danyelleb

I'm almost 13 years out and have faced my fair share of regains (including 2 pregnancies along the way) but have managed to nip them in the bud in the 10-15 lb range. I honestly think regains are just part of the process and we all face them to some extent and i'm sure i'll face them again in the future, so this post is a good reminder for me as well! So here are my go to moves to get rid of regain:
My go-to moves are:
Eat Meals (don't graze) - don't skip Breakfast, even if it's small Eat Real food, not processed slider foods like chips and sweets Stop eating after dinner - get away from the kitchen after dinner. Evenings have always been my toughest time and so i make myself a cup of Decaf coffee, take it upstairs with me, and don't go back to the kitchen under any circumstances. Focus on the food, not exercise - 80%+ of weight loss comes down to food Move for Mental Health - aiming for 10K steps works for me and calms my urge to stress eat Talk to someone about mental health - overeating for me is a sure sign that's i'm heading on a downward spiral and the weigh gain and guilt and shame associated just makes it worse...see a doctor, find a medication that works for you, find your way back to a good mental health state Things i that haven't worked for me:
liquids / Protein Shakes - it's not sustainable (and really hard for even a few days...how did we do it pre- and post-op?), it makes me unbearably grouchy, and the minute i stop the weight comes back on Counting Calories - that is a trigger for me after a LIFETIME of dieting and i don't want to go there! Excessive exercise - it's too hard to outrun a bad diet with exercise and getting hurt would be a sure way to halt my progress. One more change that has truly been life altering for me is something i did after my last regain in 2018. My weight creeped up to 161lbs. That was 20lbs over my usual set point of 140lbs, which i had maintained for 10 years post-op (i'm 5'2" and started my journey at 200 lbs). It was starting to scare me and i knew i needed to do something.
I went back to all the things I listed above but i also did something i never had done before, i started eating plants for Protein. I cut out the meat first and then the dairy (which seemed overwhelming until i found all my own plant based substitutions), and i started focusing on vegetables! I didn't think about portions (after all, i'm a WLS patient, how much could i really eat) and i found myself shedding weight effortlessly!
Not only did i lose the 20 lbs i had gained, but for the first time in 12+ years post-op, i hit a new set point of about 122lbs which i've been maintaining with ease for the past year! I didn't start a diet, i didn't ever go off a diet. I just focus on plants and i feel great and have never been lighter! And i know what you're thinking...where do you get your protein??? But there is more than enough protein in plants for anyone who's at least 6 months post op! The funny thing is, i eat more than i have in years, but i finally feel like i'm living the healthy life i wanted and it's easier than i ever though it would be.
Anyway, sorry for the long post, i'm just so happy with how this has been working and i know it can work for others too! Feel free to message me if you have questions. Keep fighting the good fight!!

Thank you so much everyone for replying to my post! You've all been so helpful. Just thought I'd provide an update. I took a good hard look at things, started writing down everything I was eating, and figured out I had gotten into a really bad habit of grazing all day long. I am a crisis responder who works nights 12PM-12AM and wasn't planning for meals. I would just grab a bunch of Snacks (fairly healthy but still not the best) and head out. I decided to make a change by giving myself actual meal times and planning for them, with 2 snacks a day. For my weird schedule I'm having Breakfast (an egg and bacon or sausage) at noon, lunch at 3PM (a salad with protein), and dinner at 7PM (Some sort of Protein and veggies). I've been having nuts around 5PM for snack #1 (thank you for the suggestion!), and then around 9PM eating for the final time with snack #2 of fruit or popcorn. It's working.. I'm down 10 pounds and feeling better! I really appreciate all of the suggestions, encouragement, and help here at Bariatric Pal and am prioritizing a daily visit to the site again like I used to. Take care everyone! XOXO

@Debbieduck4 PM me if you want to attend my online support meeting tonight at 6pm CST. We're a great group of committed folks who really motivate each other and help us with accountability and focus. It's hard to go back to basics, but IMHO that's what it takes. Plan, weigh/measure, log EVERYTHING that goes in your mouth for a baseline. Everything. Then look at ways to cut the trash out and emphasize the healthy stuff. Prioritize Protein, Water, healthy veg, healthy fats. You can do it. Seen too many people succeed in getting back to goal to believe it won't.
Hang in there. These are tough days.

