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Beginning the Zepbound journey
Bariatric Surgery & Weight Loss | Last Active: 1 hour ago | Replies (28)Comment receiving replies
@dsisko Thank you so much for your response. I have been getting discouraged and your post was helpful. I am 79 and have many chronic conditions which I am hoping the weight loss will help. I have some side effects on 2.5 such as loose bowels and thinning hair, but I am encouraged that you stayed on 5 mg for the duration after the first increase. I have been on 2.5 mg for 12 weeks and have lost 10 lb. My biggest quandrum is not knowing what to eat each day. It would be helpful to have some advice in this area. Thanks again!
Replies to "@dsisko Thank you so much for your response. I have been getting discouraged and your post..."
@mef46
It is better to lose slowly and 3 lbs a month sounds just right. I eat everything I used to but in much smaller quantities.
My go-to snacks are tangerines, 100 calorie popcorn bags (topped with butter spray and kettle corn topping), and kiwis. I track meticulously using LoseIt; everything from a 20 calorie lemon drop (my after dinner sweet), to my snacks, to each component of my meal. Many people don't do this but I find it helpful to know how much I'm consuming. Some people use the TDEE calculator to determine their optimum calorie intake to lose weight.
For meals, I often have chicken, pork, or fish; seldom beef. I typically have 4-6 oz servings of protein and a vegetable. Sometimes I will have a small piece of bread. I will eat a Costco hotdog but only half of it. I'll occasionally have a piece of cake but a tiny portion. Mostly I try to eat healthy and in small portions. I stop eating when I feel I've had enough even if there are only a few bites left. I have found in the past that when I deny myself certain foods, I always always regain weight.
Weight is lost by eating less. You must eat less. Combine it with exercise several days a week and that's better yet. Notice the non-scale victories. As my lung problems of 30 years resolved, your chronic problems may improve as well. Good luck to you and keep going. It's worth it.
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@mef46
I had to laugh at the end of your post. I started investigating discussions like this one because I need advice on what to eat! I've had changes in taste as well as appetite. I don't cook and am unlikely to start now at 76. I'm now eating things like high protein "shakes", a lot of dairy like yogurt and kefir, Chinese take-out, things I can microwave. I've decided to stop worrying and to focus on protein and hydration. It would be great to not be eating ultra-processed food, but for me now that's not in the cards. I actually had a consult with a nutritionist for advice. But didn't learn anything useful. Protein, fiber and water to help with GI symptoms. Some supplements including B12 and magnesium citrate. Duh!
I suggested to my doctor that there should be support groups for us: in-person ones led by experts. A nutritionist one week, bariatric medicine another week, long-term GLP-1 users to share what they went through.
Oh, another thing I could have used advice for was when to invest in new clothes. I replaced a bunch of basics like jeans and underwear a couple of months ago but those items are already too big. So many changes to deal with!