4 Years out Need Back on Track advise

Question
I am 4 years out (RNY) and have gained 30 pounds from lowest weight post Bypass.  Need STRONG advise on how to go about getting Back on Track.  I can't seem to find much support for people this far post op.

Answer
Hi Margie,

First my apologies for the delay in getting back to you.  I have been out of town and just returned.  

Please know that you are NOT alone in your weight regain.  It is very common among weight loss surgery post-ops, including RNY post-ops.  Actually, a 30 pound regain is considered low.  Many post-ops regain significantly more.  You have caught it before your regain got out of hand.

The first step is to know that what you are experiencing is normal.  It isn't you or that you failed your surgery.  Don't beat yourself up for the regain.  Consider it as a wake-up call as to what you need to do for the future.  Many of us (me included) thought that once we reached a low or goal weight that we were more or less done.  For many of us, we haven't experienced getting down to our goal weight so we weren't informed as to how to maintain and keep it off.  Now you know that we can regain and you will be better prepared to lose it and keep it off.

Take a look at what you are doing today in your habits.  Are you eating sufficient protein?  Are you grazing?  (Grazing is usually the main reason for weight regain.)  Are you drinking with meals that flushes the food through your pouch making you hungry again quickly?  Have you stopped or decreased your activity and exercise?  Now, compare what you're doing today with what you did earlier post-op?  What are you doing (or not doing) today that you did before?  Therein lies what you need to change.

When I regained my weight, I got in to grazing BIG TIME.  When I decided to lose it, I had to stop grazing.  I started journaling my food using www.fitday.com (or other online food logging programs).  It helped me to stop grazing.  

So, for you, whatever has changed in your routine today, go back to what worked for you before.  Your tool of the surgery is always there for you.  We must choose to use it.  Be aware that when you make changes in your routine, such as me for grazing, the first few days are difficult.  After you have a couple of days of changing the habit you want to change, you've created momentum and it does get easier.  One day builds on another and another.....

Another thing to become aware of are the triggers that make you want to eat.  Is it an uncomfortable situation or emotion?  For most of us, it usually is.  Before you turn to food to take the edge off and help you cope with the situation or emotion, stop and deal with it without the numbing of eating.

Just know that you lost it before and you'll lose it again.  Granted, it will be slower in losing those 30 pounds than it was the first time but they can come off.  When you need it, remind yourself that YOU CAN DO IT.

Believe in Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

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