What do you do to get on/stay on track?

Hello BOTTS! I hope everyone is having a happy Tuesday. I'm just glad Monday is over, it was a doozy this week! Anyway, I responded to Kathy's email this morning, and she asked me to share it here, so I am...btw it's long...again...I do that...sorry!

The deal is, I had my wls in '08 was down from 361-225. Still wanted to lose about 50 lbs but got in school, and quit paying attention and over the last year this caused a 13 lb weight gain! So I decided I didn't want to go back where I'd come from and that enough was enough. Here is what I did...

I went on a week long cleanse to rid myself of the carb monster (it's what my doc said to do if we find ourselves in this predicament!). So 80 oz of clear sugar free fluids (broth, sf jello, sf popsicles, and I couldn't stop the coffee lol but drank it black with splenda, no creamer). Plus 3+ liters of water. Plus 5 protein shakes daily. In a week I dropped 12 lbs.

After my cleanse, in an effort to stay on the right track, and take off the other 50 lbs, I have gone back to the basics set out by my doctor... No drinking 30 minutes before or after a shake, no drinking 30 minutes before or 60 minutes after a meal, still getting 3+ liters of water daily, scheduled eating times so I don't fall into the grazing trap, plan meals ahead of time so I'm not trying to figure it out when I'm hungry, measure everything, and eat very high protein, very low carb. Following the advice of my doc and the nut I consulted, I am eating 3 meals (about a cup each) of mostly solid protein and a little bit of non stachy veggies, still taking 3 shakes and 1 protein snack daily (or in the event I'm not feeling up to a snack, I do a 4th shake), low saturated fats but plenty of healthy fats (avocados, olives, olive oil and small amounts of nuts and seeds), taking Coromega 3 and all my supplements (thanks to wonderful Kelly for helping me get the RIGHT ones) and still 3+ liters of water daily. I eat high protein dairy things like Fage, cottage cheese, etc too but just a few times a week. I know shakes this far out seem to be a big controversy for some reason... some docs say snacks, some say shakes and people tend to get really spazzed out about it lol. I don't get that, do what your doc says if it works! Mine says shakes, and when I "mind" it works, so that's what I do! (btw I should mention, he also is very strict about how they are made, 4 oz only of liquid (though it's ok to add a few frozen berries on occasion). He doesn't care if its soy or almond milk or water, but no more than 4 oz. and no drinking 30 minutes before or after. He believes these things cause it to stay in the pouch longer and therefore we absorb more protein.)

An example of my meals: Today I had a mock danish (see recipe online if you wanna) and oven roasted turkey (from the deli) for breakfast. For lunch I had chicken salad I made (canned chicken breast, a little Fage, a little olive oil mayo, some diced celery, onion and bell pepper, a few olives and some fat free feta cheese as well as dill, celery seed and pepper). On days my fat is lower, I'd eat that with pork rinds, on days it's already got enough fat I'd eat it plain, with celery sticks or in romain lettuce leaves. For dinner tonight we'll have grilled chicken breasts, sauteed chard, and the family with have roasted potatoes with theirs. And for snack tonight I'll have my Fage, and three shakes. Good eats, but low carb, high protein.

In 2 1/2 weeks I've lost 3 more lbs. I did have a mini stall right after the liquid phase but I'm sure my body thought it was going to starve to death lol. I started losing again a week ago. I also inadvertently was getting too many carbs I think, because I was eatting fruit (higher glycemic, not low like berries which I do now have once in awhile in my shakes), and lots of yogurt, etc. My nut said to cut out the fruit during weight loss, and the higher carb dairy a little bit, and since I did that it has since been coming off slowly but steadily!

I started to excercise last week too. Not a lot just yet, just been walking or putting on an excercise video (on demand for my cable, what a great idea! it allows for lots of variety). I've done yoga a few times, and low impact aerobics (had a hip replacement). But only about 20-30 minutes so far. I did get in about 4 miles on Sunday, we went to a corn maze, which was a lot of fun, but we got lost rofl. But it was fun, and great exercise for the whole family! Went for a walk with my son today. I try to make it fun, and get moving/active because if I think of it as exercise it seems like a chore.

