I gave myself 30 days to turn things around with a plan, a big shot of willpower and the resolve that I would do whatever it took.

I knew it would take more than just a food plan, as there are no more magic buttons beans or pills left after you have had bariatric surgery. It takes hard work and I don’t mean it in the ‘surgery is hard work’ regard. Here are some important things we have to handle before we get to the Back on Track – No Regain.

I've lost 20 pounds on your Back On Track plan!

Face your Reality. Dig out your favorite jeans that you no longer wear. How bad is the situation? Pull those jeans as far up your thighs as they’ll go and take an honest look at yourself in the mirror. Then sit down and think about how you feel about what you just saw. This is supposed to be really ugly and uncomfortable. Cry if you want to! This may be your rock bottom.

Clean out the Kitchen. Get a big trash bag and toss all the foods that you know you are not good for you. The cookies, chips, crackers, bread, ice cream, candy, rice, pasta, Hot Pockets, frozen waffles, anything processed that is NOT healthy. If you are drinking soda again, it goes too. NO DRINKING SODA. It doesnt matter who you bought it for or what you read on Facebook about others drinking it, it goes into the trash bag.

Gather your Supplies. Make a shopping list of foods that will bring you towards your goal. Greek yogurt, unsweetened almond milk, eggs, chicken, salmon, baby spinach, walnuts, broccoli, green beans, asparagus, apples, lemons and berries. Pick up or order protein drinks, as they are the cornerstone of the BE Diet Plan. Yes, we are calling it a diet. It’s a diet. ‘Everything in Moderation’ didn’t work out too well and to get back ground lost its going to take a real life diet.

Check your Health. Have you neglected taking prescriptions while in your funk? Did you STOP taking your bariatric vitamins? Falling into a hole means you are no longer taking care of yourself or putting yourself FIRST. Don’t beat yourself up, just get back on the program. Fill new prescriptions and order your vitamins. Figure out how to set your smartphone reminder to go off twice a day for your pills – download a ringtone that makes you smile. Mine is the theme from ‘Sex and the City’ and when I hear it I smile and grab my vitamins!

Move your body. You’ve gotten by long enough without exercise. SO STOP KIDDING YOURSELF. We start out with a video that is so simple you won’t be able to come up with ANY excuse to not do it. Seriously. There are NO excuses. There aren’t any notes for bad body parts that will excuse you from this one. Ten minutes, three times a week. Of course you can always choose to continue to be friends with regain.

Have an attitude of gratitude. The popular phrase was created years ago by motivational speaker Zig Ziglar. It means the more you recognize and express gratitude for the things you have, the more things you will have to express gratitude for. We understand that it’s easy to be negative in the current state of affairs and at first it will take a concerted effort for you to *sparkle*. FAKE IT TIL YOU MAKE IT. Set aside five minutes each evening to think about what went RIGHT with your day and the effects will be long lasting.

Commit to breakfast. It’s ABSOLUTELY ridiculous to keep skipping breakfast when we all know better. Our plan requires that you drink a protein drink within one hour of feet on the floor. No excuses. It’s part of the deal and it’s not hard. Just do it.

Plan for meals, no winging it. Make sure you have thought out how you are going to accomplish ‘4 protein shakes a day’ at the office, pick up the right tools if you need a protein powder container or a nifty lunch bag and make sure you have your healthy suppers planned in advance. Digging yourself out of a rut takes a plan but you also need to have enough respect for yourself to follow it.

Recharge every night. Sleep is a critical part of this plan and getting ample rest is important to your well being. Go to bed early and if you need it, take a natural sleep aid such as our Goodnight sleep tabs to reset your pattern.

Each day, in the Bariatric Eating Support Group on Facebook, we will get down and dirty about what it’s going to take and we will help you with every step. We will talk about how you feel mentally, physically and spiritually. It is a good bet that instead of at the bottom of a deep hole, you will be on a clear and bright path that will lead you to better health and a stronger sense of self actualization. Your daily habits can be a host for misery or a platform for positive change. It is up to you! Being Positive is a choice and it is just the beginning.

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