It's really not a question as to whether or not a person WILL get off track. It's a question of when it happens, how does a person deal with it? What needs to happen in order to get back to the guidelines? What are healthy emotional responses that motivate, and negative emotional responses which devastate?
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There comes a time in every weight loss surgery patient's life that they stray from the rules. We call that being "off track." It's like the analogy of a train traveling on the tracks, and suddenly something derails the train, causing massive damage or casualties. If not careful, we as weight loss surgery patients can cause lots of damage to our weight loss efforts.
Perhaps you are reading this because you are struggling with staying "on track" and are searching for answers. There is good news for you! I love to say this. You still have re-routed innards... you still have a smaller pouch/tummy. And it still works! Oh that makes me so happy everytime I get to remind someone of that! There are some very hard decisions for you to start making though. It's time to get back to the basic rules... the ones you followed directly after your surgery. You know all the rules, but must put those thoughts into action by doing them. Here are a few:
- Food journal - start logging all of your food intake. There are many free online websites such as LiveStrong or Fitday which are both good. Or, you may choose to utilize a food journal that you can actually write in. If you have a mobile phone, there are many applications such as FatSecret which allow you to log your calorie intake using your cell phone! I have used several. The option I look for, however, is that it will calculate the following: carbs, sugar, protein, fiber, and fat grams. It's also helpful if it contains many label foods in the database, but not a requirement as some people may like to help add nutritional stats (I do). Cutting back on calories will definitely cause you to start losing again. You will need to check with your bariatric surgeon's plan to get your daily number of calories.
- De-Carb yourself (including house, office, and your body). I saw a post from someone recently who said, "Carbs beget more carbs", and its so true. Once you are under the control of "the carb monster", it's difficult to break the cravings. It's a vicious cycle. Once you allow yourself to have those simple carbs, they will take over the steering wheel to your vehicle and drive you so fast to eating more and wanting more! By de-carbing your body and pantries, the carbs will not be as readily available and tempting. You will regain control of your eating, and get back in touch with your feeling of fullness... . and it will also help you note the difference between thirst and hunger, head hunger vs. real body hunger.
2 types of programs are the 5 day pouch test and the 3 day liquid protein train (must be a member of Before & After Help message board to utilize this information). While I have not done the 5 day pouch test, I have done a similar thing with a 3 day liquid protein. It truly does help. Both are based on the same concepts and principles. Send me a message and I will send you the link if you need it.
- Cut back on milk consumption. *I would suggest not using milk at all, but others have a different view on this subject. When using protein shakes, using milk adds too many calories. And, the carbs/sugars can cause a stall. Use water, if at all possible, when mixing your protein shakes. If you are unable to stand the taste of protein powders made with water only, try another good substitute such as Hood Calorie Countdown Milk or Almond Breeze Unsweetened Milk. I use just about 2 oz of the milk substitute with the rest (6-8 oz) of water. This gives creaminess to your shakes without the added sugars, carbs and calories.
- Eat high protein foods first, then moderate carb vegetables. This way your tummy has the dense protein it needs to feel full. Stay away from pasta, crackers, bread, cereal as they are high in carbs. They will drive you to want more. Also keep in mind that "sugar free" products are a trap. They are not necessarily lower in carbs, fats, calories, but many people think that they help promote weight loss. That is an incorrect assumption and actually a person who has a steady amount of weight loss, and they start consuming SF products,it causes them to stall.
- Remember, don't drink with meals. You want your nutritional values from food and surely don't want to wash it all away. Let that dense protein sit there in your tummy so that you can feel full. It will take away that desire to eat again so soon IF its true hunger that is causing it. You can "water load" about an hour before you eat a meal, and that will help you to not eat as much (should you find that your portions have been too large, causing problems).
- Cut out the sugar! I can't stress this enough. Just because a person does not dump does not mean that they should continue to consume products with sugar. It only makes you crave more. I read in a magazine at the gyn's office this week that sugar is more of an addiction than alcohol. It makes you crave more and does nothing for weight loss. My motto is: Just because I CAN eat something doesn't mean I SHOULD eat it... if its not good for me then I stay away.
- Seek therapy. If you are an emotional eater or have emotional attachments to food, consider seeing a therapist to deal with underlying issues. Be mindful of stressful situations in your life and how you react/respond to them. Many of us depended on food as a comfort and friend during times of grief, loneliness, anger, disappointment, and those habits are not easily broken.
- Use the feelings of guilt as a positive motivator. Guilt is a very common emotional associated with getting off track. It can cause negative feelings towards oneself ("I can't do anything right", "I messed up AGAIN", "I can't even have weight loss surgery and lose weight!"). This causes even more stress and the diet mentality "I fell off track, so I might as well just forget it! I'm going to eat more junk." Instead, use the guilt in a positive way by saying, "Yes, I did mess up. But, I STILL have a tool that works. I am going to stand up, dust myself off, and continue on at this."
"But, Melinda... these are just basic rules that I received from my surgeon's office!" Exactly! You know the rules that helped you lose in the beginning. Just go back to them. They still work.. your tummy still works like the surgeon made it to... and I know you can do this.