I've finally made it to the 20 lb mark but I want to be more successful. Our WLS Office has a dietary staff and the basic rules communicated to us were:
1) No drinking 30 minutes before eating solids
2) No drinking 30 minutes after eating solids
3) Drink 8 glasses of water a day
4) Protein first
5) 60 grams of protein a day
6) Try to eat no more than 3/4-1 cup of food per sitting...three meals a day. Don't worry about calories.
7) Minimize pasta, bread
My weight loss has been slow which is probably due to my thyroid issues (thyroid removed 12/29); but I know I could be more proactive on my side and I must take responsibility. I know many of you have been extremely successful and I would like to illicit feedback from the virtual sisterhood by asking:
1) How much water do you drink?
2) How much do you exercise?
3) How much protein do you intake? Is it proportionate to your weight? How do they calculate how much protein you should ingest?
4) How many calories do you ingest a day?
5) What rules have made you successful???
Thanks
The rules from your WLS Office are pretty standard. I can drink up to 5 minutes before I eat which helps if I am low on protein since I will drink a glass of milk before my meal.
ReplyDelete1. I drink 8 glasses or more a day.
2. Well in a perfect world, every day. Let's just say, the gym will be my friend in the coming weeks. I do know the most successful do some sort of exercise.
3. I only get about 50 grams of protein a day. I miss veges and find I eat protein, carb and their isn't much left for fruit and veges. I do try to eat soups made with veges just before I eat my solids.
4. My breakfast is usually eggs or a few fiber cookies. I find it hard to eat in the morning and am not hungry but know I have to eat something. I never was able to drink the protein drinks in the morning but many others do. I don't count calories. Ever. I really can't say how many I eat but know I only lose weight if I stay under 1100cal. I stick to 3/4 to 1 cup of food only and if the band is adjusted properly, that is all you feel like eating for 3-4 hours.
5. Not having any rules! I am a bit of a anti-rule person. But I do the no drinking with meals and waiting at least 30 minutes. If I need a little sip during dinner I will do that. I do have wine occasionally with meals. The one rule I do abide by is not being on a diet. I eat what I want and don't write it down or keep count of calories. Others need to write down what they eat and also record calories, so if it works for you do it. It isn't a rule, but blogging has been the best thing for my success. That and reading other band blogs.
You will do great. And you will figure out your own rules.
As I am new to this I am anxious to read what others post. But I will answer...
ReplyDelete1) How much water do you drink? Not enough. Not even close
2) How much do you exercise? I typically do. I haven't over Christmas. But I try and get at least 3 days at the gym
3) How much protein do you intake? Is it proportionate to your weight? How do they calculate how much protein you should ingest?
I am better at this, But I am missing my veggies, I get about 60 or more. They just told me to aim for 60g!
4) How many calories do you ingest a day? I really haven't been tracking this yet. I did before I got surgery. Honestly it is because my husband has my handy dandy iPad with my diary on it! Bad excuse
5) What rules have made you successful??? NA...
Rules are a touchy subject, some get the band so they don't have diet rules anymore. I got the band and am a rule whore ;) but that is what I think has helped with my quick and steady weight loss. Its whatever you want to follow. One rule I do break is drinking right before I eat especially if I am enjoying a martini or glass of wine and am out to eat. I physically can't drink after I eat for adleast 30 min.
ReplyDelete1 How much water do you drink? I drink 3 jugs of Nalgene a day holds 32 ounces so I have a min of 96oz a day. I have two that I fill up to bring to work heaven forbid the water cooler be low ;)
2) How much do you exercise? I excercise 3-4 times a week, I go to the YMCA I do Zumba, Spin, Cardio Fusion. I am on a spin kick lately loves what it does for my legs!
3) How much protein do you intake? Is it proportionate to your weight? How do they calculate how much protein you should ingest? I always try to shot for 60grams some days I get it somedays I don't today I had greek yogurt, 6oz salmon over a little salad and mahi mahi burger and a little salad. prob over my protein with all that fish and a skinny latte!
