What happens when hunger returns?

Allow me to set the scene. 

Betty had surgery 6 months ago.  In the beginning, she was very worried because she could only eat a few bites.  I can remember our first post-op calls.  She was so concerned that she had so much restriction.  I calmly explained that this is how the sleeve is supposed to feel immediately and for the first few months post-op.  This is also when the greatest weight loss occurs.  I also let her know that the day would come when she would reach out to me again because she was suddenly eating more.  I don’t know if she believed me at that time.

Fast forward to 6 months post-op. 

Betty reaches out to me and is very concerned because her weight loss has stalled, and she is very hungry again.  Her scale has not budged in about 6 weeks.  She is ravenous.  She wants some assistance.

How do I help Betty out?  I know that many of you know exactly “what Sheri would say/do”. 

The dialogue goes like this …

• Sheri: Betty, I really need a food log from you.  I need to know exactly what you are eating, drinking each day.  How is your activity level?  Stress levels?  Sleeping patterns?

• Betty: Sheri, I am hardly eating anything. I have some coffee for breakfast.  Maybe one protein shake.  I have chicken and lettuce for lunch and dinner. I am in a panic because the scale has STOPPED….

• Sheri: Okay Betty. Let’s review.  What did you eat for breakfast yesterday?

• Betty: Breakfast yesterday was a coffee with cream and sugar-free vanilla flavoring with a protein shake added.  I then had some eggs with cheese and sausage.

• Sheri: Okay.  What about snacking between breakfast and lunch yesterday?

• Betty: Yesterday wasn’t a normal day. I had a protein cookie that a co-worker insisted that I try and some almonds that I brought with me.

• Sheri: Okay. What about lunch?

• Betty: I packed some cheese, crackers, pepperoni, olives, grapes.  I ate them throughout lunch and then for my snack in the afternoon.

• Sheri: Okay. What was for dinner?

• Betty: Normally I make dinner but last night I went through the drive-thru.  I normally NEVER do that.  I got myself a chicken burger, but I threw away the bun.  It was the fried kind but that’s ketogenic so that’s okay in my books.

• Sheri: Did you snack after dinner?

• Betty: Normally I never snack after dinner but last night my neighbor brought over a piece of cake because it was her daughter’s birthday.  It was a low-carb cake as she replaced the flour with almond flour, so I was fine to eat it.

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Let’s review now. We can safely say that Betty was NOT eating just chicken and lettuce and stalling out the scale.  I have these conversations every single day.  I think we need to get honest with ourselves.

When I eat like crap, I call myself out.  I don’t pretend that I am eating perfectly.  If I want to stall my scale and even have a regain, I will eat like Betty is eating. I will drink processed protein shakes. I will snack between meals.  I will take excessive amounts of time to finish up my food, never really feeling satisfied. I will eat foods that are fried/ processed/ low quality.  I will eat foods that are supposedly “ketogenic”.

When we veer away from whole, live, fresh, natural, good quality food – we venture out of the “safe zone”.  This is fine if you are looking for maintenance.  This is not fine if you are looking for weight loss.

This is how I will respond to Betty.

Sheri:  Betty, I think you need to start logging your food again.  I think it is time to remove the protein shake.  There is no reason to keep it in your diet while you can EAT your protein. Those shakes are processed and can be in part while the scale has stalled.  Betty, I want you to follow this diet for the next 3 days just to see how your scale responds.

• Breakfast: coffee, water,  and one to two eggs any style.  
• Lunch: ½ a chicken breast or 4 ounces of tuna/ salmon with cucumber slices
• Dinner: 4 ounces of lean beef or fish with a few bites of low-carb veggies.
• No snacking.  No grazing.  No “ketogenic treats”.  No cheese.  No processed meats.  No nuts/ seeds.
• Fill your pouch at your mealtime.  Make sure you are satisfied before finishing up.
• Take a 30-minute walk after lunch or dinner.
• Drink plain water.
• Report back to me in 4 days.

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Betty called me back.  She lost 3 pounds and is feeling less hungry, has better energy, and is happier and sleeping soundly.  The problem has been solved.  Now it is up to Betty to continue down this road. 

