Want to lose 40lbs before my 10 year surgiversary on July 2, 2017!! - Came back for...

Good Evening!

I had my RNY July 2, 2007. This July will be 10 years post op! I have lost 170 lbs and maintained this for 9 years. Over the past 1-2 years I stopped carrying my prepaid lunch, protein drinks and water. I started stopping at Starbucks and other fast food restaurants to pick up something for lunch between clients and driving 1-2 hours to my office (rush hour). I have gained 25lbs, but would like to lose 40lbs before my 10 year surgiversary. The RNY has been the BEST choice for me and I have had great success. 

I know it's back to the basics - 
1) protein shakes
2) increase water intake
3) no sodas
4) one cup of coffee in the morning
5) move and exercise more

I realized that Saturday I started putting others before self-care (which is what got me up to 350lbs). So, I decided to come back here for support and accountability with others who understand.

Thanks in advanced!!

Please let me know your secrets - what do you do each day to make YOUR WLS journey priority?

Jessica

Good luck Jessica. 

Going back to basics does not mean protein shakes. Actually shakes at this point may not be recommended. They would not keep you full. 

I use protein shakes when I don't get enough food and NEED to increase my calories and proteins for the day . 

When I try to lose weight - I try to eat dense proteins- hard boiled eggs, chicken, fish, beef, pork and some non starchy veggies. I add good fat like butter, olives, avocado, full fat cheese, etc. 

Lower carb and avoiding most artificial sweeteners is my way of getting back on track.  

Follow daily menu post for idea what others are eating daily.  Look at people who are in maintenance either maintaining or long term veterans.  

I deal with same food allergies and intolerance, plus I am currently below my goal..So my menu may not be good for anyone but me. 

But if I do try to follow proper "diet" I would try the following:

B: eggs+ham + 1/4 avocado..Cucumber and a few slides of tomato.

Snack: 12 almonds l

L: veggies, with some proteins..

S: 1/2 serving of fruit, cheese or PB(1Tbs)

D: dense proteins+ non starchy veggies , plus some good fat 

Drink a lot of water, tea, or other non caloric drinks in between the meals. 

I would never drink protein shakes.  That is a way of getting in calories when you are not able to eat food.  I do eat Quest Protein bars as a snack sometimes.  Coffee and diet soda will not cause weight gain, but for me they make me hyper and then I do eat more.

Track every bite you eat or drink.  Weigh daily.  Have realistic goals.  For me losing one pound a week is fabulous.

I'm not having surgery until next week but I know that the daily menu thread has a high percentage of people that have lost all their weight and maintained it. Check in there daily for great ideas and a healthy dose of accountability! 

I would set small goals for myself. I would not drink protein shakes unless I needed something in my body if I was not hungry. Like if I am walking or running around.

I drink a lot of coffee. I drink at least 48oz a day. Which I know is okay. I am not just drinking calories all the time. Sometimes I just use splenda in it.

Get rid of any crap in your house. 

Coming here to get and give support really does help. 

Welcome back! Glad to see you here and feel this place is a great place for support/knowledge and accountability.

Welcome Back Jessica,

Her is a list that helped me get back on track!  

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.

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.  So I was either pushing to be diabetic or get cancer.  I found once I started carrying a bottle of water around 24/7 (yes had one at my bedside) I lost the cravings for the sugar and I KNOW those artificial sweeteners are not good for me. Look I am old and if you add up all the artificial sweeteners I have consumed I am sure I am at the rat in the lab getting cancer threshold.

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. 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.

Keep me posted on how you are doing.

Planning ahead is my biggest help. Packing my lunch and planning dinners to cook at home keep me from straying most of the time. 

The morning menu thread is awesome source of accountability for me. I love it.

Also...ditto what other responders said.  I don't use shakes and don't think they are particularly healthy unless you are unable to eat other fresh foods.

~E

Welcome back! You can do it!