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

Nice!!!

I like your 2-lb/reduce snacks strategy. 

Can you please expound on the eating plan that you follow - what unit of measure are you using for the 1 dairy etc?

This may be TMI, but I get constipated from whole grains. I rarely eat them because they make me fat and because I have celiac, but once in a blue moon my body tells me to eat some (not a craving but a real hunger). Yesterday I had 1/2c whole grain pasta and I was unwell in the AM.

I wonder if anyone else has this problem...

Thanks so much for your input Lynda!!!

4-6 "meals" a day. meal is defined as food that is eaten within a 15 minute window, appx 2 hours apart.

180g protein supplement, mine's whey in water

I take a LOT of vitamins, labs every 6 months, lots of labs, about 15 vials

I only count protein in supplement, and the only thing I worry about in food is the actual volume (am I seriously going to jam 3 cups of solid food into me in 15 minutes?) and sugars. i don't count carbs, only sugars. Single digit per meal.

Remain in support groups. Forever.

I notice that when I really push my protein high the weight will drop off. If I starve myself, the weight stays on. I am 10-yrs out.

I am really interested in the labs you get done. Can you tell me who sends you for them and what you get checked? I have not had anyone send me in all these years. 

Just tonight I looked up a meeting calendar for a bariatric center of excellence support group in the new city that I moved into. I am going to check it out. 

Curious - why not count cards? They turn into sugar in the body.