7 Years out and need HELP!
Back to basics. You could try the "five day pouch test" which you can find info on by googling it. You could go a few days eating only Carnation Instant Breakfast shakes to sort of reset your pouch and remind it how big it actually is. I think the number is four a day to fulfill all of your vitamin and protein requirements.
As part of going back to basics, you could do the most fundamental things with perfect accuracy for a week such as: record your foods, examine every vitamin choice you are making to be sure you are getting in what your doctor prescribed originally, get in every drop of your fluids and all of your protein.
Going to four meals a day always eaten out of the same size bowl has been a miracle-cure for me. It forces me to see the exact volume of what I am eating. I often weigh and measure foods just to be sure I am eating what I think I am. This website has some great nutrition software. You could input your foods for a week and get a good idea of how much you are actually eating and whether it matches your surgeons goals for your nutrition.
Good luck. You can get back on track. I did it and you can too.
As part of going back to basics, you could do the most fundamental things with perfect accuracy for a week such as: record your foods, examine every vitamin choice you are making to be sure you are getting in what your doctor prescribed originally, get in every drop of your fluids and all of your protein.
Going to four meals a day always eaten out of the same size bowl has been a miracle-cure for me. It forces me to see the exact volume of what I am eating. I often weigh and measure foods just to be sure I am eating what I think I am. This website has some great nutrition software. You could input your foods for a week and get a good idea of how much you are actually eating and whether it matches your surgeons goals for your nutrition.
Good luck. You can get back on track. I did it and you can too.
Yes you do know exactly what to do! You've done it before and still to this day are very successful.
I personally don't believe in crash or fad diets or the 5 day pouch test. You still have your tool--you just have to find the inspiration to get your butt back on track. And it is not easy. Life happens and it gets really easy to think you are "normal" and that you can let your guard down...and you can't.
The two kiddos makes it even harder. But, you CAN DO HARD THINGS.
First, get into a good fitness routine if you aren't already. Get the kiddos involved--go for treasure hunt walks, jogging, or do workout videos together. Get DH involved (you don't mention one, but if there is a significant other it is always easier when they are on board).
Go back to basics. Protein first, no drinking during or for 30 mins after you eat. Journal everything--honestly and weigh and measure portions. I eat 6 meals a day so I don't get hungry.
Do not try to go back to unrealistic calorie restrictions--that will set yourself up to fail. You need a MINIMUM of 1,200 calories per day, and more if you are exercising. Remember, weight loss is really simple science--burn 500 more calories per day than you consume = 1 lb lost for the week. By the end of the year you'll be back at your low weight.
I wish you the best and have the utmost confidence YOU CAN DO THIS. You need to be a little selfish again and make yourself and your health a daily priority.
I personally don't believe in crash or fad diets or the 5 day pouch test. You still have your tool--you just have to find the inspiration to get your butt back on track. And it is not easy. Life happens and it gets really easy to think you are "normal" and that you can let your guard down...and you can't.
The two kiddos makes it even harder. But, you CAN DO HARD THINGS.
First, get into a good fitness routine if you aren't already. Get the kiddos involved--go for treasure hunt walks, jogging, or do workout videos together. Get DH involved (you don't mention one, but if there is a significant other it is always easier when they are on board).
Go back to basics. Protein first, no drinking during or for 30 mins after you eat. Journal everything--honestly and weigh and measure portions. I eat 6 meals a day so I don't get hungry.
Do not try to go back to unrealistic calorie restrictions--that will set yourself up to fail. You need a MINIMUM of 1,200 calories per day, and more if you are exercising. Remember, weight loss is really simple science--burn 500 more calories per day than you consume = 1 lb lost for the week. By the end of the year you'll be back at your low weight.
I wish you the best and have the utmost confidence YOU CAN DO THIS. You need to be a little selfish again and make yourself and your health a daily priority.
Okay I bet you look fantastic and you will get that weight off in time. Congrats on your 2 kids and do not say your sick with your body either, life happened to you and now your going to take control once again.
I don't recommend the 5 day pouch test/diet. But I also believe in "detoxing" your body of sugars and carbs if that needs to be done just drink a couple of protein shakes for breakfast, lunch and for a snack then eat a normal dinner with the family reaching for protein first.
Really you know what to do, I think you just need some ol' encouragement!
Some things to recheck:
Are you drinking with your meals?
Added more caffeine?
Are you going to a Bariatric support group? If not time to go once again, you will find you are not alone. No one will judge you.
Exercise? and I mean a fast pace walk for 3 miles or hit the gym and find work out buddies. Take time for yourself and exercise. It's a must! Just do it.
Now if you can't afford a gym, walks are free. Don't know how old your kids are but I bought a used jogging stroller for my grand kids when I get to babysit. The 2 older ones are on bikes and grandma hoofs it!
Start to journal again too. Journal what you eat and I mean everything. Write down your feelings at the time too. Figure out if you are trigger eating, eating from boredom, eating when your tired, eating to comfort yourself. Start to practice Mindful Eating. Be aware of what you put in your mouth. Do you really want that day old donut or left over mac and cheese?
I don't recommend the 5 day pouch test/diet. But I also believe in "detoxing" your body of sugars and carbs if that needs to be done just drink a couple of protein shakes for breakfast, lunch and for a snack then eat a normal dinner with the family reaching for protein first.
Really you know what to do, I think you just need some ol' encouragement!
Some things to recheck:
Are you drinking with your meals?
Added more caffeine?
Are you going to a Bariatric support group? If not time to go once again, you will find you are not alone. No one will judge you.
Exercise? and I mean a fast pace walk for 3 miles or hit the gym and find work out buddies. Take time for yourself and exercise. It's a must! Just do it.
Now if you can't afford a gym, walks are free. Don't know how old your kids are but I bought a used jogging stroller for my grand kids when I get to babysit. The 2 older ones are on bikes and grandma hoofs it!
Start to journal again too. Journal what you eat and I mean everything. Write down your feelings at the time too. Figure out if you are trigger eating, eating from boredom, eating when your tired, eating to comfort yourself. Start to practice Mindful Eating. Be aware of what you put in your mouth. Do you really want that day old donut or left over mac and cheese?
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