So it's just a matter of doing it. We all know what our docs and nuts tell us (well those of us who were blessed enough to have had decent ones with sound advice, I'm grateful to be one of them after some of the stories I've heard). It's just the doing it that needs to happen. When I'm tempted to do what I'm not supposed to I stop, ask myself how will I feel if I eat this? How will I feel afterwards? Physically and also emotionally! And I reframe what it is...that junk (usually) is actually poison to our delicate systems! Why would we want poison? It makes me feel icky, even if I don't dump, I get gassy or tired, or whatever, and in the end it leads to fat. So why would I want that? These are all the things I "discuss" with myself lol.

I also try really hard to keep the ugly stuff out of the house. If I will be tempted it doesn't belong in here. My husband is diabetic so he doesn't need it either, and I am trying to instill good eating habits in the kiddos too. In a moment of weakness I might break with something sitting on the counter teasing me, but I'm not going to drive to the store and buy it, bring it home and eat it before I come to my senses. I do bring in ice cream once a week for the kids for a treat. I get a good sound healthy brand I don't feel bad about feeding them. And it's not tempting to me because it's always made me dump and I have an aversion to it! LOL Someone brought over my favorite cookies the other day, and I wanted one soooo bad. So I let the fam have some and I immediately took the rest to my barista! LOL She was thrilled, and I was not tempted any longer.

And also, my bff who also had gbp is doing it with me (she had gained too). So that has been really supportive! It's nice to know if I'm feeling weak I can call or text and she REALLY understands and talks me down lol. And vice versa. Also we learn from each other's mistakes. For example, she broke down and had McDonald's over the weekend, just one time but it's all it took and since then the carb monster is trying to eat her! I'm afraid to let that happen to me, it was horrible getting over the cravings. Since I rarely have sweets and carbs cravings, I'd just rather not let them back in and put myself through that!! Also, we have found that hot herbal or decaf tea in the evenings, or whenever we are battling hunger is very helpful. We get our water in, and it curbs our appetite at the same time! I always saw herbal tea as an old lady thing lol, but I found that I LOVE IT! I buy myself a new kind each week, and it's only a few bucks, much cheaper than my snacks used to be lol. And I also try to find low carb options to cravings when they do come, which is rare but still happen... like adding a little sf pudding mix to my Fage!

I sooo have my moments when I feel sorry for myself...why do *I* have to be one of the ones who looks at something tasty and gains weight? Why can't I be one of the ones who eats whatever I want? Why am I a fatty? Why am I the one who has a broken "wanter" and wants what's bad for me? LOL And then I suck it up, put on my big girl panties (though not as big as they used to be thank you very much lol) and deal with it...and I keep on plugging!! I am sure there will come a weak moment, but I have learned to get up and get back on the horse so it doesn't trample you, and I've learned not to sit in self pity or to sit and think about what I'm "missing" or it will consume me to the point of failure, and I've learned that paying attention is probably the most important ingredient, and the second most important ingredient is the support of others...like you guys (and of course my bff and others who have been supportive).

I'm still working out some kinks, experimenting with different "formulas" of protein/carb/calories, etc but I'm on the losing bench again and I truly believe that meeting my goal is completely doable. It will just take some work. And then won't reaching goal be all the more wonderful? Anyway, I was a little embarrased to post this, because I don't want it to sound like I'm a know it all, or bragging on myself, because I'm not either. I am a work in progress, and I have a lot to learn! And after failing, more than once, I am well aware of my weaknesses and tendency to want what isn't best for myself. However, I've also learned from my mistakes some things that work and some that don't.

I believe that together we are strong! I'm so grateful for this group, this website, and the support of others. It makes it so much more doable than doing it alone!! You guys "get it" and you guys ROCK!! So what do YOU do to stay on track or get back on track??

I follow my "fill in the dot diet" as explained on the Saturday Cafe and Cardio:  3 meals and 3 snacks a day.

