AZhiker

Exercise. Reading books. Just started a course on CBT (Cognitive Behavioral Therapy) that focusing on changing bad habits. Interestingly, the chosen chase studies are on overeating and poor food habits. I think there is a lot I can apply. The first lesson is about reframing the thought process to see the bad habits as detrimental and undesirable, and to see the good habits as desirable and giving long term benefit. Over time, with enough repetitions, the entire thought pattern about choosing healthy preferences can change. It's kind of like re-wiring the circuits. I've already seen this happen or me with sugar and exercise. Kind of exciting to see that we don't have to be stuck forever in the same old ruts.

I used to be the same way until I gave it up. Getting rid of caffeine and sugar has given me very level energy throughout the day. I wake up ready to go and there is no afternoon slump. One of the best things I've ever done!

No, I have never done 20/4. I would never be able to fit my daily intake into such a small time frame. My restriction just won't allow it. Even with 8 hours, I can barely get everything in.

Jason Fung: "The Obesity Code" and the "Complete Guide to Fasting." Chris Crowley and Henry Lodge: "Younger Next Year." Gary Taubes: "The Case Against Sugar." You cannot eat sugar or refined carbs. They jack up your insulin and high insulin = fat. Period. Insulin prevents the utilization of fat stores. If you get past 3 days without sugar you will not have severe cravings, but just 1 little bite will start the cravings all over again. This is just a commitment you have to make if you want to keep the weight off. Just remember: Sugar = insulin = fat. Intermittent Fasting has proven to be a very powerful tool for me. I fast 16 hours a day and eat my calories within an 8 hour window. This reduces insulin and accelerates fat breakdown. I recently added Alternate Day caloric restriction. 500 cal on one day and full calories on next day. I am doing this every day for now, but this is often done as a 5:2 - 5 "normal days and 2 restricted days) per week. This tricks the metabolism so it doesn't start slowing down. Using IF tools is tremendously empowering and gives you a lot of control of how your body is responding to food. I strongly recommend "The Obesity Code" as your number 1 read. It will all start making a lot of sense and once you understand the physiology, it is very motivating. Best wishes on this leg of your journey. You can reverse this, you really can. You just need a couple of new tools.

I average 700-800 cal/day. However....... I have had great results from alternate day calorie restriction. This can be done every other day or just 2 days a week or even 1 day a week. It helps boost weight loss and has many health benefits. On low calorie days I eat 500/day and then try to get 1100 or so on the alternate days. My total caloric intake averages the same, but it tricks the metabolism and there is no metabolic slow down.

I like them. They go down easily for me and since they are the sweetest tasting thing on my menu, it's more like dessert.

Maybe add a protein shake?

I really think ADF should be the suggestion for anyone suffering from a prolonged stall. (Given that one is already maintaining low carb diet. Exercising also helps, with shifting as much exercise as possible into a fasting period of the day.) And of course if someone can do some kind of 16/8, 14/10, or even 12/12, that helps so much in burning fat storage.

You are gorgeous and look like you are about 16 years old! You kept all the good stuff up top (nice face and chest), while mine all went south. (Face fell, gobbler appeared, and my chest is perfectly flat now, with 2 little saggy bumps hanging at my waist!)

I am so excited to have this new tool. It adds so much flexibility. If I gain a little, I can just do 5/7 or 7/7 for a week and get things back under control without sacrificing nutrition. The more I read about the physiology of metabolism, the more I believe that various forms of fasting are absolutely the way to maintain a healthy metabolism and improve overall health, without feeling deprived. I have been so scared of "what happens after the honeymoon period?" My appetite will return and my restriction will be less. But IF gives so much control and empowerment, that I really don't fear it anymore. I have tools to use that are effective and healthy.

