Need help getting back on track

Super helpful, thanks! I need to cut out carbs/sweets and beverages other than water. I've been drinking too much. I think a no/low carb - water only change will be just the ticket!

Here's a list of basics that helped me get back on track. I hope it helps you too

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.

Thanks so much! I was really good at the beginning. No/low carb, lots of water, moving more, using My Fitness Pal and tracking my weight/measurements weekly. All of that has gone down the drain and I'm paying for it. Thanks for these tips. I'm ready to get back on track for the summertime!

Wow Lo82, Thank you so much for posting this. My 2 year surgiversary was 5/19/19 and I'm in a similar boat to yours. I thought I was doing pretty well, but steroids I had to take in Mar/Apr resulted in a 10 pound weight gain that isn't showing any signs of lifting. Coupled with bad habits I'm seeing creep in and I decided I need to catapult myself back to the beginning for a reboot. Because of your question though, I'm now seeing another, hopefully better, way.

So these questions are for those who are familiar with AMAW, since a week away from vices and distractions can only be a good thing, right?

How does one do this? Is it still 6 meals a day? And is it literally nothing except meat/dairy? What about beans and nuts? The limiting factor is 1200 calories? What else do you know that I don't, to make this a success? (I confess I know nothing, so if you know a little, you still know a lot more than I do. :-)

What about constipation? Is it as severe with AMAW as it is with the shake/bar diet? (Please, please say no, it's not!!)

I so very much appreciate that you are all out there and willing to share your experiences. Thank you for both caring and for taking the time to help.

All the best - CollieMom

Thanks for replying! I've realized that I need to get back to basics. I was really successful when I was doing the following:

No/low carb

Lots of water and not much else for beverages (no alcohol, maybe seltzer)

80+ grams of protein daily (it helps me to have 1 premiere protein shake a day)

Approx 850-1000 calories per day

Exercise 3+ times per week

Use My Fitness Pal to track all calories

Track weight and measurements weekly

Take all vitamins (this is the one thing I've been good about since the beginning. My "vitamins" include fiber chews and docusate sodium for pooing)

Eating a little bit often. I find I do need more meals at regular intervals versus 3 meals a day or doing something like intermittent fasting

I hope this helps you (and others). Now, I need to help myself by actually doing all of the above to get back on track! :-)

I know several people have told you not to focus on protein shakes. Depending on the reasons you've regained would depend on whether protein drinks would be helpful for you. I had begun eating larger portions and didn't feel full when I tried to lowered the intake amount. My nutritionist suggested I do a 2 week reboot diet. This is not used to drop large amounts of weight, but is used to help become reacquainted with moderation and portion control. It consisted of a liquid protein breakfast, lunch and dinner, with a solid protein snack mid morning and afternoon. The first few days were hard but after that my stomach became used to it and when I went back to solid food for meals I became full with much smaller amounts than before. So I would suggest if you're eating too much you might like to try it, but if instead you're just eating the wrong things then there have been some wonderful suggestion made in previous posts.

Good Luck