Just hoping to reach out, to gain strength from my own weakness and now the gained 50 lbs I surely can not have. Backdrop, I had gastric bypass in 2012. Never had any real issues. All was good.

I took all my vitamins did everything I was supposed to do. 7 years ago I broke my L1. And my L2. They discovered I had Osteoporosis at age 53 and with no family history and all my blood work every year looking fantastic, that slowed me down quite a bit. Here we are at a whopping 238. The last thing I need on my spine is more weight. Broke my l1 again not sure but I am guessing I best get busy and get this weight off.

I am struggling. I am truthfully not hungry most the time. I am binge eating nothing horrible but certainly enough to help pack it on. I think most of my weight packed on when I started working from home and had access to everything.

I think I just need some help getting started again of what I'm supposed to do going back to the basics of the beginning and since I know this. Why is it so hard for me to do it?

If you had regained and lost the weight again, tell me how you did it.

Give me a starting point

I am so glad you came back in the forum. You have made the big step by admitting your weight gain. It happens. To me you have done great, only 50 pounds on in 13 years means you have been on it.

I have seen this advice given to others - You need to prioritise protein, then veggies. Up your water. Try to quell the snacks. Exercise more. You need a calorie deficit.

Good luck, you will get lots of help from other members who know more than me.

You’ve started already by admitting the gain, I usually restart with making sure I get my water. I track it, or get a new bottle, get some sugar free flavor. I have a chunky solid ring that I wear as an anchor for my thoughts. When I I get distracted thinking negative thoughts, I take off the ring and give it a little polish cleaning the ring and my brain. Sometimes I just twist the ring to “clean my brain.” Those two things get me started on the right path.

Ps. I’ve recently seen some really positive videos on YouTube about reversing osteopenia and osteoporosis based upon scientific research. When you are ready for them, you can start. But for now, you are not alone in dealing with “surprise body stuff.”

The best advice I can give is to not try to revamp everything all at once. People that try that rarely succeed long term. Sure, it can work in the short term, but the real goal has to be retraining your body and mind how to be healthy.

As such, I would urge you to pick something small to start working on today, or at least in the morning if you want to start fresh. This needs to be something so small as to almost be inconsequential. The reason it needs to be small (aside from helping with compliance), is so that your body and mind don't actually recognize that you're "dieting" or "working out". Continue with that one simple thing for a couple of weeks until it's become a new habit. Once that new habit is established, you can then make another small change. Just keep making small sustainable changes until you reach your goal.

Yes, this approach is very slow, certainly much slower than drastic diet and exercise plans that promise quick results. Remember, what does it matter if you lose all the weight quickly if when you get there, you can't maintain the weight loss?

Your real goal needs to be learning how you personally need to eat and move for long-term health. What that looks like is different for everyone, so no one here can tell you "eat this way", or "do these exercises" and you'll find success. It has to fit in with your unique needs, tastes and abilities and only you know what those are.

If you feel like you need more guidance than that, I'd suggest seeking out professionals such as Registered Dietitians and Certified Personal Trainers. to help put more detailed plans together.

Small changes for the win every time! Small changes are always much easier to adapt to and adopt. It might take longer but it’s more likely to stick in the long term. Track your eating and drinking for a week or so. Over time it’s easy to become complacent and let things slide a little in regards to food choices, portion sizes &/or frequency of eating and activity. Then choose which one or two you’ll focus on changing first.

Remember to hit those old goals. Get your protein in first, then vegetables, some fruit and some whole or multi grain carbs last of all. Ensure you’re getting in your water.

I’ve put on a small amount this year after a hysterectomy. We’re still trying to sort out my hormones but it’s been an emotional time not helped by experiencing full on menopausal symptoms (after managing them for years) plus cravings, food noise, bloating, headaches, … even acne. My weight had been stable until this & my routines were deeply embedded.i felt in control for the first time ever so the weight gain was difficult to understand & messed with me. But life does throw crap at us at times. I’ve dropped a snack, reduced my portions a little, added a couple more stretches and movements to my non exercise activity routine. Deciding what I might change next.

All the best.

Edited June 22, 20251 yr by Arabesque

Weight regain is not something to be ashamed of. Everybody goes up a bit and down a bit. Just restart what you learned many years ago. Start with the protein and hydration, and watch those carbs. It is important to also have some therapy to help you through the emotional eating, or handy eating since you were working from home. I think a lot of people regained over the Covid hold we were all subjected to. Nonetheless, you could join BariNation for a month and join in some of the groups. Groups are with licensed professionals, meet-ups is with peers in the Nation. I believe that when you are involved with community on a regular basis, you will be supported and will be more successful. If you have your own therapist, then that is great, but for 40 bucks you can attend unlimited groups with BariNation, and be with people that understand you and get you. Just a thought to help you during the hard parts.

Wishing you the best!!

...and lets not forget good ole fashioned therapy. its easy to know what to do, harder to actually do it, and close to impossible (without help and introspection) to know WHY you can't seem to do it when you already know exactly what to do.

it may (or may not!) help to completely get all the weight off, but it will at least help to calm your mind and be at relative peace if you don't.

good luck!

Edited June 22, 20251 yr by ms.sss

All that advice sounds great. Maybe you should also consider going back to your dietician. He/she may be able to put you on the right track again. Good luck to you. I'm sure you're going to get back to where you want to be.

Good advice above. Gotta love this place. I regained 7kg last year after losing for a year and a half after surgery, and then holding pretty steady at my below target weight for another year.

Like you I know where my 7kg came from. For me it's alcohol and carbs (and sometimes alcoholic carbs!) When I get back to basics and stop drinking wine and eating white carbs it comes off slowly. When I don't it goes back on - somewhat less slowly! I am kind of allowing myself to bounce about within a 5kg window and managing that but honestly I am working kinda hard to achieve it. So far I haven't seen the scales climb any higher but I know a crisis or even just a change in circumstances or health (mental or physical) could scupper me. I do not take being this weight for granted.

I hope you can get back on track - I know you have an incentive with your back problem but that doesn't make it one bit easier.

Edited June 24, 20251 yr by Spinoza

11 hours ago, Spinoza said:

I do not take being this weight for granted.

Defo not me either. Never ever again, Well I hope. x

Everyone else gave sterling advice, so I'm just gonna add from my own experience: if you feel you can't do it yourself, consider getting pharmaceutical help. I have ADHD and struggle with addictions and fixations, and I felt like I was losing control when I regained 6kg from my "happy weight" of 67kg. Talked to my GP and went on Contrave because it hits the addiction part of the brain. It worked, and I'm back in control and monitoring all my calories with a Fitbit (and avoiding sugar which I must do). I can finally admit that I will always need help if I slip - too overwhelming on my own, especially with my ADHD making it harder.

So just a thought. A potential option if you feel it could be for you.

Hoping all goes well!