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Do you supplement with protein shakes or protein waters. The waters were my go to to reach my goal that early out. Another thing is the drinkable yogurts. I have all three on hand in case I’m low on protein through my meals. If so, I have one as a snack. I have actually made the drinkable yogurt myself with a regular yogurt and almond milk and a little fruit in a blender. Mine actually taste better.

So sorry you're going through this! This does NOT seem normal to me at all. Yes, most of us have things early on that just don't seem to sit right in our guts. For example, I could not eat eggs in any form for the longest time. I also can relate to the mental side of things. I was probably about 3 months post surgery and had a work function where they catered lunch. I knew better, but wanted to "fit in", so I decided to just eat whatever was provided. It was sandwiches so I decided to just eat the deli turkey out of the sandwich. It made me horribly nauseated to the point I had to leave work. After that, it took me almost 2 years before I tried any sort of deli meat at all. I knew it probably wouldn't actually make me sick, but the fear that it would kept me from trying it. Anyway, my point is a few changes and food aversions is quite normal. EVERYTHING making you sick is not normal. Regarding fluid intake, lots of people have a little bit of a challenge drinking at first, but it's supposed to get easier and easier as you go. That does not sound like you're experience, though? At 5 weeks in, if you're still only getting 40-48 oz that's pretty low. You mentioned that you're working with your surgeon. I'm curious what they are telling you? Have you really told them everything you explained above? I have found a lot of people (forgive me for stereotyping a bit), especially younger people are not good at advocating for themselves. Unless you really make your doctor fully understand what's going on, they may not realize just how big of an issue this is. I would also recommend talking to your dietitian and your therapist about all this if you have not already started working with those other professionals. The dietitian should have more experience dealing with these sorts of dietary issues and may be able to help you find foods that can help. I would also agree with your assessment that at least some of your issues are mental, thus talking to your therapist would be a really good idea because they may be able to teach you some ways to overcome those issues. With all that our of the way, I wanted to maybe suggest a few things for you to try to help you eat and hydrate: Your water intake seems to be on the low side as I mentioned. I would think you really should be getting closer to 64 oz a day right now. (If your program told you a different amount, go with what they told you.) Be aware that dehydration can actually cause nausea, so could be making your issues worse. IMO, you really need to double-down on drinking, even if that means you have to change your meal schedule. Also, at 5 weeks you should be able to drink several ounces at a time, thus it really should not take hours to get in another 15-20 ounces. If it does, this is yet another thing to talk to your doctor about. You could also consider adding in an electrolyte drink to help with the dehydration, but please only do that with your doctor's blessing. Consider taking a broad spectrum probiotic. I know that then becomes one more pill to take, but I do think at least some of your digestive issues are due to an out of whack gut microbiota. If you can get your gut healthy again, it should really help. You mentioned you are not exercising. At 5 weeks, you really should not be doing any strenuous exercise anyway, but you do need to be walking. I don't know your current weight or how much you're capable of doing, but if all you can do is just 5 minutes to walk to the end of the block and back, that's what you should be doing. If you can do more than 5 minutes, great, do what you can do. I would strongly encourage you to do this outside if at all possible. There are lots of benefits mentally from that exposure to nature, so please don't just walk around the house or on a treadmill. I know this feels like just one more thing to do, but how about you take some water with you and drink some while you're walking? Believe it or not, walking can reduce stress and even improve gut health. In short, don't consider this a nice to have or somehow related to weight loss. Think of it as part of your treatment plan to get past this nausea and on the path to feeling better. Food-wise, you mentioned you're okay with yogurt, but getting burned out on it. You might try flavoring it? In other words, if you're just eating plain greek yogurt to avoid the fake sugars and other ingredients, you probably can add extracts to make whatever flavor you want. I love coconut for example, but vanilla, almond, etc. would also work well. Just check the labels carefully and make sure it doesn't have weird ingredients and that it's using natural flavorings. Fairlife Milk. This is lactose free and taste just like regular milk (at least to me). It also has a lot more protein in it than regular milk, so will be a way to boost your protein intake. Best of luck. I do hope you find solutions to your issues.

