Cravings am I over eating

[Quetta89 49]

Hey y'all I haven't posted in a while but I need y'all. I feel like I'm over eating. I've been eating 4 small meals a day but I stay active. I walk at least 3 miles a day and I exercise twice a day morning and before bed and my weight seems to be going up but now it goes back down. I'm sticking to my diet but my calorie intake may not be good. I need advice please help.

Sent from my moto g power (2022) using BariatricPal mobile app

[Quetta89 49]

Hey y'all I haven't posted in a while but I need y'all. I feel like I'm over eating. I've been eating 4 small meals a day but I stay active. I walk at least 3 miles a day and I exercise twice a day morning and before bed and my weight seems to be going up but now it goes back down. I'm sticking to my diet but my calorie intake may not be good. I need advice please help.
Sent from my moto g power (2022) using BariatricPal mobile app

By the way I'll be 3 months post op June 22nd

Sent from my moto g power (2022) using BariatricPal mobile app

[Jonathan Carlson 66]

I'm in the same boat. Ive made some bad choices, but the restriction limits the damage. Need to get back to whole foods

[Quetta89 49]

I'm in the same boat. Ive made some bad choices, but the restriction limits the damage. Need to get back to whole foods

I'm not making bad choices i feel like I should be drinking a Protein Shake for my fourth meal other than eating a low carb tuna wrap. I personally don't care for the Protein shake that's my dilemma. I'd rather have food than a shake or yogurt.

Sent from my moto g power (2022) using BariatricPal mobile app

[Arabesque 6,553]

Check with your dietician for meal ideas & guidelines about portion sizes, calories, nutrient goals, number of meals a day, etc. Then measure, weigh & track your food every meal & then make the necessary changes. If you are eating too many calories, swap out your food choices to more nutrient dense foods & foods that are lower in fats, sugars & carbs. Look to whole & low or no processed foods. If your portions are too large, reduce the sizes. Make sure you’re hitting your Protein & fluid goals every day.

It will always be better to eat real food than have a Protein Shake once your through those initial stages post surgery. I didn’t have another shake after the liquid stage. I know some people do continue to have shakes but I’m a believer in learning & establishing new & life time eating habits & food choices that work in your lifestyle as soon as possible. Shakes aren’t really sustainable in the long term & can feel like you are restricting or limiting yourself. I believe people put on weight after being on a shake diet because they relied on the shakes & didn’t learn how to make better food choices or change their eating behaviours.

Fluctuations while you are losing are to be expected. Your weight loss isn’t a consistent straight line down. It will go & down & plateau. As long as the general trend is downwards you’re okay.

[CarolineLittle 91]

Are you tracking? It's the best tool and makes you accountable, allows you to see where you might need to make changes. Cravings are okay, you can often satisfy them in more healthy ways. I've been using Pinterest for inspiration. And remember that weight fluctuations are normal.