6 years post op. Need refresher

Hey folks.

Im 6 years post op.

Can I please have a quick refresher or can someone point me to the basics of daily intake we need... I've fallen so far off the train it's rediculous - my butt is the size of the caboose again ??

protein 60+grams

carbs - how many grams per meal

fats per meal

Kick the carbs to the curb. You need to be Low low carb, 80+ grams of dense protein, at least 64 oz of water, I strive for more than that.

I try to stay under 50 grams of carbs per day - sometimes it creeps up to around 70, and sometimes I'm lower than 50 but you need to go back to dense protein first, and then if room some non-starchy veg. Avoid potatoes, pasta, rice, bread, sugar/sweets.

Check out the What are You Eating daily thread to see what others are eating.

Go back to weighing, measuring, logging EVERYTHING that goes in your mouth.

Regain is real, and its a struggle. I hope you can get back on track.

google 'eating healthy after gastric bypass surgery' and you will find the PDF of the guide given at TWH. It will give you all the answers that you need.

thanks again but what is TWH? is this new? i'm 6 years out and don't recall what that is.

thanks again

Twh is toronto western hospital

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.

Good morning

you're totally correct Kathy!

life, tragedy's, triggers, habits and low self esteem seem to have such an ugly head. The success rate of those listed things must be close to 110%!

im having a hard time remember the basics of reading labels PER SERVING allowances.

i had my surgery at St joes Hamilton so I will try there website to see if they have info there

thank you for your caring concern

all the best to you Kathy on re-losing what "life" put back on

Kelly

What surgery?