this is my first visit here and I need help

I had wls almost 5 years ago and did ok with it. Went from 354 to about 195 at the lowest . 2 years later I had total knee replacement followed 6 weeks later by total hip replacement!!  I have not been the same since (as regards weight loss).  I now have gained about 45 pounds and feel terrible.  the pain in the knee and hip are better (gone) but the weight gain because of lack of exercise and poor eating has taken its toll and I can not seem to get a handle on it.  I also have different health insurance coverage (it does NOT cover any type of weight loss treatment at all including nutrition or dietation).  I need to figure out how to get back on track. I am the type that does best by doing the simple method---eat this and this..nothing fancy.  any suggestions?

 Glad you found this forum.  Going back to basics worked for most people. Protein first, some of fat, and if still have space - some complex carbs, like non starchy veggies and so on. You need to find out what works for you. 
Some of us can do moderate carbs and lose weigh, others - like me need to follow a really low carb diet. But then - I don't exercise much, so limiting carbs and calried is my way to lose weight. 

Check old posts - go back and read what son of us are eating and losing... 
Good luck. 

 Hi there:

Hala offered good advice.  Go back to high proteins, low carbs under 75 net grams, cut out anything white (breads, pastas, potatoes, sugar), drink plenty of fluids and start journaling everything you put in your mouth.  That will really open your eyes to the bad habits that we all have let in our lives at one time or another.  I lost  a 70 lb. regain doing this and you can do.  I walked daily, I started at 20 minutes a day and worked my way up to a hour a day.  Check in often and just see what other people or doing to stay on track.  Good luck to you.

I went through some of the older posts here just to get some basic ideas of what BOTT peeps were doing and found your posts the most informative and inspiring.  I printed off your menu plan (which I am good with-- the simpler the better even if it is the same food each day).  I went to the store after work today, got my journal ready, my gym clothes in the car ready for tomorrow, even just for 20 minutes, ready to do this.  I have not been this geared up in a long time.   I am excited and I truly owe it to this site!  I remember all the inspiration I got here before my surgery and like so many strayed away after surgery.  I guess we do really need each other.  We are the only ones *****ally understand.  thanks again!!

You are very welcome!  Good luck on your journey to back on track!

hi ive been reading your post and was wondering where did u find tess's menu plan at?  ive had a 30 pound regain and am wanting to get back on track..thank you