3 years post op: 4/19/05, Regain +40 HELP w/meal planning!!!

I remember you! =) Will let you know. As of today I am just tracking in sparkpeople.com an doing the normal higher protein, lower carb type of meal choices. Doing three meals and 2-3 snacks. Not exactly sure what my nutritional numbers should be but according to sparks its 1550-1800. Seems kind of high but until I see the Kligster I'm going to stick with that and keep tracking faithfully. I got about 85 grams of protein in today and  hit 1535 for calories, all my water, vitamins.  No exercise yet.  I'm fighting this awful cold and wiped out.  Hopefully back to exercise tomorrow.  My goal is to do 30 min of on the spin bike. Good Luck! Stacy

Stacy,  Please do let me know!  It sounds like you have a plan and I know that you are a strong person and can do whatever you set your mind to.  I think it will be interesting when you get to see Kligman.  I am not sure what he will recommend.  I do remember that he said if I found myself gaining to come back quickly and he would have a plan for me.  I have always wondered just what that plan was.  It does scare the heck out of me, thinking of serious regain.  I don't think they really let people interested in WLS know just how often times that regain occurs, do you?  I wish you the very best, I really do!  I look forword to hearing your success!

I'm 29 months post-op and my weight loss finally seems to be coming to a stop.  So I'm in a different place than you, but I thought my plan of attack for maintenance might be helpful.   First, the 5 day pouch test can be a good carb detox, but it's not a good long-term plan for losing and maintaining.  I would also counsel against doing an extreme reduction in your calories all of a sudden; your body will wonder what the heck is going on and likely slow your metabolism down to save your stored energy (fat) for the rainy day that it thinks is coming!   Second, if your not already doing so, start keeping a food journal.  There are good, free versions online at fitday.com, sparkpeople.com, and thedailyplate.com.  I use software for my PDA from calorieking.com, so if you use a PDA, the calorieking software is great.  If not, the other online trackers should be fine.  I've been keeping a food journal daily for almost 2 years now, and I intend to continue journaling for quite a while.  I've discovered that it's too easy for my daily calorie intake to creep up.  Journaling helps me make a daily plan and stick with it.   Third, regarding meal planning ideas, you have to find something that works with your schedule.  I have a desk job, so I can eat whenever I want during the day.  So I actually eat every 1 1/2 to 2 hours, usually 100-300 calories at a time (more calories at breakfast, lunch and dinner, less at "snack" times).  I aim for 2000 calories a day, with 1000 calories from carbs (250 grams), 500 calories from fat (55 grams) and 500 calories from protein (125 grams).  I also exercise a lot -- about 10 hours per week -- so my body uses these calories to sustain my exercise.   Fourth, either get your metabolism tested or estimate your resting metabolic rate using the Harris-Benedict formula.  (You can find an online calculator for this formula by doing a simple google search.)  This will give you a rough estimate how many calories your body needs every day if it's just at rest.  Some folks would suggest that your minimum daily calorie intake should be at least equal to your resting metabolic rate, otherwise your body may go into "starvation mode."  I'm not a dietician/nutritionist, so I don't really know whether that's true, but I follow that advice.  (Pretty easy for me since my resting metabolism tests at 2000 calories....)   Knowing your resting metabolic rate is sort of like knowing how many miles per gallon your car gets.  It'll give you a starting point for how many calories you need every day.  Most of what I've read suggests trying to create a 500 calorie per day deficit, so you'll lose about 1 pound per week.  I know that seems slow, but it's doable for most folks.  Cut back much more than that, and you'll be on a super restrictive plan that you can't follow long-term.  Plus, if you cut back much more than that, your body is likely to slow down its metabolism to conserve energy because it's not sure enough energy is going to coming.   Finally, if you're not exercising, start!  WLS and all, I still like to eat, and regular exercise allows me to eat at a level that I'm comfortable with.  I'm willing to exercise 10 hours a week to maintain a loss of 210 pounds and still eat 2000 calories a day; it's all about finding and maintaining a balancing act that works for you.   As some background on me, I started at 396 pounds, am currently at 188 pounds, and am 29 months post op.  I've been maintaining in the 185-190 range for a couple months now and think I may be done losing.  Which is okay by me since I've got quite a bit of excess skin and think I'll wind up in a "normal" weight range after my plastics are done.   Anyway, good luck getting yourself back on track.  A lot of the battle is in your head and your relationship with food, but you know that already....   Kellie

Hi Stacy, You have gotten a great smorgasboard of advice, so I will only add that I also hit the 40-pound regain mark in January (I'm 5+ years post-op) and have been working on getting back on track since then.  If I can do it, you can!  I am finding a protein shake or two a day helpful.  I am sticking to the pouch rules and carefully restricting sugars (which are my big problem since I'm not a dumper).  Exercise is helping too.  The pouch still works just fine (operator error is what I'm workin' on). Good luck getting back on track!  You have lots of company here, including people who have avoided regain or kept it to a minimum.  I find them all very inspirational :-) Suzy C. 40 pounds regained/ 11 lost so far/ 29 more to go

