VSG Maintenance Group
My Secrets... (very long...)
Ok, I am not sure I have any secrets... but I will tell you what I am doing...
After losing to goal, I gained a few pounds and maintianed. Then I started to gain my weight back by not walking consistantly and eating out too much and junk food. When I got back up to my original goal weight of 155 I knew I had reached a crossroads...
I had a decision to make... gain my weight back like I always have, or decide to make some changes once and for all...
I chose to make the following changes:
Phase I
1. Stop gaining first, don't worry about losing, just stop gaining.
2. Start walking daily again.
3. Stop eating out and eating junk food until all of the weight was gone and I had learned how to maintain.
4. Stop drinking my calories.
5. Replace my treats with healthy treats like almonds, rainsins and coconuts.
6. Drink a ton of water and take all supplements.
Phase II
1. Start to work with my body to lose the weight easily, by working with my step loss fashion. There were times of the month that I lost easily and there were times of the month I had a hard time losing.
2. During the loss times, I was VERY dilligent and took advantage of it. I eliminated EVERYTHING from my diet that I did not 'need', I removed all snacks, even healthy snacks, I ate 3 meals a day, walked every day and drank like a fish.
3. During the times when my body would not budge, I eased up, ate healthy snacks again, but kept walking and drinking.
4. It took several months of losing in the step fashion and I got back down to my low of 142...
5. And then to my dream goal of 140 lbs...
Phase III
1. Then stress and the loss of my puppy caused me to continue to lose down to under 135 lbs.
2. I am now able to easily maintain. I eat 3 meals, I eat healthy snacks when I need them, I don't schedule them, sometimes I don't need them. Usually fresh coconuts from the yard. I eat out on occassion and I eat junk on occassion. MUCH less than I have in the past and only now that I am truly trying to maintain and not lose.
3. I still lose a tiny bit each month even though I am trying hard not to. But I refuse to add food that I don't need or want to my diet... And I refuse to drink my calories.
I was a slim child. I gained weight by eating junk food and later in life by eating out. I have never been a volume eater. So when I had this surgery, the eating plan was fairly easy for me. It was the binging on junk and eating out that slowed my weight loss and eventually had me starting to gain.
When I eliminated my 'nemesis' EVERYTHING changed. I still had snacks at first and I had a lot of them, but they were healthy, I found I could not deprive myself without binging, so I ate them. I made special healthy meals at home instead of eating out...
Something strange happened. Once I eliminated all the junk from my diet. I stopped craving them. Because I did not feel deprived I stopped 'dieting' and 'binging'... Not only was I able to give up those foods, I was able to replace them with something healthy and still lose.
Now and this is so incredible, I can have anything I want, just not daily or regularly. I have found a happy medium of eating everything I choose to eat, most of the time it is healthy, but I do indulge on occassion.
I do not track my food. I truly eat what I want and how I want. Which is VERY calculated as you can imagine. I know my body well enough that I can maintain within a pound or two, unless I am losing a bit during that time of the month or there is something going on where I am eating out more often (eg a special occasion or travelling), but I just need to ease up for a day or two and be sure to walk and drink my water and it slips right back off... or I accept it and know it will come off at that special time of the month...
I am less than 2 lbs from the Century Club. I have done it... I made some changes for life, I learned what my body needed to lose and to maintain. I am rarely hungry. I feel good. I look good and for the first time since I was a kid I feel in control. I have 'it' for now, but I am never going to suggest I have it for life. I will always remain diligent.
Hope that helps,
Cindy
My usual eating plan is as follows, I have no idea of the calories, carbs or actual measured amounts:
- herbal tea
- Breakfast: I take a cup and put uncooked rolled outs in, to about 2/3 of a cup. Then top it up to the top with bananas, and then add milk to the brim. I use the excess milk to take my vitamins and supplements.
- Lunch: Medium, homemade, flour tortilla, with full fat mayo, cucumbers, black beans, with egg or meat or cheese. Hot Sauce and spices. This meals size would probably shock some of you. I can eat a fair amount. But remember I am TALL and have a long stomach and need to maintain not lose more (I would guess it is 1/4c of cucumbers, 1/4c of black beans, an egg or a couple ounces of cheese or meat... but I usually only have one of the three egg or cheese or meat...)
- Dinner: It is normally pure protein, eggs or meat or fish. I would guess that this is around 3 oz of meat but I have not weighed it. But now I have had to introduce another tortilla at dinner, which means also adding mayo. (I LOVE flour tortillas and I refuse to eat things I don't want or need to maintain my weight, I incresed my meals as much as I could without feeling uncomfortable...)
My sweet hubby opens me a fresh coconut whenever I run out and I have as much as I want in a container in the fridge. I no longer eat the almonds or raisins or even spoonfuls of peanut butter...
I am regular for the first time in my life, regular for me is very different than for most, it has never been easy for me... but let's not get into potty talk ok ;) ?
I dilligently walk, drink my water and take my supplements. I eat out about once a week rarely more, sometimes less. I eat junk on occassion. A friend keeps bringing over homemade muffins, cookies, etc. on occassion, and I can eat them with no affect to my weight...