Good Mornong everyone. I know I have been the one to say trust the process and we are all different and all of that so far but today I need the reassurance. I have been exercising quite a bit. Walking at minimum two extra hours a day and also including yoga now and more movement in general throughout the day. The way I figure it, with the added exercise alone I should be losing like pound a week but last week I lost only 2 pounds and it’s been five days now and I haven’t lost anything so far this week. I have not had ONE thing that was not from the fresh sections of the supermarket other than the occasional brown rice and zero carb wrap. I am tracking every thing that goes into my mouth even my calcium chews which are four carbs and I log and my fiber powder too. I measure and weigh everything I onclide in my calorie count for the day. I am doing exactly what the nurse practitioner says I should be doing but I’m getting scared that if my weight loss has slowed to one and a half or 2 pounds a week already with this level of activity that I’m in trouble. I mean, physically I feel like I could keep this level of exercise up forever but timewise, I don’t know that I can work it in ever day forever. I figured I would get to maintenance and gradually cut it back to maybe yoga or aerobics or one hour of the walking but not necessarily two or three hours every day. I know that I’m at least losing and that’s better than any other diet. That’s what I would tell one of you, but it just feels like I shouldn’t be slowing down this much this soon. I’m wondering if I should maybe decrease my carbs I increase them when the nurse practitioner told me too based on my activity and I was losing more before I did that.

some variation of oxy. unlike when i had wls, i finished the entire 2 week prescription (omg i needed it). i didn't even fill the Rx after wls!

I agree with @SpartanMaker eating more might sound crazy but it works! Resistance training has completely transformed my body. I started incorporating it around 4–5 months post-op, and the weight started dropping like crazy. My body looked significantly better compared to when I was just doing cardio. Around 6–7 months post-op, I added 30 minutes of running at least 5 days a week, and at that time, I was eating between 2,100–2,300 calories daily. Even with that intake, I was losing weight and had actually dropped below my goal weight. I had to take a break due to surgery, and during that time my weight fluctuated upward—which was really frustrating. Even though I cut my calories and kept my macros on point, the scale wasn’t moving the way I wanted it to. But now that I’m back to resistance training (I’m not cleared to run yet), my weight is slowly trending back down again. I say try it! If you would like some guidance I have a few circuits that I do and has worked really well! I am happy to share ❤️

Really it’s the carbs and protein that I am mostly interested in but I get it. They aren’t necessarily accurate. I have to get at least 90g a day and that’s actually a great deal harder than I remember without shakes. They didn’t operate on my stomach so it’s not an issue of capacity. It’s that I already eat every three hours. I can’t imagine eating any more often than that.

I am so sorry this has happened to you. Its a rare complication that I havent seeen on here before. I have a diabetic husband who heals ridiculously slow up to me. He had a leg ulcer that took 9 months to heal. I seem to heal over night. I am not squeemish but if I was in your shoes I would ask the nurse to change my dressings more often, so that I wouldn't need to. At least until you stop weaping. The surgery has your hormones all over the place anyway so that won't help your mood. Look at it for what it is, a small inconvenience. Keep your chin up and your reward will be that hopefully, your diabetis will be gone. Take your vitamins, sleep well and eat as well as you can considering you are only 6 weeks out, it will all help the healing process x

