VSG Maintenance Group
Help with the creep - Cross Post
I am 2 years out from surgery. I lost a total of 74 pounds. I was a lightweight to begin with. My ultimate goal was 125, which I never made. I did get as low as 131 and then have started gaining weight. Today I was up to 138 (BIG GULP). I am only 5'2 so to just be in the normal BMI category I need to weigh 136. I am 46. At about 4 months post-op I got serious about exercising. Back in November I hired a personal trainer to help me with lifting. I've done a total of 15 sessions with her, over an 8 month span. I typically lift 2 days a week and then do cardio 2-3 days a week for a total of 4-5 days a week of exercising. My weight was pretty steady until about 3 months ago where it has slowly creeped up and all my efforts to stop the creep haven't worked.
Two weeks ago I started journaling and I'm eating anywhere from 1000-1200 calories a day. I've been staying at about 80-90 grams protein and 60-90 grams carbs. I've cut way back on white stuff, no more bread, no more cereal and no more crackers. My carbs are mainly coming from greek yogurt, cheese, fruits and veggies. I have incredible restriction with dense protein and cannot eat more than 2-3 ounces of dense protein at a time. I do have a protein shake most days because otherwise I can't meet my protein requirement. I know my gain is legit because my pants are tighter. Help!! How do I stop this creep?? It has me freaked out because 5 pounds turns to 10 which then turns to 20!!
I also had a bod pod analysis done and my fat% was at 28%. Which tells me I can lose more fat to get to a more healthy number. This was my first bod pod so I don't have any numbers to compare. However, when I was at a different gym they had one of those fancy scales that's supposed to be able to anaylize your fat and the last time I had it done (which was a year ago) it said my body fat% was 32%.
How do I stop this creep? Any advice would be greatly appreciated.
Two weeks ago I started journaling and I'm eating anywhere from 1000-1200 calories a day. I've been staying at about 80-90 grams protein and 60-90 grams carbs. I've cut way back on white stuff, no more bread, no more cereal and no more crackers. My carbs are mainly coming from greek yogurt, cheese, fruits and veggies. I have incredible restriction with dense protein and cannot eat more than 2-3 ounces of dense protein at a time. I do have a protein shake most days because otherwise I can't meet my protein requirement. I know my gain is legit because my pants are tighter. Help!! How do I stop this creep?? It has me freaked out because 5 pounds turns to 10 which then turns to 20!!
I also had a bod pod analysis done and my fat% was at 28%. Which tells me I can lose more fat to get to a more healthy number. This was my first bod pod so I don't have any numbers to compare. However, when I was at a different gym they had one of those fancy scales that's supposed to be able to anaylize your fat and the last time I had it done (which was a year ago) it said my body fat% was 32%.
How do I stop this creep? Any advice would be greatly appreciated.
Ok, not sure I should be sticking my foot in here.. but I *have* been on the lose/gain cycle a few times before, like us all- it stinks.
First, how are you feeling? Everything cool energy wise, no possibly thyroid issues, labs up to date..?
Next, I'd keep journaling daily- we unconsciously cut back a little in in intake when we start to journal- it's a known phenomenon, and normal. You may have been a tad higher than your current intake.
I'd prob drop the carbs back a little, say- just staying around 60 or so.. and compensate by adding a little more protein- keeping the cals the same.. and stay on that routine for 2-4 weeks.. see what happens. Journal the whole time.. if nothing major, make another couple small tweaks. Your BF is not bad, you are working out- and you are eating well. You could have several things happening at once, adding some muscle may in fact add a little girth to your torso? So don't discount that out of hand. Get back in for another bodPod in a few months to confirm if your BF is indeed going up or down, and keep journaling daily.
First, how are you feeling? Everything cool energy wise, no possibly thyroid issues, labs up to date..?
Next, I'd keep journaling daily- we unconsciously cut back a little in in intake when we start to journal- it's a known phenomenon, and normal. You may have been a tad higher than your current intake.