Well I am sure that is way more than you really wanted to know Diane, but there you go...
Big hugs to all of you,
Cindy
After losing to goal, I gained a few pounds and maintianed. Then I started to gain my weight back by not walking consistantly and eating out too much and junk food. When I got back up to my original goal weight of 155 I knew I had reached a crossroads...
I had a decision to make... gain my weight back like I always have, or decide to make some changes once and for all...
I chose to make the following changes:
Phase I
1. Stop gaining first, don't worry about losing, just stop gaining.
2. Start walking daily again.
3. Stop eating out and eating junk food until all of the weight was gone and I had learned how to maintain.
4. Stop drinking my calories.
5. Replace my treats with healthy treats like almonds, rainsins and coconuts.
6. Drink a ton of water and take all supplements.
Phase II
1. Start to work with my body to lose the weight easily, by working with my step loss fashion. There were times of the month that I lost easily and there were times of the month I had a hard time losing.
2. During the loss times, I was VERY dilligent and took advantage of it. I eliminated EVERYTHING from my diet that I did not 'need', I removed all snacks, even healthy snacks, I ate 3 meals a day, walked every day and drank like a fish.
3. During the times when my body would not budge, I eased up, ate healthy snacks again, but kept walking and drinking.
4. It took several months of losing in the step fashion and I got back down to my low of 142...
5. And then to my dream goal of 140 lbs...
Phase III
1. Then stress and the loss of my puppy caused me to continue to lose down to under 135 lbs.
2. I am now able to easily maintain. I eat 3 meals, I eat healthy snacks when I need them, I don't schedule them, sometimes I don't need them. Usually fresh coconuts from the yard. I eat out on occassion and I eat junk on occassion. MUCH less than I have in the past and only now that I am truly trying to maintain and not lose.
3. I still lose a tiny bit each month even though I am trying hard not to. But I refuse to add food that I don't need or want to my diet... And I refuse to drink my calories.
I was a slim child. I gained weight by eating junk food and later in life by eating out. I have never been a volume eater. So when I had this surgery, the eating plan was fairly easy for me. It was the binging on junk and eating out that slowed my weight loss and eventually had me starting to gain.
When I eliminated my 'nemesis' EVERYTHING changed. I still had snacks at first and I had a lot of them, but they were healthy, I found I could not deprive myself without binging, so I ate them. I made special healthy meals at home instead of eating out...
Something strange happened. Once I eliminated all the junk from my diet. I stopped craving them. Because I did not feel deprived I stopped 'dieting' and 'binging'... Not only was I able to give up those foods, I was able to replace them with something healthy and still lose.
Now and this is so incredible, I can have anything I want, just not daily or regularly. I have found a happy medium of eating everything I choose to eat, most of the time it is healthy, but I do indulge on occassion.
I do not track my food. I truly eat what I want and how I want. Which is VERY calculated as you can imagine. I know my body well enough that I can maintain within a pound or two, unless I am losing a bit during that time of the month or there is something going on where I am eating out more often (eg a special occasion or travelling), but I just need to ease up for a day or two and be sure to walk and drink my water and it slips right back off... or I accept it and know it will come off at that special time of the month...
I am less than 2 lbs from the Century Club. I have done it... I made some changes for life, I learned what my body needed to lose and to maintain. I am rarely hungry. I feel good. I look good and for the first time since I was a kid I feel in control. I have 'it' for now, but I am never going to suggest I have it for life. I will always remain diligent.
Hope that helps,
Cindy
My usual eating plan is as follows, I have no idea of the calories, carbs or actual measured amounts:
- herbal tea
- Breakfast: I take a cup and put uncooked rolled outs in, to about 2/3 of a cup. Then top it up to the top with bananas, and then add milk to the brim. I use the excess milk to take my vitamins and supplements.
- Lunch: Medium, homemade, flour tortilla, with full fat mayo, cucumbers, black beans, with egg or meat or cheese. Hot Sauce and spices. This meals size would probably shock some of you. I can eat a fair amount. But remember I am TALL and have a long stomach and need to maintain not lose more (I would guess it is 1/4c of cucumbers, 1/4c of black beans, an egg or a couple ounces of cheese or meat... but I usually only have one of the three egg or cheese or meat...)
- Dinner: It is normally pure protein, eggs or meat or fish. I would guess that this is around 3 oz of meat but I have not weighed it. But now I have had to introduce another tortilla at dinner, which means also adding mayo. (I LOVE flour tortillas and I refuse to eat things I don't want or need to maintain my weight, I incresed my meals as much as I could without feeling uncomfortable...)
My sweet hubby opens me a fresh coconut whenever I run out and I have as much as I want in a container in the fridge. I no longer eat the almonds or raisins or even spoonfuls of peanut butter...
I am regular for the first time in my life, regular for me is very different than for most, it has never been easy for me... but let's not get into potty talk ok ;) ?
I dilligently walk, drink my water and take my supplements. I eat out about once a week rarely more, sometimes less. I eat junk on occassion. A friend keeps bringing over homemade muffins, cookies, etc. on occassion, and I can eat them with no affect to my weight...
Well I am sure that is way more than you really wanted to know Diane, but there you go...