She may have called it a DEXA scan, but it wasn't. That was definitely a BIA scanner. Here's the workout: 3 times per week, please dedicate time to do the following workout. It should take no more than 45 minutes and hopefully closer to 30. For all of the below exercises, I want you to start with the first variation of each exercise. Week 1: Do variation 1 of each exercise for 2 sets of 10 (or the max you can do if you can't do 10) In between each set, rest for ~1-3 minutes. The exact time doesn't matter that much, as long as you feel ready to begin again Week 2: Now I want you to do 3 sets of 10 or your max if you can't do 10. Week 3 (and beyond): Continue doing 3 sets, but now I want you to do the maximum number of each exercise that you can, up to 20. If it's 12. do 12. If it's 15, do 15. If you can get all the way to the point that you can do 20 of the exercise for 3 sets (a total of 60 repetitions), then stop there. Next time you do that exercise, I want you to move to the next variation listed to make it harder. Be aware that some of these may feel like big jumps, meaning you may go from being able to do 60 of version 1, to only being able to do 5 or 10 total of the next one. That's perfectly fine and to be expected. Just keep working at the new version until you can do 3 sets of 20 at that level. At that point, move on the the next version. If you get all the way through one or more of these, there are even harder variations available. Reach out and I'll give you more. That said, after doing these for 2-3 months or so, we might want to switch things up a bit? Doing the same thing over and over can get boring and we also want to fight any potential muscle imbalances by changing things up with different exercises. Be aware that you may feel sore a day or 2 after doing these exercises, especially at first. That's perfectly normal and should get a bit better over time. Here we go!: Exercise #1: Glute Bridge – Primarily works your glutes and lower back, as well as various smaller hip muscles How to progress: Standard Glute Bridge -- Both feet on Floor Single Leg Glute Bridge -- Do a single leg at a time with the other leg held straight out. Be sure to work each leg! Weighted Glute Bridge -- Time to add weight across your pelvis. How much is up to you and you can also progress here by adding more weight. Dumbbells work, but short of that, it can really be anything. Sandbag, milk jug, small child get creative! Hip Thrust. This is a very similar exercise, but allows a higher range of motion, so actually works your glutes even better. Ideally you'd also add heavier weight than you were using for the glute bridge Exercise #2: Push Up – Primarily a chest workout, however it also works the arms, shoulders, core and upper back as well. How to progress: Wall Push Ups -- It's what it sounds like, do a push up against the wall. Start by standing just over arms length away from the wall. You can change the difficulty a bit by moving further away Elevated Push Ups -- Another push up motion, but now you're using something lower to support yourself. You can also gradually move to lower and lower surfaces. For example, start with a kitchen counter, then progress to a coffee table Knee Push Ups -- Move to the ground in a basic push up position, but on your knees Regular Push Ups Exercise #3: Squat – Good leg exercise that hits the quads, hamstrings & glutes How to progress: Box Squat -- This is basically squatting down to sit on a box or chair, but DO NOT use your hands to get up or down. Ideally, the chair/box will be about the height where your legs are parallel to the ground Supported Squat -- No more box. Now you'll hang on to something for balance. Again, try to shoot for getting your upper legs parallel to the floor. Also try not to use the support to aid you in standing back up. It should be there mostly for balance Deep Supported Squat -- Now it's time to go as deep as you can, ideally with your butt hitting your calves Unsupported Squat. Time to let go of the support and do a proper squat Exercise #4: Row – Primarily a back exercise, but also can work the arms to some extent, especially the forearms. How to progress: Wall Pull -- It might be a little challenging to find a place to do this, but the idea is you'll find something sturdy like a stair rail, or something firmly attached to the wall that you can pull against. When you did the push ups against the wall, you stood further away. Here, I want you to start by standing maybe a foot or so closer to the wall so that you're leaning back when your arms are fully extended. Wall pull with a towel -- We're going to increase the difficulty by using a hand towel wrapped around your stair rail or object. You'll hold onto either end of the towel. This will allow you to lean further back. If needed, you can progress even more by moving to a bath towel instead of a hand towel. Inverted Row with Legs Bent -- Now things get even more complicated. Ideally to do this you'd have something like a suspension trainer, but it's possible to do this with a heavy wooden or metal rod suspended between 2 sturdy chairs or kitchen counters. Some city parks may also have a low bar that would be ideal for this, but you might have to look around? Inverted Row -- Same as above, but now you keep your legs straight NOTE: It may not be easy for you to find a way to do the inverted rows. If you're struggling, another option might be a "Plank Row", but this will require dumbbells. Simply progress this by adding more weight. If you go this route, you may want to go easy on the Leg Raises below or you may torch your core muscles.) Exercise #5: Lunge – Another leg exercise, but these are done one leg at a time. This will continue to work your legs, will help with balance and will engage your core as well. How to progress: Supported Rear Lunge -- I suggest just googling all these as they are easy to do, but harder to describe. In this one, find something to hang onto for support. Rear Lunge Front Foot Elevated Rear Lunge Bulgarian Split Squat Exercise #6: Leg Raise – Primarily a core workout How to progress: Lying Knee Raise -- Another one I suggest googling. These are all done from the floor Lying Knee Raise to Straight Leg Lower -- the idea here is you’ll raise your legs with your knees bent, but then straighten out your legs and slowly lower them down. Lying Leg Raise Seated Knee Tuck Good luck!

