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Maybe I should make this a thread, but I recently got the flu. I had been under the impression that I would never be able to take any pain meds. The inflammation was so bad my doc suggested children ‘s medication. It worked. I took what a 60 lb kid would take in liquid form. I felt better and could sleep. I stopped ASAP. It was liquid Motrin and powdered Tylenol. I just kept switching back and forth like you do for sick kids. I was surprised there was anything I could take. Also, I was surprised that regular osteoarthritis symptoms and mild asthma can be controlled through a high protein/low carb lifestyle. I stopped taking all shots and meds 3 years ago. (Not for asthma, that’s a different beast, but my baseline is back to where I was at 20. I’m 57 now.)

Hello all o/ I am hoping some of you can help me with some questions about life post SADI. I had RNY in 2013, and on 6/2023 I had it converted to SADI. This is a new procedure at my doctor’s office. They’ve never done duodenal switch procedures and I was one of the first people to have SADI. The Dietary information given to me was the same they give for RNY/Sleeve patients. There isn’t anyone for me to really talk to at the support group about it and while my nurses try to be helpful, it’s not the same as getting info from people who have lived through this. Ever since surgery I have been extremely hungry. I haven’t had any kind of restrictive feeling you would have with the original RNY surgery. My doctor said part of it was because when she reversed my RNY she left me with a bigger stomach than normal (to help prevent pressure on the suture lines and leaks). When people were eating 2oz of yogurt I was able to eat a whole cup, and my doctor told me it was fine, she wanted me to eat more with this surgery. The problem is she has never said how much is too much. She said just meet my Protein goals (80 -100grams) and everything else will follow naturally. As the months have passed and I have been trying to eat more normal food, I have noticed that I am already slipping up. I am constantly hungry and find I am just watching the clock for when I can eat again, and I am overeating. And eating the wrong things. The amount of gas I have been experiencing is unbearable. I am having a hard time pin pointing exactly what is making me this way (the only two things I know with out a doubt seem to be potatoes and Onions… two of my favorite vegetables ) I was sick for 3 days after Thanksgiving from eating stuffing and mashed potatoes. I am so grateful that I work from home right now because I don’t know how I can be around people like this. I am ok until around 3pm, then the bloating starts, and the gas keeps me up all night. It’s not gentle, it sounds like warfare. The tiniest poop might come out with gale winds force. I can’t go in public. No amount of Gas X or Beano seems to work. I need to get a handle on this. I am taking my vitamins/calcium religiously. I am eating about 60-80 grams of protein a day, but found I am eating larger portions than I think I should be, snacking, and eating too much carbs. Just basically I’m off the rails. I am still losing weight, but probably not what I could be. I do plan on talking to the dietician again but would like to hear from people who have lived this life first. Can some of you share your experiences with me? Are there certain foods you must avoid because of the gas? Is there a certain number of carbs/fats/protein you’re aiming for each day? Does it get better? Can you eventually eat friend onions with your fajitas again? Did you struggle with hunger? I would love to hear everyones experiences and what has/has not worked for them. Thanks for the support!

