So what are yours?
Here are my rules, which for now, are working as I figure out maintenance
1. FIRST UP: protein and water; goal is 90 g protein daily
2. Deprioritize carbs, especially the refined and processed ones(rice, noodles, bread, etc.) and yes, my beloved air popped popcorn falls in this rule
3. Make the most of healthy fats (avocado, olive oil, butter sparingly)
4. Eat five small meals a day -- my blood sugar drops if I go to 3 meals and my RD has said this is fine.
5. Avoid liquid calories (protein shake for breakfast in my decaf coffee is the exception, since otherwise its hard to meet protein goal)
6. Don't drink with meals or for 30 minutes after eating. This one seems very difficult, but prevents "toad froth"
7. ALWAYS Weigh portions and track/log what you consume. If you eat something "off", still be honest with yourself and log it in.
8. Eat mindfully and slowly -- to slow down, do what you have to do. Conversation; getting up for a minute. Setting your utensil down between bites.
10. Try to eat at a table and not perch on a chair watching Netflix (guilty)
11. Move as much as possible
12 Weigh yourself daily but don't be crazy about the day to day fluctuations
13. Be kind to yourself! Do one self-compassion/self-care thing daily
14. Take your vitamins every day and I add biotin which is bringing back the hair lost
15. Track your own lab results - you're your own best advocate; include your PCP if your bariatric is doing the labs.
16. Get a yearly DEXA scan to be sure your bones are healthy -- I have osteo and do a Reclast IV every other year to maintain the level I'm at
Obviously some of these rules are for those of us who are "older"...
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