store.

I now do outside gardening and yard work, cutting grass, building raised beds and tending critters.I also do isometrics last thing at night.(3-4 nights a week) It was one addition that my nutritionist recommended in my follow up to help maintain metabolism increase.I am almost 25 years post op..and hover close to goal.

It is so very helpful to get advice from someone like you that is a longterm post op. Thank you for your advice and congratulations on staying close to goal!

Truelove33, My surgery was a long time ago, It is still effective. The tool still works. I have had no surgery to remove excess skin- if i had would be well below goal...It is like Santa Clause- It's everywhere! belly hips, thighs, underarms..I do not have hernia's and have required no additional surgery- so even tho the surgery i had is obsolete, - I am alive , fairly active, have no blood pressure, issues. I still am pre-diabetic- have been since age 21.I have had lyme. for decades. as well - and has attacked my joints.. as long as i am active..on an regular- but not constant basis... i do ok...and get no more tick bites..

When my original goal was set i could not "see" or imagine the goal weight... I had not been below 190 in decades... I do yo- yo some-10-15 lbs usually,... depending on carb cravings.. I was given guidelines to stop those by Dietician at Surgeons office...those guidelines were cut carbs to 20 for the day.and double intake - sublingual B 12 /complex for 3 days.It worked may years ago and it works now.I also boost my protein for the day by 15-20 grams.

MY Target for weight loss was set by my surgeon of 90 grams..i go for 110..for best loss.. as i get closer to where i really need to be- i will cut protein to 75-80.. I am using meats /eggs for protein.. the only high protein shake i now tolerate is egg. I have plenty of those right now.I do not tolerate nuts, legumes, in food..no whey,pea or soy shakes. I already had intolerances before surgery...but no diagnosis of lactose intolerance.

Keeping a diet diary on paper will enable you to track your response to certain meals-over the long term. and find intolerances..track protein and water... it is my number 2 tool. Number one was my surgery. Take care of yourself and follow the guidelines.. to have the best success...

Honestly, be strict with yourself. Do what the doctors and nutritionists tell you. Don't test your limits. Develop a large support system. That is important. I am 17 years out and there are things I wish I developed back then. Don't test the waters. It's not worth it. Good luck and lean on your support system. OH is a good place to be.