Just getting back! Need encouragement

Hello all.

I had my RNY surgery January 2008. I lost a lot of weight and have kept it off without too much gain but over this year I've gained about 15 lbs.

I find myself wanting to get back on track the way i used to be but have no idea where to start. My pouch still works, although i can eat a lot more.

Any suggestions on where to start my journey over? How i get back on track?

One of my main issues is eating/grazing at night...ALL NIGHT. Candy and chips. I know....just stop eating candy and chips..but you know thats easier said than done.

Anyone else been here? Any suggestions on how to get back on the wagon is needed and appreciated. How do I start over and get my cravings for sweets under control?

Thank you soooo much! I'MMMMM BACKKKKKKK

Congrats on recognizing that you need to get back on track.

The so-called pouch resets where you only drink protein shakes are totally bogus because you will just be hungry all the time. It is much better to return to a menu of dense protein and eventually add in some non-starchy veg if you absolutely need it. Going cold turkey on the carbs, including fruit, often makes it easier to work the cravings out of your system. It is definitely hard at first but be strong and drink ALOT of water and it will pass.

Also log into the RNY menu thread daily for support and accountability. You will also see what other people are eating and struggling with. You aren't alone in struggling sometimes.

Thank you so much for the encouragement and tips re: carbs and cravings. I will try it. I will also seek out the daily menus.....

WELCOME!

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.

GREAT!!!!!!! Info Kathy. The steps are great and I will take a read and remember your words of not beating myself up.