What Am I Doing Wrong??? I'm at wits' end!!!

[Shirl]

Could my honeymoon have been possibly 3 months only????

I had a DEXa body composition on Friday, and a RMR test yesterday morning. The University of Texas at Austin (UT) is including the DEXa with a 12-week Get Fit exercise program which I joined and started yesterday, and I paid extra for the RMR which I had to breath into a contraption attached to my mouth for 10 minutes each time.

My average measured RMR ended up being 1390 which at this point post surgery I'm barely getting 1200 calories on a good day. The way they explained it was that anything below 1390 calories my body goes into starvation mode.

I'm going to have them explain the DEXa body composition a better to me, what I do remember he saying was that that my bones are heavier than most women my age, and that he recommended I revise my goal weight to 160lbs because that is where I would be at my healthiest per body composition results. When he told me that, I kind of blanked out.

I'm just a few days shy of 4 months post op, could my low calorie be the reason I will seem to have only lost only 4lbs this month? I keep thinking that maybe I am eating too many calories post op for this stage.

If I add weights and cardio exercise 3 days week they recommended that I try to increase my calories. I doubt that I can add much more than what I'm doing now.

This is could be a typical food log on a typical workday day for me, except for the cereal in the evening, I was craving it last night:

Breakfast: 314 calories
7am: 1 cup MuscleEgg Chocolate Caramel Egg Protein Drink, 140 cals

8am: Homemade Müesli (1/4 Cup Serving), 174 cals

AM Snack: 140 cals
10am: 1 cup MuscleEgg Chocolate Caramel Egg Protein Drink, 140 cals

Lunch: 269 calories
12pm: Quinoa Pilaf, 1/3 Cup, 169 cals
Halal Beef Kabob Koobideh, 1/2 Stick, 100 cals

Mid Afternoon Snack: 59 cals
3:00pm: Peach, Medium, 59 cals

Dinner: 380 Calories
6:00pm: Black Bean Burger, 1 1/2 Servings, 180 cals
Triscuits, 4 Each, 80 cals
Shelled Edamame Soybeans, 1/2 Cup 120

PM Snacks: 305 Calories
8:30pm: Mootiopia Lactose Fat Free Milk, 1/2 Cup, 45 cals
Cereal, 1 serving, 120 cals (cereal is not typical of a snack)

10:00pm: MuscleEgg Chocolate Caramel Egg Protein Drink, 1 Cup, 140 cals

Somewhere in between I drink about 8-10 cups of water

Nutrient Calories (1162 Cals)

Fat 30.7g 21.9%
Saturated Fat 4.3g
Cholesterol 30mg
Sodium 1,788.4mg
Carbohydrates 135.9g 43.2%
Fiber 31.2g
Sugars 35.2g
Protein 109.8g 34.9%

If anyone has any insight into what I can do better I would deeply appreciate it. Both my exercise trainer and nutritionist are aware of my surgery, and both said that they would look into how they can assist my progress better.

I guess, I just wanted to lose at least 5lbs this month. I just do not understand how or why I am not losing more. Well, my only consolation is the body measurements I will be taking on a few days. Hopefully that will tell me a different and better story.

[Kindle]

The first thing I noticed was how high your carbs are. I'm over 2 1/2 years out, well into maintenance and I don't even eat that many carbs. At 4 months out, when I was still in the losing phase, I never even considered eating things like triscuits, cereal, and quinoa. Those were what I added in once I passed goal and wanted to STOP losing. The typical, effective postop diet I see calls for at least twice as many grams of protein than carbs. You may try switching up your ratio of macros.....since your protein level is actually good, try swapping out carbs for more fat. Carbs are just so easy for your body to burn for fuel, why would it waste time metabolizing body fat when it's getting all the energy it needs from what you are eating?