So I am reporting back after a week of alternate day restricted calorie IF. Prior to this week I was averaging about 700 per day and just feeling stuck. This past week my calorie intake (still very low carb) has been 500, 1015, 530, 1175, 540, 1165, 400. That averages 760/day - about what I was eating before. BUT...... TA DA! I LOST 6 POUNDS and met goal weight in the process! That is simply amazing to me. It was quite easy to do. The restricted days were easiest, because I knew I would be eating more the next day. The high calorie days were actually quite uncomfortable, as it was very hard to get those calories into an 8-10 hour window. I was more full than I would have liked, but kept going for the sake of the experiment. I did my exercises every single day, although alternated with light and heavier weights, rather than skipping days altogether. I also tried to get my exercise in during the fasting times for more fat burning. Bottom line: IF is a very powerful tool. 16/8 is great. It does a LOT. But alternating day caloric restriction just shoves it into a whole new gear. I will keep this up for 5 more pounds, then change to 5:2. I'd like to add a weekly 24 hour fast as well.

GOAL!!!!! I am so excited! Can hardly believe it. Still feel that 5 more pounds off would be good, so new goal is 144, It has been 40 years since I have been below 150 and I feel so good. The most amazing thing is to have so much energy and NO JOINT PAIN. Thanks to all of you for your support and encouragement in this journey thus far. PS: So now I have a new problem. Looks like I just got stuck on a saguaro cactus! OUCH! (My ticker.)

Another IF question: Have any of you noticed your urine becoming quite dark? I drink at LEAST 64 oz of water daily, but my urine is much darker than I would expect. Just wondering if this happens from ketosis.

Pound of Cure is great, but you know his biggest push is for veggies, veggies, veggies. Do you know that a red pepper has more vitamin C than an orange, and 1/4 the calories? I believe you can get every single phytonutrient and vitamin from veggies, without any fruit. I agree that berries are an exception - add to smoothies and yoghurt. They are low in calories, but high in nutrition. But for the others, lay off for the time being. I might also have half a peach with cottage cheese or yoghurt. ALWAYS cover your fruit with protein. Best is to eat it for dessert after you already have your protein on board. This is how you prevent those high insulin spikes. You also have to ask why you want the fruit so much. For most people it is to satisfy a sweet tooth, and this is what we must change. Amazing, but if you stop all the fruit and artificial sweeteners, after a bit, a pepper or green bean will taste so sweet and delicious. Lots of veggies have a sweetness to them if your taste buds have been cleared of the sugars and stuff that tastes like sugar. It's all about balance and reframing what we think is delicious.

Way to go!!!!! I love the commitment and the refusal to give up. Tell us what has worked well for you.

My only issue with the IF and resulting ketosis is the insomnia. Everything I read says it will pass, but it's not. I cannot stay asleep. I wake up several times, wide awake. I wake up before my before my alarm and am only getting 4-5 hours of sleep a night. There are suggestions to add carbs to go out of ketosis, but I don't feel I am ready to start adding carbs back in yet. But maybe I am. What do you think? I am working my way through Jason Fung's book on fasting, so I will see if he says anything about it. I love the energy, but not the insomnia, because I fear it will have detrimental effects in the long run. Anyone else experience this?

Get Dr. Jason Fung's book, "The Obesity Code." He does a very good job of explaining that insulin is what really makes us fat. Every time you increase your blood sugar with simple carbs, sugar, alcohol, your insulin shoots up to drive the sugar down, and send the calories to fat storage. When your blood sugar crashes, you get hungry and crave more sugar. This yo-yo stuff can go on indefinitely. The only way to break it is to stop the simple carbs and sugar. The fact that you have cravings after you drink alcohol indicates the same thing is happening. It takes about 3 days for the cravings to go away, and just a tiny taste can bring them raving back. The same pleasure receptors in the brain that are activated by sugar, are the same ones that activate for cocaine. Sugar is highly addictive - that's why it is in so much processed food that doesn't even need to taste sweet. An extra bonus: when I gave up wheat and sugar, ALL my joint pain went away! My brother experienced the same thing. These are such inflammatory foods. Once you see how good you can feel without them, and how bad (tired, achy, cravings, depressed) you feel when you eat them, it is much easier to "just say no." "It's just not worth it."