Bottom line:  Sometimes we allow poor food choices to creep back into our new lifestyle. This is fine while you are in maintenance and not actively trying to lose weight.  If your blood sugars are fine and you are feeling great, then you do you Boo!!  If the scale creeps up, it’s time to pull up our boots and get back to work.

I hope this helps.  Betty is not alone.  Sometimes I am Betty too!

Healthy Hugs,

Don’t’ allow it to turn into a week/ month/ year.

It happens to ALL of us.  Saturday rolls around, we head out to brunch with a few friends.  We order eggs benedict and a mimosa.  The plate comes with home fries, bacon, toast.  We eat it ALL.  It’s wonderful and we are stuffed.

Later in the day, we visit a local market and there is a stand with homemade ice cream.  Yes, please!!  I will take a scoop of chocolate and butter pecan.  It’s so so so so good.  They even put a homemade cookie on top of my cone. 

We shop a bit, eat a bit, stroll a bit. All in all, a wonderful Saturday.

What’s for dinner?  Well, I haven’t had pasta in AGES.  Maybe I could whip up a mac and cheese, or a lasagna.  What goes with pasta?  Homemade bread goes with pasta, and I happened to pick up a gorgeous freshly made, local loaf of bread at the market.  I also have some gorgeous butter that I found at the same market.  What a coincidence.  Dinner is going to be so amazing.

Dessert?  I am so stuffed I couldn’t.  Well, maybe a slice of peach cobbler.  The lady at the market told me that she just made it last night.  It will go perfectly with some vanilla ice cream.

Sunday morning, I roll out of bed feeling tired, and lethargic, and heavy.  What did I do yesterday?  I am in a food coma.  I can hear the kids whispering about pancakes or French toast.  What a great opportunity to use the real maple syrup I bought at the local market yesterday.  French toast, eggs, Canadian bacon, and maple syrup.  What a way to start the day.  But first, I want to try that pumpkin spiced latte recipe that I saw online.  Fall is in the air.

I don’t feel like cooking dinner. I cook all week long.  What about ordering a pizza?  The whole family agrees.  Deep Dish Pizza and a good movie are exactly how we should end our weekend.  Yeah.  Pizza without a glass of wine?  Don’t mind if I do.  Maybe two glasses? 

Monday rolls around.  What a great weekend but I feel like C&%$.  Now what?  Ugh.  This is where I need to “reel it in” … bigtime.  I do not want to have a 10 pound regain so now is the time to get serious about my diet again.  It’s way too easy to just rinse and repeat what happened on the weekend. 

I already have friends calling me to make plans for Wednesday at lunch.  We have a little office party with a charcuterie planned for lunch on Thursday.  Friday is “let’s order pizza” in for lunch. I can see all my hard work spiraling out of control.

STOP.  This is not worth it.  Like not at all. 

This little “weekend extravaganza” can turn into a month-long extravaganza if I am not careful. 

What about having a potluck “low carb lunch” with the friends on Thursday with a walk afterward? I am sure they will be on board.  What about suggesting a salad bar instead of pizza for lunch on Friday?  Everyone can bring some veggies/ protein and I can make a healthy salad dressing.  I am sure the others will be happy with this idea.

Sometimes life gets in the way but instead of giving in to the temptation of allowing one weekend of “fun eating” to derail you. Put a solid STOP to it and get back on track right away. 

Weight yourself.  Yes.  Don’t shy away from the scale.  Just seeing that number move up a few pounds should be enough inspiration to get back on track. 

Make a meal plan.  Failing to plan is planning to fail. 

Start logging your food again.

Add some extra physical activity to your days. Take a walk each evening after dinner.

There are so many ways to put a stop to undesirable behaviors, but you must WANT to do it.  Going with the flow is so much easier at times but I want YOU to SWIM UPRIVER with me.  I want you to do things differently.  I want you to put yourself first and stay the course.

Have your weekend – eat the ice cream.  Enjoy the pizza and wine…. And then STOP.  You did it. You enjoyed it.  Now it’s time to get back to work.

If this helps one person, I have done what I have set out to do.

Heathy Hugs,