Lose Weight Find Life

I received the following question.  This post-op’s concern is common so I wanted to share with you.

Subject: 3 years after gastric bypass surgery

Question: I am 3 years out from my surgery.  I have gained back 37 pounds in the past year.  I need to get back down.  I am not happy at my current weight.  I have been doing water aerobics 3 days a week (not faithfully.)  I have been eating/drinking at the same time.  I have also been grazing during the day.  I need to know how to get back on track.  I am confused about my eating schedule.  Should I still be eating a meal and having protein shakes/supplements in between meals?  And how many meals should I be having in a day?  Please help!  I have not been back to any support groups because I feel like I have failed the surgery, so that is why I am turning to you for some help.  Thanks!!

Answer:

Thanks for contacting me.  You have a great question and it is one that many weight loss surgery patients face at one time or another.

Reflect back to what you did earlier in your post-op days.  After you’d had surgery 6 months, 1 year or 18 months, what were you doing differently than what you are doing now?  Were you exercising more frequently?  Were you grazing?  In other words, take a view of what you were doing previously and compare it to what you’re doing now.  For most of us as post-ops, there is something different.  What I find is that grazing, eating more simple carbs such as candy, baked goods, potato chips, or fast food are different than previously.

Water aerobics is fantastic.  It isn’t hard on your joints yet it gives you a fantastic workout.  Three days a week is great but you’ll need to do it consistently.  Set a minimum that you’ll get in some activity such as water aerobics or other activity you enjoy (2-3 days a week) and make sure that you hit that weekly.  With activity, consistency is key.

Drinking with your meals is counter-productive to our surgery.  With a RNY gastric by-pass, think of your pouch as a funnel.  You want the food (preferably dense protein) to stay in your pouch as long as possible.  This is what will give you the feeling of satiety (feeling satisfied and “full”).  If you drink with your meals, all it does is flush the food through your pouch quickly and causes you to feel hungry faster.  Sips now and then through a meal should be the most you drink with a meal.

Drinking with meals was hard for me.  I was used to eating and drinking with my meals.  However, thinking of the funnel concept really helped me to visualize what I was doing.  Drinking with meals is really a habit.  If you need some moisture with dense protein, you could dip your bite of protein into some sort of liquid such as dressing to help you get it down if it is dry.  Think of it as a habit and not a necessity.

As far as meals and protein drinks, it is up to you.  Some people like to have three meals a day with two planned snacks.  Some people eat six mini meals.  The key is what do you and your body need?  Some post-ops like to eat more frequent but smaller portions while others prefer to eat larger meals but less often.  It is up to you and what feels best and works for your body.

Another cause for regain is emotional eating or head hunger.  Are you eating out of emotion such as boredom, anger, frustration, etc?  When you think you’re hungry, check in with yourself as to if you are stomach, physical hunger or trying to calm or numb away an emotion?  If you are craving a certain food such as a snacky or junk food, chances are that it is emotional eating and head hunger.

You DID NOT fail your surgery.  Seriously, you didn’t.  You are not alone.  Many, many post-ops go through exactly what you are.  Just remember that you lost it before and you can lose it again.  Return to what worked for you before and you’ll lose it again.

Best of luck.  Thanks again for contacting me.

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

I’ve received many inquiries as to the cost of coaching.  I don’t want to sell anyone but share accurate information to alleviate any concerns that may prevent someone from pursuing coaching.  I have permission to share the following with you in case any of you have the same concerns:

Dear Cathy,

I have a question.  I’m interested in coaching.  It seems as though it could help me to get back on track and do some things I’ve wanted to do in my life.  Things like coaching seem expensive.  I don’t mean to be rude or insulting but I don’t have lots of money to spend.  Don’t get me wrong, I want to make changes and improvements in my life but I can’t spend lots of money. 

What are my options?

Mia

* * * *

Dear Mia,

You have not offended me at all and your concerns are understandable.  I appreciate you writing me with your question.  I’m glad that you expressed a desire for coaching but shared your cost concerns.

There are many ranges of fees for coaching.  I love coaching and, as a post-op myself, it is a personal passion to help others.  After much thought and consideration, it is important to me to be able to coach clients at fees that are not cost prohibitive.  I offer individual fees that are more reasonable than you might think.  I also work with clients to provide coaching that is at comfortable rates.   I LOVE working with coaching clients and it is my privilege to work with them to achieve their goals.

If you are interested, please feel free to contact me directly.  I’d be happy to discuss this with you.  Thank you for sharing your concern.

Warmly,
Cathy

The same applies to anyone reading my website and this post.  If you are interested, feel free to contact me directly at cathy@cathywilsoncoaching.com.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach

With the permission of my client, I share the following:

Dear Cathy, I’ve been exercising for what seems like forever.  How long do I have to exercise to lose weight?  What are the results from exercising?  ~Client

First, consider changing what you’re doing from “exercise” to “moving” and being “active”.  For many of us, “exercise” is something we had to do and hated it.  That’s why people join gyms or begin vigorous programs and quickly quit.  I do love to move and be physically active.  Yes, it is essentially the same thing.  Exercise seems like drudgery and being active is more like play and something I like to do.  Being active is a “get to” rather than a “have to” of exercise.

Let’s look at your motivation and reason for being active.  The slightest amount of daily movement will make you feel great.  You’ll enjoy the instant results of feeling good, your mind will clear, and your mood will improve along with your enhanced self-esteem.  All you need to do is get off the couch, take some deep breaths and take a walk.  You’ll feel better after you finish.  So good, in fact, that you’ll want to repeat the pleasure again and again.