[Shirl]

The first thing I noticed was how high your carbs are. I'm over 2 1/2 years out, well into maintenance and I don't even eat that many carbs. At 4 months out, when I was still in the losing phase, I never even considered eating things like triscuits, cereal, and quinoa. Those were what I added in once I passed goal and wanted to STOP losing. The typical, effective postop diet I see calls for at least twice as many grams of protein than carbs. You may try switching up your ratio of macros.....since your protein level is actually good, try swapping out carbs for more fat. Carbs are just so easy for your body to burn for fuel, why would it waste time metabolizing body fat when it's getting all the energy it needs from what you are eating?

Thank you, I will keep an eye out for that carb count, they sure get high fast. I will definitely will be adding (good) fats. I have raw mix nuts in the pantry. Normally, my proteins are higher than my carbs count, but this week I switched up since I'm starting the Get Fit program. I thought that by switching up it might give more stamina. When I was working out before, I just got burned out really easy.

I also have read that we can reduce total carb count by subtracting the fiber which will bring the carb total lower. I've been monitoring my Ketone's with the (urine) strips and they haven't switched, I'm still in the pink so it also makes no sense. I heard that too many carbs kick you out of fat burning zone.

I just hope I find a good balance soon. It's so frustrating.

[redkcmom]

my weight loss has really slowed down too

I have been walking about 2miles a days and started jogging and weight training.
I try to stay around 60-80 grams of protein

my doctor said to eat more protein than drinking protein drinks at this point
cheese, nuts, hard boiled eggs and pork jerky etc.

I try to stay with 3 meals a day and one snack

[Sandra3]

Hi Shirl, I lost a little more at three month but my starting weight was also much higher, so we can't really compare...I do think like Kindle said that your carb intake is too high. But I don't have the same diet as many here follow (low carb 30g per day is a big no no from my doc and nut, also they recommend 60gr of protein, in Asia and France they say more protein is too much for a woman). I try to have at least 60 gr of protein per day and stay under 100 gr of carbs per day. I also think that you have a lot of protein shakes and not enough veggies. But that's my personal point of view based on my body (plus protein shakes are not my friends...I usually have it once a day). I did follow a diet for one year at some point and I know what works for me and what doesn't. My main issue was quantity and before the sleeve I was always hungry during my diet. But to lose it's not just about calories...I know that I need to have calcium each day (cheese or yogurt), not too much carb (for me it's around 80gr), enough protein or I don't lose. Calcium is probably the most important aspect, because I did notice that without it I don't lose. Also drinking green tea has always been a big help, eating almonds too, but that's how my body reacts. We are all different, the best thing is to try a few different tricks and see if things change.
I will be at 8 months in one week, I'm losing really slowly lately. Funny thing is for the past few weeks I do exercise a lot more, and at the same time my weight loss has almost stopped! So I will wait for my next body composition (10/1) to see what's going on, may be I'm building muscles....who knows! or it's an other stall... The only important thing is I'm not gaining....so far so good! My surgeon said I would lose 50 kgs at one year, may be that will be 18 months, I'm ok with that. It's better to lose slowly and not regain...... take care.

[Kevin_Sly]

I'm just gonna add to what was said already... Switch out the protein drinks for real food. The other stuff I can't speak to that well but as a default I would say that carb counting is as important, if not more than, calorie counting.

[RehabNurse]

Here are my thoughts...use them as you wish.

I suspect you eat entirely too many snacks. In addition, many of these snacks consist of starches and/or sugars (e.g. cereal, Triscuit crackers, quinoa, fruit). Although these food items may seem healthy, they will also result in painfully slow weight loss and multiple stalls.

The reality is that your body needs to be in an unfed state for part of the day if you ever hope to burn off your fat stores. The multiple snacks a day will prevent your body from using its stored fat for fuel. After all, you are constantly feeding yourself with starchy fuels around the clock.

