Want to know my secret...

First and foremost Support is the key to success. I don’t think anyone can do this on their own.  Whether you have a significant other, friends, family or a support group we all need support especially when we are down.

In addition to OH I belong to two support groups. The dynamics of each group is different and I get different things from them. The key is to take the good but leave the bad. For example from your friends, family and co-workers take the good comments and NSV’s as that will help motivate you. But leave the negative comments and haters alone.  If you’re really good…spin those negatives around and let that motivate you to prove them wrong.

One of the mantras…one of the support groups has is the three "P" rules to weight loss...Patience, Persistence and Perseverance. If you follow the three "P" rules you'll do great. I find the three “P" rule especially helpful during stalls. As I have experienced several stalls throughout my journey. Some stalls have lasted a week some have lasted over a month. I found that the three “P" rule along with taking my measurements helped me “Stay the Course". Measurements are extremely important. Many times when you go through a stall you may stop seeing the weight on the scale drop, yet the inches throughout your body changes. I consistently measure my: Neck, Chest, Forearm, BiCeps, Waist, Thigh and Calf. Seeing those inches drop helped motivated me throughout various stages of my journey when I experienced stalls.

 

Another tip that I learned from one of the support groups I attend (and this was very recent). Always start off your day with protein (within the first ½ hour of waking up). This was something that I never did before. I would normally wake up get dressed commute to work and when I arrived in the office three hours later would then have breakfast at my desk. I started drinking a protein shake as soon as I wake up. What a difference this simple change made. Not only do I feel more energy, I feel alert during the whole day. This also helps me make my protein daily goal.

 

I’m one of the lucky ones that haven’t experienced physical hunger since surgery. Yet I experience head hunger. Cravings are a ***** and they are very difficult to deal with. I crave carbs (especially sweets, bread, and salt) once I start the carbs it’s like a snowball rolling down a hill. Granted I can’t indulge like I used to, but it’s enough to have a negative impact on the scale if I’m not careful (grazing).

  

I find that if I’m consistent throughout the day with a meal and drink plan. I have no time to crave carbs or graze. When I do crave, drinking some crystal light helps.

 

I eat on a schedule to make sure I get my Protein and water in. Here's what a typical day looks like for me:

5:30 am – Protein shake

6:00 am - Drink 16oz of Water take my Multi vitamins and meds.
8:00 am - Breakfast
9:00 am - Drink 16 0z of Water
10:00 am - Snack
12:00 pm - Lunch
1:00 pm - Drink 16 oz of Water
2:00 pm Snack
3:00 pm - Drink 16 oz of Water
7:00 pm - Dinner
9:00 pm - Snack
10:00pm - Drink 8 oz of Water - Vitamin C and Iron Supplement

The fastest I can drink 16 oz of water is about 3 mins but I usually do it in 5 as not to rush myself. If I drink too fast I can get sick (but that hasn't happened in a long time). Sometimes I drink Diet Snapple in place of water (don't tell my nut...her opinion is there is no substitute for water).

As you can see I eat throughout the day. I found it helps with my head hunger as I'm almost always either eating or drinking something. I try to make my snacks high protein ie Greek Yogurt. Sometimes (very rare) I'll eat these little pretzel nuggets (peanut butter filled) from CVS. It gives me the crunch as well as the salt that I crave.

Here’s my sample meal plan (remember I’m in maintenance). I'm not that imaginative several things repeat....Here's what I did last week.

Breakfast: Fiber One Cereal, egg/sausage cheese on English muffin (one slice), Smoothie King Protein shake (I make from powder w/ skim milk strawberry and bananas).

Lunch: Wendy's Chili, Gyro Salad, Chicken Salad

Dinner: Salmon, Chicken, (with various sides such as: Macaroni and cheese, spinach, String Beans), Smoothie King Protein shake 

Snacks: Sugar Fee Jello pudding, Greek Yogurt (love Chobani with Fruit), Power Crunch Protein bars, CVS Pretzel Nuggets, Sugar Free Ice Pops, Beef Jerky.

 

Lastly I would say. I stuck to my Doctors plan. It’s important to “Stay the Course". I fully believe The support mechanism is the key to success.

Hope this helps….

Congratulations!!! You have done an amazing job. You are an inspiration to all the newbies who are wondering if VSG will work for them.

Awesome dude! These tips are so helpful. I copied off almost your whole post and made my own little cheat sheet. Thanks for the help and keep posting stuff like this.

 
Great post Mikey !!!!

Doin It !!!!

frisco

Thanks, great post. 

Love your new avatar. I love seeing people enjoying life.

Good post, Mike!

I also eat 6-7 times a day. I STILL find it hard to get in my fluids, but I thinks that's mostly because I've never been a big drinker. I've probably gone my whole life being dehydrated. lol

Great Post Mikey!!!!  I'm going to try the protein first thing in the morning.  Like you, I wake up, go to work, drink 2 cups of coffee, then eat.  I never eat and drink at the same time or for 1/2 hour after, but I have the hardest time with that rule in the morning.  I always used to have coffee with breakfast and now that I want both, I have to keep it seperate and that stretches my breakfast to later in the day.  (hope that made sense).  I could sure use the energy and I am lucky enough to like my protein shakes.  Thanks again for the post.

Great information, Mikey. Thanks for sharing. We really appreciate those who are already at goal sharing their tips for success.

I've been starting my day with a protein shake and the first batch of vitamins. I'm glad to hear that it works well for others too. Before surgery, I would start with coffee and eat later. I think the protein first works well.

Thank you Mikey. I've always found your post to be helpful and kind. The protien in the morning is so helpful to me to keep off head hunger too.