Gain weight
Hi!!
You're not alone, there's many of us *****gain. And it's harder to get off this time. I'm told do back to basics, journal everything we eat & excercising.
I joined WW and it's a slow process, but have been losing. I'm almost 64 yrs old so think it's harder for me, but I can do it. Our tool still works, we just need to nudge it again.
Hope you find what works best for you.
Take care,
Kathy
You're not alone, there's many of us *****gain. And it's harder to get off this time. I'm told do back to basics, journal everything we eat & excercising.
I joined WW and it's a slow process, but have been losing. I'm almost 64 yrs old so think it's harder for me, but I can do it. Our tool still works, we just need to nudge it again.
Hope you find what works best for you.
Take care,
Kathy
KathyProximal Rny Mar. 8th 2007 Dr Oh
Pre Surg. 239,lowest 135 current 162 ,goal 145
5ft 2 in
Hi! I am also 5 years out and over the last year have gained back 30 pounds. I joined Weigh****chers. I lost 2 pounds my first week and hope that i can continue. The program is great and i just try to use protein as many of my points. It is helping me be aware once again what i am eating and how much i am eating....i will keep you posted :)
LisaMarie
I recently purchased a BodyMedia Fit arm band and just love it. It tells me how many calories a day I burn and I log my food. I currently have my goal set to lose 1 lb a week and it tells me to have a 500 cal deficit each day. I try to get as close to the deficit as possible and it is working. Plus I am not hungry as I burn about 2400 cals a day, so I am able to eat a 1900 calorie diet. It also tells me how well I have slept, how strenuous my workouts are and how many steps I have taken. I enjoy looking at all the data every day. It is another great tool toward weight loss or maintenance.
I second the endorsement on the Body Media Fit. I have one and it is a GODSEND.
RNY Gastric Bypass 1-8-08 350/327/200 (HW/SW/CW). I spend most of my time playing with my food over at Bariatric Foodie - check me out!
Can you give me an idea of what you're eating? I can help you better if I know where to begin. That said, here's the best advice I can give you:
I will start by saying that any of the large chain diet programs (WW, Jenny, Nutrisystem) are not a good fit with a DS anatomy. They only take the total calorie amount into consideration, and will cut calories by cutting fat, which is actually dangerous to do when you have a DS.
Start every meal and snack with protein. Count the grams of protein you eat, as that's more important than the number of calories that you're eating. Try for 30 grams of protein per meal, and 15 per snack as a minimum. You should total at least 100 grams per day. I like cheese sticks, pepperoni chunks, almonds, and bacon as snacks. For meals, I tend to have leftovers from dinner as lunch the next day, and dinner is usually a piece of any kind of meat/fish with vegetables. Breakfast can be eggs, scrambled or fried in butter, and any kind of breakfast meat.
After you've met your protein requirement at each meal, eat your non-starchy vegetables. Choose vegetables that are low on the glycemic index: green ones are best (but not peas - they're starchy). Stay away from potatoes, corn, peas, more than one carrot a day, and squash (unless it's a summer squash, like zucchini). Have a salad and use as much regular dressing as you want, if you like salad. Fresh asparagus is delicious when you roast it with olive oil, salt & pepper, and a generous drizzle of balsamic vinegar. Tender-crisp steamed green beans are amazing with butter, lemon zest, and the juice of half a lemon.
After you've done that, if you still have room, then look at your carbs. Anything containing flour or sugar - either refined or natural - should be minimized while you're trying to lose weight. If you must have fruit, then choose a fruit that is lower in sugar and higher in fiber - consult the glycemic index once again. Apples are generally good. Pineapple is the worst (though delicious). If you have to have flour carbs, then go for complex carbs - 100 percent whole grains, lots of fiber. I'll have cheese melted over triscuits as a snack.
