AZhiker

I also like to have some easy grab snacks available, but mine are mini-quiches, meatballs, small salmon patties, sugar free mini cheese cakes. They have about 70 cal each, but 6-10 gm protein.

You could try a couple of canned peach halves (juice, not syrup) in yogurt or cottage cheese. Fresh ripe peaches also work. Just mash them in a protein source like yogurt or cc.

Yup. Both stomachs were gurgling and protesting. It passes.

First of all, make sure you are following your doctor's orders for any kind of lifting or abdominal exercises. That is super important. I started out by walking a minimum 10,000 steps a day, then stair climbing, working up to 20 flights a day. Then arm wall pushups, 3 sets of 50 reps (with hands in different positions.) 3 sets of pelvic tilts, 20 reps. Then an upper body routine using 3 lb. weights, alternating with 5 lbs, with 6 sets of 9 different exercises (10 reps) each. Wide and small arm circles both directions, 3 sets of 20 reps. I also do 3 sets of 9 different leg exercises (10 reps). Then 6 stretches, 3 sets of 30 seconds. Hope this helps a little. I found the leg exercises on line. The upper body/arm exercises were from my doctor'f office. They work all the arm and chest muscles. You can probably find some good on-line ones, The upper body, leg, and pelvic tilts also work the core and abs.

3 years ago I had a bone density test that was normal. After reaching goal weight, I asked my PCP for another test, as a baseline after weight loss. The results came back as osteopenia, bordering on osteoporosis! How could that be?That is what my 86 year old mother has! I cannot believe that happened just because of weight loss in a short time. I also know that I have exercised like crazy since my surgery. I was up to 10,000 steps by day 7. Presently, I walk 3-5 miles a day (much on hills), climb 20+ flights of stairs a day, lift weights, and do leg exercises. This is a LOT of weight bearing exercise so how could I lose so much bone density? My 6 month post op calcium and vitamin D levels were fine. The recommendation is to repeat the test in 2 years. By then I will have the skeleton of a jelly fish if decalcification continues at this rate. Has anyone else had a dexascan that was abnormal after weight loss.

Please explain. What is happening?

Please let your doctor monitor any dosage changes with your medication. I have a normal thyroid, but have been super energized to the point that it is affecting my sleep. I feel like a wound-up energizer bunny with no "off" switch. This seems to be a side effect of weight loss that results in ketosis. Adrenaline and cortisol are released from the adrenal glands. High energy levels result. (I even had my thyroid checked twice to make sure it wasn't going wonky on me.) So your issue may be both the thyroid, but also the result of rapid weight loss. If you do Intermittent Fasting, it can be worse, as the ketosis lasts longer during the day. Not to say ketosis is bad - it is a result of burning fat for fuel, but the wakefulness and high energy can be quite annoying. My PCP recommended a little Benadryl at bedtime if needed. I am hoping this will stop with slowing weight loss and more of a maintenance plan now.

I discovered several websites that focus on "Bariathletes," WLS patients who compete in athletic/endurance events. The challenges are unique: how to eat like an athlete with a pouch that only holds an ounce, how to get the quick energy without risking dumping from carb loading, etc. I think the websites will be very helpful. A sports medicine dietitian is actually one of the recommendations. Yes, I have a training schedule. None of the single events are that big, but doing them all in a short period of time is where I am failing miserably with insufficient caloric intake. For example, today I walked 5K which was fine. I ate some breakfast and then did a 400 m swim and felt awful for hours - just totally depleted. This tells me I need to be getting more calories to make sure I can go on to the next event. I am going to try a Premier Protein prior to my next session and see how that goes. I think I could also use orange and banana slices during an actual session, with the hopes that the sugars will go directly to the muscles and not result in dumping. I will give it a try this week. This is definitely a new challenge, but one I need to learn how to work with if I am going to meet other goals I have in mind.

How are you struggling? Getting the fluids in, the protein, the solids, exercise? What seem to be the specific issues? Remember that at 6 weeks you are still very much in the healing stage. I felt that I turned a big corner right at 3 months. Hang in there. It only gets better. You've come through the worst already.

