What does YOUR Dr's office suggest to get back on track?

I e-mailed my Dr's office over the weekend and told them what I am trying to do to get back on track and apparently I'm doing the wrong things. I know every single Dr has different guidelines for RNY. So I want to know what yours suggests?

The nurse e-mailed me back saying to:
1. exercise 30min a day most days of the week, at a moderate intensity (considered a 15 minute mile, or 4.0mph on a treadmill for reference).

2.RMAP's Theory on Protein Shakes: Don't drink them. Protein shakes are more often used for people who want to GAIN weight, rather than LOSE weight. Protein shakes will not fill you for very long, so you will become hungry much sooner than if you ate regular food. We recommend 40-60g/protein/day. This can easily be achieved from food, as it is equivalent to 160-240 calories/day from protein. So a pointer from our practice would be to AVOID protein shakes/bars.

3. How much water do you drink/day? We recommend AT LEAST 64 ounces/day. We often mistake thirst for hunger, as the thirst mechanism can be very subtle at times. Water will help keep you more satisfied throughout the day, especially in between meals. When you think you are hungry inbetween meals, try drinking a glass of water, and you might find you are no longer hungry.

4) How is your portion control? How much do you eat at every meal? In the beginning, you should be eating 2 ounces/meal, but with time, more food at every meal may be necessary to satisfy yo. But for the rest of your life, you should never eat more than 6-8 ounces food/meal.

I was trying to do 2 protein shakes a day, if not at least 1. I have been trying to eat alot better, smaller portions, and healthier food. And if I feel like i'm hungry in between meals, I do some type of veggie. I have been doing this for a few weeks and see no change on the scale but to actually see this AM that I have gained even more weight. WTH is going on? I have not exercised regularly, so I know that is a HUGE problem with not seeing success, and i know i will need to step that up ALOT.  But please, tell me what your opinons are and what have worked for you, as far as getting back on track to losing weight!!!!!  TIA
Jules

I don't think that is enough protein.  Are you eating breads or carby stuff? If I eat something with white flour or sugar, I can pick up 7 pounds in water weight literally overnight. 

Oh, as for what has worked for me, more protein and splitting my calories up into 6 increments so I have 3 meals and 3 snacks spaced out over the day.  I also try to stay low carb except for things like beans and milk.  My NUT said I should be eating around 1200 to 1500 calories per day at this point out from surgery. 

If you wouldn't mind, would you post a typical day of meals & snacks you do? I'm am getting discouraged here and I need some ideas!

Yeah, I weighed myself 2 or 3 days ago, and then again this morning and I had gained 4lbs. I wanted to freak out.

sounds like good advice from your doc...I do have at least one protein shake a day-usually for breakfast, and tonight I had one for a treat...Keep your protein 80 ish grams a day...write every thing you eat down..I use fitday...It makes it real to see it in numbers or in a pie graph...eat a protein with every carb you eat...

I had a protein shake for breakfast
Peanut Butter and Low Fat Wheat thins for 2 snacks durring the day
Pork loin sandwich for lunch and supper, and a protein drink for a snack tonight...although I wouldn't suggest that every night

I wouldn't want to tell you I have it all going on, but it has worked for me this month, lost 8 lbs ...good luck...

I had relied too much on Sonic and carb snacks...didn't have much protein in my daily menu...and the scale showed it....
 I drink no water unless it is in my tea..Don't suggest that either, and get very little exercise.., but hubby and my overweight lab are trying to get me in the habit...

I don't have protein shakes but I do use protein powder added to my hot oatmeal and I eat high protein foods.

I keep a calorie count - know how many I can have to lose/maintain, plan my meals at least one day in advance, write down my plan (use LiveStrong's mydailyplate), and make myself follow my plan.  Since our problem is only about 1% physical (and that's what our surgery alters) and 99% mental, I remind myself that even if I think I'm starving, I'm really not (never known anyone to drop over dead from not giving in to a craving).  Some days it's so easy and others it's so hard.  On hard days, I take it 5 minutes at a time (even we can sustain ourselves without eating for 5 minutes LOL. 

Have you check out the guidlines Cathy has posted for us at the beginning of our discussion page?  Many of us have found that helpful as it is easy to let compliance with important guidelines grow lax with time.

YOU CAN DO THIS - YES YOU CAN   Believe in yourself.  Be gentle, but FIRM.

Another thought - I find it is important for me to post on the Cardio  & Cafe thread here everyday.  Helps keep me accountable - didn't do it last week and ended up pigging out on Friday.  Give it a try for a week or more and see if it helps you.