Help maintaining (losing too much too fast??)

[EsoKev 94]

Hi all,

Things are going pretty well for me. I was sleeved June of last year. No surprises and the weight has just melted off. I walk 60 minutes 5 days per week. I'm admittedly not great about the weight training. I haven't weighed myself in a while, but I was honestly startled to step on the scale this morning and see that I was at 136. Now, I'm a small man with a small frame, but I don't want to look gaunt. My bari team doesn't seem all that concerned, but my family says I look too skinny. I'm nervous about what to do here.

I'm taking in about 1500-1700 calories daily and 60-80 net carbs from veggies, fruits, very few grains, My Protein has been excellent at about 120-140 grams (depends on if I have a shake or two). I don't eat sugar because it upsets my stomach. I limit wheat too for that reason as well. I'm very diligent about all of my supplements.

I've never had an issue keeping weight on and it frightens me. I feel AMAZING and energetic and healthy, but I honestly don't want to look like skin and bones. It sounds like this isn't super common, so I would really like some suggestions. I simply want to maintain or even add 4-5 more pounds back.

Thanks

[FluffyChix 17,415]

Wow! Congrats!! And a scary and awesome problem to have all at the same time!

Hey so describe your food routine like how many times a day do you eat? How big are your servings? Do you eat meat/veg/fruit/grain together in 1 meal? Do you eat compound meals that are comforty/casserole/stewy stuff or do you concentrate on eating Protein (lean grilled) + everything is separate?

If it were me, I'd maybe look at getting a functional RD or trainer who understands bariatrics. I'd want to make darn sure that the weight I put back on was muscle which means strength building.

I've no idea how to do that! But we have some fitness gurus who do!!! @Healthy_life and @BigViffer among others who might be able to shed some light. Sounds like you're a lucky one who gets to have more calories than you're taking in right now!!! Wooohoooo!

[EsoKev 94]

Hello!

Thanks for the response. I have excellent restriction. My meals are about 4-5 ounces at this point and then I'm DONE. I tend to start with dense Protein first and then add my veggies then a small amount of grains in. I sometimes do compound meals but not super often. I'm eating three square meals a day and then having 2-3 protein only Snacks (almonds and cheese) or a shake. So I guess six small meals a day...

[FluffyChix 17,415]

30 minutes ago, EsoKev said:

Hello!

Thanks for the response. I have excellent restriction. My meals are about 4-5 ounces at this point and then I'm DONE. I tend to start with dense Protein first and then add my veggies then a small amount of grains in. I sometimes do compound meals but not super often. I'm eating three square meals a day and then having 2-3 Protein only Snacks (almonds and cheese) or a shake. So I guess six small meals a day...

Thanks for that! Is that 4-5oz by volume or by weight? Cuz 4oz by volume is about 1cup of food depending on density of protein/veg. But 4oz by weight is about 1 1/2 cups of food by volume. 1oz of dry dense protein = about 1/4cup diced or ground. 1oz of al dente veggies is a little over 1/4cup. Depending on veg you can have 1 1/2 to 2 1/2 oz of al dente veg to make 1/2cup by volume (sometimes 3 oz, but that depends on how much you've cooked it, the density of the veg, whether it is frozen or fresh, etc).

It kinda sounds like you need to maybe up the caloric value of each meal which is easy and hard. Adding 1tsp of oil healthy, or 1 ounce of avocado, or a 1/2oz sprinkle of nuts or seeds will add calories pretty quickly without adding a bunch of volume. Maybe up your snack volume/calorie load to more.

Bottom line to me is this--according to my doctor and the VETS I've talked to about this:

1. If you are still in weight loss mode and still losing, you aren't eating enough calories/or the right macros to stop WL phase.

2. If you are still in weight loss mode and not losing--rather, you are maintaining--then you are flat out consuming too many calories or the wrong combination of macros, or both to help you lose the remaining weight (especially at your new body size). You are effectively in maintenance level.

3. If you are still in weight loss mode or in maintenance and gaining, then you are consuming too many calories or the wrong combination of macros, or both--for your present new size and activity level/health/metabolism/medication history, etc.

Edited January 22, 2019 by FluffyChix

[EsoKev 94]

This is SUPER helpful. I've been weighing and measuring my food (depending on what it is) and I track everything using MyFitnessPal. I'll keep you all in the loop!

Kevin

[SteveT74 359]

I honestly wouldn't worry about losing too much weight. You're around 9 months post-op and it sounds like you're getting close to bottoming out on the weight loss. I wouldn't lose sleep about it or try to do anything to really change any good habits you have developed. This happens to lots of people and they start to freak out about losing too much weight and looking too skinny. It will not stay that way for long. It's typical for bariatric patients to drop below their new set point on their way down the scale--just a little weight loss forward momentum at play. Most bariatric patients will bounce back to their new set point with a 10-15 pound gain after they bottom out. Some people start to freak out and and worry about this being a regain--but it's not a true regain, but a healthy rebound that will bring you to your new, stable set point. It's a normal part of this process. I wouldn't try to do anything to your diet to stop the loss, you're body will do that for you once it determines that you have dropped too low and it will increase your hunger (grehlin is not the only hunger hormone you have).

In short, it sounds like you have a good problem right now. Even if you're at 130 or even 125, you're probably near your bottom and will bounce back up to 140-150 with a little time--which will be a comfortable, healthy weight for you to maintain.