I think the really dry skin and lips and mouth is pretty common in the early days. I had this even when I was getting in all the required fluid. You have to sip, sip, sip all day long. Like a sip every 5 minutes. Don't try to chug. I know it is challenging, but getting the fluids in is critical for your gut health and also for your weight loss. Personally, I found that a straw in my water bottle helped me control the amount. I could take a tiny, controlled sip easier than drinking straight from the bottle. You can also get fluids by eating soups and broth. All that counts in your daily total.

Lots of people become lactose intolerant after surgery. Use your lactase pills. Yogurt is tolerated by some, since the sugar is already digested. Can you get by with yogurt and lactose free milk? I also think the surgery and dietary changes deal a really big blow to the gut biome environment. Try to re=establish a healthy biome with yogurt, real fermented sauerkraut (in Sprouts), root vegetables, broccoli/cabbage, mushrooms, probiotics. Avoid sugar and processed stuff.

You have chosen a new, healthy life. You need to embrace the healthy, good foods you can eat. Enjoy them, love them! Look at the old foods as enemies, not friends. Remember where they got you. You will have a burger again, just not now (and probably not with the bun.) You will have a piece of pizza again - just not now. Give up the sugar for good. No more cake or ice cream. It's just not worth it. Period. 5 minutes of pleasure and then hours of discomfort and guilt. Just not worth it. This is hard work. It's called CBT (cognitive behavioral therapy) and you have to start building new thought patterns and neuro pathways to re-wire your brain into finding pleasure in the healthy, wonderful foods instead of the foods that have nearly destroyed your life.

Hopefully some other family will step up. Don't be afraid to mention it to them - it wouldn't be too early to mention it now, so they can think about new plans.

I also have very thick hair. Loss started at 4 months and stopped by 5 1/2 months. I think I lost about half my hair, and actually, for the summer, it has been great! I never knew how hot my hair was! It feels so cool and light now and easier to manage. I got it cut short before the loss started, as I didn't want to see great wads in the drain. Also, when it starts to grow out, a short cut will mean that I will have a full head again in no time. But I have to say, I have enjoyed thinner hair in the heat.

I agree. The eating window still has to be healthy. At this point, I find it impossible to eat more than 800 calories in a 6 hour window. I can push 1,000, but it is not comfortable. I also focus on the protein and then on the veggies. I do eat more nuts now, and find them very satisfying and easy to digest. Although, the steatorrhea is a bit of an issue sometimes. At times there is urgency and I worry about an accident. So here is a question. I have started training for the Triathlon next month. So far, my training has been in the mornings and in a fasting state. This morning I power walked the 5K and then swam 1/4 mile. I did not feel hungry, but maybe a little weak when lunch time came around. I think I need to eat SOMETHING in the mornings if I am going to swim, bike, and walk all within a few hours. But I don't want my bowels to start acting up, either, from the stimulation of eating. Do you have any advice? I am so hesitant to go off IF, but maybe I need to start getting my body used to the idea of eating something on high intensity exercise days. And I really don't know what to eat. I don't want to load up on protein that will take a long time to digest and divert blood from my muscles. But I don't want to carb load and get a big insulin response, either. Maybe I will try some almonds and half an apple.

I don't know the answer to that. I have an appt with my orthopedic surgeon in a couple of weeks and I am going to ask him, as well as by bari surgeon, and my PCP as well. Everything I read says to take calcium and Vit D, and do weight bearing exercise. I do all that and I cannot fit any more exercise into my day. I power walk, climb stairs, lift weights, stretch, and do isometric leg exercises. I have just added swimming and biking as I train for a triathlon next month. I know I have lost 2 inches in height over the past few years. The only option might be to start on Prolia injections every 6 months. I will be talking to docs about that. I am REALLY glad I asked for the DEXA scan, however. I never would have known there was a problem. My biggest question is if the bones can decalcify that much in just 6 months of weight loss. If so, then maybe things will stabilize with maintenance. So we get tested for every thing under the sun before surgery. Why is a DEXA not on that list of baseline tests??????

You may find that once you take some weight off, the need for pain meds will diminish. Extra weight takes such a toll on the back, hips, knees, feet. I found once I lost about 50 pounds, I did not have pain! my chronic back pain was gone. My knee pain was gone. My hip pain was gone. Amazing!

