lsereno

My opinion? One year or at least nine months. Not tied to goal. I originally thought six months was enough, but the kind of questions I see from those at six months out has made me change my mind. I believe most people at six months are still trying to get to goal, learning how to eat, etc. I really want to hear from the few people who are here with more experience and have a forum devoted to the issues I care about at two years plus. We already have a group or thread for life at goal. Lynda

I am 5'6" and started at 254. I lost 32 lbs pre-op and lost more than 100% of my excess weight in nine months post-op. I could have got there faster, but I slacked off after I hit normal BMI. I have been at goal of 135 for 17 months. I got to goal and stay there by being vigilant. I still weigh and measure my food most of the time and I weigh every morning. I exercise 4 days a week. During weight loss, I exercised 5-6 days per week. I eat non-fat dairy, low fat meat, non starchy veggies and fruit - in that order. I do have treats, but not a huge amount. Lynda

And you can always report a post in the Vets forum that doesn't belong there. Lynda

I'm not sure the software has the capability to sort at the granular level you propose. I'm pretty sure it can only see how many posts we've made, not how far we are from surgery. And I don't think there is a filter that can be set to allow replies but not new posts. That doesn't mean a policy can't be set. However, the current policy does specifically say the forum is: to discuss issues specific to those who are further along in their journey. IMO, the best way to address it is to nicely point out the post should be moved and to not offer replies to questions that shouldn't be posted in the Vets forum. Lynda

Great article about discovering what you're really hungry for instead of just denying certain foods: http://www.psychologytoday.com/blog/is-psychology-making-us-sick/201308/want-lose-weight-find-out-what-you-are-really-hungry Lynda

1% Fat Cottage Cheese: 1/2 cup has 81 calories and 14 grams of Protein Fage 0 Greek Yogurt: 1/2 cup has 65 calories and 12 grams protein 98% Fat Free Ham Lunchmeat (costco brand): 25 calories per ounce and 5 grams of protein Most cooked chicken breast meat: 46 calories and 9 grams of protein per ounce Dungeness Crabmeat: 30 calories and 6 grams of protein per ounce Cooked Shrimp: 25 calories and 5 grams of protein per ounce Dennison's 98% Fat Free Chili (now marketed as Fat Free Chili): 1/2 cup has 105 calories and 10 grams of protein Anderson Split Pea Soup with Bacon: 1/2 cup has 70 calories and 5 grams of protein Frigo Lowfat string cheese: 50 calories and 7 grams of protein eggs ( I don't like eggs but I can't leave them out of this list!): 80 calories and 6 grams of protein So.... Breakfast: 1/2 cup 1% Fat Cottage cheese, 1/2 medium peach - 111 calories and 14 grams of protein Snack: Skim Milk Latte - 90 calories, 9 grams of protein Lunch: 3 oz. lowfat ham, slice of whole wheat bread, 1/2 cup cherry tomatoes - 160 calories, 15 grams of protein Snack: Lowfat string cheese and 1/2 oz. Special K crackers- 110 calories, 7 grams of protein Dinner: 3 oz. chicken breast, 1/3 c. sweet potato, 1/2 wilted spinach - 200 calories, 27 grams of protein Snack: 1/2 cup Fage 0 , 1/3 cup blueberries, Splenda - 95 calories and 12 grams of protein Count for day: 84 grams of protein, 766 calories

Well according to http://www.bmi-calcu...bmr-calculator/, my BMR is 1289 and according to http://thefitgirls.c...calculator.aspx my BMR is 911 and my TDEE is 1413. Lynda

Mmh. Hot shower before bed. Sounds like a great day! I'm jealous! I just have a townie bike, but is sure is a lot easier riding it at 135 than it was at 254! Lynda

I often eat Greek yogurt as a dessert. I mix it with Splenda and top with blueberries and Splenda. I microwave the blueberries till the juices run out. Love it and it's good for you. Other desserty but good for you things include Protein shakes and Protein Bars. I haven't tried the bars because I'm worried I'll like them too much. As far as bad-for-you foods, I have them too. Just in more limited quantities. Lynda