Here are some thoughts from nephrologist Dr. Jason Fung on snacks and obesity:

In 1977, most people ate 3 times a day – breakfast, lunch and dinner. No snacks. Obesity, not such a big problem. By 2003, most people were eating 5 times a day. That is, 3 meals a day plus 2 snacks in between. We are eating more frequently. Is it any great mystery why we are gaining weight?

Crazier still – we somehow think that this is good for us! Under the influence of doctors and dieticians and other medical professionals, we have been institutionalizing the practise of snacking. We begin by introducing it in our schools. We teach it to our children that it is acceptable to eat all the time. Not only acceptable, but healthy.

We eat breakfast, a mid morning snack (for the long gap between breakfast and lunch), lunch, after school snack, dinner, and then in the time between soccer halves – another snack! That’s 5-6 times a day.

https://intensivedietarymanagement.c...-obesity-xiii/

[barbaradear1]

Shirl...I am sorry I am no good at counting anything. I don't keep a log of what I eat but I am trying to stay away from breads and such because they are my weakness. I LOVE them!! I am glad that you asked this question though because there is a lot of great information in here that I am hopeful will help you on your journey. I will definitely be taking some of this information away as well to apply to my weightloss journey.

[Kindle]

I agree with the veggie thing, too. I didn't see too many on your list. Looking back at my menu, All I ate until I was at goal was protein, veggies (spinach, carrots, broccoli, cauliflower, Brussel sprouts, kale, green beans, etc) and an occassional fruit (like 1/2 banana or 1/3 apple with peanut butter, or a handful of berries). I was drinking one protein shake/day for my lunch because I work 10-12 hours/day with no breaks. I did add ground flax seed and other sources of insoluble fiber to my yogurt and protein shake to help with BMs, but insoluble fiber is not digested by our bodies anyways. I didn't start adding in a lot of other grains until I wanted to stop losing. Because like RehabNurse mentioned, I didn't want to give my body any starchy fuel to burn.

I also didn't ask about your water intake. Everyone talks about the magic 64oz, but more recent studies show drinking 1/2 your body weight in ounces is more ideal for weight loss. That would mean 90-100oz for you. I drink even more than that....at 140 pounds I should be drinking 70oz, but I typically get more like 100-120oz, and I am in maintenance.

I'm not saying my plan is the best plan, just sharing what has worked for me.

[Blove2012]

I'm new in this journey myself and have been listening to lots of podcasts and reading up on weight loss. My favorite is Weight Loss Surgery podcast with Reeger Cortell. Please have a listen to episode 31 with Dr Thomas Clark. Dr Clark is a weight loss surgeon who also specializes in medical weight loss. He also has his own podcast which I am just beginning to listen to. Dr Clark explains that a healthy diet and a weight loss diet are not the same. In order to lose weight, he tells his patients to stay under 50 carbs/day and eat a 2:1 protein carb ratio. Nuts are tricky. Many experts warn away from them except as occasional snack.
I am not a meat eater by nature, so this is a tough change for me as well. I find that lots of colorful veggies help me to get down my protein. I do usually have one shake a day to make sure than I get enough protein in.

Best of luck to you. I pray you find what works for you.

[Shirl]

Wowee! I really appreciate your all y'all's comments, your time and input.

If you'd see last month's log you'd see more veggies, than say quinoa or triscuits, and there was defininetely no Kashi cereal at all.

I chose organic sprouted quinoa because it's gluten free, and higher in protein than most grains. This was my rationale, 4 triscuits crackers (which are shredded brown rice) are more tasty and have more fiber than one slice of bread, and way less calories. I cut my Black Bean Spicy Veggie Burger into four pieces and I can manage to get that down.

I am some what active, and I promise you that I have kept my protein fairly high (chicken, beef, eggs) and yes protein shakes in comparison to carbs, and still only lost 6.5 lbs last month. The protein drink I now take it is made from only egg whites, and some flavoring, which when I started taking it two weeks and plus weeks ago immediate tell kicked me off a stall, but then I got my moon a week ago and regained. I'm on my last day of my moon so I will check to see if I lost the water gain.

