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Yea, if 160 grams works for you, it's not high enough that I think it will be problematic at all, I only shared all that for awareness. I personally think you'd also be fine at 125 to 140 as well, but you know your body best. If you feel better at 160, do 160. The biggest potential issue for most people eating higher amounts of protein is an increased risk of kidney stones. I doubt you're eating enough excess for that to become an issue at all, but If you've ever had one, then you know it's something to be avoided at all costs! If you haven't ever had one, imagine a grown man (with a pretty high pain tolerance), rolling around on the floor crying for his mommy. That was me back when I did Atkins and had kidney stones ~twice a year. Ah, the good old days! 😬

@WendyJane Thank you for your comment. I strength train quite a bit and I have been playing with the amount of protein that is suitable for my body. I noticed that If I drop lower on protein my body cannot handle my workouts and I am not building muscle. I tinker between 170-177lbs so this is actually okay. I do follow a whole foods diet. Lots of veggies, fruit, eggs, avocado ect...heck I even eat a piece of sourdough bread that I make with some kerrygold butter as my pre-workout meal. I have spoken to my primary doc, nutritionist and my surgeon and they are not concerned with the amount of protein that I am eating. My typical day is: pre-workout is sourdough bread and butter, after workout I make my profee, breakfast a few hours later is 1 egg, 1/2C egg whites, Turkey breakfast patty and cheese. Lunch is always a lean meat and lots of veggies, dinner is some sort of meat, veggie and carb like air fried potatoes, something like that. Snacks typically range from jerky, Greek yogurt with berries, string cheese, sometimes chips if I am feeling sassy lol My only thing I cannot eat is shellfish because I am allergic otherwise I am open to anything! @SpartanMaker I rarely eat red meat, my protein mostly comes from lean meats, eggs, protein powder in my iced coffee things like that. I will say I like eating this way, I feel good, my recovery is easier, and it helps with the cravings. When I don't eat enough of the good stuff (i.e weekends are a struggle for me) I get off course and not just a little but a lot. I was looking at overnight oats for my weekends! I haven't had them in a long time and I figured it would be good after my long runs. So I will definitely give those a go! I like the simplicity of that breakfast! Soups after a workout probably are great for you since you run long distances- what kind of soups do you eat? Love Greek Yogurt with berries and granola. I just found this granola from Magic Spoon and its delish!

As far as breakfast is concerned, it's hard to go wrong with Greek Yogurt. You can add additional flavors to it if you like, throw some fruit on it, and maybe some granola (I add protein boosted granola), and you have a solid breakfast with 25-35 grams of protein depending on serving sizes. It's super portable if you need to eat at your desk (just keep the granola separate from the yogurt until ready to eat). Another option would be overnight oats. There are lots of recipes online, including some that have additional protein added to them. The nice thing about this is it's also easy to customize based on your needs and literally all you need to do in the morning is grab and go. It's great if you workout in the morning before work and don't have a ton of time to prep something. My final suggestion may honestly be a little weird, at least to many Americans. In a lot of cultures, they don't actually eat what we in the US think of as traditional breakfast foods. Breakfast is often simple and last night's leftovers many times make an appearance. In some Mediterranean cultures, one of my favorites is just an assortment of things like a slice of leftover bread, some olives and/or fruit and a slice of cheese. You can add in a boiled egg or two and get a simple and healthy breakfast that's easy to take on the go.

