ms.sss

the reasoning behind the advocacy of muscle building is that just the fact of having muscle mass allows you to burn calories by just EXISTING.
meaning: someone with 85% muscle mass will burn way more calories just BREATHING ON THE COUCH vs. someone who has only 50% muscle mass.
the flip side of this is that someone with higher muscle mass tends to be "hungrier" than someone who does not (and im talking REAL hunger, not head hunger), so it takes a bit more effort to not pork out.
in the end, as always, it all boils down to how far and how hard you are willing to go. further, some may have to work even harder than others just to overcome genetics and medical issues they are saddled with.
in short: cardio burns more calories IN THE MOMENT; but weight lifting/muscle building is more LONG TERM. both are hard and require consistent effort. choose your hard.
good luck! ❤️

anything is possible. i mean a one of those double chocolate frappacino cremes from starbucks are like 520 calories each. one 100g bag of Pork rinds is like 650 calories. neither of which take up a lot of room in your stomach. and thats just 2 things...there a whole day to pack in more.
just ask the multitude of folks on here who report most (if not all) of their weight loss regain.
trust me, its not hard to regain weight. especially if you actually really want to (the majority of those who regain dont actually want to, but do anyway...so imagine what can be accomplished if you put effort into it)
i would ask you to reconsider your position, but does't sound like that is what you want here? or maybe it is? im not sure.
in any case, speak with a professional to help you achieve your goals as safely and "healthily" as you can.

ok.
well if that is what u want, then so be it. we all have our reasons for what we want, which may or mat not be understood by others. that's life, as they say!
with that said, to gain 130lbs (from ur current weight of 130 to your goal of 260) will likely take a considerable amount of effort to gain HEALTHILY. i would suggest working with a professional to form a plan to gain this amount of weight while maintaining a relatively good level of "health".
there is also the "easy" way to gain weight, by just eating low-volume, high-calorie foods. think: all thinks considered "junk": fast food, candy, dessert, fatty foods, liquid calories (pop, juice, alcohol) etc.
you may be compromising your health and longevity, but i mean if a higher weight is what YOU want, then go for it. you know yourself best.
good luck!

helloooo fellow Torontonian! ❤️
re: specific program inquiry, if you are going through the OBN (Ontario Bariatric Network) your whole plan/program/schedule will be outlined for you. in my opinion, the program and guidelines are very generic and are applied to EVERYONE, so its not the greatest at taking individual needs into account. im a natural DIY-er, so i took what they prescribed and determined for myself what worked for ME and just left the rest. personally i think this is the best M.O., but i get its not in everyone's wheelhouse.
my best advice would be: keep doing what works until it doesn't, then find something else that does.
re: smoking: i was smoke free for about 10 yrs when i had wls (prior to that i was a pack a day smoker for about 20+ years. one year post wls i started again (i was on vacay and thought "one couldn't hurt", ha!) that ended up with smoking a pack a day again from 2019-2023. been smoke free since (again).
as we all know, you will only succeed in quitting if you ACTUALLY, REALLY, WANT to. both times i quit it was cold turkey. both times because i had a minor health scare and i ended up pondering my mortality. hopefully you will find the impetus to quitting...its hard (i know!). do the best you can....you may fall off the wagon a couple (or maybe tonnes!) of times, but so long as you make an honest effort to TRY, you are already better off.
good luck! ❤️

clarification: do you mean to say ur goal is 260lbs? or did you mean 160lbs?

helloooo fellow Torontonian! ❤️
re: specific program inquiry, if you are going through the OBN (Ontario Bariatric Network) your whole plan/program/schedule will be outlined for you. in my opinion, the program and guidelines are very generic and are applied to EVERYONE, so its not the greatest at taking individual needs into account. im a natural DIY-er, so i took what they prescribed and determined for myself what worked for ME and just left the rest. personally i think this is the best M.O., but i get its not in everyone's wheelhouse.
my best advice would be: keep doing what works until it doesn't, then find something else that does.
re: smoking: i was smoke free for about 10 yrs when i had wls (prior to that i was a pack a day smoker for about 20+ years. one year post wls i started again (i was on vacay and thought "one couldn't hurt", ha!) that ended up with smoking a pack a day again from 2019-2023. been smoke free since (again).
as we all know, you will only succeed in quitting if you ACTUALLY, REALLY, WANT to. both times i quit it was cold turkey. both times because i had a minor health scare and i ended up pondering my mortality. hopefully you will find the impetus to quitting...its hard (i know!). do the best you can....you may fall off the wagon a couple (or maybe tonnes!) of times, but so long as you make an honest effort to TRY, you are already better off.
good luck! ❤️