I tried not sharing with others at work. I feel that my health is my business. I lost over 100 pounds in a little less than 9 months. This is so rapid that people started asking me point blank if I had surgery. I HATE lying, so boy did it irk me when this happened. I don't say to people, "wow, it looks like uve put on quite a bit of weight. Have u been eating more?,". The other one I get is the, "r u okay. U have lost so much weight. R u having health issues?" I would never in a million years say this to people. It's like saying, "oh, is ur thyroid acting up. U r looking overweight. U just keep gaining." Grrr. As u can tell it frustrates the heck out of me. People lack boundaries. My point is this- I wish u the best of luck in keeping it to urself if that's what u choose, but be prepared for the noseys!
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That is just the news I needed to hear!!! Thank you for sharing. I’m doing the same. This week I’m down three pounds! Woot! Woot! I know not to expect that next week since I’m still in the beginning, but it’s great to h e some positive momentum to keep me going.

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!

@Jessless great work on the one pound. It all adds up over time. Additionally getting the Snacks out of the house always helps! It sounds like you know what the issue is. I had a poop ton of weight gain and I am now down 13 pounds. I’m over the moon. It has been S L O W and steady but I went back to Protein first, not drinking with meals, cutting out crappy food, and exercising 4 days a week. We’ve got this. Keep at it and be patient with results.

Another month has flown by. I have lost another 3 pounds. 182. it isn't like right after surgery... but 10 years out, I CAN do this. And I am. Minus 37 pounds in 12 months. Looking at that, now, I see a slow steady weight loss of 3 pounds month. I am more than "good" with that.
Doing the same thing I have been doing. No radical dieting. Right now, being helped by my wonderful summer vegetable garden. Eating heirloom tomatoes and freshest cucumbers, green Beans and squash, eggplant and fresh bell peppers .... So good. Also enjoying treats like ice cream on a hot day. But so nice to know who is in control. ME.
As long as we all stay healthy in this crazy time of COVID and uncertainty . Be well. Stay strong.

5 years po. Down 380# still losing. 30# to go. Had skin removal upper body. Not worried about lower. Girdles are cheaper than surgery and a lot less painful. This was a 2 years ago. I turn 60 in a month. New picture then. I'm 80# lighter... [emoji4]

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Surgery 2/4/2013....still maintaining the loss...so grateful!

I reached my "happy weight" about a year post op. Then I gained 50 lbs or so over six months and stayed that weight for a solid year. I figured that was my new "set point" and I basically gave up. However, back in February, I was pretty miserable. I ended up going on a new medication (e.g. antidepressant). The pandemic hit as I was adjusting to the new medication. I don't know if it was the medication or everything going on in the world, but I just felt a new sense of focus to deal with the regain around May (my Birthday). I lost about 20 lbs since May (rewarding myself with an arm lift). I know there's still work to do, but whether or not I lose the rest of the weight, I'm trying to deal with my problems without eating.
To lose my regain, I had to go back to basics. High Protein, tracking calories on my fitness pal, walking every morning and classes at the gym (once it reopened). As wacky as it sounds, the less I eat, the more I feel my restriction again. Don't get me wrong, it's not like the early months following the op, but I feel "full" when I'm eating healthy Proteins. I just need to avoid my trigger food (chocolate and ice cream) which slide down so easily.
My other tip is just about adjusting your mindset - which is very hard to do right now. I'm trying to stay positive. Look on the bright side of life - which is challenging because I'm a pretty anxious, negative person generally and there are a lot of terrible things happening. I just keep thinking about my blessings. And I'm so proud of what I have achieved losing 20 lbs in 2-3 months, I'm lucky enough to still have my job. If I do get COVID, I'm much healthier than I was 3 years ago.
Finally, I really try and keep a healthy routine and avoid the bad habits I fell into. I try and get enough sleep. Drag myself out to exercise. Healthy Breakfast every day. These little routines and rituals seem to help me.
Good luck! I know you can do it.

