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Cheryl Ann Borne hit a high weight of 285 pounds, and got the gastric bypass surgery in 2003. She maintained her weight loss, but the extra skin didn’t go away on its own. In 2013 she began a series of plastic surgeries including a tummy tuck, total body contouring, and facial surgery, and is now a size 2.


Cheryl is an obesity health activist who writes as My Bariatric Life on Health Central and PM360 Online. She recently launched her new site, My Bariatric Life, and you can follow her on social media, including on Twitter @MyBariatricLife and on Google+.
Weight Gain, Gastric Bypass Surgery, and Lasting Weight Loss
Cheryl was an active teen, but she went from “fit to fat” as she turned to processed food. At 5’7”, she got up to a weight of 285 pounds and a size 24W. Cheryl got the gastric bypass surgery in 2003. She had diabetes, celiac disease, depression, acid reflux, asthma, and hypertension. She lost over 100 pounds, managed to get off of 9 of her 10 prescription drugs, and does not have chronic back pain anymore. You can see before and after pictures documenting her transformation by watching this video.
A Typical Day in Cheryl’s Life
As proof that you can follow a diet without red meat and stick to a high-protein weight loss surgery diet, here is a sample day’s diet in Cheryl’s life. The following day has 1,789 calories, 165 grams of protein, and 79 grams of carbohydrates.
Breakfast
2-egg omelet with homemade creamed spinach (dairy-free) and turkey bacon
Snack
Coffee with coconut milk, roasted coconut juice, and egg white protein powder
Mineral water
Vitamins/supplements
Scivation Xtend intraworkout drink with branched chain amino acids
Lunch
Tuna salad
Baby spring mix and grape tomatoes with lemon vinaigrette
Terra Real vegetable chips
Dinner
Smoked turkey leg, no skin
1 cup turnip greens
Snack
Egg white protein powder in water
Getting Rid of the Traces of Obesity
After losing over 100 pounds after the gastric bypass surgery in 2003, Cheryl had a lot of extra skin. In 2006, she met a plastic surgeon whom she really liked. In 2013, she decided to get a tummy tuck. The extra skin hadn’t gone away after weight loss surgery, and she wanted to get rid of it. As she describes below, she was delighted with her surgeon and the results of the tummy tuck, and decided to go further.
I went from a size 14 jeans being tight to a perfect size 8 in just 4-months. I was so thrilled with the transformation that I decided to do "all of me." In October 2013, Dr. Joseph F. Capella revised the tummy tuck to a lower body lift, and performed a medial thigh lift, extended arm lift, and breast lift. Dr. Capella removed 11 pounds of skin and one liter of fat, and this enabled me to get active in ways that I was unable to with my hanging pannis and inner thighs that rubbed together. I ran my first 3k with my daughter and granddaughter and eventually I was running 5k. What's more, the muscle plication from the tummy tuck placed renewed constriction on my pouch so I am full with less food, as well, I tightened up on my diet by doing Whole30 [a strict 30-day low-carb diet] and going Paleo. In total, I lost 50 inches and 50 pounds after my body contouring plastic surgery. Today I am a size 2, down from a 24W before my gastric bypass surgery.
You can go to HealthCentral to read about Cheryl’s decision to get total body contouring after her tummy tuck. She describes the emotional rollercoaster of the experience, the surgery, and her long road to recovery. She is still dealing with complications from her brachioplasty, but stresses the end goal and her luck in finding a fantastic surgeon who cares about her.
She didn’t stop there, and instead decided “to reach for the stars” and see a facial plastic surgeon.
In one surgery, Dr. Catherine Winslow took about 15 years off my face, restoring the once pretty face that I had when I was thin. I had a total of 10 procedures: deep plane face lift, neck lift, upper eye lid lift, SMAS (superficial muscular aponeurotic system) to tear troughs and lips, lip lift, chin implant, 35% TCA peel, Botox and filler. I go back from time to time to Nurse Triste at Dr. Winslow's practice for filler and Botox. I look at this maintenance routine along the same vein as maintaining my hair cut and color.
Destined to Be a Healer
Do you believe in fate? When Cheryl visited Guatemala in May of 2011, a Mayan shaman told her her Mayan symbols showed she was a healer. She could, he said, heal herself and others. As Cheryl tells it below, she wasn’t so sure at first. Then she figured it out.
I visited a Mayan Shaman when I was in Guatemala back in May 2011. He said my Mayan symbols told that I am a healer. I can heal myself and I can heal others. He said that I needed to heal others, to not keep this gift to myself, or else I would experience sickness or pain and that this was the only way to cure my chronic back pain, which I had suffered with for years. The Shaman said that I need to realize my true self. The Shaman also said the symbols revealed that I am creative — that I knew for sure, but I wondered was he right about me being a healer?
So I tried to heal my beloved mother who was stricken with a rare disease. And I tried to heal my beloved boxer dog, Cindi Lu, who was stricken with an aggressive cancer. But I could not save them and felt that I had failed my destiny.
Then in 2012 during a personal development training, I discussed this matter with the instructor. And he replied that maybe I was meant to heal people with my words. I did not give much thought to it after that until one night in 2013, I bolted up from my bed and realized that both the shaman and the instructor were right!
Healing with Words
Cheryl’s work has exploded. She describes the growth of her writing and advocacy career since finding her voice.
I began writing as My Bariatric Life for the HealthCentral Obesity vertical in March 2011, nearly eight years after my gastric bypass. I started out writing just a few articles per month as a health guide -- a patient who would share her real world experience in defeating obesity, diabetes, hypertension, asthma, and GERD. My work grew legs. I now write 18 articles and develop two recipes per month for HealthCentral where I have a following of roughly 75,000 unique monthly readers. I also write a quarterly patient advocacy column for PM360 Magazine under my name, Cheryl Ann Borne, and I am a long-standing member of their editorial advisory board.
Cheryl also makes her voice heard by posting as My Bariatric Life on social media, including Flickr, Twitter, Google+, and Pinterest. She is active on BariatricPal and a site for cosmetic procedure patients called RealSelf. Her goal is to provide fair and trustworthy reviews.
And this month I will begin writing a monthly opinion piece as My Bariatric Life for BariatricPal. I also am exploring opportunities with the Obesity Action Coalition, and in the past have partnered with Obesity PPM and the Patient Centered Outcomes Research Institute (PCORI). !
Daring Move to a New Career as a Digital Health Strategy Consultant
Cheryl has been in the health industry since before her surgery. She explains her career as a digital health strategy consultant.
My career has been as a promotions strategist, writer, and designer in the healthcare space with the last 12-yrs in digital marketing. I’ve worked with pharmaceutical and biotech companies and digital health ad agencies and non-CME medical education agencies. I help them to understand the evolving digital health ecosystem and, based on their unique market circumstances, specifically how to communicate with patients and physicians in meaningful ways via digital channels and to ultimately achieve better health outcomes.
Cheryl is determined to help people improve their lives.
Transforming healthcare is important to me. It's is all about the patient. I want to make a difference; I want to help people live healthier lives.
When her company cut her position in 2013, she took a positive approach and decided to focus her energy on fighting obesity. She developed a business plan as a digital health strategy consultant with an emphasis on growing My Bariatric Life, her obesity health activist brand.
Paleo Follower and Recipe Developer
Cheryl believes in the benefits of the Paleolithic Diet. It is a high-protein diet that you can follow after weight loss surgery. It emphasizes meat, fish, poultry, fruits, vegetables, eggs, nuts, seeds, and oils. It forbids grains, processed foods, dairy products, and potatoes. She plans to help others follow this way of eating.
One aspect of my business plan is to launch the brand Borne Appétit in order to teach healthy eating habits and show busy families/couples/singles that it is easy to prepare real food, real simple, and break the cycle of time starvation and over reliance on convenience/processed foods and obesity. To truly understand what it means to eat healthy and break this cycle was something I had to achieve in my own life, and I want to share with people what I have learned through years of experience and experiment. I find the Paleolitihic Diet works best for me…and I enjoy the art of creating delicious recipes within those constraints. I also eat no red meat, only fish and fowl, so this adds an extra level of complexity, which I find stimulating to develop recipes that are not mundane or repetitious.
Valuable Life Lessons
You can be sure Cheryl has learned a lot of valuable lessons from her weight loss surgery and plastic surgery experiences. She knows the value of maintaining her results, living life fully, and challenging herself to live a life she loves. She also recognizes she has gained freedom and an ability to grow.
Beyond the physical transformation are (very unexpected) emotional and spiritual transformations. I’ve returned to some of my roots: ideals and philosophies around the nature of existence that I had walled off (or perhaps ate to insulate myself against) when the emotional pain became too much for my sensitive nature. Plastic surgery was very freeing for me; it freed my jailed spirit. I’ve never been a wallflower but when it came to my body I was timid because I lacked body confidence. And this trickled over into other areas of my life. There were parts of my life that I hid, or situations in which I could not share my feelings, because I was inhibited by the fear of being rejected or judged. And that’s no longer true. I am now able to be my true self, comfortable in my nakedness both physically and emotionally. I am still learning and growing in these areas, particularly in understanding soul relationships and the expression of real love.
We are here to play and experience as much as we possibly can. We are here to grow. Often it is through times of adversity that we grow the most because these times force us to get out of our comfort zones. I have come to understand that there are only two emotions. We are either acting out of love or we are acting out of fear, which is the opposite of love. All other emotions are a derivative of love (compassion, forgiveness, self-sacrifice) or a derivative of fear (selfishness, retaliation, deceit). From now on I choose always to act out of love. Do I let go of control and trust my intuition and follow my heart even when it defies my rational faculties or can’t be proven? If I am to act out of love, then yes. Otherwise I return to acting out of fear. As well, I have learned that I need to protect myself from the negative energies of toxic people — those emotional vampires who can turn my love into fear.
An Exciting Year to Come
Cheryl is expecting a big 2015 in addition to growing her presence as My Bariatric Life and working on Borne Appétit. At the Pharma Marketing Summit in Palm Beach in May, she will be presenting as My Bariatric Life and sharing her story of defeating obesity and its co-morbidities.
Also new for this year, I'll finally launch my websites, a dream I've had for a couple of years. I've already launched MyBariatricLife.org for transformative information on defeating obesity and co-morbid diseases. I'll also launch my healthy recipe site BorneAppetit.com and my eating healthy on-the-road travel site BorneVoyage.com. These sites will help a lot of people.
It definitely looks as though the Mayan shaman was right when he said Cheryl is a healer. She has come a long way toward healing herself through weight loss surgery, plastic surgery, and healthy living, and she is dedicated to helping others become healthier. Don’t forget to follow Cheryl on social media and through her channel on HealthCentral, and watch for her new monthly opinion piece to be published on BariatricPal!
Please click here to read My Bariatric Life's articles in BariatricPal's Weight Loss Surgery Magazine.

