Hello it’s been 2 1/2 years since my surgery I’ve gained almost 20lbs I need to loose these extra pounds do anybody have any suggestions? HELP

40 minutes ago, NOLAgirl-inTN said:

Hello it’s been 2 1/2 years since my surgery I’ve gained almost 20lbs I need to loose these extra pounds do anybody have any suggestions? HELP

I'm five years out after the sleeve I still can lose weight. I have gone under and over my goal weight at times. When I gain, I get it back down by logging my food and staying within my weight loss calories/macros.

I had a gain my third year and worked it back down.

Some things to try:

To dial in the weight loss calories that work for you, log in an app (myfitnesspal) find where your current calories are. You can dial calories up by 100 or down by 100 to find your range.

Hunger:

• Eat small meals. every 3 hours. (Don't go over your weight loss calories and macros.)
• Years out, shakes may not keep you full and satisfied. Real whole foods. Dense Protein with items allowed on your plan. All the low calories veggies until full. The bulk and Fiber keeps the sensation of full longer.
• keep healthy sweet and salty item on hand to satisfy cravings.

Night snacking.

• a small protein snack before bed
• Keep a veggie tray in the fridge. Allow yourself to snack on veggies. If you try to bargain with yourself for other options, you know its head hunger.

Some threads to check out

intermittent fasting, doing the head work and the July weight loss challenge for motivation.

Ditch starchier carbs right away. Go back to basics - protein, vegetables, green salads.

Convince yourself that you might get a little hungry and get comfortable with it. Gauge to be 2/3 full and stop eating.

At your stage of the journey you do not need to eat every 3 hours and you do not need a bedtime snack - the word snack is a marketing term to get you feel okay with eating beyond mealtimes. Snack=Meal. We tend to think of a snack as some inconsequential eating.

I guarantee if you resist eating later at night in 3 days you will once again feel more restriction in the morning.

Then if you want to ease into intermittent fasting, check out the thread, or go to youtube, read a couple books and experiment with what works for you. You can do it, you did it before. Good luck.

Go back to the basics. Track everything you eat in an app like MyFitnessPal. Count your calories. Focus on protein. Get the water in. Get some exercise. You know the drill, you can do this!

Thanks everyone it’s so many so called good healthy food/snacks and to find out they’re not healthy at y’all what do you suggest

1 hour ago, NOLAgirl-inTN said:

Thanks everyone it’s so many so called good healthy food/snacks and to find out they’re not healthy at y’all what do you suggest

For me, Snacks and healthy foods are a personal choice. It depends on how “clean do you want your diet” Snacks that are whole foods only or a combination with sugar free products? Some can stop at one hersheys kiss. (not my reality)

My snacks may not work for others: Strawberries dipped in sugar free chocolate syrup - Quest protein tortilla chips dipped in salsa. Veggies dipped in hummus, sugar free popsicles, deviled eggs. jerkey