Getting back on track

Hi,

I'm 3yrs post op and due to being my moms full time care giver last year while she battled cancer, I have gotten off track. I would like to start back at basics and weigh my food, etc. For those who are 3+ years post op, what is a good start for weighing/measuring food. I know when I eat dense protein and veggies, I can usually eat about 1 cup but sometimes it feels like I could eat more than that. Head hunger has been really tough to battle as I don't feel hungar but always want something to eat. Any ideas on how to control that would be great. Thanks in advance for taking the time to read and respone to this.

Good Afternoon! I am sorry to hear that you have had a rough time. I know you are asking for advice from 3+ years and I will barely be 3 years next month but thought I could at least show you some support.

Without knowing what a typical menu currently looks like for you I can just give you some ideas based on my own experience. If you haven't tried already, get back to the basics--PROTEIN first and limit carbs, do not drink during or 30-60 mins after your meals, track every bite on something like my fitness pal, take your vitamins and make sure you are drinking enough water. Those are just the first things that come to mind. You might have seen the daily menu post on this forum-it can be a great place for support, accountability, and menu ideas. Best of luck to you-you can do this!

Treat this like a new hobby. Buy the best smart scale you can find. Download MyFitnessPal and become an expert with it. Get a fitness tracker.

Get a digital food scale and weigh everything, then enter into MyFitnessPal, preferably before you eat it. I never measure. I always weigh and I always track exactly how much is there.

One of my favorites is to fill up on ice water before I eat. I drink a large glass before eating.

Weigh yourself tomorrow morning and make that your "highest weight ever".

Every morning weigh yourself. The smart scale can send your weight automatically to MFP.

On MyFitnessPal, put in all of your measurements. Keep a tape handy and remeasure and update weekly. Drink lots of water and move as much as possible. One of my mottos: Don't lie down when you can sit, don't sit when you can stand, don't stand when you can walk, don't walk when you can run.

You will be amazed at how easy it is to start losing again, once you make your mind to do it.

Thanks ladies for the feedback! Those sound like great ideas and I'll definitely use them. My toughest battle is going to be head hunger.

That's the toughest battle for the cast majority of us.

Check in here daily. I find it really keeps my head in the game.

I am not quite a year out but I have really been battling the head hunger the last few weeks. Today has been a really good "not thinking about food constantly" day, first I've had in a while. Things that seem to help are sugarless gum, hot tea and coffee, lots and lots of water, sugar free Popsicles. I know these are all crutches, but they help me get through rough weeks. Also, having very set times when I will eat, and no drinking with or after meals if you have that habit. I have started drinking a couple of cups of lemon water before I eat, setting a time for 30 minutes, and then eating. Then I try to leave the liquids alone for a while to keep my pouch full.

It's right around a year when so many of us start to find out how hard this can be. Keep working, and you'll be ok.

You all warned me it would get harder. You did not lie, lol!

Days that I'm very busy, I find I don't think about food as much. I've read other post where folks have set eating times. Worth giving it a try. Just hope I can be disciplined enough to stick with them. Thanks for the idea!

Getting back on track is a struggle, My biggest issue was the head hunger too, I found having to give up the sugar that had little by little found its way back into my diet was what was my trigger for wanting and thinking about food, it was hard but once I got away from that I was able to drop 15 lbs since the 1st of the year, I still struggle with head hunger from time to time but its what I eat that makes a difference. I have to not have certain foods in the house because I do not make good choices when its head hunger. Like everyone else said lots of water and protein first. Good luck and keep checking in here the support help.