3 dairy (usually fat free cheese or plain Greek yogurt) or any other low fat dairy product. 
3 protein servings,
3 veggie servings,
3 complex starches,
3 fruit servings
3 fat servings (50 calories each or 1 Nature valley nut crunch )
 I drink 1 qt. of water with 1 packet of 100% vitamin C Orange drink from Walmart
4 cups of hot brewed green tea
3 mugs (6 cups) of coffee
a couple of diabetic exchange "free foods"

I lose quickly following this plan with a small workout each day.  I don't count calories or carbs or measure anymore because I know what a 1/2 cup or 4 oz of something looks like.  I track by filling in the "dots" on my log sheet sot that I can keep track easily. 

So far it is working for me.

Just me

I log my food in Fitday everyday,  I drink 2 protein shakes a day ,60 oz water, no drinking with meals,
I avoid all white foods, I do allow myself one breadthin a day.  I keep my good carbs below 100,  My protein at 100,    I started Sept 1 and lost 19 pounds so far.  I have not added exercise yet, due to back problem.  I will add walking more when I get 30 pounds off. 

My real motivation to lose came in July, when I saw my 38 yr old Son Jeff,  My Son developed a weigh problem 330 at 35 and did not want WLS like his Mom.  He started a diet Jan 1 this year and so far has lost 110 pounds on his own no organizations or surgery.  Needless to say I am proud.  He got me thinking, well If he can do it , I can lose  50 pounds.  He just last month started exercise riding his bike. 

I pretty much follow very similar diet to yours.  I still get tempted and grab things here and there, like an extra apple, or some other fruits. Maybe a few chips... the good kind... and really only a few.- a serving - and eat that with cheese or nut butter. 
My legal treats are: 
- chewable multi vitamins and  chewable calcium (more expensive than pills - but I found some that I like and they do taste like candies to me)
- my protein-flax fake muffin
- protein ice cream
- coffee + almond or coconut milk
- nuts or nut butter (natural)
- some fruits...
- 85 or 90% dark chocolate. )when I really want to be bad - I have 1-2 pieces of 75% dark chocolate)
and ... a glass of wine once in a while..

Occasionally I get some protein bars - power crunch or other (natural) nut bar or whey bar... 
I gained weight, but look OK and feel good,... so my motivation is to not gain anymore ... maintain and make sure I am neither hungry or stuffed...  

Hi Botts:

I will try to give you a quick peek at my life.  I had WLS on March 14, 2006.  I lost 151 lbs. in 15th months.  In June 2009, I had incisional hernia surgery and gain about 10 lbs. back.  Bounce back, I was okay with that.  November 2009, my daughter announce her engagement.  I spent the next 10 months stressing out, major anxiety, I gained 30 lbs.  Got on Lexapro, dealt with the situation.  After the wedding, fell into a deep depression, didn't care, gained another 30 lbs.  I am now up a total of 70 lbs. from my lowest.  My daughter asked me on Mother's day 2011, was I happy?  How was my health?  I took a hard look and realized that I was not healthy and not happy.  I came back to OH that night.  I looked to see what all the newbies were doing and I started my new life the next day.  On May 9th, I began. 

I started walking 1 1/2 miles a day.  Every three weeks, I added a 1/2 mile until I worked my way up to 3.6 miles a day.  I keep my calories under 1000, I started originally at 700.  I keep my proteins between 90-100 grams and my carbs under 100.  I do not drink before or after my meals for 30 minutes.  I take all my vitamins and drink all my fluids.  When I took up Kathy's 8 week challenge, I upped my walking to include another 2.4 miles in the afternoon for a total of 6 miles a day.  As of this past Monday, I have lost 50 lbs. in 5 1/2 months.  I still have another 20 lbs. to lose to get back to my original lost but would like to lose 30 lbs. to get to my personal goal of 145 lbs. which I never did reach. 

I am also very grateful for all of you for allowing me to share and sharing with me.  Together we can keep each other going and be successful in all that we do.