In the summer, I'm a huge fan of "bowls" for lunch/dinner. Take a base of your choice like rice, brown rice, farro, quinoa, etc, add whatever veggies you like and then your protein of choice. If desired, you can also add some sort of sauce/dressing. The nice thing is you can easily meal-prep these and even vary the ingredients slightly in every single bowl just by having a few different base/veggie/protein choices available. It's also easy to adjust them to your tastes, as well as change the proportions to fit your macros. Also, for the most part you don't even need to heat these up. I eat them cold (or more often at room temp), all the time. I'm also a big fan of soup (yes even in summer), because it helps me rehydrate (due to the salt and fluid), as well as get some food in me after my workouts. I totally realize that for many people, the thought of something warm post workout seems odd, but it works for me. As to the amount of protein you're eating, I think that's okay (and not likely dangerous), but honestly is a bit higher than you actually need. I know in some gym circles, they push as much as 4 grams per kg of body weight, but there's not a lot of evidence that even strength athletes need more than about 1.6 to 2 grams per kg. Keep in mind that your body can't store excess protein, thus what it doesn't use for muscle repair just goes to waste or gets stored as fat if you're eating in a surplus. Another consideration as @WendyJane mentions is that your ability to metabolize protein is limited. While I think the rate at which it can be metabolized is actually variable and likely somewhat dependent on overall bodyweight (some studies suggest it's around 0.3 to 0.4 g/kg/bw), the net effect is that it may actually be a lot less than 50 grams for most people. For this reason, it would be ideal to actually plan on eating about five meals a day, rather than the traditional three. Further, keep in mind that the ability to metabolize protein IS NOT the same as the rate at which your body can induce muscle protein synthesis (i.e. use protein to repair repair your muscles). That rate may be as low at just a few grams per hour! That said, there's not a lot of evidence that high amounts of protein hurt the kidneys in healthy people. Yes, certainly if you have kidney disease, you should follow your doctor’s advice and limit your protein intake. For everyone else, the danger is pretty limited (or even nonexistent). I would say that if your higher protein intake is coming exclusively, or almost exclusively from meat (especially red meat), this is a lot more likely to potentially cause renal problems. Now keep in mind that when we look at whether or not a high protein diet can cause kidney issues, scientists always look at EXCESS protein. In other words, it's not the total protein intake that matters. It's the amount in excess of your needs. As someone involved in strength training, you do need additional protein to repair your muscles. As I pointed out, your actual needs may be less than you think. Like a lot of things, it's best to not assume that more is always better. Obviously some protein is essential, additional amounts can be beneficial for some people, but there are potential downsides to eating more than you actually need. Certainly your call, but you might try dropping that down to ~125 to 140 grams. This will open up some options to get some additional veggies or whole grains in you that will help with athletic performance, while still supporting your goals regarding body recomposition. FYI, my statements about protein needs for athletes is based on the latest Nutrition and Athletic Performance position statement from the American College of Sports Medicine. Sorry for yet another long post. I geek out on this stuff and just wanted to share.

Why on earth do you want to have 160 grams of protein? Are you trying to kill your kidneys? Too much protein isn't good for you, and your body only metabolizes 50 grams max at a time. What is your eating routine? Do you eat snacks too? Are you drinking protein shakes? What are your absolute yuck foods on your list so we can stay away from them? What do you like to eat?

I need some new fresh meal prep Ideas! My goal is to hit a minimum of 160g protein and 1700 calories. Anyone have some good breakfast and lunch ideas for a gal who works in an office? Hit me with some recipes!

Yesterday.....turned out to be a busy day.....and that hadn't been the plans. Was a scheduled day off work.....and zero work was done. I mean, it began as planned.....early morning, coffee mug in hand, world news on TV.....then local news....then made breakfast...eggs & sausage...vitamins.....shower.....clothes on....wallet in pocket....car keys in hand....out the door to run errands. Chaos occurred shortly afterwards. Fun chaos. Happy chaos. @GreenTealael. what you stated before, about compatible core beliefs.....it had been resonating in my noggin. More on that elsewhere.....but allow me to say a heartfelt THANK YOU. At some point after returning home early evening....in between phone calls, texts, family-work-and that fun chaos follow-up.....I remembered it had been 12+ hours since foodz. There were a pair of succulent little fillet mignon cuts in the fridge....and some portabellas, too, Bamsucka!!! Superfast meal came together. Was able to know it down....chewing like a responsible adult and was giving it a good 30 mins before inhaling a bottled water or 6. That steak was seasoned like a freakin salt lick, lol. Gotta slow my roll on sodium. I'd almost made it to that post-meal 30 minute mark before the phone rang.......fun chaos was summoning me back into the frey....and I didn't hesitate to roll wid it. 3 hours sleep.....and here I am...watching news and sipping my morning coffee.....sun is thinking about coming up. I don't know what this last day off work will hold in store.....but I'm packing a protein bar or something just in case.