So tonight is night 6’of my nightly walks. Well today I was told to split it into more shorter walks so i did one around the house this morning and a little longer one tonight. It’s going well I’m up to like 8K steps so far today which is probably like 7,500 more than before. 😂 My goal is 10K a day by the end of month three. I wanted it to be month two but the nurse said I need to wait till 6 weeks to walk too fast and to increase slowly after that so it may happen before 3 month but I want to promise long and deliver short. It’s pretty funny watching my trends though on my fitness watch. I pretty much sit still except when I do exercise. I was thinking maybe every three hours when my warm goes off to take my vitamins I may start walking around the house for 5 minutes. Just because that’s better for my heart and it will increase my steps.

Now for a boring food pxt after those drool worthy food pxts from @ms.sss & @Lilia_90. Made zucchini fritters yesterday. Recipe said serves 2 as a light lunch. I’ll get three meals from the seven I made. Ha! As usual I started with a recipe (actually 2 different recipes this time) and then made up my own out of what was in my fridge and freezer. Peas, corn, chives, a little cumin, garlic & Parmesan with the zucchini. Forgot to add the celery I also had.

While I absolutely do not agree that it’s likely you will GAiN weight on 800 calories, 800 Calories can be a pretty good amount of food depending on what you eat. for example this is 757 calories and it’s 100 g of protein. breakfast: Caramel “Proffee” made from a premiere protein caramel shake with iced coffee mixed in. (It’s really good and filling with the protein btw). lunch: three eggs omelette with 2% cheese (1 ounce) and tomatoes and onion (1/2 cup). dinner: grilled chicken breast (3 ounce) and zucchini and onion (1/2 cup). snack: oikos triple zero yogurt I use the Baritastic app and I always have the same breakfast but then before I have lunch I plug in my plan and an idea for dinner to make certain it’s okay macro wise. I do pay some attention to calories but protein, added sugars and fat are more important. I also pay attention to my carbs because on some days my exercise is higher and I actually need to increase them a bit. If your dietician is not asking about your activity and your food choices and inky giving you a cookie cutter plan without real guidance I would be asking more questions. These plans need to be tailored to you specifically. if you are having a difficult time finding foods you like that meet the criteria you are definitely not alone. I had to do a ton of research and trial and error with recipes to find a couple weeks worth of meals that I enjoy and I was doing 900ish calories. I scoured the web and found low calorie recipes and also ways to cut calories from things I knew I enjoyed. Basically type “healthy” in front of anything you like and you should find ways to make a more bariatric friendly version. Some days you may need to reduce calories further by having two shakes or egg whites instead to budget for a higher calorie dinner. I don’t love to cook so I make double batches of things and freeze them in individual portions. this has been my lifesaver. For the 800 calories you may have to do a lot of lower calorie lean meat and veggie type dinners unless you cut calories during lunch. For instance instead of 3 eggs you could do five 5 whites and you could even omit the cheese if you need to cut calories further. i would imagine you could still lose on a little higher calorie budget and you have more flexibility in your menu but it may not be as fast as you would like. Either way, check out Baritastic (or another calorie tracking app). It’s very helpful to see exactly what’s in different food and to play around with these meal ideas on an app because you can add and delete and adjust the measurements to figure out how to make things work to fit your plan.

