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One year out and gaining

I’m still within a year and slowly (maple syrup in an ice storm slow) losing still. I guess I’d make an appointment with the surgeon if that’s a person who you’re comfortable seeing. Some people didn’t have good experiences with their WLS doctors, so I wouldn’t want anyone to consult someone who isn’t good for them. Next I’d start tracking and weighing everything. When you started losing weight, how much did you lose before you started gaining again? Small goals, both weight loss goals and personal goals (eating smaller portions, tracking, weighing/measuring, journaling how you’re feeling, etc) might help the whole thing not feel as big. And those are just examples. You know you’re self best and what works and doesn’t. I am horrible at tracking, but I’m good with weighing and measuring. I have the same breakfast almost everyday because it’s something I’ve premade, so I know the protein content and portion size is what I need. I’m sorry I can’t give you advice from a personal experience stand point, but you’ve reached out and you’re stronger for doing so. You want that success, and I think you can attain it.
 
christa62 said:
I am 64 and one year out and am gaining, which is my own fault. I can eat anything and a lot of food at one time and always have been. It really hard to get back on track since I can eat whatever i want. What do you eat to get back on track and how much?
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You have always been able to eat as much as you wanted even right after surgery? Did you discuss this with your doctor? I would think after taking 80-85% of the stomach out that this wouldn’t be possible. My doctor did tell me that we can expect to gain 20% of our weight back after a year or two post op and that we are still considered a success at that point.
 
I’m 69 and a year and a half out from surgery and I eat almost anything sometimes a lot but have stayed the same weight now for about 3 months . I try not to eat a lot of junk food . If I do its small portions and if I go out to eat I always look for something small or healthy and sometimes take half of it home.

As soon as I start getting over weight that’s when I’ll really buckle down .
 
I am just over a year out. I can also eat pretty much anything and in concerning (to me at least) amounts. I did not get as much of the restrictive part of the bypass as I had hoped. So I watch it. I weight between 156 and 158 most days. If I go above 158, I go back to my basics that worked for me to begin with 1/2 C Oatmeal for breakfast, container of high protein greek yogurt, with 1/4 Berries for snack, 1/2 C Chicken Salad or 2 scrambled eggs for lunch, 1/2 C Cottage Cheese afternoon snack, 3 oz meat or beans for dinner with green beans, 1/2 C Sugar Free Pudding for evening snack. For however many days it takes to get below 158. Then, back to anything.
That might seem like a small margin, but I'm trying to maintain control of the process. I don't want to get comfortable with a 5lb and then a 10lb fluctuation.
 
Bill sperry said:
Yeah i’m not on a restricted diet either i just TRY to watch what I eat. We eat out almost every weekend and it can be very hard to find something on a menu that’s small . Sometimes I just end up getting a side order or I take the rest of my food home.
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My husband and I have resolved to splitting something on the menu since he usually eats my leftovers anyways. Sometimes he will order and extra side or appetizer, but it depends on how big the meal is.
 
I lost 75 pounds very quickly right after my surgery and I have now gone back to protein drinks twice a day with yogurt and I add pumpkin seeds for the crunch for dinner. There are some foods like yogurt that fill me up and I am full. protein drinks do the same thing so that is what I am doing right now to get back on track, I still have over 75 i could lose. but I would be happy with 50.
 
I think many of us are going to be on the cusp of regain for the rest of our lives. I'm pretty well convinced that the disease of obesity can be in remission, just like diabetes, but it's still there, lurking, waiting for an opportunity. However, I also don't think gaining 10 or 20 or 30 percent of the weight back has to be "the norm" for us.

What works for each person can vary widely. I would recommend starting out with small steps and not dive into too much at once. I think the key is finding a relationship with food that is sustainable and enjoyable. If we try to restrict too much, we set ourselves up to yo-yo, but we also have to find that balance that keeps us satiated and energetic, and that can be the challenge.

Of course, I would recommend talking with a doctor/dietician first, although just because they have titles doesn't mean they actually know what's best for your individual biology. Many of them try to lump all of their patients into the same diet and choices, which isn't going to work for everyone. However, it's a good practice to consult someone like that before embarking on any diet changes.

