Question:
Can someone help me get back on track with my diet, excercise, & vitamins! Please?
So this Febuary I will be a year out, but my eating habits and excersise routine are not where I want them to be! As well as my vitamin and protein intake i need serousl help but my nutritionist isn't all that helpful. So I'm asking you all to help me with this difficult journey Im going on! I am happy to say that I have lost 105 but my goal weight is 140 and I am at 189 right now, so close but I want to be fit and not all saggy like I am right now! I want to be healthy I am so tired all the time i always feel weak I have no energy all my hair has fallen out! please help me — samanthajo (posted on January 6, 2011)
January 6, 2011
My Dr told me until I lost 75% of my weight, NO carbs! Do you exercise, I
walk 45 minutes a day? I take all my vitamins, multi, B-1 Folic acid,
B-12, Calcium Citrate, iron with Vit C, remember you can't take iron with
calcium, you have to wait 2 hours, biotin, I am supposed to take B Complex
but I do not, if my blood work comes back deficient I will take that too,
(YUCK.) Now he wants me to take zinc too. I also take probioctics as well
and some other stuff, but I took a lot of vitamins before this surgery.
I was very scared that my hair was going to fall out, thank the goood Lord
it is fine.
Good luck
— FSUMom
January 6, 2011
Congrads on your weight lose. I looked at your pictures and you look great.
After a year I still lost weight so your body may not be done yet. I have
some basic staples that I always have in my house or carry with me as I
travel. Sometimes my friends laugh at me and my boyfriend has gotten use to
me bring a bag of food with me. Beef jerky, nuts, chili, cheese and Think
Thin protein bars they run 15 to 20 grams of protein per bar and taste
really good. I order my protein bars from Amozon. I try to have one Think
Thin bar a day. Beef jerky is high in protein and low in calories. Wendy's
has the best chili and it is easy to find while I am out on the road. A few
carbs are okay but they turn to sugar. Start slow and get back into walking
and just start taking you vitamins again. You can do this. Look how far you
have come. Remember how you felt 105 lb heaver. Think about all the things
you couldn't do or didn't feel like doing. Be thankful you can do those
things today. Good luck.
— dsquire
January 6, 2011
If you are tired and weak this could be bacause of the vitamin and protien
not being on track. Get a daily pill minder and take your vitamins at a st
time each day. Write down your protiens. Some easy boosts are peanut
butter, tuna, or cottage cheese. I got tired of the protein drinks but
there are lots of great recipes on OH. Get creative and make this an
adventure redesigning your life.
The more you make it something you want instead of something you need, the
more likely you are to do it.
You have done great keep it up.
— trible
January 7, 2011
— Dani96
January 7, 2011
People have made some really good points in the other posts. My I add my 2
cents in? Did you ever think of doing an weight type organization such as
Weight Watchers or Overeaters Anomysis(Sorry for the misspelling) Something
that will help with your nutritional needs but also guide you with your
eating habits such as food journaling, proper nutrion ( especially with
wls), and excercise.
— Kathleen W.
January 7, 2011
I take Calcium vit, B-12 sublingual, Pre-natal, Fish Oil Vit 2x daily. I
still do a food jounal. I try very hard to walk anf get 5000 step aday, I
use a meter stap on in morning and go. I do alot of beans, Watch carbs,
only small meals. I get 64 plus water a day. I am 3 years out and my weight
loss has been very slow, but alot due to fact I had to get my knee replace
twice, and my ankle fused. So I dance when I clean around the house, bought
a Wii system, if you can not get to a gym get richard simmons sweat oldies,
I found mine on ebay. Just keep going daily, remind yourself why you did
your surgery and what you did look like. I place a picture on ref. so I can
see it. I went to the beach this pass summer, not done that in in 16 years.
Enjoy your life. If you like call me it 304-658-6050, my be long distance
but can be a buddy. Support really helps. Good Luck carman Rose
— carman
January 9, 2011
You are doing well at 105 lost, but you have that 49 to go. It will be
slower and harder. Once you get close to that year, you're body has started
to normalize but it can be done. Here are my ideas.
1. Use www.myfitnesspal.com (on Internet or GREAT iPhone ap) to track
EVERYTHING that you eat, drink, and all of your exercise. There is even a
great support community there (feel free to friend me - my name there is
fatestana). It is a great way to stay on track and it really teaches you
how to get the most nutrients out of the calories you decide are available.
Check mine out and you will see what I mean.
2. Go back to the beginning. Reset your body by going back to your post op
instructions. Get a good shake (I like Bariatric advantage, ice, 1/2 banana
- potassium & shake texture, and coffee, vitamin water zero, or light
silk - protein + yum - all in the magic bullet (generic at Macy's or Target
for $20 - $40) and drink 1/2 of 1 shake 6 times a day. Do this for a week.
You pouch will be post op tight. Then take it easy for a week of tuna (less
fat and calories mixed with low fat cream cheese) and celery or some thawed
shrimp from the freezer... Lentils, chick peas, quinoa... anything soft,
high in protein, QUARTER CUP PORTIONS. Then you should be good to go back
to your regular type of food within reason - lean fish and meats with veg.
Whole meal shouldn't be much more than HALF CUP. If you find yourself
eating bigger meals, go back to liquids. I do it a week every month just to
be sure I stay tight.
3. Don't graze. Contrary to what advice for 'normal' people says, several
small meals a day is the enemy. 2 Protein drinks and no more than 2 meals.
Your body takes snacks and small meals and absorbs the calories. You also
don't learn to properly learn to listen to your body tell you it is full or
truly hungry. Also, when you snack you never deplete you body's glycogen
stores so when you make more, the old is turned to fat. You should feel
hungry then not eat - it will pass as you body taps those glycogen stores.
The next time you are hungry, eat. Your body will store it as needed
energy and not fat.
4. I take my surgeon's recommended chewable multi from Bariatric advantage
(4 daily), 20mg of iron chewable and sublingual B12 from Bariatric fusion.
On top of that I take 4 omega3 pills a day as well as 3 hair, skin, and
nails pills. I have had trouble with fatigue, anemia, and hair loss but
find that vitamins do little. The key is exercise and protein.
Exercise will raise your metabolism which will make you feel like you have
more energy. I swim, walk, lift weights, have a cardioglide and an ab
lounge 2... plus I train horses. I find that the more I do, the more energy
I have to do more. Start slow, but it will come.
Protein is SO important, esp to hair loss and skin quality. You should have
AT LEAST 80 to 100 g daily. Personally I couldn't get anywhere near that
AND keep my calories and portions down, so even 15 months out, I am on two
of the protein shakes I describe above EVERY DAY. One week a month, that is
all I eat, only 3 - 4 depending on how much I have exercised or if I'm sick
and need the calories. It will take a while, but getting in enough protein
will help you lose and will reverse the hair loss.
Hope this helps
-x-
jen
— Jeanette Hagar
Click Here to Return