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Did you have any psychological input during your Tier 3? (I don’t know if you had to go through Tier 3?) I had about 4 sessions with an NHS bariatric psychologist, but I believe I’ll still be having a Tier 4 psychological consultation to sign me off 🤞 for the MDT. Also, two weeks post-approval for the LRD! That is AWESOME! I think my trust tends to do the two-week milk diet. Even though I currently eat fairly low calorie keto, I think the milk diet would help lose a bit of pre-surgery weight at least. 💗

As a general rule, the effects of supplementation of any kind on weight loss will be extremely minimal. If I had to hazard a guess, I'd say for most people, 90-95% of weight loss is calorie intake alone. Other factors like exercise might make up a few percent, and supplements would be down at the bottom of the list probably only making 1% or less of the impact. Since 1% might mean something like 20 calories a day, you can see how it would be really easy to overcome that effect just by eating a tiny bit more. Keep in mind there is no overcoming basic physics. If you want to lose weight, you have to consume fewer calories than you burn. Things people worry wat too much about in my opinion instead of placing the focus where it matters on calories: Types of diets: Things like keto, low fat, low carb, intermittent fasting, etc. may help with compliance, but otherwise make no appreciable difference in weight loss. Bottom line, eat the way you want as long as you meet your nutrient goals and eat less than you burn in a day. Exercise: Exercise is critical for overall health and fitness, but as a general rule, you are not going to lose much if any weight from exercising. The reason is that your body is really good at stabilizing your overall calories burned in a day/week/month. What I mean is that studies show that for the most part, your body will slow down other processes to "make-up" for the exercise calories you burned, so whether or not you exercised won't actually mean you burn more calories per day. Exercise CAN help in weight loss for some people, but as a general rule, you'd probably need to be doing something that burned more than 400 calories a day, every day for you to see any impact at all. One place where exercise really comes into its own is in weight maintenance post-weight loss. Here the data is super clear. Those that exercise at least 1 hour per day were significantly more likely to maintain their weight loss than those that don't exercise. Supplements: As I pointed out above, at best, supplements might have a very small impact on on weight loss and this impact is really easy to negate by simply eating more. Typically weight loss supplements fall into two categories: Thermogenics (things that increase metabolism), and Appetite Suppressants. Some claim to have both effects. Without going into too much detail, the vast majority of thermogenics work simply because they are stimulants. Caffeine is the most well known and well studied (and frankly probably the most effective), but since you already are a coffee drinker, you're pretty unlikely to get any additional benefit from switching to another source such as green tea. Appetite suppressants are really a mixed bag. These sometimes work for some people, but again, the effects are really small. This is a little old, but I still think worth taking a gander: https://pmc.ncbi.nlm.nih.gov/articles/PMC8406948/#:~:text=A total of 1945 participants,morbidity%2C costs or patient satisfaction. It's a meta-analysis of the impact of green tea on weight loss. The conclusion they came to after looking at 15 different studies: "Green tea preparations appear to induce a small, statistically non‐significant weight loss in overweight or obese adults. Because the amount of weight loss is small, it is not likely to be clinically important." Best of luck.

Regain is easy, but it can be totally controlled with the right mindset. It’s been 15 years since I had gastric sleeve surgery done lost 100 pounds within eight months and stayed there for a good while I would go up and down 15 to 20 pounds every couple years the only thing that ever works for me is low-carb or keto so that’s what I do. I jump back on the bandwagon. Make sure I Watched my snacking and sliders as everybody knows what those are and get it off this last year I did a GLP one and lost the final 30 pounds below my original goal. I’m happier than I’ve ever been. I’m 71 years old going strong travel often enjoy life the best thing I’ve ever done healthwise and just Let’s be honest good for your pride you can do it. It’s just a tool and we have to work it. Go team go.