Big hugs to all of you,
Cindy
Cindy,
I love this post. You seem to have been successful at quelling your demons and still having food satisfaction in your life. That is what we strive for. I know it's been a long and winding road but this is fantastic. on another note i love your responses to others posts. You are so kind and pure of heart. So glad you have gotten to this place.
I love this post. You seem to have been successful at quelling your demons and still having food satisfaction in your life. That is what we strive for. I know it's been a long and winding road but this is fantastic. on another note i love your responses to others posts. You are so kind and pure of heart. So glad you have gotten to this place.
Cindy,
What a great post! I am definitely bookmarking this one and coming back to it whenever I feel like I am getting out of control. Also, when people start posting about gaining, I think we should whip this out so they can read it. This is so common sense and a sensible approach to eating, I just love your perspective.
I noticed that I have been letting the junk back in. I am not gaining but I would love to lose a bit more. I am going to make a diligent effort to start on your first phase and see if I can stop these cravings. I, like you, noticed that once I started letting a bit of sweets into my diet I start craving sweets even more where it has become a daily habit. I don't like this about myself and want to cut the crap out.
Again, thank you! You are the best!
~Heather
What a great post! I am definitely bookmarking this one and coming back to it whenever I feel like I am getting out of control. Also, when people start posting about gaining, I think we should whip this out so they can read it. This is so common sense and a sensible approach to eating, I just love your perspective.
I noticed that I have been letting the junk back in. I am not gaining but I would love to lose a bit more. I am going to make a diligent effort to start on your first phase and see if I can stop these cravings. I, like you, noticed that once I started letting a bit of sweets into my diet I start craving sweets even more where it has become a daily habit. I don't like this about myself and want to cut the crap out.
Again, thank you! You are the best!
~Heather
First I want to thank you Cindy for posting this. I have to admit this is the reason I have come back to the board after a long time away. My demons have come back full swing and I have started to gain some weight back. So far it's about 10 lbs but as you know that can easily become 20, 30 etc. I am reminded that there are others like me out there that go through these periods and have to get back on track. And I am so grateful to find your post as the first post I read tonight
Thank you again,
Deborah
Thank you again,
Deborah
what a great post. it should be a classic when new people come on and are having some struggles. so specific and doable. thanks for taking the time to post all this. post it on the main vsg forum adn even the main board too - will help a lot of people.
wish i had a coconut tree in my yard. but i do grow snow peas and flowers. Diane
wish i had a coconut tree in my yard. but i do grow snow peas and flowers. Diane
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http://www.obesityhelp.com/group/VSGM/discussion/
This post is why I think it's important for people to stay around on the boards longer than the 6-12 months after surgery that most people stick around.
Because I remember when you were posting things like "I eat a tortilla and a handful of M+Ms every day" and how it didn't derail your weight loss and how you HAD to eat these things not to feel deprived and binge when people questioned it. And I remember thinking "it might work now, but that's going to get her in trouble once she's in maintenance". But I figured, hey, different strokes and all.
So many people on the main VSG board and the Main Board post about how they do things that seem suboptimal when they are in the honeymoon phase but it "works for them" and then they disappear so you never know how that works for them long-term and newbies who WANT to be told they don't have to follow the rules take their posts a face value. So it's nice to have people farther out who can say "um, you might want to watch that and here's why."
Because I remember when you were posting things like "I eat a tortilla and a handful of M+Ms every day" and how it didn't derail your weight loss and how you HAD to eat these things not to feel deprived and binge when people questioned it. And I remember thinking "it might work now, but that's going to get her in trouble once she's in maintenance". But I figured, hey, different strokes and all.
So many people on the main VSG board and the Main Board post about how they do things that seem suboptimal when they are in the honeymoon phase but it "works for them" and then they disappear so you never know how that works for them long-term and newbies who WANT to be told they don't have to follow the rules take their posts a face value. So it's nice to have people farther out who can say "um, you might want to watch that and here's why."
HW - 225 SW - 191 GW - 132 CW - 122
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Yeah, everyone thinks that their "100 pounds are gone forever". I always cringe when I see that phrase. I am a lucky one that doesn't have to watch carbs but I do have to watch calories... I always have and always will. There is no free ride.
Cindy's post is a good reminder that we only think we need to eat things, but we CAN live without them.
Laura
Cindy's post is a good reminder that we only think we need to eat things, but we CAN live without them.
Laura
I so completely agree with you. Losing was always a struggle for me. My body doesn't let go at all costs. Started at 239 only went as low as 187 and am now at 202. When I stopped losing after 10 mnths I stayed away because it was so disheartening that I was the only one who didn't make it to goal. So last night I went back on and found a link for this origanl post and I feel renew. Hopefully I can get back on track. If more people stayed on there when things got tough maybe we all wouldn't feel soo alone.
Thanks for posting this. I agree that it is important to see others in the same situations. I finished off my jar of peanut butter last night and I'm not buying anymore until I think it's out of my system. It has become a nightly snack that I could live without. I ususally would go out and purchase healthier snacks to replace, but I think I'm just going to try to cut snacks out completly for awhile.
Living until I die!
