How Much ? Portions for Long Term?

I am trying to get back on track after gastric bypass in 2002.  I lost over 300 pounds, but I've gained back 120 pounds.  I'm so ashamed.  My surgeon is no longer in the area, I have lost track of all the documentation he gave me.  Could someone post what size portion of protein I should be having?  For example... chicken?  Should it be 3 oz??  4 oz??    I've been measuring and weighing, but since I don't have the long term diet, I'm a little lost here.  I was 51 years old at surgery, I'm 64 now and I am sure my caloric needs are lower.  Am trying to keep calories between 900-1100.  I can do very little exercise because of severe arthritis in both knees.  I know I'll never get back down to my low weight of 192 (for about a minute), but if I get some of this weight off, I know my knees will hurt less.

Thanks for input.

Glad you reached out for help.  I had VSG, but I think most of the same rules apply.  Total intake should be 6- 8 oz per meal.  Dense protein first and then some veggies.  Do not drink for at least 30 minutes after eating. I don't eat sugar or refined foods.  I am currently slowly losing some regain and my calories are between 800-900 a day.  the weight is coming off slowly, but I am going in the right direction.  I am guessing that what you have been eating is probably a lot of carbs so you are going to have to detox from them.  You will be miserable for a few days, but if you can just hang in you will begin to feel better.  Getting some additional support from counseling or OA would also be helpful.  You have still lost 180 pounds which is amazing. Shame and hating on ourselves will never lead to long term success.  Kindness and compassion while you make needed changes is what works.  Stay connected to the forum.  Believe me you are not alone.

Thank you for the response.  I had been eating lots of carbs.  I am a self professed carboholic, love breads, muffins, pastas, and pizza has been my downfall.  I cut carbs out cold turkey about almost 2 weeks ago.  I think perhaps another cause of weight gain is that I was diagnosed with thyroid cancer in 2005, had surgery and RAI, and am now on generic synthetic thyroid supplements.  I won't blame all the weight gain from that, but my weight began returning in 2005.  I don't feel the synthetic thyroid supplements are as good as your natural body's thyroid. 

 I am focusing on proteins and fresh veggies.  Zucchini is my new favorite vegetable.  I do feel perhaps at my age and sedentary lifestyle (I can't exercise or walk much due to severe arthritis in both knees.  I have tried chair dancing, I like that!), that I need to reduce the calories to yours - 800-900 per day.  I'm back to supplementing protein with protein shakes.  I hadn't had protein shakes in over 10 years.  I'm determined to get some of this weight off to help my knees. 

Chair dancing sounds like fun! I have to recommend water walking, or even water aerobics, since the water helps alleviate knee issues or other joint problems. How are you doing adding in the protein shakes?? I find that to be "essential" for me -- tried many, like Unjury the best. Good luck, and please post again!

Never say never! You can do this! and sounds like you are off to a great start! You have done an amazing job! You have kept 180 pounds off!

Don't feel ashamed, you are not alone. Maintenance and regain is so hard! But I love the support here. Started posting more and checking in every day like I used to pre and post op.

Focus on a 5 to 10 pound goal at a time, or better yet, Focus on your health and how you are feeling. More energy, less pain and being able to move more. Much more important than the number on the scale.

Things I started doing to get back on track,

Journaling, I really was not paying attention to how much grazing I was doing during the day! So I write down everything now that passes these lips. If I have an off day, I will also journal about what was going on that day that made me turn to food again for comfort.

I quit skipping meals, at work a lot of the times I will miss lunch, so I always pack a protein shake or have a Quest bar with me for those crazy days. When I am too hungry, I will always make poor food choices.

I never eat breakfast first thing in the morning, so I always start off with a protein coffee. I mix a scoop of protein with milk, make a slurry then slowly add the hot coffee. Kind of like a latte. 

Protein first, I usually eat 4 ounces at lunch and dinner. The denser the protein, the longer I feel full. Then some veggies and maybe a couple times a week a 1/2 cup of berries. I found that fruit will trigger me to eat more.

White carbs + me = disaster!! Carbaholic here too! So no refined carbs or white foods like potatoes. 

I use a greek light a fit yogurt a day, to get my supplements down. 

I do not drink 30 minutes before my meals and atleast 30 to 60 minutes after a meal, depends on how full I feel.

I make sure I take my thyroid med early in the morning with water on a empty stomach. I have been on thyroid meds since preop. The levothyroxine will not absorb as well with competition from food or supplements. 

I try not to snack, but if I do I make sure its protein, like a hard boiled egg, lunch meat rolled up with some cheese, left over chicken. If I don't want to eat protein, I figured out that it is not hunger, its something else, emotional, boredom, etc. Then I make some hot tea or other  low or no calorie beverage to sip on.

Love that you are moving more, chair exercises are an awesome idea! 

Hope this helps.

Keep up the good work!!

I'm also trying to get back to the basics.  I know that as we get older we need to move a little different but thank God we can still move.  I'm also in my mid sixty's ready to eat better and eliminate carbs.  Cooking for me is easy but when you add a husband who wants meat and potatoes and snacks most of the day it makes it hard.  I'm going to work harder at this. The best of luck to you and it can be done.    Viva  

Hi, Viva,

Thanks for the reply.  Another thing I have noticed, as I got older, my weight has all shifted to my hips where I used to be rectangular shaped, now totally pear shaped.  Not liking it much either. 

Luckily, I'm alone, so I only have to worry about cooking for myself.  When my grown children visit, it is then that I have to modify cooking for them.  For instance, I made beef stroganoff for my son who was visiting.  I used fat free cream of mushroom soup, and I made rice only for him.  For myself, I made zucchini noodles, and scraped most of the gravy from my meat patty (made with ground chuck).  My daughter is a picky eater, but she is having gastric sleeve in July, so she will definitely have to rethink and align her tastebuds with her new eating habits.  I guess it will be difficult for her, she hates most veggies.

I have re-discovered zucchini and love it!  Hadn't eaten zucchini since I was a kid.  Got a vegetti and I go through 5-6 zucchini just for myself every single week.  There are only 34 calories in a whole medium zucchini.  Also re-discovered ground turkey.  I hadn't eaten that in years either.  I always heard people say it tasted yukky.  But seasoned correctly, I can't tell it from the 80/20 ground chuck I had been using.  I probably won't even buy any more ground chuck, I love ground turkey so much.

Good luck on your journey back on track.  I am keeping my protein high, carbs very low, lots of fresh veggies, lots of water, not drinking during or 30 minutes after eating.  I track everything that goes in my mouth (I'm old school, no smart phone, so I have an Excel spreadsheet on my computer desktop) and keep calories between 800-1000.  Back on track since May 12, down 13 pounds.  Slowly, but scale is moving in right direction, and for that, I am thankful.

Sharon

It sounds like you are really working hard on getting it off.  I to use turkey and make little meatloaf cups so I try to have something handy.  I would give up meat if I could. It isn't my most favorite food but I do eat it. That's what got me in trouble in the first place.  When we were kids meat wasn't the most important food on our diets cause my parents were just trying to fill us up.  Meat was sometimes cut up into three pieces to feed everyone and my mother was only learning to cook as we grew up. I wish that I new how important protein was back then, I use beans, many vegetables tuna canned salmon with salads.  I also have trouble swallowing so anything dry or not cut up I find difficult to swallow.  I will always be working on this weight and I know it. So getting any information I can on changing up my diet for what every season it is will help. I do believe you can get it off but be patient it will take a while and once your daughter surgery happens she will be a great motivator to you.  Take care Viva