Anyone who has ever flown commercial has seen the safety briefing, right ? "In the case of cabin pressure drop....an air mask will lower itself in front of each passenger.....put your own in place before helping those beside you" Took me quite a while to realize that our own personal health condition is no different. The WLS provided a wild ride for about three years. Surgery yield excellent weight loss results. Faster than I was ready for. I didn't make the best of decisions and never missed the opportunity to go have fun. One day....I woke up from the hubris and took inventory. My marriage had somehow survived...as it had survived tough times well prior. I was a dad to an insanely gifted son. I had a good job surrounded by great people. Mostly, though....my wife was there at my side and patiently waiting for me to get my head extracted from my arse. I did. We then had what can only be described as the best years of our marriage....like we were dating again. I was blessed and the first to acknowledge such. She had some health issues arise and we discovered it was worse than we were expecting. Diagnosis was cancer....treatment began right away but it was a terminal diagnosis. She fought hard...superhuman efforts. Her pain tolerance was simply beyond my compression. Cancer took her in April of 2021. I maintained my promise to her to keep on with the sobriety. I failed in most other ways. I had zero desire to cook as it was too painful. Anytime I'd try the sense of loss would be overpowering. We had so many fun times in and around the kitchen....I'd cook and she'd help me clean up my mess. Music always on....every day together was alike a date night. I remain so very grateful to have been given those recent great years together....but I chickened out when it involved anything we'd once do together. No cooking of anything other than maybe a quick breakfast.....no music....no movies or shows we once enjoyed, no gym, no maintaining of friendships......just went to work each day and came home....existing off fast food and vending machine garbage at work. Three and a half years went on like that. As the fourth anniversary of her death loomed, I once again took inventory. What I acknowledged was ugly. The mirror sucked, the way most of my clothes fit sucked, my annual checkups with our primary care doc sucked....and I owned every single bit of it. I owned all that suck. I also knew that she would kick my ass for letting myself give up like I had. I've never quit anything in my life....yet there I was....quitting on pretty much everything. I pissed myself off so badly. I made the decision to crawl outa that hole and do what she would have me do if she was here to push & pull on me to get my shyt together. She fought so hard to live....and there I was... giving up...no fight, no attempt, just giving up like a punk. So things began to improve greatly when I started jumping on what I could gain control of. My health was a perfect place to start..... And so it has been going the last few months. Daily macros are improving more each day. Essentially keto but am supplementing with fish oil, fiber, turmeric, powdered greens, multi-vitamins.....trying to shore up every aspect of daily good stuff taken in. I flipped the collective bird to all the fast food restaurants and their drive thru windows. Screw 'em all. Found the stereo again....whether in the truck or at the house. There is music. Took over the yardwork....and there is a pile of it needed. Joined a gym. Bought some new ear buds and gym clothes....and a heap more new music. In short.....I acknowledged that throwing my own health away was what had been selfish......taking control of it was imperative. The loss is still there....but my response to it is now different. Now I am doing much more to honor her by living as she wanted me to. She wanted me to live....all aspects of living. Health first, foremost and always.......and the other aspects of living are becoming more clear each day. Life is a gift. Squandering that gift is a crime. Longwinded answer.

I've been craving catfish lately. Workweek was freakin' nuts......came home from 16hr day yesterday and collapsed on the bed...grateful it was the last day...woke up this morning with the sunlight beaming down through the window. I'm always up well before dawn.....not today. A pot of coffee.....over midmorning news.....superhot shower and went out to get the makings for my only meal today. Keto catfish. Ran the fillets through and egg bath and then rolled them around in almond flour. Fried in avocado oil. Just prior to picking up a fork I dosed them with hot sauce. Not bad. Did not toss into the trash, lol. Took 30 mins but I knocked off 2/3 of the fish and 1/2 the steamed vegetables. Tonight's lunch/dinner was fried catfish.....keto friendly version. Egg wash then a roll in some seasoned almond flour. Fried in avocado oil.