And now that I'm starting to meet with a trainer 3x a week, the NUT I met with at the program emphasized that I needed to add more complex carbs. They also said that at some point we cannot continue to absorb protein, and it gets stored up.

I just feel overwhelmed with it all. The DEXa scan results were confusing, it measured my bone mass, muscle mass, and fat mass, they told me I technically I only need to lose 30lbs to be within my normal weight range, since my bones weight more than the average woman my age and height. I don't understand them, but what's important is that it's my starting baseline, and that II can compare my progress in three months. The RMR after surgery is 1390, I would have thought that my because of surgery and my set point it would have been lowered. It's overwhelming to think now I have to get closer to that number in order to lose weight. I cannot eat that much, unless I add more protein/carb shakes. There lies a huge conundrum.

I definitely will not take for granted your input, your experiences and knowledge are valuable to me. And I can take it back to my upcoming consult with my new nutritionist on the 19th and see what we can come up with that will work for me.

One thing is for sure, the gastric sleeve surgery outcome is definitely not a one size fits all. All our experiences are so individualized, we need to keep searching and maneuvering until we find that balance for ourselves.

[Shirl]

I agree with the veggie thing, too. I didn't see too many on your list. Looking back at my menu, All I ate until I was at goal was protein, veggies (spinach, carrots, broccoli, cauliflower, Brussel sprouts, kale, green beans, etc) and an occassional fruit (like 1/2 banana or 1/3 apple with peanut butter, or a handful of berries). I was drinking one protein shake/day for my lunch because I work 10-12 hours/day with no breaks. I did add ground flax seed and other sources of insoluble fiber to my yogurt and protein shake to help with BMs, but insoluble fiber is not digested by our bodies anyways. I didn't start adding in a lot of other grains until I wanted to stop losing. Because like RehabNurse mentioned, I didn't want to give my body any starchy fuel to burn.

I also didn't ask about your water intake. Everyone talks about the magic 64oz, but more recent studies show drinking 1/2 your body weight in ounces is more ideal for weight loss. That would mean 90-100oz for you. I drink even more than that....at 140 pounds I should be drinking 70oz, but I typically get more like 100-120oz, and I am in maintenance.

I'm not saying my plan is the best plan, just sharing what has worked for me.

Kindle, I actually follow your advice on the water and flax. My daily goal is 80oz-90oz of pure water, not counting other liquids, but I average about 70oz a day.

I am experiencing chronic constipation, I have tried everything from castor oil, to all those over counter supplements. Currently Magnesium citrate is helping, though I'm now taking four capsules.

Taking daily probiotics and enzymes, and eating Müesli (sprouted oats, flax, chia, quinoa) 3 to 4 times a week has helped me somewhat, but every two weeks I have to change it up because then the constipation hits me again.

I follow your input like a sermon. Many thanks for your wisdom!

[Shirl]

Here are my thoughts...use them as you wish.

I suspect you eat entirely too many snacks. In addition, many of these snacks consist of starches and/or sugars (e.g. cereal, Triscuit crackers, quinoa, fruit). Although these food items may seem healthy, they will also result in painfully slow weight loss and multiple stalls.

The reality is that your body needs to be in an unfed state for part of the day if you ever hope to burn off your fat stores. The multiple snacks a day will prevent your body from using its stored fat for fuel. After all, you are constantly feeding yourself with starchy fuels around the clock.

Here are some thoughts from nephrologist Dr. Jason Fung on snacks and obesity:
https://intensivedietarymanagement.c...-obesity-xiii/

Thank you RehabNurse! I also find your wisdom and knowledge extremely valuable.

I have tried going more than three hours with out a snack, and it I feel horrible. Honestly. I do not eat a whole lot as it is, so breaking down my meals has helped my mood and overall feeling of well being.

I suppose if I was having a regular size meal three times a day, and snacking in between it would be alarming.

