Stop The Weight Gain

STOP THE WEIGHT GAIN Hi Everyone

My name is Lauretta and I am a post op RNY 11/29/04 down from 316 to 149.

I have a few personal tips that have worked for me and may help all of us WLS veterans who are having issues with regaining the weight.

First of all I refuse to EVER get back to where I was.  So I make sure that I do the following.  OK so I don’t do it all every day (especially the exercise) but these are tips that will help you get the weight off and allow you to recognize where your problem lies.

 

 

1.  The first thing is weigh you a minimum of once a week daily if possible (I get on the scale every day sometimes twice a day).You can not fool the scale.  I have been overweight all of my life.  I know that when I avoid the scale it is because of what went into my mouth.  You just can’t avoid the truth once you get on the scale.  NO matter what I eat I make it a point to get on that scale every single day.

 

2.  Check out your protein supplements.  Being out of surgery over a year we can eat normal size portions.  If you are taking in protein supplements you may be taking in just to many calories in the course of a day.  A 300 calorie protein bar at  our stage  of WLS should be a meal replacement and not a snack.

 

3.  Fluid load before meals.  You don’t want to do this unless you are a WLS veteran of at least a year.

Fluid loading is drinking water as quickly as possible in order to fill your pouch.  Gulp as much water as you can in about 30 seconds.  Continue to take swallows of water until you reach a feeling of fullness.  You will quickly learn how much water you need to reach that full feeling/  This feeling can last up to 25 minutes.

 

4.  Drinking with meals.

Do not drink with your meals or 30 minutes after meals.  

Drinking while you eat pushes out the food and you may eat more.  Drinking to soon after a meal pushes the food out and you will get hungry quicker.

 

5. Carbonated Beverages & Zero calorie beverages.

This is a controversial issue.  My doc says if you can stand the gas go ahead and drink the carbonated beverages.  However, research has proven that successful WLS patients avoid carbonated beverages.

Watch the beverages you are drinking be sure they contain zero calories!

 

6. DO NOT GRAZE

This can be a biggie!  Such an easy habit to fall into be sure to have plenty of healthy snacks on hand.  I love to snack on fresh veggies and fruits.  (I really convinced my self of thisJ

 

7.  Drink plenty of water.

We all know that we are supposed to drink eight 8 oz glasses of water a day.  How many of us really get all our water in?  This is important!

8.  Do not o become famished or deprive yourself and have protein at each meal.

Always consume the protein first then your veggies and then your carb.

Don’t deprive yourself if you need a treat go ahead and have a small portion you will be surprised just how little of something will satisfy you.

 

9.  Exercise

Yes we should all be exercising at least 30 minutes every day.  However, I am very guilty for not following this recommendation.  But I swear I will be getting back on tract.  

 

10.  Attend support group meetings.

This is so important I facilitate a Bariatric support group meeting at our local hospital once a month and I learn something new every month.  Nothing like getting support from your peers.

 

11.  Keep a food journal.

If your still having issues and your not losing or maintaining your weight then start to write down everything you eat.  I mean everything not only what you consume at meal time.  You will be surprised just how many calories you consume in the course of the day especially if you’re a grazer!

 

 

 

 

 

Those are awesome tips!! and thank YOU for pointing out the drinking/eating at the same time..I've seen far too many 'coincidences' of regainers who did just that the whole time saying it wasn't changing anything. Ya'll take her awesome list of successful do/don't and put it into a word document to paste on the fridge! One thing to add is to make SURE you continue follow up care beyond the 2 yrs with regular swallow tests/small instestine series..it can catch issues that are causing weight gain in those who do not do the bad stuff but are regaining! (ie: my non existent stoma issue)

I am a firm believer in all of your tips. Thanks for posting! Candy

Really great post!   Thanks! Laina -One who has regained due to a pregnancy and not lost it due to BAD HABITS!!!

Thank you for this :) It's my heads up tips of the week :)

Hi Lauretta! Thanks for the post.  I am only 5 months out and I have done everything that you said.  This makes me feel so much better.  I know I am following the rules when I read posts like yours.  I am very much a type A personality and like to be very anal retentive which drives my family  mad sometimes.  I haven't tested the waters yet and really don't want to.  Thanks again, you made my day.

Thanks, Lauretta! I am coming up on my third anniversary on May 16th! (YEAH!) and kept within 4 pounds of my lowest weight--until a few months ago. I let sugar slip in, and am afraid because I am back to craving, able to eat more, and am returning to the way I felt about food years ago (wanting it as a friend--"one bite won't hurt"---etc. I am now about 9 lbs above my lowest--but the thing that really scares me is the fact that the old thought patterns are returning full force.  THANKS!!!  the scale is my friend in this--and i had forgotten. your tips are going into my purse and on the fridge as reminders!!!! 

Hi!  I just wanted to tell you this is my first time visiting this board and your post is wonderful!  When I go home I'm going to save these for myself.  I've been struggling the past few months but I'm getting back on track and knowing that I'm doing almost all your tips make me feel better!  Heather

Boy I am glad so many of us WLS veterans find my tips useful They are working for me Make your minds up WE NEVER WANT TO GET FAT AGAIN Lauretta