the plan - sorry, it's long.

Most of you know that I am a seeker of self-truth and awareness in this journey. Post VSG I reached goal rather quickly, losing a total of 108 pounds from my highest. Once I hit goal I started bouncing up and down, but remained in an acceptable range for about a year, but the trend was upward. Since then I have had ups and downs, both emotionally and with weight. Since April I have been on a trend upward, relying on sugar as a coping mechanism, and feeling alternately angry, apathetic, rebellious, ashamed, and depressed over my eating and subsequent weight gain. I also engaged in an "I don't give a ****" attitude to give myself permission to eat in an unhealthy way.

I have felt the coming of change. That's how it works for me. First there is the recognition that I'm out of control. Then comes the denial mixed with twinges of sadness when the reality of my eating life flits by my consciousness. All this has been going on for about 2 months - maybe longer. During this time of flux I'm always drawn to the "quick fix" - the magical cure! Of course, I KNOW better, but still the pull is there. I really fought the pull this time and did a lot of soul searching and research into eating styles and programs that could work for me. What I've come to realize is that the typical low carb WLS program worked for me during the initial weight loss phase, but no longer is a suitable method of eating for me. I am not happy eating that way and it is very difficult for me to sustain for any length of time.

The main foods that gets me into trouble are refined carbs and added sugar. I really do best when those foods are eliminated from my regular diet. As I said to my shrink during my last session, "There is ice cream in my freezer. Need I say anything more?" When there is ice cream in the house the refined carbs and sugar intake is usually far too high. I feel a general malaise both mentally and physically when my refined carb intake is too high. I have been feeling that discomfort of mood and physical disquiet for several weeks.

The refined carbs clearly have to go, but I know that ultra low carb doesn't work for me either. What to do? I hear over again and again that we must strive for balance in life - including our food lives. I am not seemingly able to balance the uber-refined carbs, so they have to go (yup, I've said that before!). I am not planning a detox, but instead a shift to eating only "whole foods".

In addition to the positive switch to whole foods, I am not going to follow the typical post WLS calorie range recommendations for weight loss. I'm not going with the recommended 1800 calories per day either! I think I will find my weight loss calories in the 1200-1500 calories per day range. I will lose at this intake level, albeit a bit more slowly than I would like, but I think this will be more sustainable.

My focus is not so much weight loss as it is on fat loss. I want to keep as much muscle as possible, which will keep my metabolism revved higher, while I am losing weight. This whole foods style of eating and moderate calorie level has been scientifically shown to promote this type of weight loss - mainly fat loss.

My plan also includes regular exercise. I include exercise because I feel better when I exercise and as I get deeper into my fifties strength and flexibility are becoming more and more important. I believe we all have a choice about the way we age. Strength and flexibility are key to maintaining an active lifestyle.

The third component of my plan is to focus on improving my sleep. I am not quite sure how to do this other than set a bedtime for myself. I am going to aim for a bedtime of 11:00 pm with a hard deadline of 11:30. That will give me between 7 & 8 hours per night.

So, in a nutshell my plan is this:

1. Eat only whole foods. Occasional exceptions (Christmas, etc...) will be allowed.
2. Count calories and protein only. I will let the carbs and fats fall where they may to round out my calories for each day.
3. Exercise 3 times per week - High Intensity Interval Training 30 minutes. An additional 2-3 times per week doing cardio, stretching and flexibility work. (Yoga?)
4. Work on improving sleep.

That's pretty much it. I have found a website that has been awarded the HON award (recognizing science based researched programs) that will be a resource. I spent a chunk of money to become a member, but I needed some inspiration and some type of self-accountability. I am trying to move away from outside accountability. The web-based program gives me a nice start to that. I like the articles and exercise information presented on the site. The site is geared to inspire getting lean, but does not promote DIET. It promotes learning to live a lean lifestyle. There are recipes galore and lots of tips. The guy who started the site, BuiltLean, was once overweight - not obese. He's dedicated close to a decade researching weight loss and strength training. He offers no gimmicks or promises other than if you follow the guidelines, you will lose weight. So, while BuiltLean isn't exactly my own program, it is supporting what I want to do.

This is the framework that I have chosen to follow for the time being. I am hoping that since it is a plan of my own creation, it will be easier for me to follow than previously prescribed plans.

It sounds like a solid plan, each component powerful in its own way.  Sleep is particularly huge for me -- makes everything else seem like less of a must-do (but don't wanna) and more of a can-do. 

I love the flexibility yoga has brought me.  While not Gumby, I love the ease of movement in everyday life.

Hope your effort helps you find ease.

I really like your plan! Very well thought out taking in to consideration your goals and where you struggle.

Kairk  so appreciate your honesty.

sleep is huge for me.  Or rather, non sleep.  Awful.   However last night was a straight solid 8 hours and believe me it was way easier to power through the day.

ever onward my friend.  Ever onward.

Kairk, It sounds like you've really done your research and planning.  The cornerstones make sense (calories/protein, whole foods, exercise, sleep).  You can absolutely do this!!!!!

Felt like I could have written the first half of this. I wish you all the best.  David