I definitely will watch out for the type of snacks and carbs I eat from here on.

[Shirl]

Hi Shirl, I lost a little more at three month but my starting weight was also much higher, so we can't really compare...I do think like Kindle said that your carb intake is too high. But I don't have the same diet as many here follow (low carb 30g per day is a big no no from my doc and nut, also they recommend 60gr of protein, in Asia and France they say more protein is too much for a woman). I try to have at least 60 gr of protein per day and stay under 100 gr of carbs per day. I also think that you have a lot of protein shakes and not enough veggies. But that's my personal point of view based on my body (plus protein shakes are not my friends...I usually have it once a day). I did follow a diet for one year at some point and I know what works for me and what doesn't. My main issue was quantity and before the sleeve I was always hungry during my diet. But to lose it's not just about calories...I know that I need to have calcium each day (cheese or yogurt), not too much carb (for me it's around 80gr), enough protein or I don't lose. Calcium is probably the most important aspect, because I did notice that without it I don't lose. Also drinking green tea has always been a big help, eating almonds too, but that's how my body reacts. We are all different, the best thing is to try a few different tricks and see if things change.
I will be at 8 months in one week, I'm losing really slowly lately. Funny thing is for the past few weeks I do exercise a lot more, and at the same time my weight loss has almost stopped! So I will wait for my next body composition (10/1) to see what's going on, may be I'm building muscles....who knows! or it's an other stall... The only important thing is I'm not gaining....so far so good! My surgeon said I would lose 50 kgs at one year, may be that will be 18 months, I'm ok with that. It's better to lose slowly and not regain...... take care.

Thank you so much Sandra. I have read a lot on Keto food plans, not sure if that is more like the diet you follow. I promise you I just started switching my macros, because the low carb/low fat plan I was following was not working either. I have been on a stall for most of the month. I got kicked off the stall two weeks ago when I introduced a new protein drink made from pure egg whites, but I got my "moon" a week ago and I regained about 5lbs. I am on my last day so I will weigh in a few days to see if I lost the water gain.

I met with my new program trainer and their nutritionist last week, and of course they told me what typically non-bariatric surgery knowledgeable folks tell you, more carbs. I explained to them that I had had bariatric surgery, and they both said they would find out more how they can assist me specifically, since their recommendations will not work well for me. They suggested I get the resting metabolic rate test which I did, so they can customize my plan. The test is some contraption they put on your mouth, that measures how much oxygen you are burning, that's how they can actually measure how much calories I need to merely survive, or if I was to lay in bed all day. My results were 1390, which means I need to consume at least 1390 calories a day to survive. They said anything less my body goes into starvation mode.

They said, and I kind of agree, that my RMR is still too high for someone who has had bariatric surgery, specially the gastric sleeve. I was hoping my "set point" would have lowered that, isn't that what they preach to us anyway?

What does your body composition say about bone mass??? the DEXa body composition I did last week measured my bone, muscle and fat mass. They told me that according the scan results, I should be aiming to lose only 30lbs, as that will put me in a normal healthy range for my age, height and gender. They said that I have strong heavy bones, and I should not go by standard weight metrics because of my bone mass, which is good news in the long run I guess. I guess I should give my many Thanks to my Neanderthal ancestors! :-) but all this information just makes me more confused! are they bullshiting me!?

[Bufflehead]

I don't understand, are these people saying you must eat at least 1390 calories per day or you'll stop losing weight/go into "starvation mode"?
First, I personally think starvation mode is a load of crap . . . if you really could prevent weight loss by eating "too little" then no one would ever starve to death, and anorexics would be fat.
Second, I can at least say based on my personal experience, I ate less than my RMR -- significantly less -- throughout my weight loss post op, and I hit goal and lost over 200 lbs along the way. My RMR was measured at around 1400-1500 at various times and I always stayed under 1100 calories, with no problems.