I didn’t do the bath or swim yet. I believe it was 6 weeks they said the outside was fully healed (double check on that though because there are different types of closure techniques that may heal slower). My team cleared us for anything but weights at 6 weeks but I noticed that some of the stuff that focuses on the core area in Yoga pulled so I just didn’t do that for a couple weeks (I needed the rest in between anyways 🤣). Tried again this morning in fact and it didn’t pull. I will be 10 weeks out tomorrow. I didn’t realize that I was that far out actually. Probably would’ve tried last week. Anyways, just with anything new, start slow and if you feel it in your tummy, stop!! That’s what I did.

A few things stood out to me about your post. 1137 calories is oddly specific. Since most people can't be that accurate with their food intake, I'm curious why you used this specific number? Can you elaborate? For example, most food logging software is only accurate within about 10% plus or minus, even if you are really meticulous with weighing everything. Keep in mind as well that if you are eating very many processed foods, Manufacturers are given a pretty wide latitude in terms of the listed calories, so those aren't near as accurate is you might think. Most people drastically underestimate their overall calorie consumption by as much as 20 to 25%, even if they are logging their food. There are a number of reasons, but things like guestimating certain amounts, using "average" calorie amounts for some items, and not counting certain types of foods are common errors. In short, you may actually be eating a lot more than you think. I'm also curious how you came to the conclusion that 1137 calories per day is the proper amount for you to lose weight? It's entirely possible your Basal Metabolic Rate (BMR), is anywhere between say 900 and 1700 calories per day. While BMR is just one component of your overall calorie burn per day, it's typically the largest single component, even if you are super active. If you are only working out 3 days a week, I'd not put you into the super active category. My point is that while it's not super likely, it is possible that you are actually eating at maintenance right now. Especially if you are eating more than you think. (See points one and two.) Scales are a REALLY terrible way to track success since they don't account for variations in other tissues besides fat. Water, which is a huge component of your overall weight can fluctuate dramatically day-to-day. Ask yourself honestly, are your clothes fitting differently? There is a pretty good chance here that you have been losing fat, but made up for it by retaining water in your muscles. This is super common in people when they work out, especially when they start a new fitness routine. There's also a small possibility you are actually adding some muscle mass, especially if you are new to strength training. Muscle is much more dense than fat, so if you gain muscle and lose fat, your clothes will fit better, but you might weigh about the same. My advice is going to sound counter-intuitive, but I'd suggest adding 200-300 calories per day to your diet. Preferably lean protein. Do this for 4 weeks and then reassess where you're at. If you are really currently eating at maintenance (as you might think from weeks of no loss), then you would be expected to gain a tiny bit in the next 4 weeks. If it's as I suspect and you're actually eating too little right now, eating a little more may actually up your metabolic rate as well as change your hormone balance. This could be just the thing to kickstart some fat loss in the next 4 weeks. Best of luck whatever you decide.

I second everything said by @Bessieboop1981 I was also sleeved 8 weeks ago, and have found it hard at times to deal with the head hunger and the change to my body and lifestyle (former chef and pastry chef) Food has been a HUGE part of my life for a long time, and now it is not so much! But that doesn't stop the desire! The physical pain of overeating is very real post surgery, I can not eat much at once, and sometimes grieve that, but I do know that after trying to lose weight my whole adult life, this is the only thing that will help to control the volume I eat. That is what I was after, the handbrake to stop me overeating, but it is only a tool, the fact is you need to be ready emotionally. The physical risk factor of Gastric Sleeve is minimal, however, as said above, all surgery has risks including serious complications and even death and this has to be weighed against the potential benefit. Only you can know if it's worth it to you. I also wish you well!

