Bariatric Eating Back on Track plan BOT

If you’ve asked yourself ‘WHY am I not losing? I’m not eating differently!’ Let me share exactly what I have done that has allowed me to lose again nearly fourteen years after my bariatric surgery. The plan that is helping so many of us to lose weight (again) is  simply Old Fashioned Diet & Exercise fueled by Bariatric Surgery, Inspire protein drinks and our Kick Butt Bariatric Eating Support Group on Facebook!

Information is pretty thin stuff unless mixed with Experience.
Just one year ago I had a closet full of clothes. AND. NOTHING. FIT. ANYMORE. I was ashamed, astonished, upset, despondent and had to do something. I’m older and my body is different but I figured out how to lose serious pounds again. The Secret to Losing Weight AFTER Weight Loss Surgery is Diet & Exercise. Yes, the big bad Fad Diet that the negative Nellies are up in arms over is based on Diet & Exercise!

We have nearly four thousand post ops in our new Facebook Support Group excitedly posting of their ‘BOT’ or Back On Track successes. People are losing weight again. ‘BOT’ works!

It is hard to get the ball rolling but you have what it takes to dig in and do it. I know how you feel and what you face. Make up your mind and lets get moving. There are two parts… follow both and you will see that it is like flipping on the switch for weight loss. No kidding. Nothing like a fast ten pound weight loss for an attitude adjustment!

Reality Check. 
IF we made good food choices before bariatric surgery, we would not have been Morbidly Obese. The same denial works against us now. I tried telling myself I was not eating differently than I was ten years ago! You are trying to float that by folks too. Get real with yourself. I gained weight back because of my food choices. You know you are eating differently. Say it out loud. Admit it. Own it.

There are bariatric groups all over Facebook where they talk about how much they can eat, sugar doesn’t make them sick, why surgeons say no soda when it doesn’t hurt them, compare notes on how many slices of pizza they can fit and how much of a Subway Sandwich they can eat. Until you admit YOU are the problem and take ownership of the situation, it’s pretty certain you will continue along the same path to where you started.

Removing choices to limit calories, carbs and sugar. Five Small Protein Meals a day, of which four are Protein Drinks and the last is a Healthy Protein & Salad Meal will limit your caloric intake. This premise of protein drinks paired with a healthy protein and vegetable supper is the cornerstone many successful diet plans, including world renown Johns Hopkins Hospital medically supervised weight loss programs. (there is a $6000 program fee to join and it’s an amazing program, but ours is free so you might want to try us *first*)

You can use any brand of protein drink to follow the plan but we use Inspire Protein Powder and my current pantry contains Vanilla, Strawberry White Chocolate, Banana Smoothie and Peanut Butter Cup. The satiety or ‘fullness factor’ of Inspire protein drinks is off the charts and they taste fantastic. Inspire is Liquid Willpower for me, it is applauded by most all in our Support Group and it should do the same for you! One bag of Inspire makes 20 drinks & at 4 per day, you will need 3 bags for your 2 week commitment, or 6 bags for your 4 week commitment. A much smaller investment than Nutrasystem! We do recommend a fifth shake to be used after supper IF nighttime snacking is a problem for you as it is for me. I drink an Inspire Peanut Butter Cup drink while watching The Real Housewives so I will stay out of the fridge. It’s a 100 calorie indulgence that works like a charm.

My Day
Breakfast – 1 scoop Inspire protein powder blended with about 6 ounces of Almond Breeze Unsweetened Almond Milk or Skim Milk or Water. TIP: I am a reformed *lifetime breakfast skipper* I fix myself a huge mug of black coffee and at the same time blend an Inspire protein drink. Inspire is like a glass of chocolate milk, small and thin: and allows me to  ‘break the fast’ with protein. Glass – Milk – Powder – Stir – Sip
Mid Morning Protein Snack – 1 scoop Inspire protein powder blended with about 6 ounces of Almond Breeze Unsweetened Almond Milk or Skim Milk or Water
Lunch – 1 scoop Inspire protein powder blended with about 6 ounces of Almond Breeze Unsweetened Almond Milk or Skim Milk or Water
Mid Afternoon Protein Snack – 1 scoop Inspire protein powder blended with about 6 ounces of Almond Breeze Unsweetened Almond Milk or Skim Milk or Water
Healthy Protein Supper – Bariatric Eating Menu for the Week
The easiest meal plan is Protein FIRST, followed by lower carbohydrate vegetables, fruits. Our ultimate goal is to transition to a really sensible healthy diet like you read about all the time.

