Battling regain? Back to the basics....

Hi Botts,

Here is what I posted on the main board. But you have the more detailed version in the stick post above.

I am 10 years out from RNY and have turned to stress eating for the first time.  Getting back on track and wanted to share with you what has worked for me in hopes it will help you.  If you had a different type of surgery you know what your basics are, but I think we all know what our basics are to be successful.

Knowing I needed to get back to the basics, I compiled a list of what worked for me.  What "I" needed to do to get back on track.  There is a very detailed doc in the group Back On Track Together in discussion section, as a sticky post....

Planning/Preparing
Remember when we were preparing for surgery?  How many meetings, classes and such did we attend?  We were told the more prepared we were the better our chances were for success.  And they were right. Go through the house, car and work place and get rid of trigger foods.  Stock up on foods that will keep you on track. I removed every carb/sugar temptation and replaced it with lots of protein, veggies and fruits.  

Journaling
Get back to journaling.  This will help you identify when you feel like eating, stress factors and any triggers in your life.  Once you identify these factors, this will help you put tools in place to keep you from eating.  It became clear I was not taking time for me anymore. I worked my day job and then spent the rest of my time caring for my husband.  It was easy to reach for fast, prepackaged food.  Since I purged my home I have to eat clean as there are no other options LOL

Use a tool to track you're eating and exercise like Health Tracker.

Once I started to track ever bite and drink it became clear why I had gained.

Goals/Rewards

Make a list of goals for yourself.  Make them realistic and small.  Some of mine were move more, purge all junk from my home, eat more protein.

Food

In general, a long term post-weight loss surgery eating plan includes foods that are high in protein, and low in fat, fiber, calories, and sugar. Important vitamins and minerals are provided as supplements. (if you had a different surgery adjust this to your food plan)

Water

Water is our Best Friend. I have to say I never went back to pop or any bad drinks, however I was drinking tea like crazy. What is wrong with drinking tea?  I was either using sugar or 3 equals and 3 sweet n lows per 32 ounce glass.  So I was either pushing to be diabetic or get cancer.  I found once I started carrying a bottle of water around 24/7 (yes had one at my bedside) I lost the cravings for the sugar and I KNOW those artificial sweeteners are not good for me. Look I am old and if you add up all the artificial sweeteners I have consumed I am sure I am at the rat in the lab getting cancer threshold

MOVE!

I can't say enough about how key this was for me. The reason I kept my weight off for almost 10 years was no matter what I kept moving.  If I could not go to the gym I would walk. I loved Zumba, bootcamp workouts, lift weights. When I stopped, the weight came on.  So for me I am starting slow to avoid injury by walking and using some of the workouts on my Demand TV.  Find something you love to do and it won't feel like a pain in the *** to do daily.

I am 10 years out from RNY and have turned to stress eating for the first time.  Getting back on track and wanted to share with you what has worked for me in hopes it will help you.  If you had a different type of surgery you know what your basics are, but I think we all know what our basics are to be successful.

Knowing I needed to get back to the basics, I compiled a list of what worked for me.  What "I" needed to do to get back on track.  There is a very detailed doc in the group Back On Track Together in discussion section, as a sticky post....

Planning/Preparing

Remember when we were preparing for surgery?  How many meetings, classes and such did we attend?  We were told the more prepared we were the better our chances were for success.  And they were right. Go through the house, car and work place and get rid of trigger foods.  Stock up on foods that will keep you on track. I removed every carb/sugar temptation and replaced it with lots of protein, veggies and fruits.  

Journaling

Get back to journaling.  This will help you identify when you feel like eating, stress factors and any triggers in your life.  Once you identify these factors, this will help you put tools in place to keep you from eating.  It became clear I was not taking time for me anymore. I worked my day job and then spent the rest of my time caring for my husband.  It was easy to reach for fast, prepackaged food.  Since I purged my home I have to eat clean as there are no other options LOL

Use a tool to track you're eating and exercise like Health Tracker.

Once I started to track ever bite and drink it became clear why I had gained.

Goals/Rewards

Make a list of goals for yourself.  Make them realistic and small.  Some of mine were move more, purge all junk from my home, eat more protein.

Food

In general, a long term post-weight loss surgery eating plan includes foods that are high in protein, and low in fat, fiber, calories, and sugar. Important vitamins and minerals are provided as supplements. (if you had a different surgery adjust this to your food plan)

Water

Water is our Best Friend. I have to say I never went back to pop or any bad drinks, however I was drinking tea like crazy. What is wrong with drinking tea?  I was either using sugar or 3 equals and 3 sweet n lows per 32 ounce glass.  So I was either pushing to be diabetic or get cancer.  I found once I started carrying a bottle of water around 24/7 (yes had one at my bedside) I lost the cravings for the sugar and I KNOW those artificial sweeteners are not good for me. Look I am old and if you add up all the artificial sweeteners I have consumed I am sure I am at the rat in the lab getting cancer threshold

Support!

If it's an option "run" don't walk to a support group.

MOVE!

I can't say enough about how key this was for me. The reason I kept my weight off for almost 10 years was no matter what I kept moving.  If I could not go to the gym I would walk. I loved Zumba, bootcamp workouts, lift weights. When I stopped, the weight came on.  So for me I am starting slow to avoid injury by walking and using some of the workouts on my Demand TV.  Find something you love to do and it won't feel like a pain in the *** to do daily.

Hopefully, some of what helped me will help you.  

A powerful comment from a support group I attended pre op: you have made your own rules for yeRs. And those rules have  brought you here, through these doors. When you come through these doors you must agree to follow the rules set forth by a surgeon. You don't make the rules any more. 

It it was so easy to nod and agree...back then. Harder now. But your list is in the money! 

Yes, I have official given myself a kick in the rear... WE CAN DO THIS!

Kathy

I can relate.  My hubby has finally figured what retirement is all about. I have been home about 15 days since June.  The summer was spent in Wyoming where we go to get out of the Texas heat.  We stay in a condo there so I was able to purchase and prepare at least two meals a day at home. Eating out I made the best choices available.  We returned home just long enough to do laundry and fly to California to take a 21 day cruise.  Again had to make the best choices I could.  Lost 5 pounds.  I have been holding my own and gradually losing but now that I have  no travel plans for awhile I need to get back to a focused weight loss mode while I can.  I am a stress eater but even more I am an emotional eater.  My sisters bout with breast cancer and my mother's declining heath and eventual death, in April 2013 threw me for a loop.  I regained quite a bit of what I had lost but with the help of an antidepressant I regained my emotional balance and had lost most of it by the time we left for Wyoming.  I still have a little to go plus what I  wanted to lose before the regain.  I have accepted that this is a balancing act that I will wage for the rest of my life.  I no longer feel like and orphan and have come to terms with being second eldest of the family.  Life is good and I intend to enjoy it.  Food is not my number one priority, never really was.  I was just too lazy to shop, prepare, and cook for myself.  It was so much easier to drive thru some fast food place and eat in the car.  I hope I can find this blog once I leave it.  I think I will keep your e-mail as that is how I found the link to get here.  couldn't find it awhile back just starting on OH.

Thanks for posting this (very helpful) comprehensive list! BOTT

Yes, thanks.