Already on Day 6 tomorrow. I’m on medimeal shakes for almost 3 weeks my date is Jan 23rd. 10am Breakfast shake 2pm Lunch shake 4pm 2 cups of shredded green pepper/ cabbage/ cucumber/ spinach/ cauliflower and broccoli with 1 tbsp of low calorie salad dressing. 6pm Dinner Shake 10pm snack shake During this time I realized how much food runs my life. Making food for the family I’m literally drooling (tear). Not about to cheat tho!!! I didn’t come this far to stay stuck 🙏❤️

Went out to a Michelin star Peruvian place this weekend and here’s what we ordered: Red snapper ceviche, truffle ponzu, chives served on rice crackers. This was PHENOMENAL. Tiger prawn gyozas with pea cream and edamame. Spicy beef fillet (medium) with crispy shallots. Crispy cauliflower, chipotle mayo, chives and sesame seeds. Tres Leches (three milk cake), vanilla ice cream and salted dulce de leche. I only had 3 small bites of this as it was too sweet but good albeit. But over all the food was 10/10!

Is cottage cheese the wrong texture for two weeks post op?

You ready for a long story? 😎 My exercise history is definitely one of extremes. I was very athletic in High School (Secondary School). I played football (American), was on the swim team, and ran track and cross country (not all of those every year). Afterward I spent time in the US Army where running was the norm, so I ran quite a bit. My recollection is that I was running roughly 30 miles a week at that time, so actually a lot more than the minimum required. Unfortunately I was badly injured while I was in the service and was barely able to even walk for a long, long time. Once I mostly recovered from that, I got heavily into powerlifting for almost a decade. I had convinced myself that due to bad knees I shouldn't run anymore, so instead i just focused on the strength training as well as a tiny bit of cardio on the elliptical. Unfortunately, I tore up my back in a workplace accident, so from that point on, no more heavy lifting for me. This was really the beginning of my descent into inactivity and severe weight gain. The heavier I got, the less I was able to even move, until using a cane or walker had become the norm. In addition, during this time I ended up having multiple surgeries, including 5 different shoulder surgeries, multiple knee surgeries culminating in a total knee replacement, and even open heart surgery for a bad heart valve. Fast forward a lot and about 9 months after my bypass surgery, I was walking and backpacking pretty consistently. A bit like you, I decided mostly on a on a whim to just try jogging a bit. It was more to see if I could even do it than anything else. You have to understand with my health history, lots of my doctors would say I shouldn't run. I say I'm going to do whatever I need to do to keep myself healthy because I suspect at some point, I'll need both a revision to the knee replacement and a new heart valve. My ability to survive those surgeries at an advanced age is going to be highly dependent on my overall health. Anyway, back to running. I was so shocked at how well and relatively pain-free the running went, that I decided to start training for a 5k. From there it's just snowballed and I've now done around 20 or so different races between 5ks, 10ks and Half Marathons. I'm not super fast (I am 60 afterall), but I am still pretty competitive in my local races, at least for my age. I'm also lucky that I'm now retired. This means I have the time to train appropriately. I typically run 4 to 5 days a week and average between 25 and 35 miles a week. I'll probably ramp that up in 2025 because I'm targeting a fall marathon and I'd like to be around 50-60 miles a week at peak fitness before the race. At this point running is my passion, but I do still strength train twice a week to keep what strength I do still have. As an aside, I'm strongly considering becoming a Certified Personal Trainer. Not really because I needed the knowledge, or because I expect to work in the industry (I am happily retired after all). My real goal is to help others where I can on their journey to fitness. I feel I can better relate to those that are struggling than a lot of CPTs that have always been fit. I also at least want those I work with to know I do have some knowledge of the subject (even though I've frankly probably forgotten more about training than a lot of CPTs even know). I'm really glad you're going to keep after it. You might surprise yourself in terms of what your capable of!