Hello SammyGold, Welcome to the Bariatric Forum. I was on a GLP-1 since 2013 without knowing it was a GLP-1, and it changed over time. I was prescribed it by my endocrinologist for my diabetes. What I did once I started on Mounjaro was to lose about 70 pounds, and changed my eating habits to protein and veggies. That's all I ate. More Veggies than protein. I have a bad hip and decided I would take the next step and get the Roux-en-Y Gastric Bypass Bariatric Surgery. While I am only 7 weeks out since surgery, I have seen a huge difference on the scale, and in the size clothes that I can wear already. My face doesn't even look like my picture anymore. I had to lose weight and get my BMI down so I can get a new hip, and I'll be getting that in August, I have exceeded the goal, and plan to keep on going. With the GLP-1s that I was on, I never experienced nausea, but that is a huge side effect for many. It has to be the right dose for you, so look carefully at the different meds, and find out what your insurance covers before you ask for a specific medication from your provider/doctor. Insurance companies are getting ridiculous about weight loss drugs and surgery. They deny due to the cost of the medications. 6 months worth of GLP-1s can cost what it would if you had a gastric bypass surgery!! So contact your insurance company to find out what they cover for weight loss. That is my big take away!

I totally get the counting reps thing. I sometimes feel the exact same way, so you're not alone there. I did want to have you clarify something else if you don't mind? You didn't mention any specific goals for wanting to lift, other than you were told you're supposed to do it. Is that really the only reason you're thinking about lifting? Sometimes having strong motivators can overcome the negative feels about a behavior, I mention this because if there was something else that was driving you to want to strength train, it might go a long way toward getting you lifting. If there's not really anything else, that's fine too, it just means the key for you may lie in "non-traditional" strength training. What's "non-traditional" strength training? Well, it can mean a lot of things, but the first thing that came to mind was Yoga. Depending on the style of yoga you choose, you can get quite strong. Since yoga is primarily isometric training, there are typically no sets and reps to count, you simply hold poses. In person classes would be the best place to start IMO, but there are online things available as well. I just think the instruction available via a class is worth the extra expense. Plus, there is value in suffering together, as that can be really motivating for some people and help keep them compliant. If it's just online, some people find it really easy to skip. You know you though and know which might be better for you. Another option to consider if yoga's not your thing would be fitness classes like Les Mills, Orange Theory, or even crossfit. I'm already on record for saying I'm not a fan of crossfit (mostly because it comes across as really cultish), but if it gets you out there and moving, please do crossfit! As far as traditional exercise classes, some are going to really just be cardio based, but some of them do emphasize at least some strength work into the class. Note that these types of classes are a lot more likely to use sets and reps, but typically the instructor will be the one counting, so all you really have to do is follow along. Just like yoga, the social aspect of this type of class can also be really great to keep people motivated and returning. Next up in the non-traditional arena would be certain sports like rowing, swimming, gymnastics or martial arts. Sure these aren't traditionally thought of as resistance training, but you can get quite strong participating in them recreationally and they would contrast nicely with the exercise you're already doing. Finally, I'm going to mention something that's somewhere in between a fitness class and traditional strength training. This would be some combination of functional fitness, calisthenics & plyometric training. Don't worry about the terminology for now. The idea here would be designing a workout that has you do a specific type of exercise until failure, rather than using defined sets and reps. This means no counting. You simply do an exercise until you can't anymore. Alternately you do them for a specific amount of time such as one minute. You can use an app on your phone to time yourself if doing the "by time" method, so again no counting. The observant among you will recognize that this is very "crossfit-like". Again, I don't hate on the approach, I think it can be effective depending on your goals. What I take issue with are the zealots that think EVERYONE must do crossfit, or that if you don't do crossfit, you're somehow exercising wrong. Crossfit type workouts can get you quite strong, but are typically less effective at muscle hypertrophy and are not that great at building muscular endurance. Anyway, just my thoughts so far.