For Back on Track the nightly meal consists of a grilled, broiled, pan seared, roasted or poached protein such as salmon, shrimp, cod, halibut, chicken, beef sirloin, turkey tenderloin served with seasoned lower carb vegetables or salad.

No bread, no potatoes, no tortillas, no rice, no rolls, no pasta, no high carb foods.
Do NOT drink with your meals. If you have been drinking with meals. STOP IT.
Drink 8 cups of water or zero calorie liquid daily. If it’s difficult for you, download our free Hydration app at

Here is your first week of evening meals. All recipes are linked on our site.
Monday – Salmon with Mango Salsa, broccoli
Tuesday – Asparagus Omelet, lettuce tomato salad
Wednesday – Chicken Cutlets, baby spinach salad
Thursday – Cheesy Meatball Skillet, romaine tossed with lemon, olive oil and parmesan
Friday – Asian Chicken Lettuce Wraps
Saturday – Warm Shrimp Salad with Avocado
Sunday – Grilled Marinated Flank Steak, lettuce tomato salad

Download THIS Timer App
An easy, cool and free app for both Apple and Android is the Tabata Stopwatch Pro.
CLICK  for Tabata Stopwatch Pro 

Once Downloaded, program your segments as follows: Get Ready/10 seconds, WarmUp/2 minutes, Exercise/15 seconds, Rest/45 seconds. Number of Sets/6. I have mine on my iPad. It is slick. More important is that it is slick and EASY.

Tabata Stopwatch Pro Exercise

Tabata Stopwatch Pro for bariatric workout

Pain of Gain – hard. HIIT Workout – not hard. 
Here is the FAD DIET part people must be talking about. Our short burst HIIT (High Intensity Interval Training) workout routine IS the easy way out. It’s easier than whining about not losing weight to Facebook friends and blowing through 1 or even 2 bariatric surgeries! (unless your lapband ate through your stomach, save the story. don’t. need. more. surgery! IF you think you have stretched your pouch, take our 48 Hour Pouch Reset to either confirm or rule out.

“Go ahead and Jump!” – David Lee Roth
I have forced my body to burn more calories! Period. We all think we have thyroid issues and bad metabolisms and while that may be true, we can either complain about it to all who will listen (victim) or we can get off the couch and actually DO something about it (shield-maiden).

Jacking up your heart rate a few times gets your metabolism working faster. It will make you happy, it will invigorate you, it will energize you, it will make you SMILE, it will make you so excited you will want to jump up and down when your time is over. Exercise will help your body burn more fat not just while you are exercising but due to the afterburn factor, you will idle at a higher speed for most of the day. I cannot tell you how just ten minutes a day has changed my life… take it from a former sofa slug! Try it… you wont believe it.

These boots were made for walkin
Begin walking to your favorite music that will play with your app and when the British guy tells you, stop and jump up and down for 15 seconds. Then resume walking for 45 seconds. Repeat this 5 more times. In 6 minutes you did more to fuel weight loss than if you had walked for an hour. I promise this works and it will blow your mind that it could have been this easy all along. I use the same Tabata Stopwatch Pro app while on the Elliptical machine in our clubhouse to do the same 15/45 second intervals! Fast… rest… fast… rest… fast… rest… six minutes… Three days a week.

THEN, Get a Dumb Bell! 
You’ll need one 8 pound dumbbell for this workout ($10 at TJ Maxx). Two days a week I do a short but intense BJ Gadour Ten Minute Torchers workout. When I have a busy work day if I don’t make it to the workout room across the street, I do this ten minute workout in my office or bedroom. This has absolutely made the difference for me.

People are always looking for miracles and this is your miracle! This is the magic. If you want to maintain your bariatric weight loss, or lose more weight, or lose what you have gained it takes a workout plan, but why not work smart.