Thanks for the replies everyone. I am hoping it'll be a smooth recovery but I understand it's a huge procedure and costly, it's still something I believe will help me along my journey. I just feel so uncomfortable with my arms, way more than the loose skin on my belly and legs. I understand it might not be as drastic as some other cases on here and in no way did I mean to compare myself to anyone else's struggles. It's just something personally I have had trouble with and wanted to know how the recovery process is and how you view yourself after. My surgeon said there's two people that usually come into his office. The first one is someone who doesn't have enough loose skin and doesn't really qualify for a brachio (they are more looking at lipo and skin tightening procedures). The other patient is someone who has huge amounts of excess skin (people who've lost between 150/200 lbs with poorer skin elasticity) and have no other options except a brachio (less invasive procedures would not make a difference). He said I sit right on the cusp of absolutely needed a brachio to see the results I want. He said my skin elasticity is good but it won't ever bounce back to a normal size without skin removal. He said I could do skin tightening I believe they call is morpheous body but it won't get rid of the flap of skin under my arm. He suggests it to his patients who qualify who are more concerned about scarring. I personally don't care about scars. He also noticed I have a lot of loose skin folded over on my bra line so he is recommends the brachio with the bra line skin removal procedure for me. Of course I want brachio, but I am going with what my surgeon thinks is best and that is the removal of the skin. I included some other pics, sorry I don't take the best pictures but hopefully, you can see my arms a bit more if you were curious what my situation is. Again, I am in no way comparing my physical shape to anyone else. We all have different circumstances, bodies, elasticity, goals, etc. I don't have the photos from my surgeon yet (the before, clearest photos) but you can see more of my arm hangage here in these photos. No, it doesn't look super obvious when I wear long sleeves pic for reference (I am always wearing long sleeves) however I personally would like to have a brachio to feel confident in t-shirts without that arm flap wacking against my side.

@Candace4283 I have on hand Ondansetron subliminal that helps so much for nausea? I’m not dealing with that now but so much pain but it’s only 3 days out. I’m trying cream of shrimp soup/milk to thin…blended…little protein powder and bay seasoning and protein drinks mostly.

Fantastic.. maybe pack some protein snacks next time? I've been missing meals too these days but I'm also not working out .. my period was so painful this time n I had meetings during my gym times but at least my cals are good. Last night I got home late n had pcs of Filet Mignon lol same story different protein. Hopefully we can go back to routine soon

I found some good bariatric recipes on Pinterest. I love bread, but a recipe I discovered in my preop days is really good. It’s called cloud bread, no carb and high protein. I also found a great book online by Megan Moore called the Complete Bariatric Cookbook and Meal Plan. It’s broken down by recipe category and even lists the stages.

This year, I'm going home for Thanksgiving. It's the first time I've been back in 20 years. I have some family members who don't know/approve of surgery so it's going to be a bit tough, but I will try and treat like a normal, get protein in first, then veg, then carbs. and no snacks in between.

Thank you amber, this is great suggestions for my coning days. My program now only count protein. I am still in liquid stage, in 2 more days i move to puree food then 2 more week whole food which is when i will need to make the real adjustment to food choices for my life forward. Reading this fourm, with many great experiences give me hope but it is for sure not an easy journey, but easy journey got me where i am now

Hey congrats! I wanted to let you know while I myself haven't been through this surgery, my mom has had it. She said it doesn't hurt as bad as you'd think. Plus they are pretty good about giving you what you need to be comfy med wise. I will be having mine the 14th of next month, and I'm pretty nervous too. I think the biggest thing is going to be sticking to directions. Making sure not to drink during meals, waiting for so long before and after, getting in enough water or protein. But I think it will go well, please keep us updated on how it goes for you ❤️ You've got this!

Hi, My surgery is the 22nd. My dr. Has me on a liver reducing diet consisting of protein drinks broth, sugar free Popsicles and jello. Any chance you're on the same one? I have extremely chapped lips and wondering if it's normal

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.

You’re doing fine! I am 142 days post op. I was able to walk short distances on day 4-5(about 2 mile). Around day 15, I could walk 7-10k steps daily pretty easily. There was a bit of pain like a stomach cramp but it wasn’t too much just an uncomfortable lump in the stomach while I walked hard or fast. As for the soup thing, I know this isn’t good advice but this is what I did to stay a bit sane. I used to put a small piece of something in my mouth would chew and then spit it out. To get my tastebuds out of their torture. You could try fat free Greek yogurt to alternate between your soup flavors. 1 cup of yogurt, mix with water and salt to taste and enjoy your sour yogurt. As for the carb and fat thing you’re still in the recovery phase so don’t really worry about that. Once you reach day 30 and can eat normally, the goal would be to eat a similar ratio of carbs and protein daily. Example: 100g of protein and 100g of carbs. Don’t be afraid of carbs and fats though! They fuel the body and help the organs work! You need them to have energy to do stuff!