helloooo fellow Torontonian! ❤️
re: specific program inquiry, if you are going through the OBN (Ontario Bariatric Network) your whole plan/program/schedule will be outlined for you. in my opinion, the program and guidelines are very generic and are applied to EVERYONE, so its not the greatest at taking individual needs into account. im a natural DIY-er, so i took what they prescribed and determined for myself what worked for ME and just left the rest. personally i think this is the best M.O., but i get its not in everyone's wheelhouse.
my best advice would be: keep doing what works until it doesn't, then find something else that does.
re: smoking: i was smoke free for about 10 yrs when i had wls (prior to that i was a pack a day smoker for about 20+ years. one year post wls i started again (i was on vacay and thought "one couldn't hurt", ha!) that ended up with smoking a pack a day again from 2019-2023. been smoke free since (again).
as we all know, you will only succeed in quitting if you ACTUALLY, REALLY, WANT to. both times i quit it was cold turkey. both times because i had a minor health scare and i ended up pondering my mortality. hopefully you will find the impetus to quitting...its hard (i know!). do the best you can....you may fall off the wagon a couple (or maybe tonnes!) of times, but so long as you make an honest effort to TRY, you are already better off.
good luck! ❤️

in the early years, i spent/wasted alot of time returning online purchases because i kept buying stuff i thought would fit me, but was really just too big. i'm 7 yrs post op this year, and i've since learned to check the measurements associated with the sizes before i buy. i'm used to ordering xs/xxs now. but before it used to blow my mind that i would fit into these tiny sizes. as with all things, give it some time and you'll get used to it as it becomes your new normal.
happy shopping!! ❤️

helloooo fellow Torontonian! ❤️
re: specific program inquiry, if you are going through the OBN (Ontario Bariatric Network) your whole plan/program/schedule will be outlined for you. in my opinion, the program and guidelines are very generic and are applied to EVERYONE, so its not the greatest at taking individual needs into account. im a natural DIY-er, so i took what they prescribed and determined for myself what worked for ME and just left the rest. personally i think this is the best M.O., but i get its not in everyone's wheelhouse.
my best advice would be: keep doing what works until it doesn't, then find something else that does.
re: smoking: i was smoke free for about 10 yrs when i had wls (prior to that i was a pack a day smoker for about 20+ years. one year post wls i started again (i was on vacay and thought "one couldn't hurt", ha!) that ended up with smoking a pack a day again from 2019-2023. been smoke free since (again).
as we all know, you will only succeed in quitting if you ACTUALLY, REALLY, WANT to. both times i quit it was cold turkey. both times because i had a minor health scare and i ended up pondering my mortality. hopefully you will find the impetus to quitting...its hard (i know!). do the best you can....you may fall off the wagon a couple (or maybe tonnes!) of times, but so long as you make an honest effort to TRY, you are already better off.
good luck! ❤️

i am a big proponent of food tracking...but im anal and love spreadsheets and data so its actually kinda fun for me.
so i get that its not for everyone and may actually be harmful for some in terms of anxiety, et. al.
BUT...if you can commit to tracking everything you put in your mouth for a week (preferably two!) you can determine exactly what your habits are instead of guessing that you are "mostly on track". you will be surprised how much we underestimate what we eat (and for this very reason i used to always OVER-estimate everything i track/tracked).
hopefully this data/info you collect can help you come up with a plan for YOU.
but yeah, it takes a bit of commitment and effort.
if this is not for you, the simplified version of my advice would be to do something else if the thing you are doing is not working.
good luck! ❤️

my clothes used to be ALL black or denim. now its all NON-black (mostly white and cream and beige) but still lots of denim (im a child of the 70s , 80s after all, so, yeah lol)
i am sleeveless all the time (even in winter)
i find that i dont stress about what to wear like i used to when i was fatter, because, really, i look good in anything (yep im full of myself too)
but despite a closet(s) full of clothes (i have a clothes buying problem) im in workout gear probably 75% of the time:

helloooo fellow Torontonian! ❤️
re: specific program inquiry, if you are going through the OBN (Ontario Bariatric Network) your whole plan/program/schedule will be outlined for you. in my opinion, the program and guidelines are very generic and are applied to EVERYONE, so its not the greatest at taking individual needs into account. im a natural DIY-er, so i took what they prescribed and determined for myself what worked for ME and just left the rest. personally i think this is the best M.O., but i get its not in everyone's wheelhouse.
my best advice would be: keep doing what works until it doesn't, then find something else that does.
re: smoking: i was smoke free for about 10 yrs when i had wls (prior to that i was a pack a day smoker for about 20+ years. one year post wls i started again (i was on vacay and thought "one couldn't hurt", ha!) that ended up with smoking a pack a day again from 2019-2023. been smoke free since (again).
as we all know, you will only succeed in quitting if you ACTUALLY, REALLY, WANT to. both times i quit it was cold turkey. both times because i had a minor health scare and i ended up pondering my mortality. hopefully you will find the impetus to quitting...its hard (i know!). do the best you can....you may fall off the wagon a couple (or maybe tonnes!) of times, but so long as you make an honest effort to TRY, you are already better off.
good luck! ❤️

what @SpartanMaker said.
plus:
limit screen time a couple hours before bed. exercise during the day, do some stretches at night meditate and/or do some breathing exercises before bed (you can maybe even download and listen to some guided meditation) good luck! ❤️

what @SpartanMaker said.
plus:
limit screen time a couple hours before bed. exercise during the day, do some stretches at night meditate and/or do some breathing exercises before bed (you can maybe even download and listen to some guided meditation) good luck! ❤️

what @SpartanMaker said.
plus:
limit screen time a couple hours before bed. exercise during the day, do some stretches at night meditate and/or do some breathing exercises before bed (you can maybe even download and listen to some guided meditation) good luck! ❤️

in the early years, i spent/wasted alot of time returning online purchases because i kept buying stuff i thought would fit me, but was really just too big. i'm 7 yrs post op this year, and i've since learned to check the measurements associated with the sizes before i buy. i'm used to ordering xs/xxs now. but before it used to blow my mind that i would fit into these tiny sizes. as with all things, give it some time and you'll get used to it as it becomes your new normal.
happy shopping!! ❤️

in the early years, i spent/wasted alot of time returning online purchases because i kept buying stuff i thought would fit me, but was really just too big. i'm 7 yrs post op this year, and i've since learned to check the measurements associated with the sizes before i buy. i'm used to ordering xs/xxs now. but before it used to blow my mind that i would fit into these tiny sizes. as with all things, give it some time and you'll get used to it as it becomes your new normal.
happy shopping!! ❤️

same, lady, same.
traditional strength training was never for me...i forced myself to do it (the bare minimum) for a few years because i "knew" it was good for me, but i really, really disliked it.
surprise surprise, it didn't last. i stopped a about 3 years ago.
as mentioned above, there are other ways to build strength (and sexy muscles!): i personally do yoga (every day, often 2 or even 3 times a day), pilates (twice a week) and rock climbing (once or twice a week)
you don't have to be a traditional gym gal to get fit/strong/healthy (but it does produce results!)...find something u like and do that. you'll more likely stick with it, which is better than doing nothing:)
p.s. funny story - sorta related, sorta not - yesterday i saw an older couple "power walking" in my neighbourhood. i use quotes here because the were really just walking at a really slow pace, but were swinging their hips and pumping their arms with vigour! anyway i was all awwwww, they are exercising together so they will live longer together. then i noticed the man was holding a cigarette, lol. now, he could be on the couch smoking that cigarette, but at least he's walking! so yeah, better than nothing, ha.
p.p.s. i was a smoker for decades, then not, then again for a few years, then not once more since 2023. i used to have a cigarette after my daily 5K runs...best thing ever, honestly. i half-joked that all my running was cancelling out the smoking. so yeah, again, better than nothing!