IF you do not see the embedded video directly below in this post, reload your page. IF you are on a mobile or tablet click on this link to view it directly at Men’s Health Magazine website.     Click for Ten Minute Torchers at Mens Health.  (just be warned that it is a men’s website so the articles on the side of the page are all about women, sex, workouts, sex and penises.)

The Skinny
It’s a beautiful thing and you’ll be So Proud when the fat begins to slowly melt away, almost as it did when you first had surgery. The clouds clear and the sun shines more brightly when you’ve got your Groove Back!

In just a few days you will feel better and notice a difference. In two weeks your clothes will fit differently and this great feeling will begin to pull your through this plan with EXCITEMENT instead of the PUSH that it will take right now.

This plan for weight loss after bariatric surgery is proven to work for either first time or regain. I have lost over fifty pounds that ‘I found’ after all these years, but more importantly I redirected my life. I am talking ‘tough love’ because I am the person who put away her skinny jeans that no longer fit and ignored the problem until I had to do something. I was the one in danger of failing.

My experiences can help you if you truly want to lose more weight or take control of a gain. This plan turns on the fat burning engines. No kidding. Let’s roll.

The only reason not to begin right now is fear of failure and I promise if you follow this, YOU WILL NOT FAIL. We got this one.


Get yourself some Protein Powder


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19 thoughts on “Official Back on Track… All Aboard for BOT!

  1. Betty Brownlee says:

    I am an older senior citizen (75) and not on Facebook so I really look forward to your articles on your website. I am 10 years out and put on 40 pounds. I took your advice about getting back on track and have lost 12 lbs. with the intent of losing at least all that I had gained. I do have a question however and I hope you can help. Since I have been drinking more protein I have started having problems with constipation and very difficult eliminations. I don’t know if it is a combination of the drinks, vitamins, medications, age or what. I am drinking lots of water but perhaps not a full 64 oz per day. I have not seen my doctor about this as he is not a bariatric doctor and my surgeon lives in another state. Is this a normal thing this far out from the bypass surgery? Any input you can give me will be greatly appreciated. Thank you for the informative articles. I consider you my support group.

  2. Leontei Lester says:

    I will take your challenge, I haven’t lost the last Fifteen pounds that I needed to lose. So I will need to get the inspire shake to drink. You can email me also. Thank you for this

  3. kmbrcvzs says:

    I lost 103lbs in the beginning then had a back surgery 6 months out that set me back. I was home 13 weeks, restricted on my exercise and found myself starting to graze through out the day. I gained back 12lbs, so I have taken the BOT challenge to get back on track and finish losing my weight. I have to admit I am finding it very hard to drink the shakes again, but I am on day 3 and I am sticking with it! I would like to lose 35lbs. I know I can do it I just need to get over obsessing about food 24/7. In the beginning it was so easy, I was never hungry and food repulsed me. I WILL do this I want to finish the journey I started October 2013. Good luck to everyone fighting the fight!

    • Deb says:

      I also had surgery 2013. Coming up on my 2 year surgiversary. Ordered protein today. I still have some, but don’t want to run out. Planning to start BOT tomorrow as I’m driving home from vacation today. I haven’t really had a regain, but would like to lose another 45-50 lbs. I have lost around 240 so far.

  4. Mary says:

    I had my surgery six years ago ,just this last year the pounds have been creeping up, I went into panic mod, Ihave tried everything even went to Weight Watchers nothing helped . then I found BOT AND IT IS SO EASY , it’s only been three days but I don’t feel bloated any more I have lost three pounds, and am wearing a pair of pants I couldent get into all summer, can’t wait to see what happens at the end of two weeks. Thank God I found BOT, ILL USE this for the rest off my life.

  5. Claudia U says:

    I have made a commitment to myself to start the 2 week challenge tomorrow. I ordered the Inspire Protein and havn’tgotten it yet. It should come tomorrow so I will need to use my old Protein power to start. I’m scared already before I start that I will screw up and not make it!!

  6. Pamela Foote says:

    I have made it through day one without incident. Ibonlybhopevyodau goes as well. Do I have to do anything to register to do the BOT?

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