A content warning first... this post is about poop. I have been on the protein shake version of the LRD for 9 days, and while my... bowel had already slowed down today I suffered extremely painful constipation to a point I have never experienced before. I'm actually historically very regular, if anything I tend to have the opposite problem, so maybe I am more surprised by this than I should be. I was trying to... pass the really hard, dry, dark stool for hours, and there was bleeing involved at some point. I am wondering if anybody else has experienced this, and if they changed their LRD strategy because of it. I can't imagine this continuing for three weeks. I wanted to add that I am taking Rybelsus but I had tolerated it very well until now - however constipation is a known side effect so I thought it was worth adding. I have been on it since November, but my doctor increased my dose about the same time I started the LRD. I have contacted the coordinator for my surgery, but other than making sure I wasn't dehydrated I didn't really get much useful advice. Anybody had a similar experience?

I like the compliments but I also use it as fuel to stop eating and to keep trying. After all the nasty rude comments this is a welcome change to my ego and when I’m exhausted and exercising I focus on the good changes and push on. After my surgery I hit an almost 4 weeks of no weight loss. It was heartbreaking and I almost gave up. Those positive comments kept me trying and sticking to the diet. My problem was I was on the wrong type of protein supplement but it was torture. Take the compliment as a positive. I tell people I will be the grandma on the beach wearing a thong and looking fabulous . YEAH.

Now I want to know what you’ll do about Halloween first! But at every food based event, I try to hydrate as much as possible then focus in only the foods I really want (even if it is dessert). In the early days I would bring protein shakes along because there’s almost no protein in pies. 🤣

So I had the Sadie, I have gas every day because the sugar alcohols in my protein drinks give me gas. I will also get gas if I eat Suda for a vegetables, high fats or simple carbs. The gas I really can’t control. It gets pretty abundant and I can’t always get to another room before it comes out. But go into the bathroom you can completely control. It’s not some sudden urge where you gotta go right now. If you’re not eating a boatload of sugars and fats you’re not gonna get diarrhea. You’re gonna have normal bowel movements and you can control them just the same way you did before bariatric surgery. Now they do sell tablets that you can take. It is a form of a business that deodorizes your body from the inside so that your gas is not as bad as it normally would be. It takes you back to pre-surgery gas smell. They also sell odor blocking underwear. But if you don’t take the proper steps, just know that the flatulence from the Sadie is a lot and it smells pretty bad, but if you take care of it preemptively you’ll be OK.

Hey guys! Thanks for taking your time to read and answer I appreciate it. I had Gastric Sleeve last Friday the 14th. I have had a few moments where it felt like I was having low blood sugar, because I was/am prediabetic. It will go away even eating a sugar free popsicle will make it better. My bf told me it's not my blood sugar cus sugar free wont fix that. I have just had a handful of moments that felt like i would pass out if i didn't get something in me. Is that normal? I get in all my fluids and then some, ate my 2ox 3 x a day liquid diet as well. I was getting about 40 grams of protein a day which was all I could really fit in in three meals of 2oz lol. Today I am starting puree so I am expecting it to get better but just curious. I've had 0 complications and 0 dumping as well.

