regain help... I have gained almost 30 pounds and most is probably from alcohol and...

I have gained almost 30 pounds and most is probably from alcohol and snacking.

the stress was bad in the house for quite awhile and I started drinking now it is everyday.

This in turns leads me to snack. I am great during the day it is after work.

Help.

I recommend that you work on addressing the mental aspects of these issues. Are you seeing a therapist? If not, start. I also highly recommend finding local AA meetings that you can attend.

There is help out there - please take advantage of it.

Stop it now... it haappened to me with the lap band... 30 is better than 60... get help, get back to basics!!! You can do it again!! Best of luck!!!!

Thanks for you comment, how did you turn around the eating/snacking.

How did you get back to the basics? I just can't seem to go back to all shakes. How did/do you eat?

There is no need to go back to all shakes! So you're in luck :)

Here are my basics. Yours might be slightly different, but this should give you a good starting point.

1. Prioritize protein and water
2. Deprioritize carbs, especially the refined and processed ones
3. Make the most of healthy fats
4. Eat three meals a day with no snacks
5. Avoid liquid calories (protein shake for breakfast is my exception since I?ve never liked putting solid food in my stomach first thing in the morning)
a. Don't drink with meals or for 30 minutes after eating
6. Weigh portions and track/log what you consume - every single thing that goes into your mouth (using something like MyFitnessPal)
7. Eat mindfully and with no distractions aside from real live people
a. Try to eat at a table
8. Move as much as possible
9. Weigh yourself daily
a. But focus on the trend of your weight, not the day to day fluctuations
10. Be kind to yourself

Thanks for the great advice.

I normally have to eat 5 meals a day due to getting full quickly, I usually go 3 -4 hours between meals.

two of those are smaller amounts of food.

Could you give me a sample menu of what you eat for a few days?

Thanks.

You're welcome! I post my meals daily in the "whatcha eating" posts, so you can check those.

My plan was very strict on three meals a day, no snacks, so my meals are a protein shake for breakfast and then two solid food meals of 4-6 ounces (depending on what I'm eating).

HOWEVER, some people do better with 4+ smaller meals. I assume, if I were to do that, I'd keep my amounts closer to the 2-3 ounce range for each small meal.

Lsten to Gwen's advice, she has been very successful!!! I just wish I could have turned it around when it was 30 pounds...

You have identified a clear pattern- drinking that in turn leads to snacking. I assume you know that we are at higher risk for alcoholism. What I am not sure about with your post is if you are struggling to not drink for this reason, or if the drinking (for now) is similar to our overeating habits meaning you have just let it creep back into your life. Stop drinking, period. If you have not crossed the line into alcoholism you are at extremely high risk. Remove all the alcohol from your house. If you find that you are rationalizing drinking, keeping alcohol, sneaking drinks, etc. then seek help immediately for that. If you stop drinking that appears that it will help you with breaking the snacking cycle as well. There will always be stress in your life,

There will always be stress in your life, unfortunately, it is unavoidable. Work towards finding other coping mechanisms that are a healthier outlet.

thank you for your comments, I am not an alcoholic by any means not even close. What I am saying is that I have been having a few drinks several nights a week which in turn turns to munchies. I am stopping the daily drinking.