It has been a pinch over three and a half years since my surgery. I lost about 130 pounds and kept it all off for a long time. Then I had a small gain that my doctor told me I should expect (around 5 lbs.) I kept that weight until about 6 months ago and then I started to slowly creep up until suddenly I stepped on the scale and saw that I had gained 24 pounds from my lowest weight and 20 pounds from where I had hoped to stay. WHOA!!
Time to look at what I am doing, what have I changed, what habits have I fallen back into.............. and sadly it looks like I have fallen a fair amount in those lifestyle changes.
My Rules of Successful Weight Loss/Maintenance
1) Eat a protein rich breakfast every day.
CHECK still on track
2) Plan and east a healthy lunch 500 calories or less
NOPE I am back to my lazy unplanned snack on what you can find habits
3) Eat a healthy, protein rich supper
MOSTLY My hubby cooks simply, meat and veggie, but we do eat at fast food at least once a week, usually a Saturday lunch
4) Water, no diet soda
NOPE I started slowly and now am loving my diet Pepsi again.
5) Snacks are limited to high protein, low cal, small serving options, night snacks limited
NOPE I am snacking at work, snacking in the evening, they are not low cal and I often have seconds...or thirds.
6) Exercise minimum of three times a week. (I was jogging three miles 3 times a week and doing wii core exercises twice a week.
NOPE In the winter I downhill ski twice a week and in the summer I ride my bike to work when it is nice (and I feel like it.)
7) Track every bite you eat
Okay, looks a little grim, so what will I change?
1) Lunches- back to planned healthy lunches. I'll keep protein shake fixings at work so if I ever forget or get pressed for time I will have a healthy option to snacking.
2) Diet Soda- I am going to try a compromise, water during the day and a diet soda as one of my snack/treat in the evening. Limit- one per day.
3) Snacks- Keep high protein bars an fresh fruit at work for a planned afternoon snack. Keep low cal options at the house (sugar free popsicles, yogurt, string cheese, nuts. Measure portion sizes and NO seconds.
4) Exercise- I signed up for yoga twice a week, will commit to riding my bike to work except when it simply isn't an option, and will pull out the WII at least once a week. I know I should commit more here but honestly if I do what I have suggested it will be a big step up. I am hoping that by getting into at least some movement I might start adding more like I did after surgery.
5) I put my new weight and weight loss goals onto my spark pages and will begin tracking my eating and exercise.
6) Once a week I will weigh in and take time to see how I have been following my rules.
So there, now I have a plan, I hope that I can move forward and do what needs to be done. The old obese evil devil in me keeps reminding me of all the failures I had pre surgery and there were sooooo many of them. But, I lost 130 pounds with surgery, exercise and determination. That may have slipped a bit but I believe it is still there inside me.