Since you first started looking into weight loss surgery, you’ve probably been hearing a lot about the importance of protein. You need at least 60 to 80 grams a day for the following reasons:
It’s a filling nutrient that helps you lose weight by decreasing hunger. It’s an essential nutrient for healthy skin, hair, nails, hormones, and enzymes. It helps stop you from losing too much muscle while you lose body fat.

Almost everyone needs protein supplements right after weight loss surgery. Protein shakes and powders give you the protein you need when you’re not allowed to eat solid foods. But which types should you choose? And should you keep using them when you’re eating solid foods and surgery is long behind you?
Protein for the Liquid Phase of the Post Weight Loss Surgery Diet Progression
After a day or two of sticking to clear liquids, you progress to a full liquid diet. You can be on this diet for a few days, if you’re a lap-band patient, or a couple of weeks, if you have the gastric sleeve or gastric bypass. Protein sources include the following. Non-fat milk, with 90 calories and 8 grams of protein per 8 ounces. Non-fat milk powder, with 100 calories and 10 grams of protein per ounce. Low-sugar protein powder, with 110 calories and 25 grams of protein per ounce. Low-sugar protein shakes, with 100 or more calories and 15 or more grams of protein per 8 ounces. Without supplementing your diet with protein shakes and powders, you’re not going to be able to hit your 60 to 80 grams of protein.
Protein Powders and Shakes in the Pureed Foods Phase
This phase is really a transition phase. You’re adding foods back into your diet, but aren’t yet ready to eat chewy, sticky, crunchy, or other solid foods. Protein foods include the following.
Non-fat cottage cheese, with 12 grams of protein per half-cup. Non-fat ricotta cheese, with 5 grams of protein per half-cup. Egg whites, with 4 grams of protein per extra-large white. Non-fat Greek or regular yogurt, with 8 to 14 grams of protein per container. During this phase, your surgeon will probably have you start to decrease your use of protein shakes and powders, but will probably recommend keeping them in your diet to help you get to 60 to 80 grams of protein per day. You might need one or two shakes a day, plus powder in foods such as oatmeal, yogurt, or pureed potatoes.
Be Wary of Protein Supplements in the Long-Term
Protein shakes and powders can be convenient, but they’re not your best bet for long-term weight loss. As you progress from pureed foods to semi-solid and then solid foods, your surgeon will probably recommend that you stop drinking shakes and focus instead on solid sources of protein.
They’re more substantial and satisfying than liquid shakes. They take longer to eat than drinking shakes. They’re easier to fit into a real-life eating plan. You won’t be “drinking your calories.” They have more natural nutrients than processed shakes and powders. Most weight loss surgery patients can get enough protein just by choosing one or two high-protein foods for each meal. You’ll get 60 to 80 grams with the following foods.
Breakfast: 2 scrambled egg whites with ½ light English muffin and some fruit. Lunch: ½ cup fat-free cottage cheese and a green salad with 3 ounces of canned light tuna. Dinner: 3 ounces of chicken breast and steamed spinach. Snack 1: 1 low-fat cheese stick. Snack 2: 1 6-ounce container of plain low-fat yogurt and ½ cup carrot sticks. When Protein Supplements Are Okay
Still, some weight loss surgery patients may still need protein shakes and powders in the long term. That’s often the case for vertical sleeve patients if your sleeve fills up too quickly to allow you to eat enough solid protein throughout the day. Talk to your surgeon to find out whether you should still use shakes and powders. Your surgeon might suggest that you include one or two protein shakes a day as snacks or mix protein powder into your yogurt, cereal or other foods.
Protein supplements can still come in handy even if you’re able to meet your protein requirements on your daily weight loss surgery diet. If your routine gets interrupted, you might come up short. Consider the protein you can miss if you need to change your regular plans for a meal or snack.
10 grams of protein if you run out the door without grabbing your yogurt in the morning. 22 grams of protein if you forget to pack your tuna for lunch. 26 grams of protein if you’re stuck in a meeting instead of cooking your chicken dinner at home. When you’re stuck in the car or too busy to plan ahead, protein shakes can be lifesavers. On vacation, you can take protein powder with you so you’re always sure to have a source when you need it. You could also try Unjury Protein’d Cheese Sauce on steamed vegetables for an extra 21 grams of protein.
Read the Nutrition Facts Panel to Find Protein Content
The Food and Drug Administration lets food manufacturers call a food “a good source of” protein if it has at least 5 grams of protein. If a serving has at least 10 grams of protein, a food can be labeled “high,” “rich in,” or “an excellent source of” protein. That doesn’t do you much good if you’re trying to find a shake or powder with at least 15 to 20 grams of protein per serving.
Don’t rely on a claim on the front of the label when you’re looking for a protein supplement. You could end up with a “high-protein” shake with only 10 grams of protein! Instead, check the nutrition facts panel to see how many grams of protein the food or shake has per serving.
Check the Label for Calories and Sugar
Protein shakes and powders can be high in calories and sugar. A bottle of Special K Protein has only 10 grams of protein, but 190 calories and 18 grams of sugar. A Pure Protein Frosty Chocolate Shake has 15 grams of protein, but 190 calories and 25 grams of sugar. A can of Boost High Protein drink has 15 grams of protein, 240 calories and 27 grams of sugars.
No matter which stage of your weight loss surgery diet you’re on, you can’t afford to eat too many calories or too much sugar. The only way to protect yourself is to read the labels.
Protein supplements can be great choices for boosting your intake to 60 to 80 grams a day. Shakes and powders can get you through the liquid and pureed foods stages of the post-surgery diet progression, and they can have a place in your diet even when you reach your long-term weight loss surgery diet plan. Just make sure not to overuse them if your surgeon is concerned, and to choose low-sugar options.

