Question:
HELP! I can't get on track

My surgery was over three years ago...I lost 120 lbs, but have gained back 40 in the last year...I can't seem to get my "grazing" under control. I know my tummy is intact, but after I eat a normal meal, I am hungry within an hour..then I graze on junk. I know it is my fault, but how can I get back on track? Has anyone else had this problem and successfully lost the wieght they put back on??? HELP PLEASE!!!! thanks!    — Kay W. (posted on July 7, 2005)

July 7, 2005
Hi Kay, alot of us are in the same situation. Do you belong to a support group? That would really help. Find someone to walk with. Review what needs to be done. I know of a great course by BSCI but I don't know who teaches it in your area. Do you drink while you eat? Don't. Do you eat your protein first? That will help alot.
   — shoutjoy

July 7, 2005
Kay, I have not even reached goal, but I definitely understand. Sometimes eating protein and more protein can be boring and so getting back on track can be hard. Try to keep your protein interesting, grilled shrimp, herb roasted chicken..etc. And then find low cal, low car snacks. One of my favorites is celery with french onion dip, very low carb and lots of crunch and flavor. Sugar free hard candy, I like cinnamon and butterscotch and sugar free popsicles. I also make sugar free kool aid, pour into large glasses and put in the freezer. After about two hours I go stir it and then stir it about every hour or so, and I get a sugar free slushy. It is filling and you can eat it slow. Of course, low carb veggies and fruits. Hope that helps.
   — pammatria

July 7, 2005
Kay, I just read your profile, You did so well, When I was with my old support group and they started gaining back, The Dr. always told them to get off the sugar and watch the carbs it will take 6 days of withdrawl but fight the cravings and you will be back to where the weight will come off.
   — dee145

July 7, 2005
My first question would be what are you eating for your meals? The second is how soon are you drinking after? I know I went through a period when I seemed to be grazing all day long. It is easy to do with the softer foods, especially if you are drinking as you go. Your body gets primed to have food often then and you get "hungry" when it doesn't. That situation happened particularly when I was unemployed. When I was home all the time it seemed I was eating all the time. When I went back to work at first it was horrible because I seemed to be hungry every hour and to try to work through that was horrible! But I toughed it out and started paying more attention to what I was eating and how long I was waiting until I drank and things got better. My suggestion would be to go back to the basics. I don't know what your surgeon's guidelines were as far as water. Some say not for 30 minutes after a meal, some say more. The more dense the food the longer it will stay in your pouch. I wish you the best of luck. I have been there and visit the place you are in what seems often. Take care! Chris Rinn
   — rinnchris

July 8, 2005
Kay, I had my surgery one month prior to yours so I am very familiar with the weight gain struggles. I can tell you that the answer is in your hands and no one elses. At this point it is totally up to you whether you will continue to gain, or take control and turn this around. I will tell you what works for me, however, I have learned that each post-op has to have their own plan for addressing the weight gain issue because for the great majority of us post-ops, at some point in our journey, usually around the 2-3 year mark, we face this issue. Or don't face it and gain. I know you have heard the old line, our pouch is just a tool, but how true it is, the rest of the story is our determination to keep the weight off. Your profile does not address anything for the past 2 years so its hard to understand what is going on other than the 3 lines in your question. First, congrats for recognizing the gain is your fault and for wanting to get back on track, better late than never! Now, sit down and design a plan that will work for you. I know some post-ops that go cold turkey-protein only-no sugar EVER, very restrictive. I could never do that. For me, I try to weigh every week and allow myself a 5 pound window. If I go over that window, the PLAN goes into effect. First, up the protein, and ensure that its dense protein, like chicken, and you have it at every meal. The denser it is, the fuller you feel. Then do NOT drink for at least an hour after a meal. Keep interesting snacks around, some were suggested below, but I would include nuts (handful only), the 94% fat free popcorn, sunflower seeds (eat one at a time, takes forever and keeps your mouth busy!). Get rid of all the junk in the house. If its not within reach, then you cant graze on it, right?? Eat whenever you are hungry!! Too many post-ops try to stick to the 3 meals a day. Your body works best when it has food to use as fuel. But choose wisely. I eat at least 6 times a day, small amounts, like 1/2 a sandwich on whole grain, or 1/2 a salad with grilled meat on it, handful of nuts, piece of fruit, protein shake..each one of those would count as one of the 6 meals. Eliminate all liquids except water!! Drink, drink and drink water. CARRY the water bottle with you everywhere, sometimes drinking alot of water will keep hunger at bay. And get regular exercise. Heart pumping cardio (20 or more minutes at least 3-4 times a week) will make your muscles work more efficient, helping your metabolism to burn the fat. This is not rocket science. You have to eat less calories, better calories, keep hunger at bay and MOVE more. The pouch is a wonderful tool to help us, but start designing your own plan and JUST DO IT. I know when I am tired and do NOT want to get on that treadmill, ahem, which is quite often, and can think of a gazillion reasons why i should put it off, I just say to myself JUST DO IT and do it! Good luck. E-mail me if you want to talk more!
   — Cindy R.

