What are your tips for staying on track?

Hey Everyone 

I thought it would be a great idea for us to share all the tips we have learned for staying on track.  Once we do we can add it to our BOTT docs. 

You can come back to your post at any time and add tips as you think of them.  Here is what I have on the top of my head.

1.)  Chewing gum
2.)  Drink all my water
3.)  Eat my protein first
4.)  Write all my food down
5.)  Exercise, Exercise, Exercise
6.)  Get a good nights sleep

I am sure I will be back to add to my list.  Come on in and let us know what works for you! 

Take care,
Kathy 

Even if it tastes good, STOP EATING once you feel that pouch tightness. Don't have another bite just because you enjoy the flavor.

small mouthfuls taste just as good as large mouthful - and you eat less and get less calories with small mouthfuls

DO NOT OPEN THE PACKET/BOX/PACK.....etc. (if you are like me and find it hard to resist once access is easy!!)

What seems to work for me:

*  Protein -- lots of it
*  Fluids -- I really have to push, but it does help me
*  Tracking my food -- when I do this, I have no excuses
*  Exercising -- the more I do it, the easier it gets!  :)
*  "Keep my eye on the prize" -- I have a picture of me "before" on my refrigerator, along with a note to myself that says "remember how bad sugar makes you feel" (and boy, does it ever!)
*  Stay with a good, solid routine

The ideal program for me is

Treadmill and vitamins first thing in the morning
Liquids until lunch
Keeping a variety of protein products available, ie. eggs, protein bars and drinks, unjury chicken soup, liquid protein
Eat a light lunch (about 250 to 300 calories)
Save my hunger for dinner, I eat and seem more satisfied going to bed full.
Stationary bike before bed.

Z

Weigh every morning - NOT GOOD for everyone
Plan & write down food at least one day ahead - preferably 3 or 4 days
Count calories
Be certain to get protein and water in every day

Things that I've been doing to keep me on track:

*Plan out my daily food
*Use a smaller dinner plate
*Leave at least 2 bites on my plate
*Leave my drink in another room when eating
*Eating Altoids when baking and cooking, nothing tastes good
  after eating altoids
*I'm trying to eat more slowly, trying to put down my fork
  after every bite

Just little things to get by
Deb

what are altoids ????

They have different types.  I personally like the sugar-free cinnamon gum and they came out with dark chocolate mints that only have 2 carbs but hit the spot.


Deb

What keeps me on track: (long)
- remembering where I was before RNY
- remembering the horrible hypoglycemia attack...
- have a lot of good foods in the house.(no excuses)
- taking my vitamins
-  do not hesitate to ask for help in difficult situation -  (doc,  psych) - when I got anxiety before my plastics - I called my doc and started taking anti anxiety pills again.
- know my body and know what foods are my trigger - then try to avoid that - even a bite of my trigger food may trigger overeating
- Making sure that I have breakfast even when I am not hungry (then I will add proteins to my coffee)
- when my weight is under control - allow for some flexibility - i.e. more snacks, more fruits..while monitoring the scale daily.
- have "skinny jeans" or other article of clothing that will tell you that you are gaining weight - even in my scale does not move too much - some of my outfits let me know that I am getting bigger - I try to wear that at least once a week.  If they do not fit - I try to analyze what it is (i.e. weight gain or water retention due to hormons...lol.) and act accordingly.
- have supporting friends and family members.  Skinny friends are great  - they are controlling what they eat - so meeting with them may remind you about staying on track.  I have not meant one person (over the age of 35) who does not have to watch what they eat or how much to exercise to stay on track.