the reasoning behind the advocacy of muscle building is that just the fact of having muscle mass allows you to burn calories by just EXISTING.
meaning: someone with 85% muscle mass will burn way more calories just BREATHING ON THE COUCH vs. someone who has only 50% muscle mass.
the flip side of this is that someone with higher muscle mass tends to be "hungrier" than someone who does not (and im talking REAL hunger, not head hunger), so it takes a bit more effort to not pork out.
in the end, as always, it all boils down to how far and how hard you are willing to go. further, some may have to work even harder than others just to overcome genetics and medical issues they are saddled with.
in short: cardio burns more calories IN THE MOMENT; but weight lifting/muscle building is more LONG TERM. both are hard and require consistent effort. choose your hard.
good luck! ❤️

it may also be your screen time (i mean you are posting this at 1am!)...you can try to stay off the phone/computer/tv for a couple hours before your intended bedtime. it may help....
good luck!
p.s. alcohol always puts ME to sleep. ymmv. lol

pro tip: take lots of pictures (and body measurements) now and during. and save your biggest pair of pants...you'll understand later
good luck!

the reasoning behind the advocacy of muscle building is that just the fact of having muscle mass allows you to burn calories by just EXISTING.
meaning: someone with 85% muscle mass will burn way more calories just BREATHING ON THE COUCH vs. someone who has only 50% muscle mass.
the flip side of this is that someone with higher muscle mass tends to be "hungrier" than someone who does not (and im talking REAL hunger, not head hunger), so it takes a bit more effort to not pork out.
in the end, as always, it all boils down to how far and how hard you are willing to go. further, some may have to work even harder than others just to overcome genetics and medical issues they are saddled with.
in short: cardio burns more calories IN THE MOMENT; but weight lifting/muscle building is more LONG TERM. both are hard and require consistent effort. choose your hard.
good luck! ❤️

I'm exhausted just reading all that 😂

short answer: i didn't.
i was not able to reach my prescribed Protein goal, even with Protein Shake supplements (70g if my memory serves me correctly) regularly until about 3 months post op.
and even after then, i probably only reached it daily about 85% of the time.
during weight loss phase, i relied heavily on Protein Shakes. during maintenance and beyond, i get my protein from the regular stuff: meat fish/seafood dairy, etc. i also have a chicharron addiction, but i wouldn't advise it during weight loss phase (lotsa calories!)
today (7-ish yrs post op) i"m "supposed" to be getting in 80g based on my current weight (103 lbs) and activity level (alot! ha)...but honestly i probably reach 80g in a day less than 50% of the time. and i seem perfectly fine. so i dunno.
just do the best you can (your honest best, not your pretend best), i always say. nobody is perfect. and we are all so different that what work for me may not work for you. find what works for you and keep doing it until no longer does...then find something else that will.
you may not be getting all your protein in, but if u are losing weight and all your labs come back satisfactorily, then why fix what aint broke??
sorry, just my self-supporting proverbial 2 cents. if my POV flavour is not for you, feel free to ignore...
good luck❤️

same, lady, same.
traditional strength training was never for me...i forced myself to do it (the bare minimum) for a few years because i "knew" it was good for me, but i really, really disliked it.
surprise surprise, it didn't last. i stopped a about 3 years ago.
as mentioned above, there are other ways to build strength (and sexy muscles!): i personally do yoga (every day, often 2 or even 3 times a day), pilates (twice a week) and rock climbing (once or twice a week)
you don't have to be a traditional gym gal to get fit/strong/healthy (but it does produce results!)...find something u like and do that. you'll more likely stick with it, which is better than doing nothing:)
p.s. funny story - sorta related, sorta not - yesterday i saw an older couple "power walking" in my neighbourhood. i use quotes here because the were really just walking at a really slow pace, but were swinging their hips and pumping their arms with vigour! anyway i was all awwwww, they are exercising together so they will live longer together. then i noticed the man was holding a cigarette, lol. now, he could be on the couch smoking that cigarette, but at least he's walking! so yeah, better than nothing, ha.
p.p.s. i was a smoker for decades, then not, then again for a few years, then not once more since 2023. i used to have a cigarette after my daily 5K runs...best thing ever, honestly. i half-joked that all my running was cancelling out the smoking. so yeah, again, better than nothing!