A little discouraged after surgery.....How do I bounce back?

[Kbrown2930]

I've had two separate types of surgeries since February of this year.  The first surgery was a stomach blockage correction, after that one I quickly gained 40 of the pounds I had worked so hard to get off.  Then recently after I had developed a pretty good exercise regimen I had to have foot surgery and my weight loss efforts are thwarted once again.  I'm healing well, but I'm so frustrated.  I'm trying my best to get back in the right frame of mind and find my inspiration again. 

Help....any suggestions?

[jlippincott · Accepted solution]

I find alternatives to working around a typical workout.

Use small hand weights, to work out as slow as possible, you should take 20 sec for a rep

Example : Arm Curl : Take a deep breath and start to breath out (mouth open) using your stomach muscles right before you start to lift the the weight up, try lo lift so slow that it takes you 8-10 seconds to get there. On the way down, breath in and out quickly (mouth open), and try to resist letting that weight drop down by trying to make it last 8-10 seconds. Keep repeating until you reach 2 min. if it is too easy, up your dumbell weight.

Also, any exercise you can do while lying down are good. leg raises side,

Sit down and using your arms, hold a weight or a can of soup and act like you are skipping rope.

There is no can't only do.

On Food, you have to be strict, no rice or breads, cut out sugars, corn syrup, no aspartame, read the labels.

eat more veggies, followed by fruit and then meat.

Can't give up fried chicken, ( my personal downfall, I love fried chicken legs and yes, I am from the south)

I use the flash fried chicken method from Rocco Dispirato (available online)

Can't give up pasta? 2 oz is a serving, Rice? use brown rice and oh, it is only 1/2 cup for serving, better yet, have Quinoa (pronounced Keen-wa) it is high and fiber and protein.

I hope this helps. Don't give up, you are a tough woman. You can do this. You are worth it. You are smart and capable. Don't let your Brain tell you no. Tell your Brain to get thee behind me satan and keep on keepin on.

[WendyB]

I agree with @jlippincott Good advise.

What does your DR say? Do you have access to a pool? Swimming or even walking in the pool is good exercise.

[SunsetRunner]

Hope you get well soon

[Kbrown2930]

Thank you for the suggestions and the encouragement.  This is really hard.  I had lost so much weight and was feeling pretty good, but to pack it back on so much so quickly it has gotten me really...for a lack of better word ...befuttled.  I just want to scream.

[Kbrown2930]

The doctor has allowed me to come out of my boot, however I'm on a cane.  I don't have access to a pool and it seems that I'm gaining more every week.

[SunsetRunner]

@Kbrown2930

Are you on any medication? There are medications which can cause gain weight..

http://www.webmd.com/diet/obesity/medication-weight-gain

[jlippincott]

I get that. So I can give you my 2 cents worth and I hope you run with it.

First, if you haven't already, consider going to an endocrinologist and have yourself tested.

I have Hashimotos Thyroiditis and it makes my cholesteraol, weight, and BP go haywire.

That way you can find out if you are having a glandular problem or not. or your current meds or not.

Second: Unlike what the news says, and all the gurus, if you lose a lb a week great, if you keep it off, great,

but pay more attention to how your clothes fit. That is a better guage.

So let me guess, you have cut your calories drastically but still gain weight?

What if I told you that it is probably that you are not eating enough.

Well, the sick truth is, the less you eat, the more you gain. You have probably heard this before, "Your body thinks you are starving."

So think of it this way. 80/10/10

80% what you put in your mouth

10% Genetics

10% Exercise.

back when I was 190, I had a BMR test done. Basic Metabollic Rate. and mine was extremely low.

I would eat healthy but by the end of the day, I was at 900 Calories and would look at possibly eating 2 protein bars in order to get close to 1300 calories a day.

Endocrinologist said, EAT FOOD, Have fat, either follow the south beach plan or the Zone, I don't like packaged meals so ZOne it was. His conclusions have actually been tested and proven. Also, with all the research I have done, his was right on what I had come to believe was correct.

http://www.drsears.com/resources/food-blocks-zone-diet/

Here is a food list you need 3 (Fat, Protein, Carb) from each list for a meal

and 1 from each list for your snack between lunch and dinner and dinner and bed time.

But, be careful, if you do not have a hearty apetite, you could land up with too much food.

For example:  4.5 oz of Shrimp for my Protein ( this is the samll bag of shrimp in the freezer section)

Romaine Lettuce 10 cups, Cauliflower, chopped 4 cups, Broccoli chopped 3 cups for my carbs

Olive oil/vinegar dressing 1Tbs for my Dressing

IF you want to try it, you can order one of his books at www.half.com, www.amazon.com, or www.hpb.com

Or you can look in your local used book store or your local library.

Here is a sample menu http://diet.lovetoknow.com/wiki/Menu_for_the_Zone_Diet

Take it one day at a time, Hide the scale,  and eat, for goodness sake EAT!

You are not allowed to self-depricate ie put yourself down. Look into the eyes in the mirror and say, " I am an awesome person, I can do all things, I am worthy just the way I am, I am strong, I am loved and I can do this!"

[jlippincott]

oh, and go ahead and scream, shake your fist and have the tantrum and get it out of your system.

[SunsetRunner]

When eating, and feeling to force feed your body, when it says 'we're having enough now', it's not necessary to eat more cause that can lead to overeating.. if not feeling stuffed but more satisfied, should still be fine 'specially when eating nutritient rich foods overall..

If going on a hunt for more food (in case of not having eaten enough), be aware about and choose healthier options first (yay having a binge, must be hungry.. now going to have healthy foods first until satisfied, having enough, then anything else like a bit of chocolat.. if craving for but having that as last)..