The joy and feel good feelings from physical activity are contagious.  Now, after many years, I enjoy moving and being active.  It makes a huge difference in my life.  Look beyond weight loss to the immeasurable physical and emotional benefits of being active.  Weight loss will come naturally as you develop the habit of physical activity and the joy it brings to your life.

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

To my friends, clients and subscribers,

I’ll be away for a few days from my regular posts.  Please feel free to send me an e-mail or through “Contact Cathy” here if you need anything.  I’ll get right back to you when I return. 

I look forward to hearing from you and getting back to being in contact through Lose Weight Find Life!

Believe In Yourself,
Cathy, Certified Life Coach, Weight Loss Surgery Coach

With the permission of one of my weight loss surgery clients, I share the following e-mail question and my response regarding Dumping Syndrome.

Dear Cathy,

What is dumping syndrome?  What are the symptoms?  What causes it?  I don’t know if I dump or not since having my surgery.  What’s the advantage to dumping? 

I’m asked many times as a post-op RNY Gastric Bypass patient about dumping syndrome.  For me, it has been a great thing as it has been a deterrent of eating my pre-operative favorites consisting of sugary food choices.  I’ve provided some details about dumping syndrome as it relates to RNY Gastric Bypass, and how the function of it can benefit non-RNY weight loss surgery patients and non-weight loss surgery weight loss.

Early dumping syndrome happens when the lower end of the small intestine (jejunum) fills too rapidly with undigested food from the stomach. Patients can develop abdominal bloating, pain, vomiting, sweating, rapid heart rate, stomach cramps, fatigue, light headedness or diarrhea.   Since with the RNY Gastric Bypass the majority of the stomach is not being used and a new, small pouch that directly connects to the small intestine is created, there may be dumping. Early dumping syndrome is due to the rapid gastric emptying causing bowel distension plus movement of fluid from the blood to the intestine to dilute the intestinal contents. These symptoms usually occur 30 to 60 minutes after eating.

Late dumping is related to the blood sugar level. The small bowel is very effective in absorbing sugar, so that the rapid absorption of a relatively small amount of sugar can cause the glucose level in the blood to rise rapidly. The pancreas responds to this glucose challenge by increasing the insulin output. Unfortunately, the sugar that started the whole cycle was such a small amount that it does not sustain the increase in blood glucose, which tends to fall back down at about the time the insulin surge starts. These factors combine to produce hypoglycemia (low blood sugar) which causes the individual to feel weak, sleepy and profoundly fatigued.  Essentially, the person crashes from the highs and lows of the blood sugar and absorption factors.  Restricting simple carbohydrates (fruit juice, rice, pasta, potatoes and other sweet tasting foods) and eating more protein can reduce the symptoms of dumping.

There are some RNY post-ops that do not experience dumping syndrome.  However, just because a person does not experience symptoms of dumping syndrome, it still has the remaining impact of blood sugar issues along with eventual weight regain by eating the wrong types of foods.  If a weight loss surgery patient, such as Lap Band, does not have the same possibilities for dumping that a RNY patient does, the foods that cause dumping syndrome should still be avoided. Simple carbohydrates, sugary, fatty foods are not healthy choices for any weight loss surgery patient and anyone wanting to lose and maintain their weight. 

Consumption of sugar is a vicious cycle…the more we eat, the more we want.  It is a merry-go-round of eating and wanting more and more.  It is a ride best not to start!Healthy choices certainly benefit us physically.  Healthy choices are beneficial psychologically as well.  By exercising your muscle of making healthy food choices, you GAIN physically and psychologically and LOSE weight.

Believe In Yourself,
Cathy

Recently, I coached a client that was experiencing weight regain after having reached her weight loss goal and maintained it for almost one year.  With her permission, I will share her question and my response as her weight loss coach.

Dear Cathy,  At our next coaching session, I would like to talk about how I can stop regaining weight.  I don’t understand why I’ve been able to keep my weight stable and now I am struggling so much.  I’ve regained seven pounds.  Am I doing the yo-yo thing again?

Talk to you next week,
Lisa

Dear Lisa,

Thank you for sharing your goal for us to discuss during our coaching call next week.  Before our appointment, I wanted to share some thoughts with you in the interim to hopefully provide some reassurance.

A slight weight regain after a substantial weight loss is common.  The positive step you have taken is to be proactive and stop the trend you’re in of regaining.  It is much easier to lose seven pounds than 20 pounds or more.  Even though you have successfully maintained your weight for almost a year, you have stayed aware.  You have a healthy fear of regaining all of the 89 pounds you’ve lost.  A small amount of fear keeps us aware and consistently working on holding on to our weight loss success. 

In our coaching call, we can also discuss any old habits you’ve possibly tested or picked up again resulting in a weight regain.  We will create a strategy and plan for addressing your weight regain.  This is one of the many benefits from our coaching partnership.

No, you aren’t yo-yo dieting.  Yo-yo dieting is when you lose and go back up again to your old weight, plus add on a few additional pounds.   You have reached out early to regain control of your weight and lose again.

You deserve to feel very proud that you took back control and are already on your way to losing those seven pounds.  Congratulations.  In our appointment, we’ll discuss in further detail and create a new plan with some adjustments to maximize your weight loss to return to maintenance of your goal weight.

All the best,
Cathy