I realize this is an older thread...but it is still near the top of page and I suppose the "most recent" of it's type ? A pile of stuff has occurred in my life since I was active here on B,Pals. My 10th year sleeve anniversary is coming up later this year. Lost a ton of unwanted weight as a result of the sleeve. Daily trips to gym were the norm. no longer drank beer, but found that sugar free mixers and high grade tequilas and vodkas made for some FUN fuel for many adventures. Storm clouds loomed heavily over my marriage. Some unresolved issues resurfaced in a big ugly way. It appeared divorce was most probable. The storm finally broke....my ship hadn't crashed on the rocks... my wife still my first mate, ally, friend and lover....marriage was stronger than ever. 6 years ago she received a diagnosis for stage 4 breast cancer. Immediately stopped drinking when that diagnosis was delivered. 4 years ago she succumbed to the evil hell of cancer. She fought it with superhuman strength and courage. I will live the rest of my years in awe of her bravery and grit. It has been an incredibly tough go of it since. Her unshakable faith stoked my own faith. That is what I leaned on heavily....and will continue to do so. Early last month, the anniversary of her death was approaching. I was filled with this feeling of guilt in addition to the ever present loss & grief. The guilt was spurned by the realization that I had taken zero steps towards what she had told me to do...afterwards. She was clear that she wanted me to live. I was going to work every day and that was the extent of it. I'd maintained zero friendships and seldom contact my family, other than our son. The hurricane damage had been repaired on the house, yet I'd done nothing towards moving stuff back into the rooms that were repaired. Was living off take out and drive through garbage because I couldn't bring myself to cook...painful memories of meals made & shared together. ENOUGH. That was the word that hung heavy in the air. I could almost hear it as if she'd spoken it loudly. ENOUGH, GREG...IT IS TIME TO MAN-UP I began taking inventory right then. I vowed to not let another year go by with me still living in a bubble...not treading water, but sinking. I have remained alcohol free since quitting those six years. Clear headed and no monsters to address there. Good. Doctors appointment for annual checkup had revealed several things....top of which was my blood panel looked like trash...precisely because that is what my diet consisted of....pure trash. There had been some weight regain...but nothing that I felt like would be too difficult to lose....if I would get my arse in gear and make the lifestyle changes needed. Things were going okay on my job, simply because I'd let it be my focus...the only thing I rallied for. Spent way too much time there. Immediately scheduled some vacation time off and road tripped to visit family Visited my wife's grave....our gravesite and did so with a different feel....loss and missing her....but, feeling more stable for the first time since losing her. She'd forced me to sit down, months before passing, and listen to her on a certain subject matter that I was avoiding. told me to live...how to live....wanted me to continue on with all aspects of life and was very descriptive. She would make ongoing instruction in the months ahead. I couldn't speak in reply...just nod that I understood. She was so brave that she could accept things and love me enough to coach me how to live....afterwards. I was too much of a coward to discuss it....just sat there and listened and acknowledged. She would KICK my arse if she saw the state of low I'd been to. One day, perhaps, I will be able to show her that I heard her and rallied. That time will be at the end of my days, however. Until then, there is much life to live. RESETTING THE SLEEVE WAS EASY: I simply swapped over to strict keto. After two weeks I felt much better....after a month I no longer wanted the crap foods and I no longer wanted big meals. The smaller meals reset things for me. There is a noticeable restriction and feeling of full that occurs now. I haven't finished a meal in a month...unless it was a 1/2 sized meal. Sipping water all day...cutting off prior to meals and 30 mins after. Zero sugar intake an damn few non-fiber carbs. Supplementing with vitamins, iron, potassium and calcium. Moving more....but still not ready for the gym and all the people. Slowly feeling emotionally more "awake". Keto, with an eye on the overall daily calorie intake is how I live now. I don't see changing that. By the time that 10th surgery anniversary arrives, I suspect I will be at my all time lowest weight since college. The sleeve is still there. It just needed me to treat it right and not override it with trash food.

Well stated. Had mine 9 years ago in my mid-40s. Looking forward to where I will be on the 10th year mark. Wish I'd done so years prior....wish I'd adhered to the suggested way of eating as I did the first five years. Now, I'm powering through the burning off of the regain and hopefully going to a new all time lowest BMI. The sleeve is still there and providing restriction. Keto has really helped get things headed in great directions.

I was a big keto fan, so my recipie a may be a little higher in fat. My go to pancake: spray a bowl with cooking spray, cut a cream cheese block 1-2 oz off and drop into a cup, microwave bowl for 15 seconds. Crack an egg or two into the bowl and smash the warmed creamcheese into the egg super well. Heat for 1 min (if center is firm, if not add 30 sec till firm). Takes me 2 min per pancake. I too with sugar free syrup, 5 blueberries and chopped pecans and cinnamon. I have tried all the different measurements (1 egg, 2, cream cheese 1-2 etc they all work it’s just preference. I do 1/1 ratio).

Recent meals: Tofu Katsu, keto french toast and an iced london fog with a cookie.

Been back on the bariatric / keto train for a month now. Feeling much better already. Getting sugar out of my life has been a relief. Took me a couple weeks to get through the cravings. Once gone, they've stayed gone.

I find the Bariatric diet and keto pretty similar. More fat typically in keto. It was my go to diet for food craving control. If I lick sugar… I can’t stop. So, it helps. As with all restrictive diets many times micronutrients are lost and need supplemented. Kinda lucky we are always testing ours to tailor replacement :). I can’t do carnivore, I just end up wanting to throw up.

