(BTW, I am on Mirtazapine and am NOT 10 -15 kg heavier due to it!).
No doubt @Tinman will slam me for the below.
(However, keep in mind that I am 3 1/2 years post-op, my BMI is 21.9, and and am in a low body fat % for my age (age 55, female, post-menopausal, numerous non-obesity related medical problems primarily neuro-immune).
I shall leave it up to you to compare who is "travelling the best". I know that I am not still remarkably overweight/obese... and that I eat healthy, wholesome, nutritious, "real food" - including vegetables ... )
* Go back to basics.
* Plan your meals.
* Try not to have snacks as part of the plan.
* Use apps to track your "macros" - fat, protein, carbohydrates. I believe that "MapMyFitness" is a good one for Americans.
* Don't go shopping on an empty stomach.
* Make sure that you are well hydrated.
* Go on a ketogenic diet - natural, wholesome, nutritious, fresh food. There is plenty of scientifically based evidence to show that a ketogenic or LCHF (Low Carb Healthy Fat) diet is the most effective for weight loss, reversing Type 2 Diabetes, better management of Type 1 Diabetes, and eliminating or reducing obesity-related diseases.*
* Use portion controlled crockery and tiny cutlery to help manage over-eating.
* Get yourself some good support - be it from another WLS site, Dietitian, Psychologist, whatever.
Weigh yourself weekly. If you don't already have some, get some updated scales that also measure hydration, body fat % - and there are more available with advanced features such as lean muscle mass and bone %. These have come down in price significantly over the years, and now offer more advanced features.
* Join - or start up - an "Accountability" thread.
* Set a goal weight. Don't settle for the "60-80% of your excess weight" i.e. 60-80% of your weight above a BMI of 24.9. (i am 153.5 cm, I shall leave you to do the maths). I PAID to see a dietitian who experienced in WLS. She set me, long range goal, to be - using my height, 153.5 cm, then minus 100 to give me a goal weight of 53 kg +/- 3 + - (weight range 50-56 kg). 3 1/2 years out I am 51.61 kg. But I "work at it". Every day.
*HINT* settle for a weight (kg) +/- 3 kg of your long range goal weight in kgs .
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