I'd prob drop the carbs back a little, say- just staying around 60 or so.. and compensate by adding a little more protein- keeping the cals the same.. and stay on that routine for 2-4 weeks.. see what happens. Journal the whole time.. if nothing major, make another couple small tweaks. Your BF is not bad, you are working out- and you are eating well. You could have several things happening at once, adding some muscle may in fact add a little girth to your torso? So don't discount that out of hand. Get back in for another bodPod in a few months to confirm if your BF is indeed going up or down, and keep journaling daily.
I agree with IN Girl, are your labs okay? TSH should be below 3. I would ask for a full thyroid panel.
I can only imagine how scared you must feel. I've been there.
I agree with increasing the protein to at least 100 grams, cutting the carbs to about 60, since you are exercising and need the added protein and some carbs for your workouts. I would also eliminate the cheese, since it high in fat and salt.
Journaling, weighing and measuring my food, and daily weighing have saved my butt and kept the portion creep in check, otherwise I would be gaining.
Is there anyway to mix up your exercise routine? Heavier weights, increased time/intensity for cardio, add an addtional day of either weights or cardio or a different type of cardio. If you always do the elliptical, try the rowing machine or StepMill or vice versa. Intervals are great for burning fat and turning up the calorie burn. Do you or can you run? Any Spin classes available? Mixing things up is key to keeping your body guessing, so that it doesn't know what you will do. If you do the same thing, your body gets used to the routine and doesn't burn as many calories.
Finally, is there a dietician in your program that you can talk to? It just doesn't make sense that you are gaining on that amount of calories and exercise.
((Hugs)).
Have another Bod Pod in a couple of months to track your body fat. I noticed my legs getting a bit bigger and my pants fitting differently, which I attributed to the weight training. Some of the weight may be muscle mass.
I'm sure that others will chime in with suggestions.
Gail
I can only imagine how scared you must feel. I've been there.
I agree with increasing the protein to at least 100 grams, cutting the carbs to about 60, since you are exercising and need the added protein and some carbs for your workouts. I would also eliminate the cheese, since it high in fat and salt.
Journaling, weighing and measuring my food, and daily weighing have saved my butt and kept the portion creep in check, otherwise I would be gaining.
Is there anyway to mix up your exercise routine? Heavier weights, increased time/intensity for cardio, add an addtional day of either weights or cardio or a different type of cardio. If you always do the elliptical, try the rowing machine or StepMill or vice versa. Intervals are great for burning fat and turning up the calorie burn. Do you or can you run? Any Spin classes available? Mixing things up is key to keeping your body guessing, so that it doesn't know what you will do. If you do the same thing, your body gets used to the routine and doesn't burn as many calories.
Finally, is there a dietician in your program that you can talk to? It just doesn't make sense that you are gaining on that amount of calories and exercise.
((Hugs)).
Have another Bod Pod in a couple of months to track your body fat. I noticed my legs getting a bit bigger and my pants fitting differently, which I attributed to the weight training. Some of the weight may be muscle mass.
I'm sure that others will chime in with suggestions.
Gail
" 
Thanks Gail and Ingirl,
I will definately have my thyroid checked. I had my labs done a couple months ago and I asked about thyroid and he said it looked good. I am seeing the nutritionist on Friday and she generally goes over the labs more indepth then the doc does so I will see what she says.
I feel like I eat so little for the amount of exercising I'm doing. You would think I would be a stick!!
Gail, I already mix things up. I generally do different types of machines. This week, I "ran" one day and did the elliptical on another. I will also do the stair master on another day, so I am mixing up my activities. I've also done where I will run for 5 minutes then do some sort of weight lifting exercising, then run a couple laps and do another type of exercise. I try to keep things different.
Health wise, I do feel fine. I'm not tired in fact I have lots of energy.
I will keep you posted with what I find out when I meet with the nutritionist.
Thanks for all your help and anyone else want to chime in?
I will definately have my thyroid checked. I had my labs done a couple months ago and I asked about thyroid and he said it looked good. I am seeing the nutritionist on Friday and she generally goes over the labs more indepth then the doc does so I will see what she says.
I feel like I eat so little for the amount of exercising I'm doing. You would think I would be a stick!!