I drink my coffee hot, I drop a cinnamon stick in (which I chew on sometimes) and top it with keto sugar free whipped cream. A sprinkle of pumpkin pie spice on top or cocoa powder does a lot with the sent joy I get while drinking. That is my 2 sec go to. Sometimes a drop some sugar free syrup in my iced coffee (I like torani the best) and go with that and ice. Sometimes a protein shake as a mix in. Sometimes I foam up some heavy whipping cream with or without my protein powder or a dash of sugar free jello, matcha powder or even cocoa powder. Heck, I’ve even made sugar free boba using unflavored gelatin and avocado oil to drop in my cold brew. I always drop in the milk foam/cream/protein shake base then drip the hot coffee over it so it doesn’t get bitter. Coffee is my jam. Decaf or not :) I’ve never been a fan of the coconut oil coffee fat bombs.

I resumed keto last month. i really needed iron and have been able to cut back on iron supplements somewhat as a result of now getting more through my diet. Sticking to meats, chicken , fish accompanied with an assortment of high fiber-low sugar vegetables. Small amounts of cheese and very seldom nuts….as both are more calorie dense than I want at present time.

Dropping into ketogenesis you will go through a “keto flu” which is different for everyone, but sweats, nausea, body aches/muscle aches, fatigue and headache are common for those. It often hits between day 3-7, but everyone is different. Salt here helps. Dig out your electrolyte drinks, your salty broth, etc. with the coffee drinking you’re just adding insult to injury, losing a lot of water that way. Though withdrawal is a jerk.

Dropping into ketogenesis you will go through a “keto flu” which is different for everyone, but sweats, nausea, body aches/muscle aches, fatigue and headache are common for those. It often hits between day 3-7, but everyone is different. Salt here helps. Dig out your electrolyte drinks, your salty broth, etc. with the coffee drinking you’re just adding insult to injury, losing a lot of water that way. Though withdrawal is a jerk.

I did keto a lot before surgery, it was vogue as we’ve all done a million diets in our lives... It works, but cravings. The preop and post diet are similar. Just way more liquids. For the fatigue and headaches, broth was the key. You would dehydrate rapidly and would suffer without the salt. The sugar detox is real, often once it passes you are a ton less Hungery. For those like me, and sugar can start the cravings. 100% agree with others who posted. It takes me about a full week for those to stop. Distractions help, exercise helps, just going to bed helps. I am always less hungry after mild exercise, mostly sweaty and thirsty. It helped stopped the food focus more than plain distractions. Heavy exercise increased the hunger the next day. This might sound crazy, but I had to constantly know when my next meal was. Lunch done, wait 2 hours then sugar free jello, then 1 hour and sugar free popsicle, then start to prep dinner, etc. knowing I was eating something in 1-2 hours helped. I tend to panic eat. Food was scarce as a kid and I tend to stuff myself if it’s not readily at hand and I’m hungry… my next meal is 3 bananas as fast a I can shove them in and I remain food panic triggered and have to talk myself down. I’m working through my hunger panic. I’m 100% not super thin now, I’m huge and need help… it’s why we are all here. :). To give and get support. And trying to not be a clean your plate club, eat any meal you are offered, all meals need a dessert, eat till you have pain and call that “full” kinda gal. I’d also make sure I got all of my sleep. I’m a 10 hour person. Plan a small exercise before you know your mega Hunger hits (I’m lunch). A 15 min walk helps divert my blood to my limbs and gets me craving fluids. Call your food what it is. A popsicle is a dessert. A pudding is a dessert. Sometimes reframing these help, ok in 2 hours I’m having protein pudding as a dessert, followed in 2 hours by a dessert popsicle. We are all different, so need different things. If after dinner I have a popsicle every night before bed, I call it dessert and I always know it’s coming and I will be getting more food… and I’m ok not being as full at dinner. This.. might have been too personal, but… helps me.

