After Obesity Surgery Care
How to Avoid Falling into Old Habits after Weight-Loss Surgery
Bariatric surgery helps patients lose weight, but it is merely a tool to jumpstart the process of getting to and maintaining a healthy lifestyle.
Summary: 60 Second Read
Success of weight loss surgery depends on making changes that last months and years after surgery.
Here are 8 tips to avoid falling into old habits and stay on the road to weight loss success.
1. RE-IGNITE YOUR MOTIVATION
What was your initial motivation behind your weight loss goals? Perhaps the motivation that brought you success in the past is still what will light that fire now.
On the other hand, the same motivation may not be enough anymore to keep you on track and you need to find a new motivator to spur you on. Ask your post-op friends about how they stay focused. Sit down in a quiet room and spend some time with yourself to identify what reasons you have for getting back on track. For some, it will be fitting into clothes comfortably again. For others, it may be to get off (or decrease) diabetic/ other medications. What is it for you?
2. SET A REALISTIC PLAN
Once you’ve identified your motivator it’s time to make a realistic plan to get back on track. Your realistic plan should include meal planning. Planning ahead for your busy day will ensure you eat the best foods for yourself and keep your blinders up when temptations come lurking. We’ve all forgotten to pack a lunch and felt ravenous and “snacky” throughout the afternoon. Stay one step ahead of yourself and of your hunger.
3. FOCUS ON FOUR KEY AREAS
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Water - While water is certainly easier for some more than others,always aim for a very lofty goal. Why? Water is the cheapest appetite suppressant we have and it’s also fantastic for fat burning. Drink (or even increase your water) and you may find you aren’t nearly as hungry as you thought.
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Meal structure - The next area to focus on is establishing a fairly routine meal structure. Shoot for breakfast within the first hour of waking for your day. This will do wonders for your metabolism, and help control your blood sugars and hunger throughout the day.
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Food choices - We cannot underestimate the importance of making the best food choices. Do you want to see serious results? You have to make changes. Set a day to make your meal plan, create a list and stick to it with no impulsive, off-your-plan food choices, and set a day to get to the store.
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Exercise - Make an exercise schedule. It’s not going to happen by accident! Exercise gives you endorphins and makes you feel awesome. Nothing makes you wake up feeling healthier than when you’ve been working out consistently. If you are trying to get back on track- you must make a game plan for exercise!
4. MEAL PLANNING
Plan your meals around a solid lean source of protein. Pair your protein sources with low-starch vegetables such as green beans, asparagus or bell peppers. Utilize seasonings, dry rubs, and spices to keep the variety exciting in your meals. Pack leftovers for your lunches to make meal planning a little easier.
The biggest struggle of all is the most important one for success: cut out the starchy foods and sweets. Starches such as breads, pasta, rice, potatoes and sweets like pastries and cookies are addictive foods. This is why old habits sneaking back in is something we will all deal with for the rest of our lives!
5. TRASH THE TRIGGERS
Kick the trigger foods out of the house or ask family members to keep tempting foods in another cabinet.
6. CREATE YOUR SUPPORT SYSTEM
Call a family meeting and have an honest conversation with what foods need to stay away and what foods are okay as long as they are kept out of sight or hidden. When you cut back on the starchy foods and sweets, the first three to five days will be harder on your hunger and energy as your body adjusts to less of these foods. Stay the course and drink your water. By day six you will feel better than ever and so happy you stuck it out.
7. MOVE IT
Be sure to move your body and get some exercise. Even light walking will not only be great for weight control, it will also bring stress relief to your body and mind, and leave you feeling more at peace. Play your favorite music and carve out that time for yourself.
8. TAKING CARE OF YOURSELF
Self-care is not being selfish. In fact, it is quite the opposite. The better you care for yourself, the better you are able to care for others in your life. Caring for yourself means staying hydrated, eating healthy foods at consistent meal times and getting the exercise that you enjoy.
Summary
Don't be discouraged by a few set-backs on your journey towards a healthy weight. As long as you can pick yourself up and dust yourself off, you are still in this thing!