I've been taken for almost 16 years, but I think this could be a great site for WLS patients who share the same experiences, goals, struggles, and even insecurities. So, I'm posting to keep this thread fresh! Good luck!!!

Next year my Husband and I will celebrate our 20th year together, and to celebrate with all of our family and friends we have decided to have a Recommitment Ceremony. Yes, we are going to get Re-Married...


We are going to take our Vows again and freshen up on our agreement we took to one another two decades ago. Sometimes a “fresh start” rekindles those words spoken when they first occurred can remind us exactly what they meant to us.
But what about the Vows we took when we first took the plunge to seriously consider Weight Loss Surgery? Do you remember what you told yourself you would do way back when? Be truthful with yourself, are you still bound to these vows?
I remember mine, and the most distinct one for me was that I would NEVER go back to the old me. The obese me, the one who had no hope, who was miserable and feeling lost and scared of my own future. There were several others such as, I promise to work out and become fit for a stronger body. Even telling myself that no matter what, I would not let the scale dictate to me how amazing or awful a person I am. For the most part the scale often told me I was quite amazing (Ha!). I suppose maybe I did listen to the scale back then because it was fun to watch the weight melt away. During those times when the scale didn’t cooperate I used other means of measuring how well I was doing. I checked to see how my clothes were fitting; I kept a running measurement of every part of my body – even my neck and my wrist! Even a quarter inch loss in those areas made me feel better. Then there are the awesome side-by-side photos. Pictures don’t lie! They never did, and that’s probably why a lot of us hid from the cameras Pre-Op.
As the years go by Post-Op it really does become easier and easier to forget how we got to our goals and how we have maintained. It becomes easier to tell ourselves that indulging more and more is acceptable and before you know it the pounds creep back up. You will blink your eye and all of a sudden your clothes become tight and you notice a little comfortableness about yourself.
I personally have made a Re-commitment to myself not so long ago. I am 50 (and 1) Days into a No Sugar eating plan and I am back to regular routine workouts. Another agreement that I am re-committing to myself is that I will never again ignore the scale. Yes, it’s true I don’t allow the scale to make me feel bad about myself but it is a necessary tool to remind me that I need to make sure I don’t keep going up, or I will be like the mountain climber on The Price Is Right and yodel my way right off the chart cliff. Let’s just say my Re-commitment has done me well and I am more than on my way back to the champion I was a year or so ago. It feels good to take back the control and be reminded that my life depends on me keeping my promises. I needed this in order to take my future health serious.
Every day is Day 1, until you successfully make it to Day 2.
What were your most outstanding Vows that you recall? Are you still following them, or can you Re-commit to them? If you find yourself needing to Re-Commit, don’t wait! Take this moment to truly reflect on just how well you really are doing. Can you make some new commitments even?
This time write them all out on a piece of paper and make a contract with yourself to uphold the Vows of health and fitness with yourself, and sign it and date it. Read it aloud and if necessary show someone that you trust. Read it out to them and be upfront to them about what you are doing. Of course only you can ensure that you are upholding your end of the bargain to the healthy person inside.

Are you finding yourself at over a year out and now you find yourself struggling?
Do you miss the excitement that you first had when you had post op surgery while the weight seemed to melt away?
If this is describing you, then I want you to listen up…


