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The way to not have weight regain is to eat lean proteins followed by vegetables and complex carbs. No grazing, processed foods or simple carbs. Mix in being active and exercising. Drink 64 ounces of water.
That is the healthy recipe for not regaining weight.
Cathy
Want to get back on track or stay on track? Get Back On Track Together!
I still eat lean proteins first and then vegetables. I eat complex carbs such as oatmeal, sweet potatoes, and fruit but not all of them every day. I like the satiety I feel with proteins and veggies. During the summer, I eat more fresh fruit due to the seasonality of those summer fruits.
If you are at the weight you want to stay at, experiment with the balance of protein, vegetables and complex carbs but no simple, processed carbs. I see no reason why you couldn't follow a healthy balanced combo.
Congrats on your 101 pounds at one year!
Cathy
Want to get back on track or stay on track? Get Back On Track Together!
I had surgery in 2001 and it is harder now than it was even five years ago. I've had weight regain and lost it but it is more difficult than it was when I originally lost my weight. It comes off much slower for an average of 1-2 pounds a week. You can lose your weight regain.
Gwen's list is excellent. Use that as your foundation and tweak if you need to.
When I lost my regain, I went back to the basics of eating lean proteins first, vegetables next, fruit and complex carbs occasionally. I also incorporated exercise and activity. My main focus was to stop grazing and eating the sugary foods along with no junk food.
I also logged my food and exercise. My food was important to keep track of. There is something about being accountable to myself and logging my food. If I didn't want to see it in my list of foods for that day, I didn't eat it. I resisted keeping track of my food because it reminded me of my multiple Weigh****chers attempts. I read a study that people lost more weight when they logged their food than those that didn't. After reading that, I started keeping track of my food and still do today.
Keep posting and be active on the message boards. Supporting others and posting helped me as well.
You did it once and you can (and will) do it again.
Cathy
Want to get back on track or stay on track? Get Back On Track Together!
You can do this. If you're not tracking what you eat, start doing that now with something like MyFitnessPal. Track every single thing you put into your mouth and figure out what you need to change. If you're not seeing a therapist, start that as well. Learn how to be accountable.
From there, work on getting back to your basics. Here are mine, but your might be slightly different.
1. Prioritize protein and water
2. Deprioritize carbs, especially the refined and processed ones
3. Make the most of healthy fats
4. Eat three meals a day with no snacks
5. Avoid liquid calories (breakfast protein shake is the exception)
6. Weigh portions
7. Eat mindfully and with no distractions aside from real live people
8. Move as much as possible
9. Weigh myself daily
10. Be kind to myself
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Thanks for the advice. I try for the most part to avoid the simple carbs but do occasionally give in to the chips craving. Other than that it's all brown for me. I like your blog. I love to cook too so having these recipes will be really helpful.
Hey everyone. Definitely needing some support and tough love. I'm 10+ years out, had 1 baby pre-op and 2 post-op, and I've gained back a lot of weight. I know it's my own fault, I don't hold myself accountable. I blame the dryer for shrinking my pants, I snack constantly on crap, I "forget" to bring food to work with me and just get the convenient sugar-filled junk that is there. Hubby has recently gained a little weight, but his BMI is a 24, he's never been OVERWEIGHT, so he doesn't understand that this is an emotional struggle for me. I know I need to start back at the basics again, but it's been so long that I'm kind of lost. Any help, reassurance, or any advice is definitely appreciated.
310/229/132/160 (highest/current/lowest/goal)
Thank you so much for the feedback. I started this journey at 381 pounds and a size 24, now I am a size 10/12 and vary between 206-218. I have strayed and tried some things at Christmas that I would have never before but I was feeling bold. It's not a true obsession, I just am very afraid of gaining. I joined the gym again and am doing it the safe way!
So...here's the deal.
You've made tremendous progress and being very conscious of your eating is important as you go forward to maintain. The minute we think "it's ok" to eat something ridiculous....we are headed down a road of self deception that can get us into trouble. But we don't need to obsess. We just need to be careful.
As for fat blockers, why would you need them? These block fats you ingest from being absorbed. Alli is a type of over the counter fat blocker, and we al know what the side effects of THAT were/are! Are you eating high fat foods that concern you? Have you strayed off program and having a hard time coming back?
The answer is not a pill...not a fad diet...not something sold on the internet. We all know how those work - or don't work. It may be natural for us to look at these things as viable options but the truth is still the truth. The ONLY way to maintain and avoid regain is to eat according to a reasonable maintenance plan, get some exercise, and stay in touch with a support system to keep the accountability high.
I am 8 1/2 years out, maintaining my 150+ weight loss. I eat complex carbs... so fruit, dairy, oatmeal, things like that. I personally choose not to eat simple carbs white stuff basically (flour, pasta, rice, chips, etc.) You can glance at what I eat (link in signature) I've blogged since day 1.
Congrats on your -101!!
It has been almost 4 years since I had WLS. I am ashamed to say I have gained 50 pounds back on. I had originally lost 150 pounds. Since having WLS I was diagnosed with Breast Cancer and had a double mastectomy and reconstruction......the medication I am now taking has caused some of the gain but I have completely lost my focus and stopped paying attention to what I am eating. I now eat carbs and sugar. I need to get back to basics but to be honest have forgotten so much of what I really need to do. I guess To start I should stop eating carbs and sugar.Uuuugggg why can't this be easy???!!!