I did keto a lot before surgery, it was vogue as we’ve all done a million diets in our lives... It works, but cravings. The preop and post diet are similar. Just way more liquids. For the fatigue and headaches, broth was the key. You would dehydrate rapidly and would suffer without the salt. The sugar detox is real, often once it passes you are a ton less Hungery. For those like me, and sugar can start the cravings. 100% agree with others who posted. It takes me about a full week for those to stop. Distractions help, exercise helps, just going to bed helps. I am always less hungry after mild exercise, mostly sweaty and thirsty. It helped stopped the food focus more than plain distractions. Heavy exercise increased the hunger the next day. This might sound crazy, but I had to constantly know when my next meal was. Lunch done, wait 2 hours then sugar free jello, then 1 hour and sugar free popsicle, then start to prep dinner, etc. knowing I was eating something in 1-2 hours helped. I tend to panic eat. Food was scarce as a kid and I tend to stuff myself if it’s not readily at hand and I’m hungry… my next meal is 3 bananas as fast a I can shove them in and I remain food panic triggered and have to talk myself down. I’m working through my hunger panic. I’m 100% not super thin now, I’m huge and need help… it’s why we are all here. :). To give and get support. And trying to not be a clean your plate club, eat any meal you are offered, all meals need a dessert, eat till you have pain and call that “full” kinda gal. I’d also make sure I got all of my sleep. I’m a 10 hour person. Plan a small exercise before you know your mega Hunger hits (I’m lunch). A 15 min walk helps divert my blood to my limbs and gets me craving fluids. Call your food what it is. A popsicle is a dessert. A pudding is a dessert. Sometimes reframing these help, ok in 2 hours I’m having protein pudding as a dessert, followed in 2 hours by a dessert popsicle. We are all different, so need different things. If after dinner I have a popsicle every night before bed, I call it dessert and I always know it’s coming and I will be getting more food… and I’m ok not being as full at dinner. This.. might have been too personal, but… helps me.

French toast made with keto bread

Homemade (turkey) burger w/onions on a keto bun

Your surgeon (or their team) should provide you with a list of the liquids you can consume during the pre surgery stage. If they haven’t yet, ask for a list so you can start to prepare. There are variations between surgeons as to what you can and can’t have at this stage. For example some are three meals of protein shakes a day & that’s all. Others are four shakes. Some are two shakes plus one meal of a lean protein & vegetables. Some are not shakes but milk. Mine was keto. So you can see we can’t really tell you what your surgeon may require for this diet or require specifically for you ( your current weight, pre existing health concerns, etc.) But as a help, start weaning yourself off caffeine, carbs and sugars now because when you start the pre surgical diet the withdrawals from those foods can be pretty tough (headaches, lethargy, irritability, poor concentration, etc.) It usually passes after five or so days but that first week wasn’t called hell week for nothing by my surgeon’s patients. All the best.

Hi there! I’m Kelly I’m 42 and in January I made the decision to pull the trigger on bariatric surgery. I have been battling my weight my entire adult life. Things started getting really out of control when I was a junior in high school and my mom was diagnosed with cancer. At her behest, I joined Weight Watches when I was 20 years old and I have been a member off and on with mixed results ever since. I managed to lose weight easily after having my first two children but between my second and third child I had a miscarriage, gained 15 pounds and it’s been downhill since. My third child is 11 years old and I still haven’t lost the baby weight despite trying weight watchers, 21 day fix, keto during the keto craze. In 2023 I saw a doctor to inquire about trying at GLP-1 at pretty much exactly the same time as the shortages began. Between shortages and having a doctor tell me that I could never take a GLP-1 because of my mom’s cancer I spent about 6 months researching and trying to get on. GLP-1. I managed to join a telehealth company that fall and I was able to get my hands on prescription and box of Saxenda to hold me over until seeing my new PCP. I did pretty good on Saxenda and my new PCP was able to transition me to Wegovy. I managed to lose almost 35 pounds with Saxenda and Wegovy. Unfortunately, my insurance did away with coverage for all weight loss meds starting January 1 of this year. So I made myself an appointment for myself with a bariatric surgeon. I’ve already accomplished my sleep study, an abdominal ultrasound, an upper GI, and 4 of my 12 ‘lifestyle classes’. My surgeon originally suggested a sleeve for me, but after my scope I think it’s going to be a RnY because despite me thinking I did not have reflux, I had grade B esophagitis. I’m kind of kicking myself, that I didn’t start persuing this when I was messing around trying to get a GLP-1, but hindsight, you? Anyways, I’m happy to be here and happy to get ready to start my new life.

