How can I lose weight without surgery?

People ask me for weight loss tips all the time.  I have to preface my advice with saying that now that my insides are modified I am not just a random person giving advice anymore.  I wouldn’t join a Biggest Loser contest at the office or anything.  I have a tool that makes losing weight a little less complicated for me IF I CHOOSE TO USE IT.

That said, there are a few things that I did not know about losing weight before I went through the required nutrition classes.  These are things that can apply to anyone:

1. Protein.  Eat lean protein.  I used to see the big tubs of protein and think that they were only meant for body builders.  Well, yes, some of those are meant for body builders but if you go to GNC or the Vitamin Shoppe or your local health food store, ask for a lower carb / lower sugar protein powder or shake.  (And if you buy milk to mix it in, get the Skim.)  In fact, most GNC franchise stores will take back your tub of protein if you don’t like it within 30 days with receipt.  Ask before you buy it!   Some of this stuff is expensive!  You could also go to a site like http://www.vitalady.com and she sells samples of a variety of powders. This way you wouldn’t have to spend a whole lot of money on a bunch of stuff!  Also, you could write to different companies and ask for free or low cost samples!   Anyway, though, protein is key.  You need to eat it at every meal.  Hard boiled eggs, low fat cheese, lean lunchmeat, jerky, Greek yogurt, chicken breasts.

2. Eat within a half hour of waking up.  This could be a shake —  even a caffeinated shake! For me, I have a single serving size of cottage cheese and a Greek yogurt.  It’s 20+ grams of protein to start my day off right. You need to fuel your furnace.   Some people will also tell you to eat before you go to bed — a protein bar, a string cheese, anything to help your body not go into a fasting mode while you sleep.   I know people hate to eat in the morning.  It’s important, though.

3. Move your bod a little.  I’m not suggesting that you run a marathon or buy a treadmill.  Just walk around the mall or the grocery store.  Park a little farther away from the store instead of in the front row.  Borrow your neighbor’s dog.  Personally, I did not do anything crazy strenuous to lose weight, but I was very strict with my diet. You can lose weight without exercise.  It’s true.  But I don’t recommend it.  I have an every day headache and it gets worse with movement.

4. Avoid pop and refined carbs.  We all know this, right? I’m not saying to never have stuff like this.  But while you are trying to lose weight, you will need to find better options.  There are some pretty awesome substitutes out there that are sugar free in many products —  just look around!  But, you’re probably not going to lose weight on Lean Cuisines and Healthy Choice ice creams.  How long have you been buying those? I bought those for a long time.

5. Get accountability.  Join a group that has you tracking your weight weekly.  This way you can see if you are going up or down.  And you know that you will be weighing in!
6. Drink water.  I don’t care if you flavor it with Crystal Light. I don’t care if it is caffeinated unsweetened tea.  Drink it. It’s good for you.  Your body needs it to function properly.
7. Talk to your doctor. Maybe he/she has some ideas for you.  Maybe you can get some bloodwork done and you can find out if you should focus on things like low cholesterol or pre diabetes. Maybe there is a free pass at the local YMCA that he/she knows about. Take control.
8. Don’t stress about it.  It didn’t get put on overnight, it won’t come off overnight.
9. Remember your veggies. I like those ones that steam in the bag. Spray some butter substitute on them. Sprinkle on some yummy seasonings like Bacon Salt or Cavender’s Greek seasoning.   Good for you does not have to equal crappy tasting! Focus on green veggies, not so much on corn/carrots/potatoes.
10. Last but not least, track what you eat.  It’s kind of a pain in the butt, however a program that can be put on your phone like My Fitness Pal is very helpful in telling you how many calories you have eaten, how much protein you have consumed, etc.  And, sometimes you may not eat that sugary treat at the office because you don’t want to track it.  😉

Advertisements

Dear Readers:

Hi you guys.  It’s been a little while since I have written.  I kind of feel bad about it.  I was wanting to write, but you know….  time passes….  I didn’t get a lot of feedback on my last post… I don’t want to write things that aren’t worthwhile for you.  I’m writing this for YOU.

I’m going to a conference this week about obesity and advocacy, and I know I will get a ton of ideas of stuff that is relevant to you.  Please bear with me.  It seems like I get a lot better response when I talk about stuff on my busy Facebook page than on here.  That’s ok. Maybe a blog isn’t my ideal medium?  I want to tell you about good and neat and important stuff where it reaches YOU.  🙂

Otherwise, summer has been good.  Husband had ankle surgery so he is sidelined for 6 weeks.  I’m looking forward to getting out of town for some “me” time and refocusing my weight loss journey and refocusing this blog.  Stay tuned.  🙂

Love,

Julesy aka Peevy

I’m CLICKin’!

People always ask me for advice about protein shakes.  The truth is, you have to find one that you like.  Your tastes may change if you get the surgery.  One shake that I have consistently loved is Click.  ( http://www.drinkclick.com ) I’m not a big coffee fan, but this is more of a frappucino drink.  You can put flavored syrups (sugar free or not, from Torani or Davinci…. or you could use those new stevia drops in there) or powdered peanut butter (PB2) in there.   I put it all in a Blender Bottle and shake! My favorite flavors to put in are peppermint, coconut, raspberry, and caramel.  It’s just a different drink each time!