How To: Get Back on Track and Stay There
Are you finding yourself at over a year out and now you find yourself struggling?
Do you miss the excitement that you first had when you had post op surgery while the weight seemed to melt away?
If this is describing you, then I want you to listen up… you are not alone. In fact, I’d say that probably all of us post-operative surgeries have felt this way at one time or another. The difference between all of us is how we respond and how quickly we can hit the ground running again after a setback.
So then, what are those who are successful doing differently compared to those who are struggling more? I have been doing extensive research in the last 6 months and I’m going to share with you what I have discovered. I’m hopeful that it will help everyone out there, because none of us are failures. If we have a setback, we MUST forgive ourselves and fight to get back up. The only time one can be determined as a failure is if they simply give up. As long as you don’t give up, you still have a chance.
Weighing In:
I’ll be the first to tell you that your self-worth has nothing to do with the number on the scale. That said, the scale never lies, but you just have to determine what it is telling you. It will let you know when you have not been on track, that’s for sure. During my weight loss phase post op, I never went more than 10 days on a stall. I’d sometimes fluctuate up a Lb. or two due to hormones and water retention but it was the scale telling me I needed to do two things, drink more water which is a natural diuretic and second reduce my sodium intake. I tend to crave saltier foods at that time and no, the scale did not lie one time.
Sodium is a major culprit in water retention, not only that if you have high blood pressure you will always want to be mindful of how much you are getting in. Someone with HBP should keep their daily total to 1,800mg or less per day. A normal person should be around 2,400mg per day or less.
Back to weighing in however, doing so at the same time of day daily, weekly or monthly (whichever you personally prefer) is really the best way to measure the difference between your last weigh in. Again, do not allow the scale to crash your mood. It is a measure of success or changes that might need to be made. But it won’t lie to you! If you are up 5 Lbs. then likely you need to put on the brakes somewhere and get back to basics. Put a limit on how much you will allow yourself to weigh on your scale. You decide what that number is, as long as it’s a healthy number for you.
The WORST thing you can do regarding staying on track is ignoring your scale altogether. It has to be a part of your regimen because take it from me, it is much easier to lose a 5 Lb. gain than to realize you have gained 40 and desperately need to stop the gaining in its tracks. If you have been ignoring the scale then it’s far beyond time to stop lying to yourself and check the damage. In the smaller sizes it only takes 7-10 Lbs to go up a size. Do not wait until your clothes feel too tight, because by then you probably have already gained that much.
Diet:
Diet: di·et1
noun
noun: diet; plural noun: diets
1.
the kinds of food that a person, animal, or community habitually eats. (Google Definition)
What does your Surgeon and/or Medical staffs say about this? Did they leave you with any kind of eating plan before you left from your hospital stay? The majorities of all of the journals I’ve ever read regarding post op diet plans are extremely similar to one another, give or take a few variations on when to move to the next step in foods. I’m talking about long term eating however, not the liquids or soft foods phases, but more what and how to eat as a Weight Loss Surgery patient once your stomach has healed.
Back in 2011 when I was being asked by numerous members on the website how I was able to maintain my weight so well I decided to create a thread called the Basics Bootcamp. It was a regimen I held close to me if I felt I was falling off track and it helped me to stay at goal for nearly 3 years. I recently have made a bit of a revision to it knowing what I know now regarding nutrition and health sciences. I’ve been studying Nutrition and Health for a while now as well as speaking to many Bariatric Registered Dieticians and Nutritionists. But it still has the basic concepts which are: We do not need to eat so much sugar, we do not need to eat so much salt, we need to focus on protein first and we need to eat our fruits and vegetables. We especially need to be sure we are getting in our minimum of water every day.
Sound simple enough? It should be but we have to deal with head hunger too.
Indulging in sugar can become a slippery slope. Some people can do much better at moderation of these types of foods than others. I am not one of them. I find that if I abstain from junk food all together I do not think about eating it as much. But once I eat that first bite it feels almost uncontrollable to stop when I should. I continue to crave it for a week or more but then as time goes on the cravings do diminish once again. It all comes down to knowing how YOU react to them and recognizing these behaviors. Getting in tune with your personal triggers and avoiding them is one of the best ways to both get back on track and to stay there. When you hear that sound in your head that says “It’s okay, other people do it and they are okay. Go ahead, you’ve been good, you deserve it.” Realize this voice is a liar and if you listen you will likely find yourself back in square one.
Anyhow, here is the thread if you’re looking to kick start getting back on track: http://www.bariatricpal.com/topic/306411-basics-bootcamp-v2-getting-back-on-track/#entry3459464
Exercise:
Working out... Does everyone really need to do this? Even if you’ve lost weight really great in the beginning? The answer is definitely YES. Everyone should have some kind of exercise regimen tailored to them, but no matter what everyone should be doing something. Maybe all you can do is sit on the couch and do leg lifts. Then do that. Maybe you’re very advanced and you can run marathons… good for you! But do it and don’t stop. It takes a long time to become conditioned enough to be advanced but only a matter of weeks to fall all the way back to level 1.
According to the Mayo Clinic standard adults should get 150 minutes of moderate aerobic exercise every week, or 75 minutes of vigorous aerobic exercise weekly. Break that up into 21 minutes per day if you have to, but just be sure to do it. This is a general guide and a good one to follow, especially if you are just starting up or starting again.
The secret is figuring out how to stay there is to find something you like to do. You don’t have to train to run a marathon if you hate running. All that will do is burn you out and likely you will want to give up because it does not meet your fancy. Keep searching and doing new activities. Even brisk outside walking is considered moderate aerobic activity. I personally love it; I can treat it as my getaway at work. I put on my head phones to my favorite tracks and just let my mind wander to another place and relax. Yes, I love it so much I find it more relaxing than tiring. I breathe the fresh air and let the sun soak in. Believe me there are so many choices out there, you only need to find your favorites to keep you coming back.
If you are doing this for reasons such as health, you will want to add in your workout. That’s not the only thing working out is good for however, it can help tighten your loose skin, toning can help fill it out. Also, being able to withstand longer periods of workout can help with simply being in a good mood. It’s a great stress reliever.
It’s all mental:
Yes, it really is. Your attitude will always be the driving force to whether you become a success and especially if you stay a success. How do you perceive yourself? Do you see yourself as worthy of being healthy, active, and happy and at a reasonable weight?
Celebrate every pound you are down, no one pound deserves more praise than another. Lose the word “only” or “but” when describing how well you’re doing. It is okay to feel good about yourself and shout it out to the world! Take periodic progress photos so on days you’re feeling down, look at them and see how far you have come. Take as many photos as you like! It is not a bad thing.
Another rule to hold dear is to ALWAYS forgive yourself, get back up and keep fighting. A baby never learned to walk after his first step. It took many try’s, stumbles and falls – but the baby keeps getting back up and builds those leg muscles until it can walk without effort.
One last thing, NEVER compare yourself and your journey to anyone else!! You should only compete with who you were yesterday.
Struggling has quite a bit to do with how you feel about yourself, and how you feel about yourself will have everything to do with how often you’re struggling. Stay positive, always. Every time!
“If you think you are beaten, you are;
If you think you dare not, you don't.
If you'd like to win, but think you can't
It's almost a cinch you won't.
If you think you'll lose, you've lost,
For out in the world we find
Success being with a fellow's will;
It's all in the state of mind.
If you think you're outclassed, you are:
You've got to think high to rise.
You've got to be sure of yourself before
You can ever win a prize.
Life's battles don't always go
To the stronger or faster man,
But soon or late the man who wins
Is the one who thinks he can.”
― Walter D. Wintle

If you are anything like me, discipline or strong willpower is not something that comes natural. I have been developing mental toughness throughout the years when it comes to maintaining a healthy weight. Does your mind race with thoughts of eating a smorgasbord of different foods? Is every food going through your mind a carbohydrate loaded with sugar or salt? Do you think, “Let me just eat or drink what I want today, and I will get back on track tomorrow?” Do you go through a plethora of different feelings? You may not even know what you are feeling. All you know is that you are consumed with this urge to eat or drink, many times when you are not physically hungry.


Man, did I feel like that today. I just wanted to check out and lose myself in literally stuffing my face with junk food. I was consumed with thoughts of pizza, nachos and cheese, gummy bears and Ben & Jerry’s New York City super chunk ice cream. Oh, and let’s not forget the peanut butter cup candy. Maybe your favorite question is, “Wine, anyone?” Maybe your choice of food to emotionally zone out is different, but is any of this resonating with you?
So what do I do when this pattern pops up in me? This is where developing mental toughness will get you the desired results you deserve. Below, I am going to walk you through four quick steps that have worked wonders for me in developing mental toughness, and I know they can work wonders for you!
4 quick steps to developing mental toughness:
1. First, realize your pattern of internal dialogue and foods when you are getting ready to emotionally eat or start binge eating. Once you begin to pay attention, you will notice that you crave the same foods every time and that there is an impulse or urge to eat right away. You will have the same automatic dialogue of eating and watching TV or telling yourself you’ll just eat this one time and start fresh tomorrow, etc.
2. Stop and realize you are trying to avoid or escape a bad feeling. We automatically want to feel good. Tell yourself that having a bad feeling is not the end of the world; you are not dying. Take a moment to identify the feeling, where it is in your body and what is it trying to tell you. If you cannot find it, that is okay. Just continue to tell yourself that it is okay to feel bad. Allow yourself to just sit with it.
3. Remember to breathe. Through this time, take deep breathes, letting go with every exhale.
4. Have the mantra: “There is no tomorrow. I only have this moment. What I do right now is the only thing that matters. What I do right now is creating my future.” Repeat this over and over again as you breathe.
You will notice that as you go through this process, the feelings that were leading the desire to eat will lesson; as they lesson, your desire to eat will lesson.
The key to developing mental toughness is to become aware of your automatic behaviors to escape bad feelings. If you follow these four steps every time you have an impulse to emotionally eat, you will create a new pattern of reacting to your feelings. When you have a plan to decrease the number of times you emotionally eat, you will be amazed at how quickly you begin to see results in weight loss!