That is me exactly. I know I will be home through end of year at minimum. I know I need to exercise more but gym at apartment is closed and so hot to walk unless dark and then I don’t feel safe. I know I can do stuff in doors just a matter of making myself. It is all just excuses. I have taken what people have said here and tracking everything I put in my mouth and focus on protien first. I try to plan out my food the day before. It is working slowly... I just have to keep telling myself it is a marathon and not a sprint!

For me, it was getting back to eating very intentionally - Protein first and foremost then vegetables. Then fruit and a sprinkle of carbs. I was never able to do Protein Drinks - ever. i react to every kind of artificial sugar and artificial type ingredient with horrible digestive problems that put me in the hospital..... but YOU DO know what will work and what will not for YOU. Go back to what you were eating at the start - and start from there. You may want to see if another doctor took over your surgeon's practice or find a doctor who is knowledgeable about post surgery issues for bariatric patients. Mostly it is diet and getting enough Vitamins and minerals into you and then exercise / moving more ! Personally, I started in the 300's had a sleeve 10 years ago. Lost about 140 pounds then gained back 40. I have spent the last year losing 5 pounds at a time. My first goal was that 5 pounds with a desire to lose 20 in a year. I have lost to date 36 and a half pounds. I am still "overweight" according to BMI for my age (64) and obese if you don't put in my age... but I am very pleased with where I am !!! One meal at a time, one healthy snack at a time, lots of Water. Be safe out there !

This is me too, unfortunately. Sleeved in 2016 and have seen steady incline—most rapidly in the past four months. My first step was to go to my surgeon’s office, talk about the program with someone that understands what I’m supposed to be doing (I’ve had almost zero group support). Now I’m back here, trying to refocus and get healthy again!

Skyhawk - I get it. for me, I am eating better at home !!! I cook more meals, and plan the leftovers for lunches and another day or two of dinners... I am not grabbing something quickly to eat in the car on the way to work - I am eating eggs or hot Cereal with fresh fruit in the mornings, and enjoying that first cup of coffee... making salads for lunch.... and loving that i planned out a great vegetable garden for this summer. I am eating fresh cucumbers every day with fresh tomatoes and eggplant and green Beans. Waiting on those big heirloom tomatoes and squash .... will be heading back in to work later this week 2 to 3 days a week... going to try to pack up my healthy lunches and Snacks !!!

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!

Quest bars also taste good as a baked snack, on occasions I will cut a bar into 8 pieces and bake for 3-4min at 400degree really tasty

I feel for ya. I'm sort of in the same boat. My weight loss has largely flatlined in the last year with a pound or so lost here/there. Then with COVID stay at home orders, I got a little lax. Maybe too much snacking. Maybe too many sweets/bread/etc. Gained 7 lbs. When I saw that on the scale I was shocked and ashamed.
So, last week I just went back to basics. Focus on Protein, low carb, etc. I started logging my food again. But the biggest thing was that I realized if I didn't start the day out right, I had trouble controlling my cravings. So, instead of my usual Breakfast routine, I started doing Protein Shakes. These seem to keep me satisfied until well after my normal lunchtime and no snacking/cravings! So far, I've lost 2 of those pounds!
My advice: go back to basics. Do what you did during your early weight loss phase. I considered a "pouch reset" diet but didn't think I needed to go that drastic. If these 2 lbs hadn't come off in the last week, my next step would have been to buckle down and do that.

A friend of mine gained back 60 lbs. seven years after her weight loss surgery. She was hovering at about 185 when she decided to take radical action to lose the weight. She began weighing and logging everything she ate and drank. She exercised more. And she became very careful about her diet -- giving up processed foods.
She is now back to 125 lbs. So it can be done.

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!

Hey! I’m not someone who has gotten it back off, but I am someone who has been working at it for the past week. I am in a similar boat in that I have gained quite a bit and I feel it. It’s horrible. I have more than 40 to lose and was sleeved in 2012. I came back to BP, started back with basics- Protein first, no eating and drinking at meals, and cut the crap. I’ve also been exercising again. I can post weekly updates here if you’d like. Start today. Good luck!