Same here. Just the food sticking issues are bad enough. I NEVER even want to know if I will dump. Just not worth it.

Wow! Way to go! The psych said that transfer addictions are very common, and of all of them to have, I think exercise is the best option! Not to say you are addicted, but it's so great to have exercise as a release instead of shopping, gambling, drinking, or eating!!!!!

There will be times when everyone slips up, but one should not be flirting with compromise. The commitment is huge. There are days when you won't feel very motivated, but that's where the new habits will kick in and it will be easier to resist and stick with the plan. I find the better I feel, the more motivated I become. Exercise starts releasing happy endorphins and after doing it for a while, it actually can become a preferential activity vs roaming the kitchen and looking in the fridge.

Totally do-able! Here are my tips. 1) Log every bite, with calories and protein. It is the only way you can look at trends and understand what your body is doing. 2) STICK WITH THE PROGRAM. Just do it. Don't cheat. It's not worth it. Just make up your mind to be determined in this and keep focused on the long term goal. 3) Exercise from the get-go. Get a step tracker and work toward 10,000 steps a day. I was doing this by the end of week one post op. Gradually add in other elements - stair climbing, light weights, leg exercises, stretching, swimming, biking, hiking, yoga, pilates, etc. It doesn't have to be at a gym. Set your exercise goals daily. There will be a LOT you cannot control after surgery - pain, nausea, food restriction, BUT you CAN control your exercise. I found this to be very empowering and helpful. Most research shows that people who stick with the food program AND exercise are the biggest losers who maintain the weight loss long term. You have to create a new lifestyle and it must include exercise. I am getting really toned now, with nice muscle definition in my arms and legs. This lean muscle burns more calories than fat, so it will be tremendously helpful in maintaining my goal weight. 4) Give up your addictions NOW - before surgery. recovery is hard enough without going through withdrawal as well. Sugar, simple carbs, alcohol, soda, caffeine. No matter what anyone says, flirting around with this stuff only undermines your longterm success. There is no reason to ever eat sugar again. It jacks your insulin up, which results in fat STORAGE, not fat burning, and creates cravings. Alcohol messes with your gut lining and can cause gastritis, ulcers, and erosion - even years after surgery. Besides, the empty calories are just not worth it. Without sugar and caffeine, my energy levels are higher than ever and constant throughout the day - no slumps. 5) Start focusing on unprocessed, whole foods. This is what you should be eating for life. If it comes in a box, don't eat it. Down the road when you can start adding carbs back in, make them whole cooked grains like quinoa, brown rice, teff, steel cut oats, amaranth, millet, sorghum, legumes like beans and lentils- not processed flours which absorb quickly and jack up insulin. Avoid wheat and corn as much as possible - they are the worst for raising insulin levels. Learn to love veggies when you can start having them. 6) Develop some mantras to get through tough situations. Mine are: "I AM NEVER GOING BACK!" "IT'S JUST NOT WORTH IT!" (When tempted by some treat or bite.) "I CAN'T HAVE THAT NOW, BUT I WILL HAVE IT LATER." (Foods will come back, gradually - just not right away. You WILL have versions of your favorite foods again, but you have to be patient.) 7) Above all - you must look forward to a new life that you will LOVE. Look at all the challenges as just another chapter in this new adventure. Stay positive about the changes you are making. Don't look at this as deprivation, but rather as a whole new you that is going to emerge as a beautiful butterfly. It is going to be hard sometimes, no doubt. But just the fact that you are asking this question shows that you are serious about making the changes and wanting the very best outcome. It takes tremendous effort - it really does. "There ain't no such thing as a free lunch" here. WLS is only a tool - it will help get a lot of weight off, but YOU have to do the rest. Go into this with fixed determination and you will be fine.

