Bariatric Surgery Patients Best Tips for Long-term Weight-Loss, Part 3 - My Bariatric Life
Bariatric Surgery Patients Best Tips for Long-term Weight-Loss
Continued from Part 1 and Part 2. Read Part 1 here.
“I haven't been perfect, but here's what I tend to live by.
- Lean proteins (turkey, chicken, fish, egg whites)
- In the past few months, nearly 5 years after my surgery, I could at last eat a salad with leafy greens! I'm enjoying this and never thought I'd miss it, so I try to have a salad as part of my lunch or dinner daily now.
- I can't physically eat and drink at the same time. Gotta pick one over the other, or I feel sick from the combination.
- I try to eat my proteins and veggies first. Then if there are any carbs on the plate, I literally take a tablespoon, 2 at most. I've learned to be OK with throwing away leftover carbs. I'm OK refrigerating leftover proteins and veggies for later.
- It was rough, but I've cut coffee back down to 1 a day. No longer 2. If I need caffeine, my 2nd cup can be tea... otherwise, only 1 trip to Starbucks.
- More water, and started adding lemon to mine - tastier and healthy.
- Exercise - 5-6 times a week, for 40-60 minutes a day. Weights and cardio to build muscle, endurance and this process helps tighten up some of the lose skin over time.
- Keep an overall eye on carbs and sugar - an ongoing battle since these are hidden in many foods and can quickly add up.
- Weigh in twice a week. Log my food daily (I use LoseIt app, there are so many to choose from out there). I even chart my progress since I'm trying to drop back down some weight. I chart my pounds, inches (various body measurements) and week to week look at my overall calories spread from carbs, fat, sugar, protein, fiber, sodium, etc.
- I don't refuse something I crave, but I take care to limit how much of it I have. A bite, or a small serving. I can feel fulfilled and not make exceptions a daily occurrence.
- It helps to have someone in your life remind you to be accountable. For me, it's my trainer and sometimes my spouse. I don't want to disappoint them, so it helps keep me honest.
- I visit the ObesityHelp.com site or look back on older photos to remind myself where I came from and why it's important to stay healthy and not feel that the money and energy spent on the surgery was for nothing.”
And here are my tips: “My nutritionist recommended 100 g of protein a day. She said to balance protein and carbs at every meal 2:1. So that means 50 g of carbs a day. She said it was very important to achieve this balance at every meal. I believe she said calories should be 1300 or less. I used fit day.com to do this and it worked very well.
She recommended 80-100 oz. of water every day.
I like the high intensity short duration exercises that Mark Sisson, Primal Blueprint, recommends. This has caused me to lose more weight than working out an hour a day with Body for Life. It is also easier to fit into my schedule. I enjoy sprinting. Who would have guessed that? I've also wanted to join a women's crew team and will take lessons next summer. I also enjoy taking my dogs for walks and easy hikes through national parks. So find activities that you enjoy!!!
I was an emotional eater in my former life. I still have to protect against that. I was a processed food junkie, and like any junkie, the habit is hard to kick. So I don't keep any junk food in my house. It is not there to temp me. It is easier to ignore it outside my home, like at entertainment venues and restaurants. For me, one meal can lead to the next binge. It can be hard emotionally and physically to recover from that.
For many years now I just eat real food – that means food that doesn’t have a “nutrition” label. I eat organic and in-season as much as possible. I don’t eat red meat. I follow the pouch rules and many of the principals of grain-free diets like Paleo/Primal. The pouch rules call for 1/2 of our plates to be filled with lean protein. Then 1/4 to be filled with raw or lightly cooked fresh veggies and the other quarter to be fresh fruit. Nowhere does it specify grains (bread, rice, corn, etc.) which is the staple of the standard American diet. I’ve learned to bake with almond and coconut flours when I want something bread-like.”
Living life well-fed,
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