Hi @MarceMonster. Here’s the formula I used to get to goal weight:
• Start every morning with a Protein shake for Breakfast.
• Eat 60–80 or more grams of Protein daily.
• Drink 64–120 ounces of fluids daily. (I drink tons of Crystal Light, or generic, sugar-free/decaf iced tea.)
• Do not consume any starches or sugars.
• Get all carbs from green veggies, legumes, and dairy products.
• Do not consume empty liquid calories/sugar (fruit juices, ice cream, etc).
• Try to avoid alcohol. It’s empty liquid calories that turn to sugar in your body and can lead to poor choices.
• All Snacks must be protein-based (Jerky, nuts, cheese, Greek yogurt, deli meats, etc.).
• Get some exercise 4-6 times a week.
• Never leave the house without a plan for what you can eat and drink while you’re out. If necessary, bring food and drink with you.
• Restaurant eating is not hard: 1) skip the bread; 2) order a meat (or legume/bean) dish; 3) replace the starch with a second vegetable; 4) skip the dessert. You’ll probably end up taking some of the meat and most of the veggies home for another meal.
• Beef/turkey Jerky is my secret weapon. It’s saved me more times than I can count, so I try to always have some in the car for emergencies. You can buy a bag of jerky almost anywhere. It’s kind of expensive and not great for sodium-restricted diets, but it’s also high protein, low fat, okay sugar, and a 3.5-ounce bag is a meal by itself!
• If you fall off the horse, get back on immediately – at the next meal. Not tomorrow, and definitely not next Monday. That’s what got us here!
• Go to Bariatric Support Group meetings in your area, if possible.
• Participate actively in online forums like BariatricPal.
• Read as much as you can about the process and the journey; and especially, read posts and articles from those who had their surgery a few years ago. Try to understand what lead to their successes and/or struggles.
• Share your story and reach out to help others who are behind you in their journey. By helping them, you’ll help yourself as well.
• Have a goal weight in mind and strive to get there. (I weigh myself every single day.) But also set lots of smaller goals. It’s fun and inspiring to achieve them.
• Always be looking forward. Don’t look back over your shoulder waiting for the heavier person to drag you back. Let that person fade into history.
• Believe that the slimmer person in the mirror is the real you.
• A little vanity is okay. Enjoy how you look. Accept compliments graciously and don’t deflect them. Have fun trying on smaller-sized clothes that fit now. Compare before and after pictures. Take pride in your accomplishments!
• Accept that this is a somewhat selfish process. That’s okay, too. You don’t have to apologize for it. And don’t let other people interfere with your progress. We have to make our weight loss program a priority in our lives.
• But at the same time, recognize that your journey affects your friends and loved ones as well. Be sensitive to their reactions and their emotional needs, without allowing it to derail your program.
• And finally, try to have fun losing the weight and getting healthy!
Hold onto your determination! That's what'll keep you going during the difficult times and the stalls. Good luck!
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