4) How many calories do you ingest a day? I try to have between 1,000-1,200 cal. My Surgeon now tells patients to count calories.
5) What rules have made you successful???
I believe my water intake, going in to get adjustments to make sure you are always in the green, counting calories, and i don't eat bread or pasta, mostly because I can't ;)
Hi Rachel,
ReplyDelete1) How much water do you drink? I drink at least 96oz per day - usually Vitamin Water 0 or Crystal Light mixed in to my water.
2) How much do you exercise? Jump starting my exercise routine this week. I have been very lax lately. I think a min. of 4 days per week is good.
3) How much protein do you intake? Is it proportionate to your weight? How do they calculate how much protein you should ingest?
I strive for 60-80 grams per day. I usually have a protein shake for breakfast because I am too tight to eat. My shake is 25-38 grams of protein. I like tuna for lunch (it's easy) and then fish or turkey/chicken for dinner with veggies.
4) How many calories do you ingest a day? I don't count calories - maybe I should.
5) What rules have made you successful??? I do best when I am getting in all my water and when I am getting max. protein. Must stay away from the holiday chocolates!
1) How much water do you drink? I try to drink 64 oz of water plus whatever other drinks I have. I am not always successful at this. A John's Hopkins nutritionist told me that it doesn't really have to be water - they used to think that but more recent studies say - it really just needs to be liquid.
ReplyDelete2) How much do you exercise? I am most successful when I'm exercising at least 4 times per week.
3) How much protein do you intake? Is it proportionate to your weight? How do they calculate how much protein you should ingest? I shoot for 60-80g and usually hit that without much problem. I drink my breakfast of either Nectar: Fruitilicious Protein - Strawberry Kiwi Flavor with my powdered vitamins (24g or more of protein) or more recently I've been making a fruit smoothie with greek yogurt for about 20g. During the day I have a greek yogurt, and a cheese stick or 2 or some cottage cheese. And something like chicken salad. And for dinner I have a small amount of whatever we're having.
4) How many calories do you ingest a day? I shoot for less than 1200, but I don't strictly count.
5) What rules have made you successful??? I think just really listening to my body. I'm much better at it now than I was a couple of months ago. I really think it took me 6 months with the band before I "got" it!
Good luck!!
I've thoroughly enjoyed reading all of these responses!! Thank you Rachel for asking the right questions to the right people!! I love that there is so much help here in blog land!
ReplyDeleteYou'll get where you need to be, I just know it!
I totally understand why you are asking these questions.. I remember obsessing about this.. hence a play on my blog title "new life rules".. but honestly after scrutinizing all of my actions.. the rules and questions you ask could/would fit any traditional WL program.
ReplyDeleteBut honestly Rachel once you have good restriction, all of these things seem to fall into place.. you know I have written about that vagus nerve concept.. I really believe the level of fill and restriction I have has turned off all of my fretting about rules.. it just seems to be on remote now.. its not that I can't eat foods that are high in calories.. its more that I just don't seem to have that urge to do so.. your stomach is content..
One approach that I took before getting to this point of restriction was to consume hot liquids (coffee, tea, soup) to satiate any hunger pangs..
So on to your questions..
1) How much water do you drink.
Probably not enough.. maybe 32 oz
2) How much do you exercise?
My efforts are sporadic, and I know if I consistently exercised it would pay off .. but I really dont break a sweat too often
3) How much protein do you intake? Is it proportionate to your weight? How do they calculate how much protein you should ingest?
This one IS really important.. you do not want to be in a deficit mode for protein consumption, because after a few weeks, your body will seek this source from your muscles, and in fact you could even slow your WL even further.. so this is probably one of the most important "rules" to stick to..
4) How many calories do you ingest a day? My guess is under 1000..
5) What rules have made you successful???
I would say to try to eat through out the day.. keep your blood sugars constant.. this will prevent cravings and going to foods that will work against your goals..
be well