What's up, folks. I'm a 40-year-old guy who's finally admitting my diet has been complete trash for way too long. We're talking years of wings, pizza, and basically everything that tastes amazing but makes me feel terrible afterwards. I've been researching GLP-1 medications and I'm both curious and overwhelmed by all the options. My eating habits are pretty much what you'd expect from someone who thought fast food was a food group, but I'm hitting that age where I can't pretend my metabolism is still 25, and I'm sick of feeling like garbage all the time. I'm looking to connect with people who've been through this. Whether you're researching like me, currently on GLP-1s, or have experience to share. I'd love to hear about your journeys, what worked, what didn't, and get some realistic expectations. Also interested in how people changed their eating habits alongside these meds, because I know I can't keep living off junk food forever. Thanks for having me, and looking forward to learning from everyone!

I was diagnosed with Type 2 diabetes about 3 years ago, and after struggling with both my weight and blood sugar control, I made the decision to have gastric bypass surgery in March 2024. It's been quite a journey so far. It's been about 15 months since surgery, and honestly, it's been both harder and more rewarding than I expected. Some days I feel amazing with more energy than I've had in years, and other days I'm frustrated with how little I can eat or dealing with dumping syndrome. My diabetes numbers are slowly improving, but it's been a balancing act figuring out how to eat enough protein in tiny portions while not spiking my blood sugar. The good news is I'm off my blood pressure meds completely now!

I had problems meeting my protein goals and honestly fluid. I’d get close. I ended up doing water enemas to make up the difference so I didn’t end up needing it fluids the first week. (Yeah, gross I know). I had issues getting the non-premixed protein shakes down after surgery and then eventually any protein shakes. I went from loving sugar to despising it. Literally thought I was prepped and bought tons of crap that I just couldn’t stand after surgery Since you can walk at discharge I ended up going shopping daily for whatever my body said it wanted. Fairlife milk is a godsend. Yes, it’s just milk…. But with added whey protein so it pretty much tastes the same, or darn close. Runny eggs… soufle… custards without sugar, I ended up loving this wanna be 7 layer dip type meal with mashed beans, sour cream, avocado and hot sauce. Tomato basil soup with goat cheese (Campbell made with milk rather than water, basil (paste from a squeeze bottle) and a chunk of goat cheese swirled in after melting. Those ended up being my jam until I could add in tuna packets with various flavors (they make a ton now) and shredded chicken (then blended on pulse and mixed with avocado so it didn’t get dry stuck). Getting used to 1 can of soup being 4-6 meals was a bit of a shock. I had a ton of tiny meals in the fridge and would just sit down every 2 hours with some protein thing and slowly get it in. Then wait 30 min and set water timers. If I wasn’t “caught up” to where I should be by the end of 2 hours… I’d then sit and have to focus it down till I got it in. Don’t leave water till last minute, you can’t chug.

Before and after. Baked Parmesan crusted chicken covered with garlic, spinach and tomato. That one breast is like 4 meals. Pea protein noodles are gross. 🤢

Yea, honestly a lot of people just want to get in and out of the gym and not be bothered. One thing you might try though would be group fitness classes at the gym. As a general rule, people are a bit more open to talking to others in these classes and as a bonus, they tend to be dominated by women. Yoga might be another option since most yoga classes are like 90% or more women. Just be aware, there may be a higher percentage in yoga classes that are vegan or otherwise won't be happy with your penchant to hunt.

I’m in the middle of getting approved for surgery myself, so I’m not on the liquid diet yet but I’ve been doing a lot of reading and prep too. From what I’ve seen, a lot of people recommend broths (like chicken or bone broth), Jello (sugar free of course), and protein shakes and electrolyte drinks like Gatorade.

@SpartanMaker I have never done crossfit so I am not sure if it is like that, I just did research online to find what works. But it is fair to mention that these workouts were based on the beginning of my journey. It has been a good starter to get into form, getting used to those exercises, and finding what works. Its rare I do superset now or only if I am on a time crunch. Now I will spend 30-45min lifting heavy. I have seen better results doing cardio afterwards than doing before. When I was at the beginning of my journey I would start with cardio and end with strength, It wasn't until I switched it up I noticed a difference in my body composition. Maybe that is not the same for everyone? However, now that I am a year plus out I am curious if I switched it again if I notice a different. I am going to do this experiment and get back to you! I also eat anywhere from 150-175g of protein a day, so maybe that has something to do with it? @Bypass2Freedom I can also add what I do now in order to gain more muscle if you want. I'm not ripped but my arms gets lots of compliments HAHAH!