It has 15 grams of protein per shake which isn’t a ton but it  was enough for me to drink down in a half hour or so for the first year.   It has vitamins and minerals in it so it helped my labwork look great, too!  I went to bed looking forward to my Click each morning.  🙂

Anyway, I will probably be having a giveaway of sorts either here or on my Twitter account ( @jeepjules ) soon, so stay tuned!

clickin

Perky Jerky

I just wanted to stop in to say that my first Perky Jerky contest is over and I sent out the delicious stuff all across the country!  People wonder why I am so excited about jerky.  First of all, it is tender and much softer than normal jerky. If I made it at home, I would hope it would be this good!  It’s moist and not dry.  Also, the spices and flavor is not overwhelming.  The quality control is great and it’s just an awesome name for a product!   You can get more info about them at http://www.perkyjerky.com  🙂

Great for people with weight loss surgery needing a little low carb snack!

perky

Stalls

It seems like on every bariatric board there are a few OMG I am STALLED for SIX DAYS NOW threads.  Here are my thoughts:

  1. It’s common.  It happens to all of us.  Just keep following the plan.
  2. Are you getting in your fluids and protein?
  3. Are you exercising?
  4. Are you getting in too much sodium? Sodium can retain fluids.
  5. Are you weighing first thing in the morning or all times of the day? Sometimes we are a couple of pounds heavier at night.
  6. Are you getting good sleep? That is important to weight loss!
  7. Stop stressing out!  It’s not helping!  😉
  8. Take your vitamins! (Okay that won’t help a stall, but it is important!)
  9. Make sure you eat something full of protein right after waking up and right before bed.
  10. FOLLOW THE PLAN.  Trust the plan.  The plan is your friend.  Don’t start slipping in carbs just because you can!

Some people are fast losers, some are slow losers.  All that matters is that you are losing.  If you started out lighter, it will usually be a slower more gradual loss.  Hang in there!!!  🙂

Here is my cat in a box:

2011-02-19_21-27-57_281

Can’t we all just get along?

I pride myself on kind of being a fringe person in the Weight Loss Surgery scene.  Switzerlandy. I keep my thoughts to myself for the most part and I am not one to stir up drama.  I have to say, though, when the drama starts to hurt everyone on all sides, I feel like saying something.

And of course, no we all can’t get along.  That would be ideal, but I know that people have been hurt on all sides of this argument. What I hope, though, is that our community as a whole can go back to some semblance of normal.  It is not WE and THEY.  It is not THEM and US.  It’s US.  It’s the women (and a few men) who know what it is like to have a broken spirit because we are discriminated against in a store.  It’s not speaking up when someone skinnier cuts in front of us.  It’s how we felt when we got the stares if we were riding one of those little motorized scooter things.

I see those people now and I want to go up and hug them. I see the chubby women who smile at me in a store and desperately want my skinny self to smile back and give them approval.  I am on THIS side of obesity now but for years I was on the OTHER less desirable side and I know how it feels.  I never want to be the cause of someone feeling a little crappier about herself.

I don’t know how to solve all of this because I don’t really know what all is going on.  But ladies, can we have a kumbaya group hug and have a ceasefire for a few days? One of my Facebook friends is having a brain tumor removed today and my aunt Jackie is having her first round of chemo for her ovarian cancer today.  In the grand scheme of things, that stuff is like WOW crazy important stuff. And not that anyone else’s stuff is not important.  I’m just tired of the hurt feelings.

Kumbaya ladies, kumbaya.  OLYMPUS DIGITAL CAMERA

Will my marriage crumble if I have weight loss surgery?

People ask this question a lot.  I would also get asked this question when I met someone who just lost a child.  “I’ve heard that such big changes can end my marriage! Is that true?”  Well, yes and no. 

Just like having another baby won’t “fix” a failing marriage (we’ve all seen that one, right?) losing a baby or losing 100 lbs does not mean that you will get divorced.  It is tough, true.  BUT, the advice I give people is that if your marriage is bad, it will probably get worse.  If it is good, it will probably stay the same or get better.  I don’t want to simplify it and only you both know if your marriage is “bad” or “good” or if it will be bad or good in hindsight. But, losing a ton of weight or having a ton of grief changes people and for two people to come out unscathed there has to be a lot of respect, trust, understanding, and a good foundation to the marriage.  If that’s not there, well? I mean, WLS or having a new baby or having a baby die never *fixes* a failing marriage.  We can all agree on that, right?

I guess we need to look at the reasons for wanting surgery in the first place.  Is it to make your husband jealous?  Are you not getting enough attention? Or do you want to be happy and healthy?  How do you think that you will react to the new attention you’re getting from people of the gender that you find attractive?  (See that I didn’t assume that you were straight! See what I did there? 🙂  ) These are questions to think about before surgery because if you follow the program you WILL lose weight. You may not get skinny, you may not keep it all off, but your self esteem might change and life could get different.  Your spouse might feel left out.  He/she might feel unattractive now.  Maybe you are talking about food and diet and carbs too much and that is boring to him/her. 

So, it’s a good thing to wonder about but honestly, I cannot tell you for sure.  You’ll have to work at it.  But if you already have good communication skills —  you’re doing great!