Here are a few things to consider, but again, these are just things that you could try as you try to find the right combination of things that are right for you.
  • Consider avoiding:
    • Ultra-processed foods (foods with 10-ingredients or more)
    • Foods with added sugar
    • Foods made with refined grains
    • Artificial sweeteners (have been shown to trigger hunger in some people and there is evidence they are harmful to our gut microbiome)
  • Consider adding or increasing:
    • A wide diversity of plants, 20-30 per week. That sounds like a lot, but it includes spices, herbs, veggies, fungus, nuts, seeds, berries, fruit
    • High-quality protein sources like fish, turkey, chicken
    • As much hydration as possible
    • Try to choose low glycemic foods, which are generally high in fiber or protein
  • Also, consider:
    • Finding a "go-to" healthy snack that you pick before something less healthy. For me, if I'm craving chips or crackers or anything really, I grab carrots and hummus. It's not sexy, but that's my go-to. I can't tell you how many grams of carrots I go through in a week...a lot sometimes, if it's been stressful and it is influencing my perceived hunger. Such a choice may not be for you, but finding a "go-to" snack like that is always going to be better than some of the unhealthy alternatives.
    • Start a food diary, but not a log to track calories or macros and such, but a diary of how you feel for 1 to 3 hours in between meals. Do you get hungry and/or lethargic soon after a meal? You should probably avoid that meal. What meals keep you satiated longer and more energetic? You might want to have those meals more often.
    • If you can get your doctor on board, see if you can get a prescription for a continuous glucose monitor for a month or more. If it's not covered by insurance, they are between $70-$100 out of pocket for a month, but I think it's worth it.
      • Actually seeing how your body reacts to the foods you eat in real-time can have a big impact on decision making. At least, seeing that made a huge impression on me. When you see your blood sugar shoot up and then dip, and recognize that you get hungry or feel tired as result, it can really tie food effects to how you feel and react. You can then find foods that keep your blood sugar in a normal range for most of the day, and when you do that, it tends to lead to much more even energy and satiation. It's one of the best things I've done to train myself to make good food choices, I'll wear one for a couple of weeks, then I'll go without for a while, and then put one on again for a couple of weeks. I guess I'm trying to approach it as an extended training session to ingrain habits that will become my norm.
All that to say, maybe none of this is for you, or perhaps your doctor/dietician/other professionals have other recommendations. I certainly am not a professional and my thoughts are just that. In the end, I would encourage you to keep looking for what works best for you through means that you deem safe, and certainly don't take my words as anything other than things to think about and consider whether they are appropriate for you, or not.
 
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WazzuCoug said:
I think many of us are going to be on the cusp of regain for the rest of our lives. I'm pretty well convinced that the disease of obesity can be in remission, just like diabetes, but it's still there, lurking, waiting for an opportunity. However, I also don't think gaining weight back 10 or 20 or 30 percent of the weight back has to be "the norm" for us.

What works for each person can vary widely. I would recommend starting out with small steps and not dive into too much at once. I think the key is finding a relationship with food that is sustainable and enjoyable. If we try to restrict too much, we set ourselves up to yo-yo, but we also have to find that balance that keeps us satiated and energetic, and that can be the challenge.

Of course, I would recommend talking with a doctor/dietician first, although just because they have titles doesn't mean they actually know what's best for your individual biology. Many of them try to lump all of their patients into the same diet and choices, which isn't going to work for everyone. However, it's a good practice to consult someone like that before embarking on any diet changes.

Here are a few things to consider, but again, these are just things that you could try as you try to find the right combination of things that are right for you.
  • Consider avoiding:
    • Ultra-processed foods (foods with 10-ingredients or more)
    • Foods with added sugar
    • Foods made with refined grains
    • Artificial sweeteners (have been shown to trigger hunger in some people and there is evidence they are harmful to our gut microbiome)
  • Consider adding or increasing:
    • A wide diversity of plants, 20-30 per week. That sounds like a lot, but it includes spices, herbs, veggies, fungus, nuts, seeds, berries, fruit
    • High-quality protein sources like fish, turkey, chicken
    • As much hydration as possible
    • Try to choose low glycemic foods, which are generally high in fiber or protein
  • Also, consider:
    • Finding a "go-to" healthy snack that you pick before something less healthy. For me, if I'm craving chips or crackers or anything really, I grab carrots and hummus. It's not sexy, but that's my go-to. I can't tell you how many grams of carrots I go through in a week...a lot sometimes, if it's been stressful and it is influencing my perceived hunger. Such a choice may not be for you, but finding a "go-to" snack like that is always going to be better than some of the unhealthy alternatives.
    • Start a food diary, but not a log to track calories or macros and such, but a diary of how you feel for 1 to 3 hours in between meals. Do you get hungry and/or lethargic soon after a meal? You should probably avoid that meal. What meals keep you satiated longer and more energetic? You might want to have those meals more often.
    • If you can get your doctor on board, see if you can get a prescription for a continuous glucose monitor for a month or more. If it's not covered by insurance, they are between $70-$100 out of pocket for a month, but I think it's worth it.
      • Actually seeing how your body reacts to the foods you eat in real-time can have a big impact on decision making. At least, seeing that made a huge impression on me. When you see your blood sugar shoot up and then dip, and recognize that you get hungry or feel tired as result, it can really tie food effects to how you feel and react. You can then find foods that keep your blood sugar in a normal range for most of the day, and when you do that, it tends to lead to much more even energy and satiation. It's one of the best things I've done to train myself to make good food choices, I'll wear one for a couple of weeks, then I'll go without for a while, and then put one on again for a couple of weeks. I guess I'm trying to approach it as an extended training session to ingrain habits that will become my norm.
All that to say, maybe none of this is for you, or perhaps your doctor/dietician/other professionals have other recommendations. I certainly am not a professional and my thoughts are just that. In the end, I would encourage you to keep looking for what works best for you through means that you deem safe, and certainly don't take my words as anything other than things to think about and consider whether they are appropriate for you, or not.
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Thank you so much for posting this list with the explanations of why they might work well for us. It's such a good reminder of the necessity of mindful eating. Your idea of the cgm is really thinking outside the box but such a good idea.
 