My husband bought me a sample pack of Vanilla Clean Simple Eats to put in my Easter Basket. I mixed it with some fair life milk and put it in my coffee but not before I took a swig of it to taste and see. I was pleasantly suprised that everything i had heard about that brand was true. The price for an entire bag is bit of a shock to my Western Pa sensibilities (aka cheapness 😆) but it’s a solid protein powder.

It's really hard to properly design a workout program remotely since a lot of the things I would normally recommend would require some instruction. I also have no idea what sort of equipment you have available. That said, I'll try my best. Workout Splits: You really need to hit all the major muscle groups at least twice a week and preferably three times. Currently you're not doing this since you're doing an upper/lower split and training twice a week. That means most of your muscles are only getting hit once a week which is not sufficient for growth. If you can only lift twice a week, each of those days needs to be a full body routine. If you want to continue doing upper/lower splits, you'd need to lift 4 days a week (2 upper & 2 lower). There are other ways to break up workouts such as a Full/Upper/Lower, but those are really considered to be more advanced techniques so not really needed at this point. Out of all the possible options, I'd probably suggest Full Body on Mon/Wed/Fri as the most sensible. You'll get the best hypertrophy from that as a newer lifter. Exercise Selection & Programming: I'm going to base my suggestions off the premise that you'll be doing a full body workout as suggested. I also mostly picked from the exercises you were already doing because there's nothing wrong with those exercises and I assume you already know how to do them. Day 1: Lat Pulldown -- 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Leg Press -- 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Chest Press -- 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Hip Thrust -- 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Bicep Curls -- 3 x 12-15 @ 65-70% of 1RM with 2 RIR Calf Raises -- 3 x 12-15 @ 65-70% of 1RM with 2 RIR Tricep Pulldowns -- 3 x 12-15 @ 65-70% of 1RM with 2 RIR Day 2: Upright Row (Cable or machine) -- 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Hack Squat (or Leg Press if not available) - 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Incline Chest Press (flat is also fine if this is not an option. I mostly picked this because it will hit the upper pecs a bit more, as well as pull in the shoulders) -- 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Smith Machine Elevated Reverse Lunge (if needed, Hip Thrusts will be fine as well but single leg work is great for a lot of reasons) -- 3 x 8-10 @ 70-75% of 1RM with 1-2 RIR Machine or Cable Fly -- 3 x 12-15 @ 65-70% of 1RM with 2 RIR Pallof Press (Cable or Bands) -- 3 x 12-15 @ 65-70% of 1RM with 2 RIR Kickbacks (Machine or Cable) -- 3 x 12-15 @ 65-70% of 1RM with 2 RIR Notes: Make sure you introduce this workout plan SLOWLY. For the first two weeks, only do exercises 1-4 on each day. It's also fine to do a bit lighter weight than what I listed for those first 2 weeks. Make sure you're warming up properly. One of the biggest mistakes newer lifters make is not understanding how to warm up for lifting. Do some light cardio for 5-10 minutes, then do some dynamic stretching. Also, before starting your work sets, do one set at ~20% of 1RM, one set at about 40%-50%, and then maybe another at about 55-60%. This means you'll end up doing five to six sets total for each exercise. I'd probably suggest 20-40-60% for the first 4 exercise, and 20-50% for the last 3 exercises. The numbers like 75% of 1RM mean to do the exercise at that percentage of your 1 rep maximum. In other words, you need to determine what the maximum amount you can lift is and then do the math to determine how much weight you should be lifting for that exercise. RIR means Reps In Reserve. If it says 1-2 RIR, the idea is you need to be going until you think you can only do 1 or 2 more without failing. This is important because we don't want to go all the way to failure most of the time. Doing so creates a lot of load on our central nervous system and makes recovery more challenging. You'll notice that I changed the # of reps, % of 1RM and RIR for the last few exercises. This is because these are what we call "accessory exercises" and are somewhat less important. I want you to focus on the first 4 exercises the most. I didn't prescribe rest intervals on purpose. Between sets, just take a few minutes to let your body recover. If you find you can't get through the next set, try resting longer next time. Because there are day 1 and day 2 exercises, but 3 days a week you'll be lifting, you need to simply alternate. This means week 1, you'd do Day 1 on Monday, Day 2 on Wednesday and Day 1 again on Friday. The next week, you'd do Day 2 on Monday & Friday and Day 1 on Wednesday. it's important that you continue to push yourself in terms of the weight you are doing. We call this progressive overload. If the exercises start to feel easier, you need to increase the weight. If you don't, you'll stop growing. Rest is CRITICAL, so I'd suggest skipping the Les Mills classes. I just don't think you can properly do the above exercises at the weight you should be doing them at, and then turn around and participate in a class like that. I'd expect you to be worn out after the above sessions, and if you're not, then you're not lifting heavy enough. Don't do this for more than ~3 months. At that point, you need to change things up again. No lifting program is perfect and all of them will have some areas that could be done better. Further, some people respond better to certain exercises and not others. This is why having a trainer is honestly the best way since they can judge how well you are responding to certain things . We change things every now and again to even out imbalances, as well as make sure you are not stagnating. If you just don't like any of the exercise selections, there are always alternatives because regardless of what social media may have led you to believe, there's no such thing as "the best" exercise for any specific body part. This means if you find that one of these just isn't working, or you just can't stand doing it, we can change it. If you do stop the Les Mills classes, you may need to up the cardio work. I'd ideally like to see a minimum of 3 hours a week (3 one hour sessions), though don't try to jump to that amount right away. It would also be good to mix up the type of cardio you're doing, While uphill walking on a treadmill is good for you, it's pretty one dimensional. I'm obviously a big fan of running, but if that's not something you want to do, maybe biking or the elliptical would be good choices? Rucking would also be something for you to look into as there are lots of benefits to getting outside the gym for at least some of your exercise hours. As you can see, I could probably go on for a lot longer here, but this is enough for now. Best of luck and let me know if you have questions.

