Set back

[Vertigo1w 0]

Hello all. I'm trying to get back on track. I had the sleeve done 3 years ago and unfortunately, I've gained most of it back. I just got a gym membership and I'm working on sorting out meals. Any tips or advice are appreciated. I need some encouragement. I feel that I have failed but I don't want it to stay that way. [emoji5]

[UK Cathy 977]

Do you know why you have put on the weight? Poor diet? Lack of exercise ... Also do you still have restriction? To get back on track some people try the 5 day pouch test (google it). Try logging everything you eat in myfitnesspal for a few days and really analyse your diet. You still have your sleeve, you just need to make it work for you and with you. Best of luck. PS I'm 4 years post op and have put back on some of the weight so know what you are battling with.

[FrankyG 1,450]

If you gained most all your weight back, then it's because you're eating around your sleeve and did not properly learn how to use it to change your lifestyle. So first thing is to realize that you have to change EVERYTHING you are doing right now.

Start tracking every bite/sip that goes in your mouth. Get a digital scale and count out portions - no eyeballing or guessing - so you don't have portion creep. Lots of apps/websites to do this with (FitnessPal, Fat Secret are two that I know of)

Consider doing a 5 day reset to remind yourself (and your sleeve) how your restriction feels and to try to detox from carby foods and junk. http://www.5daypouchtest.com/

Clear out any temptation foods in your house - if your weakness is sweets, then toss/give them away and avoid them in the grocery - if they don't come in your house, it's much easier to stay honest. Keep healthy alternatives on hand at work and home to avoid going to the breakroom vending machine or stopping at a store on the way home in a moment of weakness.

Exercise is great, but it is a very small part of losing weight. But do get moving! Joining a gym is nice if you enjoy working out that way, but the best way is to find something you enjoy doing that doesn't feel like exercise so you'll want to do it. Riding a bike, swimming, playing a sport, rock climbing, going for walks through a park and sightseeing... try to find something fun that also means you're up and moving and it won't be such a pain to keep doing it!

The main things to focus on are what and how much you eat. The guidelines for healthy eating after WLS is supposed to be good, dense Protein as the largest portion or every meal with healthy vegetables on the side, and if there is room add in a small portion of complex carbohydrates. Junk food, sweets and simple carbs should be a very rare occurrence in your life now.

Learn to cook simple, healthy meals and make extras for your lunch if you have a habit of grabbing fast food every day. Lots of great recipes on here, but a place of awesome recipes targeted for WLS veterans is Eggface's site: http://theworldaccordingtoeggface.blogspot.com/

Finally, you're not a failure unless you give up completely. You just have to refocus and use that sleeve correctly. I've used this analogy before, but the whole losing weight thing is like trying to sit on a three-legged stool. Depending on the sleeve surgery only to lose weight is equivalent to trying to balance forever on one leg of a stool. Add in another leg for exercise, and you've got a bit more to work with, but getting that third leg firmly on the floor - changing your eating habits - is what you have to do if you want to be able to last long term. You need all three to be stable and successful.

Good luck!