"Operator Error" - I love it. It was rather refreshing to learn that my pouch worked just fine, I was just not operating it correctly. Congrats on your 11 pounds lost

Oh yes...in line with you. Regain after 5 years...just creeps up on ya ! I think you have begun to do all the right things for sure. I too had to get back on track with everything & have been searching for a good plan. I've managed to lose 15 & not gain anymore atleast. I do believe tho that my body went into starvation mode. Someone here suggested doing a search for RMR calculator to determine my daily calories. I went to my PCP today who wrote up an order for labs then its off to see a new bariatric Dr. since mine is long gone. Yes, I'm guilty of dodging my follow up appointments too & quit taking my vitamins ! Just started back up last Nov. when I had a miscarriage (can't point fingers at WLS tho) So, definately take heed now if your planning.  My nutritionist suggested 1200 calories but, at my current weight the RMR says 1400. I'm just trying to go back to the rules & really watching the ingrediants...amounts & numbers ! I did the 5daypouch test & it did help to motivate me & helped to get on track but, most definately we do need an ongoing everyday plan. I'm going to have my nutritionist spell one out for me. Good luck sweetie, I know how you feel.

Hey there, a couple of months ago, I coudl have written your exact same post.  Your game plan sounds awesome, and your right ,diet and exercise is the key. I found that when I do what I'm supposed to do, weight still slides off. Good Luck to All, we are truly in this together.

Stacy, Sorry to hear about your predicament. Please  have all your hormone levels checked and use bioidentical hormones to get them back to the right levels. To find a doctor in your area that deals with bioidenticals, go to a compounding pharmacy and ask who the doctors are that prescribe them. They are so much safer than synthetic hormones. Good book on the subject is Hormone Hell to Hormone Well - by C. W., Jr., M.D. Randolph and Genie James. Any book by Dr. Lee is good too. Good luck and hope things work out for you. Diona

I am actually going to see an endocrinologist and have a ton of labs to get done this week that should also give me some more info.  Thanks!!

Hi, All.... I realize that it may be a bit early to feel "safe" from regain; believe me...I feel your fear. Below is part of a PM to a recent post-op.  It explains my eating habits & reasons why I chose them. ... I didn't count calories until the end of 7 months post-op.  I had to increase my water from 48 oz to 64 oz to prevent dizziness / dehydration.  In addition, I use a digital food scale, measured in grams, to simplify my SparkPeople info.  If you decide to use SparkPeople, I'd suggest using a separate Hotmail account because they send you a lot of articles, which is fine, but can clog up your regular email.  I eat 2 heavier meals each week to prevent my body from thinking that it is starving.  I was a volume eater; not really into sweets or drinking.  I am a bit lazy so exercise needs some improvement.  Main point... I have not stalled from the beginning.  I enjoy all types of food.  It did take a while to "handle" (keep down) certain dense meats, but that's OK now.   I begin my "week" on Sunday.  Eat within the range that my Nut gave me ... and then stop for the day.  Monday is a new day!  Midweek... take an average to see how I'm doing... Saturday is the equalizer... eat more or less... to reach my Nut's goals.  End of Week... Simple, short goal setting works for me.  I take a weekly and monthy average; Nut gets the monthy average.  Here are the Nutrition Guidelines that I modified my SparkPeople page to read, which is for maintenance: Calories: 1000-1100  Fats: 25-50  Carbs: 100-120 Protein: 50-70g....65g is my goal average today.    I weigh myself once a month for the "official" number and stay clear of the scale the rest of the time.  The food scale is the one that will keep you honest.  Soon you'll find yourself logging in different foods to see if your in your goal range... maybe more carbs are needed... eat them.  Fats... so same thing. I enjoy most foods... just not refined sugars and junk food... including fried...   So if you are really ready to change, think about eating basic meats, fruits, veggies, and whole grain products...with nuts and 2% cheese thrown in too.  Enjoy your family favorites and best restaurant choices in smaller portions... whatever they may be... Enjoy it all.    Do get your labs taken periodically and take the supplements...that's part of what you sign-on for with WLS. Here's my reason for the food scale... I am not worried about my pouch stretching... it's supposed to get to a certain size....and it does just that, period.  What does change is your intestine size; from 1" diameter to about 3" diameter to absorb more calories (but not more vitamins / mineral) at about 1+ year out... later, at about 1.5-2 year out, the colon is also able to absorb calories; not vits / mins.  So early eating habits, including keeping to a goal range, is the way to go.  Of course, if you do exercise and USE 300 calories doing so... you have to add that to the equation.  About 1100... becomes 1400 calories etc. This is my plan... it is approved by my Surgeon and my Nutritionist.   It is not radical.  At 15 months out, I eat out, go to parties, and live my life with moderation in mind... just like the thin people, who watch their calories do.  Sounds Familiar... Huh! Ro HW: 332+ SW: 274 CW: 135