Thank you. I have been at a plateau for 6-10 months. I am not perfect but I am not giving up. Every day I say today will be perfect again then I eat something bad again. I have to get strong.

Thank you. I have been at a plateau for 6-10 months. I am not perfect but I am not giving up. Every day I say today will be perfect again then I eat something bad again. I have to get strong.

Thank you. I have been at a plateau for 6-10 months. I am not perfect but I am not giving up. Every day I say today will be perfect again then I eat something bad again. I have to get strong.

Thank you. I have been at a plateau for 6-10 months. I am not perfect but I am not giving up. Every day I say today will be perfect again then I eat something bad again. I have to get strong.

Thank you. I have been at a plateau for 6-10 months. I am not perfect but I am not giving up. Every day I say today will be perfect again then I eat something bad again. I have to get strong.

All people meet it at some point in their weight loss journey. It might come after you experience complications from surgery, or when you travel for vacation, or when you are unusually stressed at work. It might even come when you least expect it, when your diet and weight loss have been going smoothly for months. “It” is the dreaded plateau.


How Do You Know When You Hit a Plateau?
Simply enough, a plateau is when you stop losing weight even though you want to. It’s not just a day or two without weight loss. It’s a period of a few weeks or more when you keep trying to lose weight, but the scale does not budge. You think you are doing everything you can and should be doing to lose weight, but still you do not see results. That is a plateau. It can be frustrating and discouraging and seem to be unfair.
Stay Positive
Plateaus can be maddening, but the absolute worst thing you can do during a plateau is to give up. If you decide that your diet is not worth the effort, you are almost certainly going to gain weight. Going back to your old, pre-surgery diet habits, taking oversized portions, and eating high-fat, high-sugary foods will not just make you gain weight. These bad habits can erase your health gains. Worse, they could cause some of the weight loss surgery complications that you already know about, such as the following:
Stretching of the sleeve in vertical sleeve gastrectomy
Dumping syndrome in gastric bypass
Esophagitis with the adjustable gastric band (lap-band)
Feeling nauseous or having diarrhea

Another reason to stay positive is to keep up your motivation to continue all of the other healthy behaviors in your lifestyle. Don’t fall into the trap of “all-or-nothing,” in which you decide to give up all of your healthy efforts just because your weight loss isn’t quite what you want it to be. These include:
Taking your daily vitamin and mineral supplements
Getting enough protein and fluids each day
Following your regularly exercise routine

It Could Be Worse
And it will be worse if you give up. It may sound strange, but you can stay positive by thinking about how much better your weight is now than where it could be if you gave up trying. If your careful diet is not leading to the weight loss you had hoped for, it is still preventing weight gain. If you give up, you will gain weight, and probably be pretty disappointed in yourself.
Measure Success in Other Ways
Another way to stay positive is to stop focusing on the scale. Find other ways to measure your progress. Tracking your body measurements, for example, can let you know that you are shrinking and building muscle even if your total weight is not decreasing right now.
Tracking behaviors instead of measurements is another strategy. For example, you assess your success according to whether you eat well, such as hitting your protein goals or sticking to your planned menu. Other successful behaviors to be proud of yourself for are planning and preparing meals ahead of time and making sure you drink enough fluids at times other than meal times.
Be Honest and Go Back to the Basics
“Why me?”
That’s a natural question when you hit a plateau, but most people don’t ask it seriously. However, if you think seriously about what is causing the plateau and how you can fix it, this question can actually help you break through the barrier and get back to losing weight.
In many cases, you can figure out “why me” by asking yourself these questions.
“Am I logging every single bite that goes into my mouth?”
“Am I following the meal plan my nutritionist or surgeon gave me?”
“Am I measuring – not eyeballing – all of the foods I eat?”
“Am I exercising as much as I am supposed to be?”
“Am I getting in my protein each day?”
“Have I been too busy or preoccupied to plan my meals and snacks in advance?”

If you answer these questions honestly, you might discover that you have slipped up and are not keeping up your good habits quite as well as you thought you had. Go back to the basics of meal planning and nutritious eating, and you are almost sure to see the scale move again within weeks.
You’re in Charge!
Plateaus are frustrating and nobody wants to experience them at some point, but almost everyone does. These steps can help you when you notice that you are in a plateau.
Stay positive and keep up your healthy behaviors.
Focus on other measures of success besides the scale.
Assess your diet honestly.
Make any necessary changes.

You can get over your plateau, and you will be stronger for it! Just be patient and do what you know is right for your health.

I am happy you drink tea. Between iced and hot I have around one gallon a day. I brew my own decaf iced. I am not a soda drinker. Many years ago I over did it.

Great list.
I'm not sure that I agree with "Myth 2: There are good foods and bad foods". To my mind both diet sodas and full-fat sodas are truly "bad"... that's just my opinion! I cannot find any redeeming feature for a can of Coke or Mountain Dew (USA) or Fanta (UK).
I've tried to think of them through a morally neutral frame as you suggest ... but cannot bring myself to do this! These drinks are sugar, colourings and chemicals and in my eyes are therefore bad. If people give them to my children this is close to poisoning them in my opinion.
I say this as a former diet coke addict who could easily drink 3 cans a day
I'm "cured" now and drink tea instead

In talking with clients I am constantly reminded of the dietary myths that circulate to leave people confused about weight management. Here I bust some of my favourite weight management myths.


