I had my lap band surgery in May of 2004 so I am currently six years out on this journey.  Even though I have maintained my weight loss I find myself making, shall we say, less than perfect choices sometimes.  This usually occurs around holidays, vacations, special events, or stressful times in my personal or professional life.  After making poor food choices I am left feeling bad, both physically and emotionally.

This is one patient's perspective on how to re-boot and get back to basics and the eating patterns that have me feeling good physically and about myself.  These are the questions I asked myself: 

1. What does Back to Basics Mean?
   I lost 250 pounds by eating 1200 calories a day, drinking 64 ounces of water every day, and getting some form of exercise.  There are the bare bone basics.
2. What are less than perfect food choices?
   My problem foods are sweets or processed carbohydrates like candies, cookies and breads.  The first step is to remove all foods made from sugar or flour from my diet.  It takes a few days for the cravings to go away, but if I feed the cravings with protein instead of sugar or flour they go away quickly.
3. Now I know that I can't eat flour or sugar, can only have 1200 calories a day and I need 64 ounces of water, what is next?
   The next step is planning.  For the first year after lap band surgery I planned each and every meal so that I knew exactly what I was going to eat and did not have to obsess about it.  Food is fuel - plan to fuel your body with what it needs.  Meals should be 70% protein, and any calories left over go to vegetables and/or fruits.  Not too difficult.  When you are trying to kick start your weight loss, or just stop gaining, simple food choices are probably the easiest to go with.  You can get really creative once you are in your comfort zone again and know you can follow your plan.
4. I have my meals planned, now how about all that water?
   You have had lap band surgery.  One of the first rules is do not drink with your meals.  Wait at least a half hour after a meal to drink.  Do not defeat the sense of fullness that your band can provide.  This means you will be running around all day with a water bottle in your hands.  Staying hydrated helps quell hunger, and sometimes a cup of zero calorie flavored tea or water is a nice treat between meals.
5. Is there anything else I can do to get myself motivated again?
   There is one more important component to this Re-boot program and that is exercise.  If you have been off the wagon on both food and exercise, here is your opportunity to put exercise back into your life along with your good food choices.  If you already exercise regularly, step it up a bit to get some more calorie burn going.  That can mean either adding some more time or intensity to your routine.  If you do not exercise this is a great time to get started.  Start with fifteen minutes three days a week and work up to thirty minutes and beyond as you are able.  You will find that just a fifteen minute brisk walk can help your attitude about sticking to a food plan as well as your entire outlook on life.  Besides, it boosts your metabolism, gets those feel good hormones going, and forces you to take a little ME time in your day.
6. I have the food, water and exercise down.  I knew all this before I started reading.  What else can I do to help keep me motivated?
   Of course you knew all of this.  Not only have you had weight loss surgery, but you have probably been dieting at least half your lifetime, if not longer.  I was ten years old when I was put on my first diet.  However, you are reading this because you fell off the wagon.  You are doing something to sabotage the success you have achieved or just want to kick start getting back into the swing of good habits after straying for whatever reason.  Now you have your meals planned, your exercise routine set up and you are taking water with you everywhere you go.  Start writing down everything you eat and drink, including the nutritional content, as well as your feelings.  First, keeping a food journal has you being accountable to yourself, and, if you are working with your doctor or nutritionist, it can help them help you.  Next, writing down your feelings can help you identify eating triggers so you can do something about them.  So start keeping a journal.
7. The final suggestion is to use whatever support is available to you.
   Do you have a lap band buddy you can check in with daily?  If not, find one.  Is there a support group you can attend?  Getting back on the ""bandwagon"" will be that much easier if you are surrounded by successful lap band patients who all have the same goals, and similar struggles.