Ok so here is my admission. I'm not on the program as well as I should be. Popped up about 6-8 lbs since my lowest drop, never met goal (160 lbs, which is still overweight), Fell off the exercise wagon (just jumped back on about 3 weeks ago), eating too much crap, going on 2 yrs out. Now that I've confessed...I'm trying desparately to get back in the saddle. I'm not unhappy with where I am, but I could be sooooo much happier (I think). So here is my question I currently do very well during the week, packing my lunch and two Snacks of 1 oz cheese and some flat pretzel chips. Not as much structure on the weekends and after dinner snacking is killing me! I think I'm grazing my way back to the dark side slowly. Do I try to break the snacking plan, just do 3 meals a day??? That is hard for me. I have been eating the small meals frequently for > 10 years. Any advice or flat out butt kicking would be appreciated.

thanks so much,

stacie

No butt kicking needed. At least you decided for yourself to do something about it. Old habits die hard right?

I am 11 days post-op and my nutritionist says 3 meals 2 Snacks. All nutritionists are different so I am just sharing what mine says. I am on soft foods at present but my extended plan is still 600-800 calories a day between 3 meals and 2 snacks. She says to get between 60-80 grams of Protein a day.

Very important is to not add calories due to exercise. If you eat more because you are exercising you will not lose, the exercise is to burn what you eat.

I would say that's a good place to start. Good luck!!

@@sdocforce ...

I really hesitate to respond to this, since I just got to my goal a few weeks ago.

Generally speaking though, I'd say you've GOT to change seriously your night-time grazing behavior.

I (think I) know what would work with me, knowing my own psychology pretty well. No guarantees it would work for you though. But if I had the patterns you had, I would turn this into a big ole science experiment and study my eating very hard: At what times of the day am I eating? What am I eating when? Where am I eating? Who's around (or not) when I'm eating? What else am I doing or what else is happening when I get the urge to graze? What are the macronutrients (carbs, fats, protein) in my food throughout the day? What other factors are present in my environment when I am most triggered to eat? What other patterns do I see in terms of my eating behavior? And perhaps more.

From that I would hope to discover the most obvious things I need to change.

Another thing I would do is get back in touch--very strong touch--with why I want to lose the regain, reach goal, and regain control about my eating and nutrition. WHY do you want to make those changes? What rewards are waiting for you at the end of all that?

Several months ago, my shrink told me this: "Most people regain because they are no longer receiving the positive reinforcement they once had while losing weight. The compliments peter out and then stop. The scale stops moving. Life goes on. Losing weight and the thrill of losing weight is no longer the focus of your life. People who don't regain are able to find a new focus / new reasons / new motivation to remain healthy and become even healthier."

And amongst all that, I would find my way back to the path I wanted to be on.

But your reasons won't be my reasons. The reasons for you to remain healthy and normal-sized will surely be very personal to you.

And not long from now I'll be where you are, trying to find a new motivation to stay healthy and normal-sized.

Very, very best to you.

Ann

Every night without fail I eat fruit and plain yogurt. It is not that you are eating at the wrong times it is what you are eating. I don't think about it I just have found that that works for me personally.

Seems to me that small meals is the way of WLS. So you are right on there. I think you also know when you are not making good choices. If evenings are your worst time. Schedule the right food that will help you to stay healthy and well.

Congrats on nearly 2 years out!

I am 2.5 + exciting eh!

I am fairly early in my VSG journey, just 4 months after surgery. But my NUTs plan and the Barix Clinic plan is 5-6 small meals per day. It can be 3 meals and 2-3 Snacks. Just eat something small and healthy every couple of hours. I tend to eat my dinner pretty late at night but it is a meal not grazing. I eat a light something around 4:30 pm, drive an hour home, change and either go to the gym or ride my horse. By the time I am done with that I am eating anywhere from 8 to 8:30 pm. Fiddle around on the computer or read for a bit and then go to bed. I am normally in bed by 10 or 10:30 pm since I get up by 5:30 am. I don't allow myself much time to graze.

Get a fitbit.... worth the $99 bucks all day long. The clip one works the best. start walking at least 10k a day.... everyday. Normal everyday stuff will bring you to 4k so only another 5-6 k will meet your goal. Slow and steady non impact exercise really kick your metabolism up. and healthy Snacks only (if your going to eat between meals...make it a high Protein snack like cottage cheese a string cheese or greek yogurt). These changes will make a big difference

Thank you for the advice. I have started "running" again. I'm up to a 2.5 mile circle that I jog about 3/4 of. Hope to be jogging/running the whole thing within a week or two. I have tried to save a "healthier snack" for the late evening time. I guess Ann is right I need to rededicate myself to myself. I have lost my motivation I guess. When I didn't make goal "in 1 yr", then I just sort of gave up again. Seeing that as a failure and accepted that this was as good as it gets. I think I'm afraid I don't have it in me to maintain a lower weight. You know, like it will be too hard to stay there.

I appreciate the redirected perspective and will take all these points to heart. Thank you so much.

Edited May 27, 201511 yr by sdocforce