Myth 1: Don’t eat after 7pm (or 7:30pm or 8pm, etc)
Our body doesn’t switch off at night. Our metabolism continues ticking over as our heart pumps blood, our lungs breathe, our muscle tissue repairs, etc. This happens all day and all night. In fact, we burn calories when we are sleeping, just as we do when we are awake. Our metabolism does not shut down at 7pm, so there is no reason to stop eating at any one particular time.
It is important however not to leave all of our eating until the evening. We should fuel our body regularly throughout the day so that it can perform at its best. This is even more important following weight loss surgery, as you can no longer eat the size of meals you once did. Therefore, you can’t skip your meals during the day and expect to meet your nutritional needs at night. Regular meals throughout the day are also important to control your hunger. Being ravenous at the end of the day is another trigger for overeating late at night.
Some people find rules that they should not eat after a particular time at night appealing, as this is when they tend to overeat. Overeating at night can act as a ‘reward’ for getting through the day, or as a way to relax and wind down. It may be habit as we watch TV or a movie. This is when night eating is problematic, as it is not eating for hunger. Do you eat for reasons other than hunger at night? What else could you do to relax? Could you sort through those photo albums that are overflowing, have a bubble bath or phone a friend you haven’t spoken to for sometime. What about a jigsaw puzzle, a crossword, scrapbooking, sketching or even an evening walk? The options are endless.
Myth 2: There are good foods and bad foods
Food is neither good or bad, it is what we do with it that counts. Of course, some foods are high in energy (calories/kilojoules) and have little nutrition, so these should be eaten in small amounts. However, food itself is morally neutral. We assign it the ‘good’ or ‘bad’ label, or define it as ‘allowed’ or ‘not allowed’. By labeling food in this way, we are then ‘good’ or ‘bad’ if we eat it.
A better view of food is one where all food is morally neutral. You have permission to eat any foods you choose, you can choose eat those that are more nourishing, most of the time. I often say to clients that there are 21 meals in a week, if one or two are not perfect nutritionally, it is not a problem. If the balance is reversed however and only one or two are nutritious, then this is not going to help you achieve good health.
Some foods that provide little nutrition may provide much enjoyment, so may play a very valuable role in your diet in other ways. You can and should include foods that give you pleasure, it is managing the amounts of these foods that are important in achieving good health.
Myth 3: Carbs are fattening
Nothing is fattening in isolation. Anything can be fattening if you eat too much of it. Food is made up of combinations of carbohydrate, protein, fat, vitamins, minerals, fibre and water. Carbohydrate, protein and fat provide energy, the other nutrients do not.
If we look at the nutrients that provide us with energy in their most simple form:
• Carbohydrate contains 4 calories per gram
• Protein contains 4 calories per gram
• Fat contains 9 calories per gram.
Whilst not a food, alcohol contains 7 calories per gram
As you can see, carbohydrate itself is quite low in calories. So why does carbohydrate have such a bad reputation?
The problem with carbohydrate containing foods is the way we have come to serve and eat them. We heap rice, pasta and noodles on our plates, leaving very little room for protein foods but more importantly, vegetables and salads.
Low glycemic index, carbohydrate-containing foods can be quite nutritious and when eaten regularly, in appropriate amounts, help us manage our hunger through the day. We just need to look at how we serve them. For example, rather than serving spaghetti bolognaise as a plate or bowl of pasta topped with a little meat sauce, serve equal amounts of meat sauce and pasta on half the plate with a side salad on the other.
Myth 4: You can do some extra exercise to compensate for eating ‘bad food’
The problem with this myth is that is feeds into the ‘good food’ and ‘bad food’ myth. If exercise is something we do when we eat ‘bad food’, exercise is seen as a punishment. Exercise can help you feel good, help you sleep better, give you more energy and help you become healthier. It should be enjoyed for these benefits.
Myth 5: You need to eat every 3 hours to keep your metabolism up
Every body is programmed differently and will have a slightly different metabolic rate. Some bodies will need to be fed more frequently than others. If we set a basic meal pattern, our body will let us know how much we need to eat.
If we provide our body with appropriate fuel three times a day, it will then let us know if we need to eat more often, we just need to tune into the signals. If we start the day with breakfast, our body is given the signal we are starting the day and can help regulate how much we need to eat through the day.
You may have heard a ‘rule’ after weight loss surgery to eat only three (or less) meals per day. I strongly believe that there is no one rule that fits every person. The only way you can tell if you need to eat between meals is to tune in to your hunger and satiety signals. If you are genuinely, physically hungry between meals it may be fine to have a small snack. If you are eating as you feel bored/tired/frustrated/lonely or simply watching the clock, then you need to work on another solution.
Myth busting your way to success
Whilst the internet has brought a whole world of information to our fingertips and can help share dietary fact, it has also perpetuated lots of dietary fiction. Think about some of the food facts you have come to believe over time. Write them all down and take them along to the dietitian in your weight loss surgery team. They will help you sort the fact from fallacy.

Thank you Alex. Because of some of the negative replies that people get I will not pose any questions on this board. I feel bad enough about myself and don't need anyone else to make me feel worse. What I will do is read others posts and give positive feedback. I love this diet and it gas kept me sane throughout this process. As my mum used to say " if you can't say anything nice, don't say anything at all."

So the next time one makes a statement like "it takes a stronger person to have XX WLS over XX and XX" or "people who have XX look gaunt and malnourished" or the ever popular "I would NEVER have XX surgery! My choice was much less drastic!", I am going to copy and paste this article to the thread. Deal?

Another type of unacceptable post:
Your first mistake was....then listing what the OP should have done, said, eaten, not eaten, etc.
The "insert wls type here" never failed you, you failed it

This should be a must read upon signing up. Not allowed to post until acknowledging having read this.
Thanks, Alex.
It is funny some of us feel we have to fight the "normies" regarding WLS all the while fighting each other.

Weight loss surgery is difficult, to say the least. The operation takes place after years or a lifetime of being obese and after months of research and preparation. Recovery can be anywhere from “not too bad” to riddled with complications. Nearly every aspect of your lifestyle changes, from your diet to the way you look to your relationships to your mental state. The entire experience is long and challenging, no matter how rewarding.


BariatricPal recognizes the challenges of being in the weight loss surgery community. You need every bit of support and information you can get to choose the best surgery for yourself, prepare for surgery, lose weight, and get healthy for the long term. The peer-to-peer support that BariatricPal members provide can be among the most powerful tools you have to help you achieve your goals. So please, help build the community up instead of tearing it down.
Potential for a Powerful, Unified Community
Our weight loss surgery communities began as WLSBoards, with four separate forums: LapBandTalk, VerticalSleeveTalk, RNYTalk, and SleevePlicationTalk. Each forum was dedicated to a single type of weight loss surgery. Members could discuss surgeons, diets, complications, and anything else related to weight loss surgery in general or the specific type of weight loss surgery in particular.
Then we merged the four WLSBoards to create BariatricPal, which is geared toward all types of weight loss surgery. This decision was based on the following beliefs.
We are all in this together. We have the same goal of fighting obesity through weight loss surgery.
The surgery types share many common characteristics and BariatricPal members can therefore benefit from having more input on topics such as the post-surgery diet progression, choosing a surgeon, ways to get more protein, and dealing with head hunger.
As a single community, we have greater potential to be a unified and strong voice for weight loss surgery than we did as separate communities.
Some topics are surgery-specific, and there is a need for surgery-specific subforums for certain topics such as fills for lap-band patients, experience with protein shakes for sleeve patients who may not be able to eat enough on a regular basis, and dumping syndrome for gastric bypass patients.

Has BariatricPal Become a Divisive Arena?
Unfortunately, BariatricPal members have had some regrettable experiences that contradict these principles. Rather than being supported, encouraged, and assisted, some members have felt attacked or belittled by other members who do not believe in their choices, whether in regards to type of surgery, food choices, or other lifestyle choices. Rude behavior, while unacceptable in any circumstance, is especially damaging in our community.
It weakens our collective voice.
It prevents some weight loss surgery patients and potential patients from getting the information they need.
It discourages WLS patients from pursuing their healthy lifestyles.

Avoid Destructive Posts
Most BariatricPal members are polite, helpful, and encourage. Occasionally, though, members post inappropriate and potentially hurtful posts that put down one type of weight loss surgery or another individual’s choice. In general, a poor post is one that makes a person feel bad and does not offer any useful information. These are examples of unacceptable posts.
“I didn’t even know they offered the lap-band surgery anymore because it’s so dangerous.”
“Weight loss is easy with the gastric bypass surgery. The rest of us have to work harder.”
“You shouldn’t be asking if you can eat that. If you even are thinking about it, you shouldn’t have gotten WLS.”