DO NOT LIMIT YOUR FAT CONSUMPTION. You need to have enough fat in your diet for you to be able to absorb vitamins A, D, E, and K. Low-fat diets severely compromise your ability to absorb these vitamins. If you don't have enough vitamin D, you will compromise your ability to absorb your calcium. We all know what that will do to you. Too little vitamin A for a prolonged period can lead to blindness. Lack of vitamin K can cause problems with blood clotting agents. You cannot afford to be without these vitamins. You need fat. Eat it.
It's easy to let excess carbohydrates creep into your diet and sabotage your health and figure. Keep an eye on those crafty little buggers and make them the last thing you eat in a meal and make sure they occupy the smallest space on your plate. Once you're back at your goal, you should still make sure you don't overdo the carbs. If you want to have a couple of cookies at dessert when you're at maintenance, then you don't have the starchy sides at dinner.
I'm a little over 4.5 years out and have maintained almost effortlessly by following these guidelines. Good luck getting back to where you want to be!
I will start by saying that any of the large chain diet programs (WW, Jenny, Nutrisystem) are not a good fit with a DS anatomy. They only take the total calorie amount into consideration, and will cut calories by cutting fat, which is actually dangerous to do when you have a DS.
Start every meal and snack with protein. Count the grams of protein you eat, as that's more important than the number of calories that you're eating. Try for 30 grams of protein per meal, and 15 per snack as a minimum. You should total at least 100 grams per day. I like cheese sticks, pepperoni chunks, almonds, and bacon as snacks. For meals, I tend to have leftovers from dinner as lunch the next day, and dinner is usually a piece of any kind of meat/fish with vegetables. Breakfast can be eggs, scrambled or fried in butter, and any kind of breakfast meat.
After you've met your protein requirement at each meal, eat your non-starchy vegetables. Choose vegetables that are low on the glycemic index: green ones are best (but not peas - they're starchy). Stay away from potatoes, corn, peas, more than one carrot a day, and squash (unless it's a summer squash, like zucchini). Have a salad and use as much regular dressing as you want, if you like salad. Fresh asparagus is delicious when you roast it with olive oil, salt & pepper, and a generous drizzle of balsamic vinegar. Tender-crisp steamed green beans are amazing with butter, lemon zest, and the juice of half a lemon.
After you've done that, if you still have room, then look at your carbs. Anything containing flour or sugar - either refined or natural - should be minimized while you're trying to lose weight. If you must have fruit, then choose a fruit that is lower in sugar and higher in fiber - consult the glycemic index once again. Apples are generally good. Pineapple is the worst (though delicious). If you have to have flour carbs, then go for complex carbs - 100 percent whole grains, lots of fiber. I'll have cheese melted over triscuits as a snack.
DO NOT LIMIT YOUR FAT CONSUMPTION. You need to have enough fat in your diet for you to be able to absorb vitamins A, D, E, and K. Low-fat diets severely compromise your ability to absorb these vitamins. If you don't have enough vitamin D, you will compromise your ability to absorb your calcium. We all know what that will do to you. Too little vitamin A for a prolonged period can lead to blindness. Lack of vitamin K can cause problems with blood clotting agents. You cannot afford to be without these vitamins. You need fat. Eat it.
It's easy to let excess carbohydrates creep into your diet and sabotage your health and figure. Keep an eye on those crafty little buggers and make them the last thing you eat in a meal and make sure they occupy the smallest space on your plate. Once you're back at your goal, you should still make sure you don't overdo the carbs. If you want to have a couple of cookies at dessert when you're at maintenance, then you don't have the starchy sides at dinner.
I'm a little over 4.5 years out and have maintained almost effortlessly by following these guidelines. Good luck getting back to where you want to be!
sw:298/cw:152/no goal set
"Differences of habit and language are nothing at all if our aims are identical and our hearts are open." --J.K. Rowling, Harry Potter and the Goblet of Fire
"Differences of habit and language are nothing at all if our aims are identical and our hearts are open." --J.K. Rowling, Harry Potter and the Goblet of Fire
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