Just checking in to see how everyone else is doing. I had a rough few weeks after I got a virus. Just because of the chemo my body couldn’t fight it so I ended up septic and in the hospital for 10 days with pneumonia and a sinus infection. My white blood cells kept bottoming out but they gave me this shot two times to build them back and so far this time they are holding at low normal. Tomorrow will be a week that I’ve been home and I think I am out of the woods finally, but I am still pretty weak and I am supposed to do treatment Monday so I doubt I will get to feeling much stronger. Probably won’t feel like myself until I’m done with the chemo. 10 more weeks 🤞 I am trying to do a tiny bit of waking like a quarter of a mile at a time a few times a day just so I don’t get out of the habit of exercise but that’s about all I can do. I also contacted the cancer center that one of my doctors is a part of and talked to the yoga instructor and asked if they have a virtual option for the chair yoga and when I explained my situation she said she would get with IT and make it happen for next week. I thought that was so sweet and hopefully will be something I can do to start building my strength back. She said next month they are going to add mat yoga as well so I can build back up to that when I am ready. Anyways I’m pretty proud of myself that I’m still trying every step of the way to keep up with my bariatric journey. I may not be 100% right now but unlike pre surgery I am not letting this be an excuse to just throw it all away. I had a birthday and it was a little unconventional because it had to be virtual but it turned out to be a nice day considering. My mom dropped off carrot cake so of course I have that taunting me In the kitchen. I have been doing real tiny pieces though and it’s actually starting to taste a little stale. Who knew that cake can get stale 😂

My surgery was on the 16th Jan, I have not been losing quickly either, only lost 8kg since surgery. I also had a long time with no loss at all. I spoke to my surgeon at one month, he wasn't worried, he said it's quite OK to lose slowly, in fact it's good. He said it is because my body has been triggered into starvation survival mode, I know I am retaining water. Very frustrating for us slow losers I know, but quite ok, we have to learn to trust the process, so long as you're getting your protein and water as priority. I did get things moving again by eating more, pushed my intake to over 900 cals a day for a few days and this did work for me. I now eat around 800 cals a day, and slow and steady loss of about 1 kg a week for the last few weeks. Things to look at might be bowel movements? Maybe try eating more, Good luck and let us know how you go!

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 am having my surgery in December and getting ready to start my liver shrinking diet for a week followed by my liquid diet. Wanted to get some inout and ideas on what some other people have eaten and drank during their pre-op liver shrinking diet or liquid diet. I have some unflavored protein powder coming in and some soups with nochunks or anything, just want to add some other things in my list for ideas. Thank you for all input and help everyone!

While I absolutely do not agree that it’s likely you will GAiN weight on 800 calories, 800 Calories can be a pretty good amount of food depending on what you eat. for example this is 757 calories and it’s 100 g of protein. breakfast: Caramel “Proffee” made from a premiere protein caramel shake with iced coffee mixed in. (It’s really good and filling with the protein btw). lunch: three eggs omelette with 2% cheese (1 ounce) and tomatoes and onion (1/2 cup). dinner: grilled chicken breast (3 ounce) and zucchini and onion (1/2 cup). snack: oikos triple zero yogurt I use the Baritastic app and I always have the same breakfast but then before I have lunch I plug in my plan and an idea for dinner to make certain it’s okay macro wise. I do pay some attention to calories but protein, added sugars and fat are more important. I also pay attention to my carbs because on some days my exercise is higher and I actually need to increase them a bit. If your dietician is not asking about your activity and your food choices and inky giving you a cookie cutter plan without real guidance I would be asking more questions. These plans need to be tailored to you specifically. if you are having a difficult time finding foods you like that meet the criteria you are definitely not alone. I had to do a ton of research and trial and error with recipes to find a couple weeks worth of meals that I enjoy and I was doing 900ish calories. I scoured the web and found low calorie recipes and also ways to cut calories from things I knew I enjoyed. Basically type “healthy” in front of anything you like and you should find ways to make a more bariatric friendly version. Some days you may need to reduce calories further by having two shakes or egg whites instead to budget for a higher calorie dinner. I don’t love to cook so I make double batches of things and freeze them in individual portions. this has been my lifesaver. For the 800 calories you may have to do a lot of lower calorie lean meat and veggie type dinners unless you cut calories during lunch. For instance instead of 3 eggs you could do five 5 whites and you could even omit the cheese if you need to cut calories further. i would imagine you could still lose on a little higher calorie budget and you have more flexibility in your menu but it may not be as fast as you would like. Either way, check out Baritastic (or another calorie tracking app). It’s very helpful to see exactly what’s in different food and to play around with these meal ideas on an app because you can add and delete and adjust the measurements to figure out how to make things work to fit your plan.

