Any advise !

Ok, I am in need of some serious help. I am almost two and a half year out from my surgery. My highest weight was 350+ and my lowest was 200. Right now I have gained 20 pounds and weigh in at 220. So I need advise ,any meal plans(how many cal. or carbs. daily), exercise plan(any good ideals), and just the basic rules (pouch rules for dummies)that I know but just seem to not been doing. I am ready to get back on tract so please :help: Thanks Kena

Kena-- I too, having the same problem-- I am out 4 years and have gained back 40 pounds-- it is so frustrating- especially since I find myself in this and it scares me. When I cut back on food portions, or even try the protein drinks again, I find myself in a very unhealthy malnourished place- with labs low- low protein and feeling washed out and tired. I also developed thyroid problems after surgery. Just wondering if you have found anyone that can help us stop the weight from coming back on? I am eager to know something. I even started exercising every day-walking 30 minutes-will be adding in hand weights. I FEEL LIKE SUCH A FAILURE!!! AGAIN!! Carol

Carol - First don't beat up on yourself...you have not failed just took a detour! Now you know what to do you CAN DO IT! Wipe the slate clean in your mind and decide to do your program and Take CARE of YOURSELF! Sometimes that is all we need to be reminded to do because we are who we are, caring - loving and we don't take time for us. I know without a doubt that you can and will get back on track - you are doing great with your exercise, now plan your meals and know what size portions you can have and what you can have...like protien FIRST - ALWAYS. Take care and I look forward to seeing those 40 lbs coming off again...there isn't a magic method we just have to work on it daily. Take care and God bless...deb k

I'm not as far out as you, but I do have some suggestions based on my experience so far, and stuff I've read. First, start keeping track of everything you eat and drink. I use software from calorieking.com on my PDA. You can also track this information online at fitday.com. This will help make you accountable, even if only to yourself. It will also help you establish a relationship between how many calories you eat and what you weigh every day. Second, if you can handle it, weigh yourself every day and keep track of your weight. This does a couple things. First, it makes you accountable on a daily basis for your weight. Second, by tracking your daily weight along with your daily calorie intake, you'll begin to see a relationship between how many calories you eat and what you weigh. Keep in mind that many things affect our weight on a day-to-day basis - - water retention, bloating around your period, excess sodium intake, etc. - - so you can't freak out every time the scale goes up a couple pounds. Just accept that that's going to happen sometimes, but over the course of weeks and months, you want to see a slow downward trend. Third, if you're not exercising at all, start! Walking is great - 30 minutes a day is often the minimum recommendation. And you can do it in bits and pieces - 10 minutes here, 10 minutes there - as long as it adds up to 30 minutes. If you can, find a workout buddy; someone to nudge you when you don't want to exercise, someone to workout or walk with. And find something you like to do - walking, water aerobics, elliptical trainer, treadmill, lifting weights, etc. If you think you'd benefit from it, sign up for 6 sessions with a personal trainer. They can help you develop a fitness plan, plus get you started on the right track. For me, exercise is key because it burns off some of my daily calorie intake. If I didn't exercise, I'd probably be gaining right now. Fourth, although you're 2 1/2 years past your surgery date, revisit the reasons why you had surgery in the first place. Those motivating factors may not be part of your day-to-day life now, but reminding yourself about them may help get you back on track. Look at some pictures of yourself before surgery and now. Look for something to get you motivated again; can't tell what that may be since motivation is a very personal thing, but keep looking until you find it! Best of luck in getting yourself back on track; you can do this! Kellie