I’m almost 4 yrs out from RnY. I lost 107 lbs total. Then after a couple years I gained 15 when menopause hit. Then last year I gained a little more when I started snacking to much while I was sitting with my father in law who has Alzheimer’s. I feel like I catch myself grabbing a few pretzels or chips throughout the day when I get a chance to sit down. How do I stop this?! I don’t want to gain my weight back

Good for you to realize you're snacking from boredom! I recommend having good-for-you snacks on hand for when that happens. Just GET RID of any "slider food" snacks in the house. If it isn't your house, that's hard to do, of course. Maybe bring your own, and that will lessen the temptation. I've enjoyed Quest cheese crackers or protein chips. Give them a try!

Hormones, or the lack of, can really mess up our plans. Menopause was when I went from being overweight to obese which then led me to surgery.

This year hormones messed with me again . After being stable for a few years, I had a hysterectomy and everything went haywire. I couldn’t get my transdermal HRT patch either and then we couldn’t work out my new dosage with my alternative HRT. I put on a good 4 kilograms (more than 9 pounds) in about 4 months. Nothing else had changed. It was very upsetting so I really get your struggle with this.

You’ve also been dealing with emotional stress from supporting your father-in-law & coming to terms with his alzheimers & increasing your snacking likely as a comfort.

Knowing that snacking is contributing to your weight gain puts you on the right path. Instead of reaching for a snack, try a cup of tea (herbal or green) or a coffee (no syrups). Often a warm drink can be soothing & it gives you something to do (popping to the cafe or kitchen) to get a drink for yourself and maybe your father-in-law. It’s a distraction & gives you a break for a couple of minutes. I do this when sitting in doctors’ or surgical waiting rooms with/for my 85 yr old mother. Look for alternative low calorie & nutritionally more sound snacks like some nuts, a little cheese, some vegetable straws, roasted fava beans or chick peas, beef jerky. Portion them out and put them in small zip lock bags or containers so you’re not tempted to overeat.

Check your meal portion sizes too just in case they have been slowly increasing - it can happen without realising.

I’ve managed to lose 3kgs in the last 2 or 3 months by reducing snacks and one meal. I used to eat snacks to increase my calories to maintain and to boost my protein. For example I used to make a bowl or rolled oats with seeds and yoghurt & eat about 2/3 for breakfast and the leftovers in the afternoon. Now I eat 1/2 one day and the other half the next. Also dropped another snacks & swapped in an alternative for a third one (2 or 3 strawberries, 4 or 5 grapes and 5 or 6 macadamia nuts - some sweet & salty) so I still had one afternoon snack. I did this slowly by making one change every week or two.

You’ve got this.

At the very least, congratulations that you caught yourself. Now you need to keep those foods behind closed doors and find something else to eat or snack on. But have meaningful snacks, do not graze throughout the day to keep the weight off. That is very important. Meals and snacks should be scheduled and planned out. Dealing with a person with dementia of any kind can be difficult, but don't find comfort in your food anymore. Find something else to keep you busy. Wishing you well.