Help getting back on track

[Happy Stylist 86]

My surgery was April 26 22. I have gained 5 lbs in my weeks. I’m struggling to get back on track. I went on vacation to the beach and I didn’t stick to the plan. Now I can’t seem to get control of my snacking? How do I get back on track. How do I stop all of these cravings? Why is this so hard??

[kcuster83 1,504]

Maybe go for a walk when you get your snack attacks? Do anything else to take your mind off of food?

Or, just eat something super low calorie that won't effect your day too much?

Good luck, you can do it!

[sketcher709 9]

Is your blood sugar normal? Were you type 2 before the surgery? It’s hard to control cravings with these issues unless you are very careful about controlling carbs.

Does the bariatric center you used have a post surgery support group? Can you schedule appointments to be followed with the dietician? Get yourself support especially from people who will help hold you accountable to yourself. I did not do this stuff the first time and regained. Now I’m getting ready for a revision and in hindsight I see what I should have done.

[KimA-GA 540]

maybe try journaling when cravings hit.. it can help you learn what is head hunger and what is real hunger. if you can tackle what is causing the head hunger, you will be on better footing

[Afrankrn 27]

My therapist (who I got to help combat my food issues) said cravings usually last 30 mins or less. Try to keep that in mind when you are craving something.

I think you are like me. I am going to have to be very careful around certain foods (carb heavy hitters like bread and Pasta for me). If I start, I won't stop. Kind of like an alcoholic in recovery. Some people can have a little bit and not suffer from "withdrawals", but if I were to have a little bit then my cravings spike and can spin out of control fast.

My recommendations:

1. Track what you are eating in an app if possible cause sometimes that will help reign it in

2. Wait 30 mins when craving something and drink Water. Go for a walk or pick an activity to distract you. After 30 mins, see how you are feeling and what your body may really be after (protein/more water/?)

3. Try to find healthy substitutes for what you are wanting. pizza? Find a low carb recipe that tastes good and fills that urge. Sweets? Are some sugar free options or low carb options a possibility?

4. Journal and track when these cravings are happening. What's going on when they do? Are you stressed/bored/angry? Are you around others who are eating things you want? Are you out of the house and having to do fast food as quick options? Etc. See where your weak points are and then start identifying ways to help deal with them.

5. Get a supportive therapist to help you deal with your mindset around food. You can outeat wls. For many of us, this is going to be a lifelong addiction that we can defeat but will always have to be mindful of.

[SleeveMeToIt 28]

Often in the past during my weight loss efforts and when I'd get off track and eat off of plan, maybe have more alcohol than usual, I'd realize how much harder it was to get refocused. I also realized that during that time, I'd have caused some acid imbalances by poor food choices and booze. I wouldn't have traditional heartburn sensations, but a constant gnawing hunger. Starting to take an acid reducer like Prilosec or something (not the gummies or tums) would help me get back on track.

An acidy tummy can feel like hunger. I remember that now that I've had sleeve and am trying to stay focused and on track.

Also, if you got off track - there is a good chance you are dehydrated. Are you meeting water/fluid goals? If not, start there.

Are you constipated from eating crap food? Another good place to start. Probiotics can also help reset your gut flora - that can cause cravings when disrupted by processed foods, sugar and drinks.

Maybe focusing on a couple things at a time and giving yourself a little grace can help. Self sabotage can continue when our minds are in a bad space because of getting off track.

You can do this! You had fun, now it's over. No biggie.

[Spinoza 1,403]

It's great that you've pulled yourself up on this so early. My advice would be to prioritise your Water and Protein goals. Every meal starts with protein, then veg, don't worry about carbs (they cause me to get food cravings too). Even Snacks should be protein based if possible - I keep deli meat and small cubes of cheese in containers in the fridge so there is always something decent that's grabbable. I also keep carrot and celery sticks sometimes (I'm lucky, I can process raw veg) for crunch.

You can do this - you've had a successful six months, you don't want to scupper that and that's why you retorted in here. Most of us relax on holidays, that's what they're for, but now it's back on the horse! Best of luck.

[Happy Stylist 86]

Thanks y’all. Something y’all have mentioned us hydration. That might be it. It just click that I’m not drinking Water like I was. I’m going to try to get my water back to 100oz a day. Hopefully that will help. Thanks!!!

[Muffinman1119 84]

I too have been struggling with similar issues over the last two weeks. I’ve gotten away from logging my food into the Baritastic App, I’m not drinking enough fluids, and I’m definitely not hitting my Protein goals most days. I also have found myself snacking on foods that I would’ve chosen pre-surgery and I really need to nip that in the bud. I think that it’s no coincidence that they harp on Fluid and protein intake when you’re in the pre-op phase. I really think those two things are key for successful and sustainable weight loss post surgery.

[summerset 5,265]

On 10/18/2022 at 3:19 AM, Happy Stylist said:

How do I get back on track.

Routine.

Vacation is vacation. Home is home. Work is work. Use your usual schedule to get back to your usual habits. For me going back to work after vacation is like flipping a switch when it comes to eating or exercise (good and bad at the same time *coughcough*).

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Why is this so hard??

Because the foods taste good. We want what tastes good. Simple as that.

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How do I stop all of these cravings?

Most likely the cravings won't stop, at least not 100%. You need to develop your strategies to handle them.

[DonnaGS 58]

I think increase good quality Protein, less carbs (at least for my body that slows me down) increase vegs, more Water daily. I have had to replace any Snacks with a Protein Drink. Good luck to you. remember, like you said, carbs make you crave more carbs! It is similar to falling off the wagon from drinking. I have had to go back to writting or I should say logging all the food I eat in the app. As soon as I did that, I realized my fat and carb intake were way up.