I was in the same boat last year - wanting to get the surgery by the end of 2018 since the deductable had been met.....but it didn't happen, even though I let the office know from the beginning that I wanted it done by the end of the year. There were delays and errors in losing documentation, submitting incomplete info to the insurance company which led to denial, then resubmission, etc, etc. I ended up having surgery in Feb 2019. But it turned out OK, because there have been a lot of expenses this year, too. Some ER visits for a blood clot, lab work, and various followups with other doctors to take care of other matters - sleep doctor, orthopedist, PCP. I need a new sleep study now, mammogram, bone density test, and I may get my upper eyelids done due to decreased field of vision. I am sure I will meet my deductable again this year, so am trying to wrap up all the "loose ends" and get everything done in 2019. If you don't get your surgery by the end of the year, there will be lots of opportunities to make up for it next year. Don't fret too much over it. You can only do what you can do. Trust it will work out for the best either way, which it will. Best wishes!

I have been doing 16/8 for a couple of months about 600-700 ca/day, and then got stuck for about 2 weeks. So in addition to the 16/8, I started alternate day caloric restriction: 500 one day, at least 1,000 the next, and so forth. I continued my exercise regimen. Well, this is unbelievable, but last week I lost 6 pounds!!! That's more than I've ever lost in a week, from the very beginning! I am just a couple of pounds away from goal now, and very happy that this new IF tool has been so powerful. It is really good mentally, as well. On the low cal days, it is easy to maintain the restriction, knowing that I will be stuffed the next day. It is actually pretty hard for me to get in 1,000 cal in 8 hours. I've had to stretch it to 10. But the results are fabulous. I feel good - lots of energy, no hunger at all. The alternate day is actually much easier than the 16/8 by itself. After I hit goal plus a few pounds to spare, I plan to continue the 16/8 and maybe do just 2 days a week of restricted cals (5/2). Might even add in a 24 hour fast once every couple of weeks. I am reading Dr. Jason Fung's book on IF and finding it so informative and quite fascinating. We all know that IF or any kind of fasting kills off senescent (zombie) cells that contribute to aging, mental decline, osteoporosis, and increased frailty with age. We have all heard that a 3 day fast prior to chemo makes the chemo much more effective in killing off the cancer cells, while maintaining health of good cells. But I did not know that a 7 day total fast (nothing but distilled water) once a year is potentially a potent cancer preventative (gives the body a chance to knock off any aberrant cells before they get a hold.) This is something to think about for the future, once my weight is stabilized.

Keep your chin up. There really is light at the end of the tunnel. A denial can be appealed. This whole journey is about reframing how you think about food, exercise, and a new lifestyle. It can be scary because everything is going to change. You have to to courageous and embrace the changes as you launch into new experiences with food and yourself. Some people get very negative about all the things they have to give up. They fail to see all the wonderful options that are open - new foods and new ways of thinking about life and yourself. This waiting time can be one of those "reframing" exercises. Choose to see it as an opportunity to learn patience (you will need it when you hit a stall), perseverance, and flexibility. Learn all you can while you wait and as hard as it is right now, this too shall pass - truly it will. Hand in there!

Agree with all above. I learned to get copies of EVERYTHING to keep in my own file in case something got lost. Sure enough, the doc's office lost my sleep study results (BUT I HAD IT) and they couldn't find the cardiology clearance (BUT I HAD IT) and then they lost the psych eval (BUT I HAD IT)!!! The insurance initially denied my surgery because of the missing psych eval. It took me nearly a year to jump through all the hoops, but I think it was a good thing. I had time to really think through the whole surgery idea and make sure it was what I really wanted to do. I watched a ton of videos and read a lot of literature, so I think I was well informed about the good and the bad. I also started making major dietary changes so that I wouldn't have to do that after surgery (eliminating sugar, soda, caffeine, alcohol.) I do not regret the year's delay. Only wish I had done it earlier in my life, but then again, I might not have been to point of absolute commitment to the program because there were no other options left for me at age 63, which my joints failing and my health rapidly declining.