It’s okay to offer your opinion, but do it kindly. If you’re not sure if your post is okay, think about it before your post. The rule of thumb is to always err on the side of caution. Think how you would act if you were face-to-face with a good friend who had an opinion with which you disagree. You would listen to his or her position, then acknowledge the reasoning for that opinion. Then you would state your opinion and explain why you feel that way. Remember that feelings are harder to convey in written online conversations, and gentle words of advice can be interpreted harshly.
What We Have to Gain (or Lose)
When we all support each other, regardless of type of weight loss surgery, we have a lot to gain.
Positive atmosphere where everyone feels welcome, so those who need it feel comfortable to come and ask questions
Unbelievable wealth of experience and knowledge…among people who are kind enough to share it
A place where open discussions can lead to brainstorming and generation of ideas and strategies for success
A sense of pride that we are all here, with the same goal through the same means. Let us celebrate!

When rudeness and disrespect take over, we have just as much to lose. Just think about what would happen if you had a question, asked it, and got told that your question is dumb or that you are doing something wrong in your weight loss journey. Maybe you would leave BariatricPal or, worse, you would be afraid to ask your question anywhere else because you didn’t feel comfortable anymore. Nobody deserves to be treated like that.
Take a moment when you are on BariatricPal to appreciate the warm community, and think about what it means to you. The next time you post, ask yourself: are you helping to build a stronger weight loss surgery community, or are you tearing it down?

As a weight loss surgery patient, you have to decide whether to tell others about your weight loss surgery. Should you come out of the “weight loss surgery closet” and tell others about your weight loss surgery? Whom should you tell? What should you say? How much should you talk about?
There’s no single right answer to these questions. The right thing for you to do is whatever makes you most comfortable.
Some people tell everyone everything. They want to share their experiences to try to help others, to get people to understand what they are going through, and to show that they are proud of their actions towards a healthier lifestyle.
Some people tell their closest family members and friends most things, and tell more distant acquaintances only the basics or nothing. They might think of weight loss surgery as a medical issue that you don’t talk about in public indiscriminately.
Some people tell others on a “need to know” basis. People who “need to know” are often household members and close friends. Other people whom you feel “need to know” may be individuals who themselves are fighting with obesity and therefore might benefit from hearing your story.
Some people keep it as quiet as possible. They feel that the only reaction they’ll get is a negative one; that uninformed people will judge them for “taking the easy way out;” and that they’ll just feel bad about themselves.

Getting Rid of Society’s Weight Loss Surgery Stigma
Imagine that you, a weight loss surgery patient named “Jane,” are part of the following conversation.
Person A: Hi, guys! Great to see you! How are you?
Person B: Hey! I’m doing well, thanks. How are you? Have you been able to get any help for your depression?
Person A: Yes, thanks! I’ve found a great therapist and been on some medications, and they’re really helping. How about your diabetes? How has your blood sugar been?
Person B: Oh, it’s okay. I’m taking my meds and really watching my carbs. Most days, my blood sugar is right in range. How are you doing, Jane?
You (Jane): Oh, fine, thanks. You know, same old. Work is good, and the family is doing well, so can’t complain.
The conversation is okay, but shouldn’t you be able to feel just as comfortable talking about your weight loss surgery and new lifestyle as your friends do talking about their mental health and treatment, and their diabetes medications and diet? Nobody bats an eyelash when discussing prescription medications, mental health, and diets. Wouldn’t it be refreshing for a conversation that goes more like the following to be the norm?
Person A: Hi, guys! Great to see you! How are you?
Person B: Hey! I’m doing well, thanks. How are you? Have you been able to get any help for your depression?
Person A: Yes, thanks! I’ve found a great therapist and been on some medications, and they’re really helping. How about your diabetes? How has your blood sugar been?
Person B: Oh, it’s okay. I’m taking my meds and really watching my carbs. Most days, my blood sugar is right in range. How are you doing, Jane?
You (Jane): Great, thanks! The gastric bypass surgery three months ago was pretty rough, but things are on the right track now. I’ve been super careful with my diet, and I think I will finally be able to lose a little weight!
How can weight loss surgery become part of the mainstream conversation? How can we reduce the stigma surrounding obesity and weight loss surgery, just like we have thankfully made a lot of progress reducing the stigma surrounding cancer, mental disorders, HIV/AIDS, and many, many other diseases.
Why does the stigma around obesity – and particularly weight loss surgery – remain? Among the many possible reasons is the lack of information. Most people don’t know:
How many times you have tried and failed to lose the weight long-term.
What weight loss surgery is, and the number of different kinds there are.
That the surgery itself does not make you instantly lose weight.
How hard you have to work to lose weight after surgery by following a very careful and restricted diet.

Coming out of the weight loss surgery closet is a movement. It becomes easier when more people do it. Eventually, weight loss surgery can become an accepted and respected action and topic of conversation.
We’re making some progress. Over the past few years, several celebrities have gotten weight loss surgery procedures and allowed them to become public.
The View host Star Jones Reynolds
Television host Sharon Osbourne
Comedian Lisa Lampanelli
NFL Jets coach Rex Ryan
Actor Brian Dennehy
Wilson Phillips singer Carnie Wilson
Heart vocalist Ann Wilson
Comedian and television star Roseanne Barr
New Jersey governor Chris Christie
American Idol judge Randy Jackson
Weather forecaster Al Roker
Singer Patti Austin
Chef Graham Elliot
Author Anne Rice
Musician John Popper
Singer Etta James

What to Do When You Decide to “Come Out”
Let’s say you decide that you’re ready to come out of the WLS closet. “The Talk” with your friends and family members can be planned.
Practice what you’ll say so that it comes out easily and naturally when you’re ready to say it.
Keep it simple. Most people don’t know what a sleeve plication is, or the difference between gastric bypass or lap-band. Start by telling them that you got a type of weight loss surgery, and provide details if they seem interested.
Be ready for questions. They might wonder what kind of diet you follow, how your stomach feels, whether you have to give up lots of foods, and all sorts of things that may seem basic to you. Be patient with them and answer their questions.
It’s okay to set boundaries. If you don’t feel comfortable talking about dumping syndrome or measuring your food, you don’t have to.

Coming out to other acquaintances might be more spontaneous. The conversation with a work colleague might start with something like, “Hey, how come you never come out to lunch with us anymore?” That’s your chance to answer, “I really miss going out with all of you, but I got weight loss surgery a few months ago. I can’t eat that kind of food on my new diet.”

Wonderful as always. I just came from my monthly lunch with 2 high school friends. We are 62-63 years old. I had a burger with 1/4 of a roll and 1/2 the burger and just left the rest. Yes I wanted more but knew to stop.
Have a wonderful 4th, Jean.
Arlene

Wonderful as always. I just came from my monthly lunch with 2 high school friends. We are 62-63 years old. I had a burger with 1/4 of a roll and 1/2 the burger and just left the rest. Yes I wanted more but knew to stop.
Have a wonderful 4th, Jean.
Arlene

Do you know when to call it quits? To quit a meal, that is?


It’s 12:15 pm. Sad to say, your meal is over now.

I used to work with a recovering food addict (I'll call her Wendy) whose work station was about four feet away from mine. We both went to lunch in the company break room at noon every day.

Wendy had lost over 100 pounds in a 12-step program, but food was still of paramount importance to her. At 11:45 every morning, she would announce hopefully, "It's getting close to lunch."