WazzuCoug said:
I think many of us are going to be on the cusp of regain for the rest of our lives. I'm pretty well convinced that the disease of obesity can be in remission, just like diabetes, but it's still there, lurking, waiting for an opportunity. However, I also don't think gaining weight back 10 or 20 or 30 percent of the weight back has to be "the norm" for us.

What works for each person can vary widely. I would recommend starting out with small steps and not dive into too much at once. I think the key is finding a relationship with food that is sustainable and enjoyable. If we try to restrict too much, we set ourselves up to yo-yo, but we also have to find that balance that keeps us satiated and energetic, and that can be the challenge.

Of course, I would recommend talking with a doctor/dietician first, although just because they have titles doesn't mean they actually know what's best for your individual biology. Many of them try to lump all of their patients into the same diet and choices, which isn't going to work for everyone. However, it's a good practice to consult someone like that before embarking on any diet changes.

Here are a few things to consider, but again, these are just things that you could try as you try to find the right combination of things that are right for you.
  • Consider avoiding:
    • Ultra-processed foods (foods with 10-ingredients or more)
    • Foods with added sugar
    • Foods made with refined grains
    • Artificial sweeteners (have been shown to trigger hunger in some people and there is evidence they are harmful to our gut microbiome)
  • Consider adding or increasing:
    • A wide diversity of plants, 20-30 per week. That sounds like a lot, but it includes spices, herbs, veggies, fungus, nuts, seeds, berries, fruit
    • High-quality protein sources like fish, turkey, chicken
    • As much hydration as possible
    • Try to choose low glycemic foods, which are generally high in fiber or protein
  • Also, consider:
    • Finding a "go-to" healthy snack that you pick before something less healthy. For me, if I'm craving chips or crackers or anything really, I grab carrots and hummus. It's not sexy, but that's my go-to. I can't tell you how many grams of carrots I go through in a week...a lot sometimes, if it's been stressful and it is influencing my perceived hunger. Such a choice may not be for you, but finding a "go-to" snack like that is always going to be better than some of the unhealthy alternatives.
    • Start a food diary, but not a log to track calories or macros and such, but a diary of how you feel for 1 to 3 hours in between meals. Do you get hungry and/or lethargic soon after a meal? You should probably avoid that meal. What meals keep you satiated longer and more energetic? You might want to have those meals more often.
    • If you can get your doctor on board, see if you can get a prescription for a continuous glucose monitor for a month or more. If it's not covered by insurance, they are between $70-$100 out of pocket for a month, but I think it's worth it.
      • Actually seeing how your body reacts to the foods you eat in real-time can have a big impact on decision making. At least, seeing that made a huge impression on me. When you see your blood sugar shoot up and then dip, and recognize that you get hungry or feel tired as result, it can really tie food effects to how you feel and react. You can then find foods that keep your blood sugar in a normal range for most of the day, and when you do that, it tends to lead to much more even energy and satiation. It's one of the best things I've done to train myself to make good food choices, I'll wear one for a couple of weeks, then I'll go without for a while, and then put one on again for a couple of weeks. I guess I'm trying to approach it as an extended training session to ingrain habits that will become my norm.
All that to say, maybe none of this is for you, or perhaps your doctor/dietician/other professionals have other recommendations. I certainly am not a professional and my thoughts are just that. In the end, I would encourage you to keep looking for what works best for you through means that you deem safe, and certainly don't take my words as anything other than things to think about and consider whether they are appropriate for you, or not.
Click to expand...
Great post Wazzu!
 
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