Very frustrating but they reckon it’s normal between week 2-4

If it puts your mind at ease, the only way to gain 10 lbs of fat in 5 days is to eat 7,000 extra calories per day (in addition to your usual maintenance calories). If you ate like 8,500 calories per day, 5 days in a row, you would remember. Swelling, on the other hand, is an easy way to gain fluid weight really fast. Hope you heal quickly and start feeling back to normal really soon! Once you get through the awkward first several weeks, I'm sure you're going to be thrilled with the results.

Yayy congrats ! I’d heard of the 3 week stall but not the 3 month 😱 this explains so much !! I’m about 4 months post up and i’ve hit my first long stall : it’s been 4 weeks and no loss. Oh well i can’t complain i just take it one day at a time but that worry creeps on me sometimes Well done to everyone in this thread i get so happy when people describe all their personal NSVs !! My biggest one happened a few days ago: No more seatbelt extender on the plane I weirdly enough didn’t even expect it so it was an entire new (positive) shock when i got on the plane and just randomly realised i could fit comfortably in the seat and buckle the belt 😊

It definitely does have a little bit of a stall around that point - I was in the same place around then, and I have finally started losing a bit more now. That is amazing you are getting the exercise in - that is something I desperately need to get more of. I am going to the gym maybe once a week, but my energy levels are so low due to me struggling to get food in 😅 I shall maybe just go and try to do some light cardio rather than weights!

The best advice I can give is to not try to revamp everything all at once. People that try that rarely succeed long term. Sure, it can work in the short term, but the real goal has to be retraining your body and mind how to be healthy. As such, I would urge you to pick something small to start working on today, or at least in the morning if you want to start fresh. This needs to be something so small as to almost be inconsequential. The reason it needs to be small (aside from helping with compliance), is so that your body and mind don't actually recognize that you're "dieting" or "working out". Continue with that one simple thing for a couple of weeks until it's become a new habit. Once that new habit is established, you can then make another small change. Just keep making small sustainable changes until you reach your goal. Yes, this approach is very slow, certainly much slower than drastic diet and exercise plans that promise quick results. Remember, what does it matter if you lose all the weight quickly if when you get there, you can't maintain the weight loss? Your real goal needs to be learning how you personally need to eat and move for long-term health. What that looks like is different for everyone, so no one here can tell you "eat this way", or "do these exercises" and you'll find success. It has to fit in with your unique needs, tastes and abilities and only you know what those are. If you feel like you need more guidance than that, I'd suggest seeking out professionals such as Registered Dietitians and Certified Personal Trainers. to help put more detailed plans together.

I am so glad I'm not the only one who eats sweets every day. I told myself that I was not going to restrict myself from eating sweets, knowing that I like sweets, I didn't wanna set myself up for failure so I include them just as I do protein and healthy food that I have to eat. OMG I'm going to try your peanut butter balls. 🤪😋! Simplest form for my cups would be to find your favorite chocolate (no sugar added or high coca content), add coconut oil to it for the fats. Microwave it. I work out a lot I'm not afraid of fats. Buy your cup molds, then really have fun with it put whatever you want in it. I try something new every week. Pop in freezer 30 mins. I don't give measurements cause you'll have to tweak it to your dietary thingy things. 😂, @AmberFL

Oh wow! Thank you for sharing! I love seeing before and after pics because I'm 6 weeks post-surgery and I want more results and feel impatient but I know it takes time. I'm down almost 30 lbs since beginning pre-op liquids. So you give me hope that I can get there too. I know you feel so much better! That's what I want. More energy and less pain. My rt hip gives me trouble so less weight will help. Hopefully! Well congrats again! You are inspiring me today!! 😍