Gail, I already mix things up. I generally do different types of machines. This week, I "ran" one day and did the elliptical on another. I will also do the stair master on another day, so I am mixing up my activities. I've also done where I will run for 5 minutes then do some sort of weight lifting exercising, then run a couple laps and do another type of exercise. I try to keep things different.
Health wise, I do feel fine. I'm not tired in fact I have lots of energy.
I will keep you posted with what I find out when I meet with the nutritionist.
Thanks for all your help and anyone else want to chime in?
Get an exact number for your TSH and other thyroid values and have someone explain the results to you. Your TSH needs to be 3.0 or less for effective weight loss per the bariatric program that I went through.
It really does sound like you are doing all the right things, which makes it even more confusing. Usually, someone is doing something that can be picked out immediately, but not so, in this case. I really think you need to speak with your surgeon and/or/both PCP.
The exercise sounds good and it is great that you are doing intervals. Everyone seems to recommend doing interval training at least twice/week, which is why I like Spin classes, since intervals are built into the classes. Even your weight training is incorportating cardio and circuit training..Please see your health care provider. I don't get it. I would be a very agitated and confused, if this was happening to me.
Also, another posting on a different board reminded me, that using a Body Media Fit or Body Bugg might help you to determine exactly how many calories/day you are burning while exercising or just sitting. This might help you to create a calorie deficit, if that is what you need. I've been thinking about getting one.
gail
It really does sound like you are doing all the right things, which makes it even more confusing. Usually, someone is doing something that can be picked out immediately, but not so, in this case. I really think you need to speak with your surgeon and/or/both PCP.
The exercise sounds good and it is great that you are doing intervals. Everyone seems to recommend doing interval training at least twice/week, which is why I like Spin classes, since intervals are built into the classes. Even your weight training is incorportating cardio and circuit training..Please see your health care provider. I don't get it. I would be a very agitated and confused, if this was happening to me.
Also, another posting on a different board reminded me, that using a Body Media Fit or Body Bugg might help you to determine exactly how many calories/day you are burning while exercising or just sitting. This might help you to create a calorie deficit, if that is what you need. I've been thinking about getting one.
gail
"
You and I are very similar! I am 47 yrs old, 5'3", and started out at 206 the day of surgery.
Right around my 2 year mark, I did gain about 6 pounds and when you are as little as we are, it's scary! I did everything you are doing, and started seriously journalling and weighing/measuring my food(no more eyeballing). If took several months, but the weight did finally come off. I was just as confused and frustrated as you. I couldn't understand why my body gained the weight so easily, but refused to shed it as quickly.
All I can say is hugs and patience! You are doing everything right, so just give your body a chance to shake off the weight and plateau. You are wise to stop the weight gain now, so keep up the good work!
Right around my 2 year mark, I did gain about 6 pounds and when you are as little as we are, it's scary! I did everything you are doing, and started seriously journalling and weighing/measuring my food(no more eyeballing). If took several months, but the weight did finally come off. I was just as confused and frustrated as you. I couldn't understand why my body gained the weight so easily, but refused to shed it as quickly.
All I can say is hugs and patience! You are doing everything right, so just give your body a chance to shake off the weight and plateau. You are wise to stop the weight gain now, so keep up the good work!
Just my opinion, others may not agree, what works for me. I follow pretty strictly (unless on vacation), a primal/paleo diet. I limit my dairy if I want to take off a few pounds. I do eat Greek yogurt, not daily, but never the fat free, always 2 percent, occasionally full fat. Read some of the books, it's interesting. I don't eat grain, I don't do very much dairy, I do one protein shake daily (not primal I know, but I adapt the diet to suit my wls needs.) I can't eat enough protein without the shake, plus I like it. I try to keep carbs at about 50 grams or less, protein aim for 100 grams. I have been having plastic surgery so really keeping up with the protein. I don't count fat. I don't eat anything low fat. You might just try it, sometimes changing up the eating really works. Working out is awesome, but I've heard that eating is 80 percent of the equation. Not sure if that's true though. Have you tried the Fage that's not diet, like 2 percent or full fat, they are freaking awesome!