I'm glad she got the referral done for you. That's really what matters. I went back to my PCP for a check up last week. She had not seen me since surgery and oh my goodness, she did such a happy dance! It was really great to see her celebrate my weight loss like it was her own! Very nice. I wish you all the success and hope there will not be any delays in your process.

I am wondering if I need to start on Prolia injections as well. Seems like 63 is way too young for that. I feel betrayed by my body. But this has to get stopped NOW. Osteoporosis could really curtail my ability to ride my bike or my mule. A fall could be disasterous.

Ah, one of my favorite topics - holiday menus! Since I am gluten free, I have learned to cook entire Thanksgiving and Christmas meals without any wheat products at all. I might have some bread rolls on the side for die hards like my husband who can't celebrate anything without those horrible while rolls, but that will never change. Anyway, my meals are healthy and delicious. I use lots of veggies, prepared fairly simply, without sauces. There is so much you can do with broccoli, asparagus, beans, summer squash, and greens, with just light cooking. I make a cranberry dish using OJ, geletin, but no sugar. I do not add sugar to the sweet potatoes, no cream soup to the green beans, etc. I do use a gluten free dressing mix to stuff the bird, and that is my one indulgence that is high carb. I actually think my guests and family feel better after a healthy meal. They are full, but not "drugged" from the intense carbs and sugar. Pumpkin pie is made from scratch with monkfruit sweetener. If guests want to bring other desserts, that is fine, but I stick with my yummy pumpkin pie. I always make one without crust, so it is more like a pumpkin custard, and that works for me just fine. There are always mashed potatoes and gravy, but i skim the fat off the turkey juice, and make the gravy without wheat. The real key is to EAT YOUR PROTEIN FIRST!!!. Then veggies. Then just a bite of the carbs like mashed potatoes and dressing. If you eat slowly and chew well, you will be pretty full by the time you reach the carb bites. Send home all the left over desserts with guests. (Except the pumpkin custard!) Send home any left overs that might be tempting - like the carbs. If you keep the left over healthy veggies, along with the meat, you will have lots of nice healthy lunches for days to come. Keep the bones and make bone broth for soup. Another tip is to eat before the big meal so you are not starving. Something like a cup of lentil soup an hour before the meal will curb your appetite and help you eat slower. I have done this for years, and have never gained weight during holidays.

My PCP was my biggest cheer leader. She was so encouraging and supportive, and documented my progress over the 6 months so thoroughly that there was no question of insurance denial from her end of things. She knew exactly the right verbiage to use and all the "buzz" words the insurance company needed to see. When I had doubts, she gave words of wisdom that bolstered my courage. I would suggest considering another PCP who will be supportive and believe in the surgical process. Some just don't understand why surgery is the last chance for some of us - no amount of dieting will change the damage we have done to our metabolisms, and for many the greatest chance of longterm success rests in the surgical option.

Doesn't sound right to me.

I agree that crunch is important. When people feel "crunch" they think it is a cricket leg or some other part, which it isn't, but that is the perception. Including crunchy cactus seeds (very similar like chia seeds) gives a reason for crunch and adds a layer of texture.

I think 18:6 has really helped me. It boosted me past a stall, and now is maintaining my goal weight. There is something very significant about the fasting period. I try to do most of my exercises during the fasting time, which supposedly boosts the fat burning. But the limited eating window really helps curb the total caloric intake. There have been days lately where I have really "blown it" with my eating plan. I still eat only healthy, non processed foods, but I seems to be hungrier and needing more calories. But....... my weight is still remaining a few pounds below goal, and I think IF is the tool that is helping that. When I hit a stall a while ago, I added alternate day IF (500 cal one day, 1,ooo the next) and it really knocked off the pounds like magic. Got me to goal. the next layer is to fast 24 hours one day a week. The final layer is a 72 hour fast maybe every month. So there are lots of IF tools to use and it really helps take the anxiety out of maintanence. I fear losing control and regaining, but these IF tools give me confidence that things will go well and I will be able to maintain.

Yup. 42DD to 36B here!