Three Years Post-op Today

[DLCoggin 1,788]

Since having my surgery on October 20, 2011, I have set a "main" goal every year. Year one was obvious, get to the weight that my body wanted to be at. Approximately fourteen months post-op I hit 155 lbs, my weight loss leveled out, I felt great about my weight, about myself, and about what I had accomplished.

Year two. I had read so many times about "bounce back weight gain". Usually ten or fifteen pounds but sometimes much more. I researched everything I could find and there appeared to be no physical or metabolic justification for the weight gain. It was/is quite common, but I could find no science to explain it. So my year two goal became to avoid the bounce back. I established a window of 151 to 156 lbs that I was determined to maintain. I changed my weigh-ins schedule from my year one weekly weight checks to year two daily checks. My weight in year two was seldom below 151 (maybe two or three times) and never above 156.

Year three. As you get further out veterans who have "been there done that" often drop off of the forums. It became more difficult to identify potential "bumps in the road" that were common in the third year post-op period. Then over a period of time I read a number of posts by a five year veteran who repeatedly stressed that maintaining your weight becomes more difficult, m u c h more difficult, after the two year mark. And responses to this member's posts seemed to confirm that many had experienced the same difficulties. Once again I looked to science for an explanation and possible suggestions for avoiding or at least minimizing the challenges. And once again I was unable to identify any credible science to explain the problem. So my year three goal became more of a mental challenge than a physical one. I had lost 130 lbs. And I had maintained it for a year. The goal for year three became to maintain my commitment, and my focus, on following my plan that had resulted in the success I had achieved.

• Stay positive.
• Stay patient.
• Monitor my weight daily and respond very quickly to weight changes. Making slight increases or decreases in my calorie goal depending on whether I needed to gain or lose two or three pounds.
• Exercise to my ability.
• Continue to maintain a food log.

The result? I frankly never experienced any identifiable change in my diet, in the effort required to maintain my weight, or in my confidence that I was in complete and absolute control of my weight. No changes. None. Zip. And my weight this morning? 154.2

I only have one problem - I'm at a total loss for a year four goal! Everyone's thoughts, suggestions, ideas or experiences are most welcome!!

You guys have a terrific day and regardless of where you're at in your journey always remember - follow your plan and you're gonna love the new you!

[catdaddy 232]

Off the top of my head I can't think of a year four goal but your post are really a joy to read so what ever you decide please continue giving us you knowledge and advice.

A fan

[MisforMimi 760]

Happy Surgi-versary! Thanks for the informative post. Your current goals seem to be sufficient. Do you have fitness aspirations?? 5 or 10K? I can't imagine how light you must feel....WOW...And I also appreciate that you were not super heavy at the start...I'm getting over the feeling that I should be 300+ to have this surgery. I'm happy to know that goal and maintenance can be achieved. On other diets I think I stayed at my goal weight for about 36 hours!! So, 36 months is truly impressive!

[DLCoggin 1,788]

Thanks for your kind words Ms. Mimi! I walk five miles every other day and do strength training on my Total Gym every other day. Lol - at least that's the goal. I probably hit it about 75% of the time. I enjoy doing both but I own my own company and the demands on my time are not always as predictable as I would like. But as I keep reminding myself, you make time for the things that are important. I'm considering making my year four goal a fitness goal. I average just under a fourteen minute mile when I walk. I'm thinking I could probably push that down to thirteen and a half, perhaps a little better if I apply myself and stick with my schedule. The benefits of exercise, not only physically but mentally as well, are over the top. To say nothing of doing great things for your weight!!

Forget about your past experiences with dieting. The bypass quite literally changes everything. Most of us simply had no reference point to compare it to pre-op. You will be amazed!

Thanks again and have a great day!

[Beni 1,484]

Thank you for sharing.

I have a thought, what about extending yourself into an area you always wanted to do or know more about. Or give back or even something as simple as maximizing the quality of your food for the most health benefits.