At 11:55, she would announce ominously, "It's getting dangerously close to lunch."

At 12:00, she would announce triumphantly, "It's time for lunch!", spring out of her chair, and head for the break room.

At 12:15, came the final, regretful announcement, "Lunch is over."

Our coworkers found this daily ritual both amusing and annoying. Only another food addict (like me) could understand what was going on in Wendy's head as she looked forward to her noon meal and then mourned its passing.

What's the take-home message from this story?

Lunch is over. It has to be over. You must put down your fork and stop eating when your planned portion is gone or the instant you get a stop message. But what if there's still food left on your plate? What about the children in Armenia (all starving, according to my mother)? What about that leftover food?

1. Get up from the table (say, "Excuse me" if it seems indicated).
2. Put the food in a storage container, and put the container in the refrigerator, or throw the food away (down the garbage disposal, where you can't get at it, is best).
3. Take your plate to the sink and rinse or wash it.

Did I say "throw the food away"? In spite of the starving Armenian children? I sure did. I'm not going to tell the World Health Organization that you threw out the extra food. You can donate money to a food charity to help feeding starving children (you'll be able to afford a few bucks for charity because you won't be spending $50 a month on soda). God will not strike you dead for this, I promise.

Remember what Rhoda Morgenstern said to Mary Tyler Moore as she tore into a chocolate bar back in 1973 (or thereabouts)?

"I don't know why I'm eating this. I should just rub it directly on my hips."

So look at that plate of leftover food and ask yourself, "Should I roll in it, or throw it away?"

Lunch is over!

Frustrated by a weight loss plateau? You need a combination of patience and a plan to push through it.


It happens to everyone sooner or later. Your bandwagon stalls. You’ve been going great guns, fired up with enthusiasm, working that tool, doing all the right things, and losing weight. Then one day the weight loss stops. One day, two days, twenty days go by…you’re still stuck, and you’re wondering what happened. And because you’ve spent so many years failing at dieting, and being told that obesity is always the fault of the patient, you start to wonder what you are doing wrong. You even think, “Is my band broken?”
Chances are, you’re not doing anything wrong, and neither is your band. What’s happening is that your body is adjusting itself to the many changes that have happened during your weight loss.
The human body doesn’t know what you’re going to do next, be it climb a mountain or relax on the couch, so it has to continually adjust and readjust your metabolism to make the best use of the calories you take in. It looks at the history of what you’ve been eating and how much you’ve been burning off through physical activity and comes up with a forecast of what you’ll need to stay alive for the next week or so.
THIS MONTH’S WEIGHT LOSS FORECAST IS…
At work I’ve had to prepare sales forecasts for various jobs through the years. How many widgets will we sell in the month of April? How many defective widgets will be returned by unhappy customers who want a refund? Will all this income and outgo generate enough cash (in our case, energy) to cover the payroll and the equipment maintenance and the CEO’s country club membership? I once had a boss who joked that we might as well toss a deck of cards down a flight of stairs to come up with a prediction of which new product (represented, say, by the joker card) was going to be the best-seller. That suggestion didn’t go over big with the finance guys. Like us, they were trying to follow the rules, keep everything identified, counted and categorized. And like the bean-counters, we count our calories, carbs, fats, proteins, liquids, solids, income, outgo, with faith that this accounting system will help us win the weight game.
Meanwhile, our bodies have a different agenda: survival. When we decrease our food intake and increase our physical activity, the body watches to see what will happen next. As our purposeful “starvation” continues, the body struggles to accommodate the changes we’re making. It makes some withdrawals of funds from our fat cells and fiddles with our metabolism to prevent an energy (calorie) shortage. Gradually it becomes acclimated to the new routine so that it’s making the best possible use of the few calories we’re consuming. It’s keeping us alive, but it’s also putting the brakes on weight loss. Eventually we find ourselves stalled on what seems like an endless weight loss plateau. And unless we change our routine and keep our bodies working hard to burn up the excess fat, we’re going to grow to hate the scenery on that plateau.
AND ON THE FLIP SIDE
I’ve suffered through countless weight loss plateaus but by varying my exercise, my total caloric intake, my liquid intake, my sleep, and so on, did manage to finally arrive at my goal weight. For the past few years, I’ve felt mighty smug that I finally got promoted to the Senior VP of Weight Management here at Chez Jean. Maintaining my goal weight +/- 5 pounds seemed effortless. But it didn’t last.
Turns out it was time for me to learn another lesson about my body’s fuel economy. When I had all the fill removed from my band to deal with some bad reflux, my eating didn’t go berserk. I didn’t pig out at Burger King, didn’t drown my sorrows in a nightly gallon of ice cream. I was definitely eating more because I was so much hungrier than before – perhaps 500 extra calories a day, which would amount to a weight gain of one pound a week. Imagine my dismay when I gained seven pounds in 2 weeks – the equivalent of an extra 1750 calories a day! There was a time when I could have overeaten that much without any effort at all, but as a WLS post-op, I’d have to work hard at eating that much extra food. I was flabbergasted. And frightened. Obesity was a mountain on my horizon again – far in the distance across my weight maintenance plateau - when I thought I’d left it far behind.
So at the end of a visit with my gastro-enterologist during that scary time, I asked him if my sudden and substantial weight gain was the equivalent of my body shouting, “Yahoo! We’re not starving anymore! Let’s get ready for the next starvation period by hanging on to every single calorie she takes in! Let’s store those calories in those fat cells that have been hanging around here with nothing to do! C’mon, troops, get to work!”
I’m pretty sure that’s not the way Dr. Nuako would have explained it, but he smiled, nodded, and said, “Oh, yes.”
I felt like I was facing the flip side of a weight loss plateau: I might be in a weight gain plateau. All I could do is keep on keeping on with exercise and healthy eating, enjoying some of the foods, like raw fruits and veggies, that had been harder for me to eat with a well-adjusted band.
PUZZLING OUT THE WEIGHT LOSS PLATEAU
So the good news was that my wonky metabolism following that complete unfill wasn’t my fault, but the bad news was that my metabolism wasn’t in a cooperative mood. I was going to have to start playing much closer attention to the details of weight loss and maintenance again. What a pain!
But hey! I’d already had a lot of practice at that. I had the tools – a little rusty maybe, but still in usable condition. I ended up regaining 30 pounds between that unfill and my revision to VSG, but I have a suspicion that without those weight tools, it could have been 60 pounds. And that’s one of the reasons that even today, bandless for 14 months now, I don’t regret my band surgery. The band helped me lose 90 pounds and learn a host of useful (if uncomfortable) things about myself, my behavior, my body, my lifestyle.
What about you? How can you get your weight loss going again and avoid regain? So many factors can affect your weight that sorting out the reason(s) for your weight loss plateau can make you dizzy even if you’re not a natural blonde like me. To help you assess what’s going on and what might need to be changed, I created a Weight Loss Plateau Checklist. To access the checklist in Google Docs, click here: https://docs.google....emtSYjJLRnVGTFE
The checklist includes a long list of questions about you and your behavior, with answers and suggestions for each question. I can’t claim that it will give you the key to escaping that plateau, but it should give you some food for thought and perhaps some ideas to try. Use that to come up with a plan to deal with the plateau, and work that plan for at least a month to give your body a chance to get with the new program.