My program recommends an annual bone scan, because it's the only way to find out if your body is cannibalizing your bones for Calcium in your blood stream. Your calcium must be extremely low to show in a blood test, because your body will just leach it from your bones to make up for what you are not getting. I missed getting this done the first year somehow, so last month, I got my first bone density scan post-op. It's also my first one post-menopause, so not sure how much change is due to that and how much can be blamed on WLS. Last scan was in 2005. I am already walking 4 days a week, so plenty of weight bearing exercise. And I am taking the amount of Vitamin D and Calcium recommended by the Kaiser Fremont Bariatric program, which is 4000iu of Vitamin D per day (800 from 2 Multivitamins + 1500iu from calcium plus D + 2000iu vitamin D tablet) and 1500 mg a day total of calcium citrate. I was taking the calcium twice per day (3 tablets each time), but I am going to switch to taking it three times per day (2 tablets each time). So we will see what next year brings. Here's the scoop on the scan: Dual energy X-ray absorptiometry was performed to obtain bone mineral density (BMD) measurements using the Hologic Discovery bone densitometry unit. For each BMD measurement, Z and T scores are calculated. Z score represents the number of standard deviations of the patient's BMD from expected age matched values. T score represents the number of standard deviations of the patient's BMD from the average peak BMD value at age 30. A FRAX score has also been calculated using the LEFT FEMORAL NECK data. OSTEOPENIA is defined as a T score from -1.0 to -2.4 representing an INCREASED fracture risk. OSTEOPOROSIS is defined as a T score more negative than -2.4 and represents a HIGH fracture risk. T score: Fracture risk comparison to gender and ethnicity matched 30-year-old. 0 = Average risk -1 = 2 times the risk -2 = 4 times the risk -3 = 8 times the risk LUMBAR SPINE: BMD = 0.843 g/cm2 g/cm2 T score = -1.9 Z score = -0.7 LEFT HIP TOTAL: BMD = 0.855 g/cm2 g/cm2 T score = -0.7 Z score = 0 LEFT FEMORAL NECK BMD = 0.657 g/cm2 g/cm2 T score = -1.7 Z score = -0.6 ** IMPRESSION **: 1. Bone mineral density in the LUMBAR SPINE is in the Osteopenic range. Compared to the prior study, there is significant change.The bone mineral density has decreased by -15.0 %. 2. Bone mineral density in the LEFT HIP is in the Normal range. Compared to the prior study, there is significant change. The bone mineral density has decreased by -23.3 %. 3. Based on FRAX, the 10 year probability of hip fracture is 1.0 %. 4. Based on FRAX, the 10 year probability of major osteoporotic fracture is 9.2 %.

Hey Dooter, Doc wanted me to add strength training. Most articles about retaining bone mass call for weight bearing exercise (pretty sure elliptical falls in this category) and strength building (lifting weights or an equivalent exercise using your body mass as the weight, such as push ups or planks). Lynda

I'm hoping kaiser does a good job of calibration. Some of the scams with issues were from a portable site I think. And the differences were not off by as much as mine changed. Lynda

Interesting. Unlike many women, I do have a baseline from pre-menopause. The change was dramatic. Large enough that for me, bone loss is a reality. My paternal grandmother suffered with osteoporosis beginning in her 70s. My maternal female relatives all die before 75, so I'm not sure about that side. I do get a lot of calcium from foods. I eat a cup of nonfat greek yogurt a day and often eat spinach and salmon. Lynda

If you are taking calcium citrate, it's absorption is not blocked by the PPI, according to my bariatric doctor. Lynda

A crazy amount! It's 500 per tablet. I was taking 6 per day, but my primary care doc said to double the calcium after getting my bone density results. I think I am going to call the bariatric doc for a second opinion. Lynda

My recommendation is to eat on a schedule and towards a specific goal every day. Choose foods that will get you there. Plan out what you will eat the day before. Even if you don't get there, at least you have a plan and goals you are working towards. Write a letter to yourself. Tell yourself where you would like to be next year. At what weight? Doing what types of activities? How about 5 years from now? Ten years from now? It doesn't have to be long. Just set a timer for 5 minutes and start writing. The Fage Total Plan yogurt has 190 calories per cup and 18 grams of Protein. Try it in a shake, with a splash of orange juice, a couple of frozen strawberries, a bigger splash of Water and sugar to taste. Early out I had this for Breakfast almost every day. It goes down easy. For meats later in the day, try lunch meats, which are a bit easier and less dense than chicken breast, pork, or beef. Here are some food and drink ideas; Starbucks Tall Latte Coffee: 180 calories, 10 grams protein Fage Yogurt Shake with two tablespoons of sugar: 300 calories, 18 grams of protein 1/2 C. Dennison Chili Con Carne: 175 calories, 11 grams of protein 1 C. Anderson Split Pea Soup: 140 calories, 9 grams of protein 2 oz. oil packed tuna: 110 calories, 16 grams of protein Healthier fats: 2 T. Peanut Butter: 188 calories 1/2 avocado (about 3 oz.) 160 calories

If the yogurt is too thick, thin it with Water. Any of the mio drink flavorings or sugar free syrups can be used in greek yogurt too. I didn't care for it that way, but many people do. Lynda