Back to the basics?

Ok, I had my surgery in Mexico, so no real follow up.
What are the "back to basics"?
I am making my grocery list now and am going to loose this extra 40lbs I regained!!
Hello Spring Break!!!
Or..... 4th of July !!!

I would say the basics are:

High protein 60-80 grams

Low carbs, stay below 40

Keep your calories between 800-1000

Recognize your body; know before you are full

Don't drink water 30 minutes before or after meals and don't drink with your meals

Track, track, track....I prefer MyFitnessPal

and the big one EXERCISE

Good luck!  You can do this

Thank You!

I would go 500-800 cal 80 gm protein and ~30 carbs and drink as much water as you can at other times

measure and tracking food is the most important thing , even more important than exercise

1.  Eat protein first, then high quality carbs like green leafy veggies- avoid starchy veg

2. Do not drink for at least 30 minutes after eating

3.  Weigh and track everything on something like MFP

4. Exercise- no excuses!  I would do this in the evening- my prime overeating time.  Better to burn calories than overeat!  Don't eat back your burned calories. 

**** your nutrition targets- for me protein was >80, but i went 110+ during weight loss and >25 gram fiber

6.  Go to support groups

7.  Get your labs done on schedule

8.  If you fall of the wagon, just crawl right back on.  Remember, take it one choice at  a time and don't think of it as x amount of months that you have to be "perfect".

9.  Strive to be consistent and eat clean at least 90% of the time- not necessarily perfect.

10.  If it is working keep doing it, if not adjust!

11.  Don't procrastinate- start right now.

12. Remember, delay, distract, and distance.  If cravings are a struggle find something else to do, get away from the situation, or tell yourself you can have it the next day or something if you are still craving it.  Post a list on your fridge of things you like to do that you can refer to if you are struggling.