What ever you decide, please share your findings a year out.

[NicoleSW 78]

I need to save this post! Haven't had surgery yet but these goals sound so smart!

[devint 162]

First off, congratulations on your journey, it's an inspiration and a reality check to me, in my first year, who still feel like this is a dream of sorts. On next goals, I would work on a fitness goal, or a "giving back" goal of educating/leading/helping others in your family or community work on their health, or a "never going back" goal of listing all of the things you wanted to do but couldn't because of your weight and actively work on experiencing them, maybe for the first time. (horseback riding, hot air balloon, ballet lessons, scuba, whatever.) I have found things like that reconfirm my emotional commitment never to go back to being obese cause being "normal-sized" opens up so many doors.

[DLCoggin 1,788]

First off, congratulations on your journey, it's an inspiration and a reality check to me, in my first year, who still feel like this is a dream of sorts. On next goals, I would work on a fitness goal, or a "giving back" goal of educating/leading/helping others in your family or community work on their health, or a "never going back" goal of listing all of the things you wanted to do but couldn't because of your weight and actively work on experiencing them, maybe for the first time. (horseback riding, hot air balloon, ballet lessons, scuba, whatever.) I have found things like that reconfirm my emotional commitment never to go back to being obese cause being "normal-sized" opens up so many doors.

Great ideas! Thanks so much!!

[akt1908 4]

This is so helpful. Thank you feel r sharing. How did you maintain exercise?

[jaysweet98 47]

Keep sharing love the motivation!!!

[green*eyed*girl 170]

I'm following your posts from a long time now and your wisdom never fails, I love to read your posts and you are truly a role model. You really make it clear: the choice is in our hands and everything else is just BS, whining and crying.

I do not have any idea about your 4th year goal but I know one thing for sure: whatever you wan't to achive, you will

I wish you the best, and please keep posting!

[DLCoggin 1,788]

This is so helpful. Thank you feel r sharing. How did you maintain exercise?

It's been a challenge for me. On the one hand, I enjoy walking (I really do). But I sometimes have a tendency to get carried away with things which leads to unrealistic expectations. Reaching for goals that are not sustainable in the long term is a sure formula for failure. For me, exercise is the perfect example.

First I set a goal of walking five miles a day, every other day. And I bought a Total Gym at the same time and set a goal of strength training every other day. I enjoyed doing both - for about six months. The walking evolved into measuring my time per mile. Then that became working (hard) to push that time down. And then pushing the total miles up. Then increasing the calories burned. On and on.

The strength training started with very modest workouts (I was concerned about injuries). But that quickly evolved into pushing myself to do more and more. More weight. More reps. More sets. More, more, more.

Bottom line - after about six months I eventually stopped doing both. It wasn't a conscience "forget this" decision. I just found myself skipping one or the other (and eventually both) for all of the usual reasons we come up with for not doing things we really don't want to do. It was frustrating, time consuming, disruptive of a busy schedule. And for all of those reasons, it just wasn't sustainable. Physically it wasn't a problem. Psychologically was a different story.

After about a three month break I knew that I wanted to begin walking again. But I had an honest conversation with myself and realized that my goals had to change if they were to be sustainable. So here are the highlights of the new plan:

• My new walking goal is a daily average of about 7,000 - 8,000 steps a day. In the back of my mind I know that 10,000 steps is the recommended goal. And sometimes I do that. Some days even a little more. But I congratulate myself for hitting an average of 7 to 8 thousand. I don't punish myself on those days where I fall a little short. I don't pay any attention to miles. I don't pay any attention to minutes per mile. I don't pay any attention to calories burned. My goal is steps - period. I don't saunter, but I'm not pushing myself to the limit either.
• Now here's one that has been a real eye-opener. I was at costco one day and when I came out it occurred to me that I could make some progress toward my walking goal for that day with a relative quick walk around the shopping center. So off I went. And in ten to fifteen minutes I added about 3,000 steps to my day's total. A day or two later, I was at the grocery store pharmacy filling a Rx. The pharmacist said that it would be about 20 minutes. Thinking back to my costco excursion, I decided this was another good opportunity to build up my steps for the day. In the process I discovered a small park about a block away from the store complete with a quarter mile walking track. How cool is that?!
• For the last six weeks, I have walked around just about every kind of store, restaurant, Starbucks and any other kind of place that life takes me. It's quick, easy and it doesn't require that I just drop everything to walk. I'm already "there". Wherever there happens to be. I'm always looking for the opportunity to do a little walking. Sounds a little silly (even to me). It might not work for everyone. But for me, it's been a huge psychological and motivational game changer.
• Some folks may not realize that walking is "cumulative". Numerous studies have shown that it makes no difference whether you walk five miles at one time, one mile five times during the day, or any other combination. The more steps you do, the greater the health benefit. Walking is walking. It all counts and it adds up surprisingly quickly.
• I walk for all of the health benefits of walking - circulation, blood pressure, cardio, relaxation, etc. I do not walk for the purpose of controlling my weight (that was never my goal). I no longer record or even monitor calories burned. I don't know or care how long it takes me to walk a mile. Like I said, my only goal is steps.

I'm still working on a plan for getting back to strength training. I recognize the importance. I just need to formulate a plan that will provide a similar psychological and motivational boost. I've been thinking about trying daily, short sets (about 15 minutes) that will focus on different muscle groups each day. Probably not as effective as longer sets but, for me, almost certainly more sustainable. And sustainability is everything.

I'm sure there are folks who will read this and be reminded of their own personal discoveries of sustainable ways to maintain their exercise regimens. I for one would love to read about the keys to your success!!

Edited November 13, 2014 by DLCoggin

[DLCoggin 1,788]

I'm following your posts from a long time now and your wisdom never fails, I love to read your posts and you are truly a role model. You really make it clear: the choice is in our hands and everything else is just BS, whining and crying.

I do not have any idea about your 4th year goal but I know one thing for sure: whatever you wan't to achive, you will

I wish you the best, and please keep posting!

Thank you so much for your kind words and a huge congratulations on your weight loss!! I'm betting you're lovin' the new you!!

Edited November 13, 2014 by DLCoggin

[MisforMimi 760]

@@DLCoggin,

I can't say enough how much of a "game changer" your posts are. So relevant to my experience and I haven't even had surgery yet. I cannot tell you how many times I have embarked on unrealistic and therefore unsustainable exercise regimes!!! I don't know if it correlates with the whole food thing, but it feels like the exact same thing as with the new diet. The build-up, the start, the early success, the plateau, the disappointment, the slack off, the complete and screeching halt, the feelings of guilt and sadness for "failing" yet again. And it wasn't until I read your post that I saw the same pattern with exercise that I exhibit with food and diets. Its almost identical! I am learning slowly that I can succeed with small measurable goal-setting and even friendly challenges with myself. In the past, its always zero to 60, couch to half marathon with me. So, thanks for giving hope that there is another way possible.

[DLCoggin 1,788]

@@DLCoggin,

I can't say enough how much of a "game changer" your posts are. So relevant to my experience and I haven't even had surgery yet. I cannot tell you how many times I have embarked on unrealistic and therefore unsustainable exercise regimes!!! I don't know if it correlates with the whole food thing, but it feels like the exact same thing as with the new diet. The build-up, the start, the early success, the plateau, the disappointment, the slack off, the complete and screeching halt, the feelings of guilt and sadness for "failing" yet again. And it wasn't until I read your post that I saw the same pattern with exercise that I exhibit with food and diets. Its almost identical! I am learning slowly that I can succeed with small measurable goal-setting and even friendly challenges with myself. In the past, its always zero to 60, couch to half marathon with me. So, thanks for giving hope that there is another way possible.

You're certainly welcome Mimi! Comparing notes and sharing ideas is what BP is all about. You're gonna love the new you!!