I'm an old VSG Vet, had my surgery in 2014. Initially lost a successful amount of weight. had some serious 'life' events- change of job, change to night shift, loss of parent, went to grad school and graduated, went to a second grad program, changed career path, etc. I was told in 2017 I had a serious metabolic issue with my liver and that helped me really get focused, went to keto and lost all the regain I had plus much more, resulting in 100lb total loss. Since then, though, I've regained probably 50-60 lbs. I still feel some restriction which is great. Long time issue has been GERD, it was severe PRE surgery but my quite renowned surgeon assured me that with the weight loss, the GERD would subside. It did. But with the weight gain over last 2 yrs, it's back and BAD. I have EGD and colonoscopy coming up in a few weeks to assess the damage. I'm very scared due to the ongoing severe nature of the symptoms I'm having. I'm a healthcare provider so I know all of the 'things' that could present. Because of all this, I'm heavily considering a revision. I have been on PPI for over 20 years. While my magnesium is fine, my bones are already having a lot of issues AND I'm scared to death of the brain effects. What should I consider with revision, same doctor, different doctor, etc? Also I know that weight loss can be slower, but what type of rate of weight loss can be expected? Lastly, what kind of time off from my career can I hope for? I took 6 solid weeks with my VSG and it helped get my brain, behaviors etc really corrected before going back into the workplace.

Maybe check out Dr. Matthew Weiner’s pound of cure weight loss book. He goes over a handful of things that you can change and you can pick which one you want to start with. For me, the fruits and veggies was a good one because I actually like fruits and veggies. Replacing a lot of the process carbs with healthy carbs for me is the most important component to weight loss not just to cut calories in the short run but to stop cravings in the long run. For me processed carbs, make me crave sugar. One cookie and I want pasta I want cake. I want it all and I crave it for a week. Natural carbs do not do that to me and they can help reduce the cravings a little while I get through the week or so to detox from them. Once I am off of the processed carbs so long as I get my protein, I stay feeling full so it’s much easier to sustain a healthy diet. Keto never worked for me either and I have learned post surgery that is most likely because of not being able to eat hardly any carbs at or it was all the processed junk I was eating instead of natural food. They alter things by adding more fiber to cut the carbs and all of that and that may be reducing your calories to help you lose weight, but for me it wasn’t the same for my body as a veggie with fiber. It’s not sustainable because my body was still craving the carbs. I would lose weight in the beginning, but the cravings were horrible and eventually I would give in to them and then I just wanted even more. Anyways, you may not be able to replace every unhealthy carb with healthy carbs on your own before surgery, but if you can reduce some of them by trying out different recipes to find fruits and veggies that you like, it may cut enough to lose your 10% and be a good start to finding healthy carbs that you enjoy

All great advice and much appreciated! Thank you all. @SpartanMaker thanks for the number crunching! I am definitely trying to cut portion size. We got rid of all the sugary stuff in the house and things like my tortillas. I've started walking (I have been completely sedentary for years- I work a very stressful, 40 hour week desk job from home.) I can't walk for 30 minutes straight. My low back and knees are trash. I carry most of my weight in my belly. I joke to my husband that I need a rolling cart to set my belly on so my back won't hurt so much. I walk as long as I can & fast enough to get my heart rate up and be breathless to the point that I cannot carry on a conversation. I'm looking for a treadmill so I can walk inside. I tend to turn my ankle & fall if I'm not super careful while walking on the gravel road. Thinking about pulling up some of those old Sweating to the Oldies videos by Richard Simmons LOL That might be a good way to do some cardio. I've failed at losing weight for so long. Today I'm feeling kind of emotional just thinking about what I'm facing. I said in an earlier post that keto & low carb didn't work for me.... fact is, they do work... as long as I stick to them. The minute I stop, I regain the weight I lost. sigh. Seems like I gain weight if I breathe in the aroma of baked goods.

Congrats on taking the first step! As @FifiLux pointed out, the keys are really going to be reducing portion sizes and making good food choices. These will be really important after surgery, so getting started on them sooner rather than later is the right approach. By the way, fad diets like Low Carb and Keto may work for some people, but as you said, they don't work for you so there's no point going there. It's also really critical you don't try to make drastic changes all at once. What you need to focus on is one sustainable positive change at a time until it becomes the new norm for you. People almost inevitably fail when they make wholesale changes to their diet and activity level simultaneously. Also, If after implementing a particular change it still feels like a challenge to you, then keep at it until that one is just part of what you do. Once you get to that point, only then is it time to try to make another change. My suggestion is to pick no more than 2-3 things per month you want to change about your diet and activity level and start with the ones you think will be easiest first. Changing subjects a bit, let's do some math here. To lose 6 pounds a month, you'd need to reduce your energy balance by -750 calories a day. This can be made up of lower intake, greater activity, or most likely both. At your current weight, walking ~3 miles an hour would burn ~200 calories per mile. Thus a 30 minute walk would burn ~300 calories and an hour walk would burn ~600. Add in smaller portions of the same things you're eating now and 6 pounds a month will be easily attainable. Keep us updated as you progress and the smart folks here will be glad to help.