July 8, 2005
I'm pre-op so can't be of real help, but I have one thought, could you be anxious about something? That's what makes me want to graze as a fat person (and the brief spell I've had as a skinny person as well).
   — Jenny X.

July 8, 2005
Just read your profile, too. Have you read it lately? There's some BIG clues as to how you got where you are today: not exercising, eating what you describe as junk food, eating what you want without dumping... The self-sabotage that triggers yoyo dieting is the key issue, I think; and that's why it is the core issue in my EMBODY Success! (c) coaching method. We are hard-wired to avoid the UNKNOWN, the UNFAMILIAR, so the closer we get to goal weight the higher our anxiety goes until we begin to actively sabotage our weightloss. That's why coaching that focuses exclusively on such practical matters as nutrition, portion control & exercise rarely have the ability to effect longterm/permanent success. C'mon, we already KNOW what we should be eating, how much & when, & exercising - how much & what kind... So most of us don't need more "hard" information! The key is to diffuse the anxiety by becoming intimately familiar with it, and -equally - becoming intimately familiar with the future self we are going to create by our efforts. As we become more at home in and familiar with the body & lifestyle we are working toward, our anxiety reduces and we are less likely to sabotage ourselves. How much time have you spent imagining in as much detail as possible, the Future You? The woman who lives in a healthy, strong, attractive body and lives a life of energy, satisfaction and joy? If you can't inhabit your future self with confidence, what are the chances of successfully remaining at a healthy weight? One-in-ten, five years out. Invest some time in yourself: imagine how you want to look, feel, move, live as a healthy, normal-bodied person. Bring her out from hiding and you'll discover your anxiety diminuishing as you get to know her better! All the best, Lauralyn 5'9"+ Lap RNY 2/13/03 @ 280lbs/ 146 today; 3X/ 8
   — EmbodySuccess

July 8, 2005
Hi There, I am at 3 years post op and I gained back about 20 lbs. I had clothes at my lowest weight that started to get "tight"...just like the old days of my yo yo dieting...except this time it was size 8s and 10s. I am between an 8 and 10 right now and my 8s are a little tight...I feel bloated and crummy, like I failed. I love junk food too. This time of year it's corn, ice cream and carb carb carb. I love cookies and bake for work, eating handfuls sometimes. I can eat more than a cup at a sitting and I never obeyed that "dont drink with your food" law... I do try to have soup for a meal when I feel myself getting "bloaty", and I am going to join a group shortly to try and get some inspiration. I have not visited the site here much, but after the last weight gain, I am very much ready and willing to tone it down a little. I have a docs appointment Tuesday and will ge the real story then. My advice to you?... we are ALL in the same boat more or less. It is hard for a new pre or post op to even fathom eating "wrong"...because you are so grateful for the surgery, for surviving, for losing the weight...how could anyone ever "eat" their way back?...well it was EASY./ It's called BAD HABITS and it's easy to slip back into them. I sure did...emotional eater, stressed at work and at home...it all piled up. Chocolate, cookies, pizza,yep nothing really bothers me or makes me dump when I "graze". I wish you the best. Try a support group[... I think they may help you remember why you had this done...maybe will get your mindset back to where you need to be. I'm certainly going to try that way. Thansk for your post. Kathy in MA.
   — Kathy A C.

July 8, 2005
I have a couple suggestions. Go back to basics. Protein, vegetables, fruits. Remember YOU are in control and not the food. I know it's really hard but if you get it under control NOW and not wait for another 20 pounds to pile on it'll be easier. Also, I would STRONGLY suggest that you use protein supplements. Either the pre-mixed shakes or the shakes you make yourself. There is a graduate board on yahoo.com that is wonderful for post-ops that are over 1 year out. From what I understand the 3rd year is always the toughest and I have yet to reach it! Good luck and I hope you have success!
   — SJP

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