Semaglutide (and other various GLP-1 agonists) effectiveness can be dose dependent. 4 weeks is likely not long enough to see changes especially if you are still at the starting dose. Here’s a link with some decent easy to understand info: https://www.richlandmd.com/cosmetic/semaglutide-dose-for-weight-loss/ Also these meds are used in conjunction with lifestyle modifications. According to a meta analysis reviewing multiple trials “We observed that aside from the administration of semaglutide, reduced calorie diet and increased physical activity were also part of the intervention. Hence, semaglutide alone probably will not be able to achieve an 11.85% weight loss” https://pmc.ncbi.nlm.nih.gov/articles/PMC9758543/ Take a look at your early post op diet plan and give that a try again. If you didn’t have one, I can share that mine was protein forward (80g minimum) with minimal carbs (under 50 g and mostly complex) and low fat (20g) and almost no calories from drinks unless they are protein shakes. *edited to add: These meds can cause constipation so any weight gain could be due to that You really should consider checking in with the prescribing/administering physician to ask about your progress. Best of luck!

Good morning all! I am struggling. Surgery was 10/01 and I have been dealing with morning nausea. It sucks. I can’t really eat or drink anything till 10am ish and the through of protein shakes and yogurt 🤢. Please tell me I am not the only one experiencing this. It’s causing me to NOT hit my goals for water or protein. UGH

1kg a month is perfect right now. Instead of thinking in terms of a specific number you should be losing, think in terms of a percentage of your overall weight. This has an advantage in that the actual number to shoot for drops as your weight goes down. The ideal amount for most people would be one to two percent per month (and certainly no more than three percent). This is right where you're at. Believe it or not, slower is actually better here. The faster your weight loss, the more likely you are to be causing your body to decide you're starving to death. When this happens, your body starts doing things that slow down your metabolism to try to keep you from dying. Of course we know intellectually that we're not actually dying, but your body's metabolic regulation system doesn't know that. It's an amazing system, but it was designed before we had almost instant access to unlimited amounts of highly palatable foods. Thanks for clarifying on the new goal. 65kg sounds like a good goal for now and there's nothing wrong with adjusting up or down even more as you get closer to that. Regarding diet, calories and macros, I'd obviously tell you to defer to your dietitian, though I will say I'm very surprised by the recommendation to lower your protein. When dieting, there are literally hundreds of studies that show the advantages of eating more protein. You should know that overall, I personally am not a huge fan of tracking calories. I know that some people here seem to do so effectively, but for me it just does not work. As I mentioned, most of us aren't very good at actually tracking calorie intake accurately. Even more important to me, none of us have any way at all to know how many calories we are actually burning in a day so tracking intake is only showing you one side of the energy balance equation. Plus, energy expenditure can be highly variable day to day, so even if you did somehow know the exact amount you burned today, it's not going to be the same in one month or one year from now. With all that said, if tracking is working for you, don't change it. Do keep in mind that you may have to reduce calories as you continue to lose since the biggest contributor to metabolism day-to-day is body size. Regarding exercise, I'm going to recommend you stop thinking of exercise as part of your weight loss goal. It simply doesn't work. I don't say this lightly, nor to discourage you, simply to state fact. We have a huge amount of evidence now to show that our bodies tend to slow down in other ways in response to exercise. This is something called the constrained energy model. On a practical level, exercise is still critically important for your overall health. In addition, we do have a lot of data that shows people that have lost a lot of weight are better able to maintain the loss if they exercise on average 1 hour or more per day. In short, do it because you'll feel better, because you'll live longer, AND because once you reach goal, you'll have a much easier time keeping the weight off. I think I can speak for most of us here on this board that we have experienced the exact mental anguish you're feeling. It's normal to worry and let doubt creep in, so know that you are not alone, Mental health is not my area of expertise, so my advice will always be please seek help from a mental health professional if you think you need it.