I second that the bit about the gym membership turned donation centre also made me giggle 🤣 We have all indeed been where you are now and you are taking a massive step forward to putting yourself first, and I truly respect that. What I respect even more is the fact you are taking time to get informed about your options and the reality before making a firm decision! Surgery, like most things, isn't a 1 size fits all 100% guaranteed fix, but y'know what, it got me out of that slump of "just starting fresh on Monday", and gave me the tools I needed to change my life. Absolutely excited for you!

Today’s win? I didn’t let a rough morning throw the whole day off. I used to spiral the second things didn’t go “perfect.”Even though I kind of wanted to just collapse on the sofa today, I managed to meet my protein target, drink enough water, and go for a walk. It’s the little stuff stacking up that makes me feel like I’m actually building something this time. Thanks for the reminder to celebrate it.

Love this idea. Why did I never think to do that? I was looking through my camera roll the other day and realized I had zero pics of the way I used to eat. And I wish I did, because the difference now is kinda wild. My “after” plates are just a few bites and I’m done. But back then? It was like... Olympic-level portions. lol Might do a fridge shot soon too. It’s gone from being a snack graveyard to actually looking like someone gives a damn about protein. Appreciate the inspo!

Herbalife has some clear protein powder that mixes well with no odd aftertaste. I do that when I need a break from Fairlife.

How can we get this product in that good-tasting coffee we all love? Protein ONE™ Complete Meal Replacement with Multivitamin, Calcium & Iron

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❤️

Weight regain is not something to be ashamed of. Everybody goes up a bit and down a bit. Just restart what you learned many years ago. Start with the protein and hydration, and watch those carbs. It is important to also have some therapy to help you through the emotional eating, or handy eating since you were working from home. I think a lot of people regained over the Covid hold we were all subjected to. Nonetheless, you could join BariNation for a month and join in some of the groups. Groups are with licensed professionals, meet-ups is with peers in the Nation. I believe that when you are involved with community on a regular basis, you will be supported and will be more successful. If you have your own therapist, then that is great, but for 40 bucks you can attend unlimited groups with BariNation, and be with people that understand you and get you. Just a thought to help you during the hard parts. Wishing you the best!!