Best practices roundup - What have been your keys to long term weight loss

What have been your key success factors to keeping the weight off long term?
 

Exercise like a monkey.  I run a 5K three times a week and strength train on the days in between.

If I exercised less, I'd have to eat less and that would be no fun at all.

Wow, I am impressed! Keep up the great work! 

Yes I still follow the rules mostly.  My one slacker is not drinking enough water and I KNOW I need to work on this more.  I drink lots of coffee (read....too much coffee) and I'm working on cutting back here and adding in more water.  I do much better with a hot liquid than cold (although room temp seems to also work).

I always eat protein first and protein forward snacks.  What works for me is eating the RNY 90% of the time; I do allow snacks and carbs occasionally as a treat but these I CAN and DO control.

What key factors have kept my weight off?

1) no drinking with meals or at least 30 minutes after

2)  protein forward snacks and meals

3)  remaining active in the WLS community (specifically message boards) and researching

4)  Weighing every day AND having a high limit.  When I hit the high limit then it's a strict regimen until I get back down those 5 lbs. 

5)  I don't have a specific exercise program I just haven't found the joy in it (wish I could) and don't have much time to do anything specific but I do move a lot......I am full of energy so sitting down and doing nothing is not fun and difficult (even to relax)

2-3-4 are excellent points! Please explain what a protein forward meal is. Thank you!

My meals and snacks are at least 50% of my entire intake for a meal.  If it's not protein then I only eat it after I've finish a reasonable amount of protein.  As we are aware the protein fills us up so if we eat it first there isn't much room available for anything else.

Thanks Cajungirl!!! 

I haven't been perfect, but here's what I tend to live by.

- Lean proteins (turkey, chicken, fish, egg whites)

- In the past few months, nearly 5 years after my surgery, I could at last eat a salad with leafy greens! I'm enjoying this and never thought I'd miss it, so I try to have a salad as part of my lunch or dinner daily now.

- I can't physically eat and drink at the same time. Gotta pick one over the other, or I feel sick from the combination.

- I try to eat my proteins and veggies first. Then if there are any carbs on the plate, I literally take a tablespoon, 2 at most. I've learned to be OK with throwing away leftover carbs. I'm OK refrigerating leftover proteins and veggies for later.

- It was rough, but I've cut coffee back down to 1 a day. No longer 2. If I need caffeine, my 2nd cup can be tea... otherwise, only 1 trip to Starbucks.

- More water, and started adding lemon to mine - tastier and healthy.

- Exercise - 5-6 times a week, for 40-60 minutes a day. Weights and cardio to build muscle, endurance and this process helps tighten up some of the lose skin over time.

- Keep an overall eye on carbs and sugar - an ongoing battle since these are hidden in many foods and can quickly add up.

- Weigh in twice a week. Log my food daily (I use LoseIt app, there are so many to chose from out there). I even chart my progress since I'm trying to drop back down some weight. I chart my pounds, inches (various body measurements) and week to week look at my overall calories spread from carbs, fat, sugar, protein, fiber, sodium, etc. 

- I don't refuse something I crave, but I take care to limit how much of it I have. A bite, or a small serving. I can feel fulfilled and not make exceptions a daily occurrence. 

- It helps to have someone in your life remind you to be accountable. For me, it's my trainer and sometimes my spouse. I don't want to disappoint them, so it helps keep me honest.

- I visit this site or look back on older photos to remind myself where I came from and why it's important to stay healthy and not feel that the money and energy spent on the surgery was for none.

Happy to see everyone else's responses. Thank you for sharing!

Really good tips here, thank you! And I will check out the LoseIt app!

I'm 10+ years post-op, and still down about 115 pounds.  I did have some regain, but I'm very happy where I am, and have been stable here, even after having a third child.  My keys to success:  Crossfit 4-5 times a week and generally following the Primal/Paleo way of life.  It is essentially what most doctors put us on as a post-op diet, and there are so many amazing resources out there for great recipes and keys to success. 

Good for you and thanks for your tips! I see a common thread here with folks doing Paleo/Primal and just eating real food!  I agree - there are tons of grrrrrrreat!! recipes with almond and coconut flours, etc. I never knew about such flours until I did Primal.