10 Proven Strategies for Long-Term Weight Management After Bariatric Surgery

Are you tired of losing weight, only to gain it back again? Bariatric surgery is a life-changing decision that can bring about significant weight loss. However, the key to maintaining your new body shape lies in long-term weight management strategies.

In this blog post, we’ll explore 10 proven tips for keeping the pounds off after bariatric surgery so you can enjoy a healthy and fulfilling life. Whether you’ve had

 or sleeve gastrectomy, these strategies will help keep your new figure on track for years to come!

Introduction

It is no secret that obesity has reached epidemic proportions in the United States. According to the Centers for Disease Control and Prevention (CDC), more than one-third of adults in the U.S. are obese, and this number is only increasing. With obesity comes a host of other health problems, including type 2 diabetes, heart disease, stroke, and certain types of cancer.

Bariatric surgery has become an increasingly popular option for those looking to lose a significant amount of weight and improve their health. While bariatric surgery is not a “quick fix”, it can be an effective tool for long-term weight management for those who are committed to making lifestyle changes after surgery.

There are several different types of bariatric surgery, but they all have one goal: to help the patient lose weight by making changes to the digestive system. The most common type of bariatric surgery is gastric bypass surgery, which involves creating a small stomach pouch and rerouting the small intestine. Other types of bariatric surgery include sleeve gastrectomy (removing part of the stomach) and gastric banding (placing a band around the stomach).

After having bariatric surgery, it is important to commit to making lifestyle changes in order to achieve long-term success. This includes following a healthy diet and exercise plan, as well as attending regular follow-up appointments with your healthcare team. For some patients, additional procedures or medications may be necessary.

Tip #1: Set Realistic Goals

It can be tempting to set grandiose goals after bariatric surgery. But if your goals are unrealistic, you’re setting yourself up for disappointment – and potentially undoing all the progress you’ve made.

That’s why it’s important to set realistic goals for yourself. What does that mean, exactly? Here are some guidelines:

• Set small, achievable goals. After bariatric surgery, you’ll likely be losing weight slowly and steadily. So don’t expect to lose 50 pounds in a month. A more realistic goal might be to lose 10 pounds in the first month, then 5 pounds each month after that.
• Don’t focus on the number on the scale. Yes, you want to see the numbers going down. But don’t get too hung up on them. Instead, focus on how you feel – are your clothes fitting better? Do you have more energy? Are you able to do things you couldn’t do before?
• Be patient. Losing weight takes time – don’t expect miracles overnight. If you stick with it and make healthy choices most of the time, eventually you will reach your goal weight (or at least get close).

Tip #2: Eat More Protein

If you’re looking to manage your weight long-term after bariatric surgery, one strategy is to make sure you’re getting enough protein. Protein helps promote satiety and can help prevent muscle loss, both of which are important for maintaining a healthy weight.

There are a few ways to make sure you’re getting enough protein. First, choose high-protein foods at meals and snacks. Good sources of protein include lean meats, poultry, fish, beans, tofu, eggs, and nuts. You can also add a protein supplement to your diet if needed.

Second, spread your protein intake throughout the day by eating something containing protein at every meal and snack. This will help ensure that your body has a constant supply of amino acids to build and repair muscle tissue.

Finally, pay attention to how much protein you’re actually consuming. Many people overestimate the amount of protein they need and end up eating too much. Make sure you’re getting enough protein to support your weight-loss goals without overdoing it.

Tip #3: Include Healthy Fats in Your Diet

Healthy fats are an important part of a balanced diet and can help you lose weight in the long term. including healthy fats in your diet can help you feel full and satisfied, control blood sugar levels, and maintain a healthy weight.

When it comes to choosing healthy fats, there are a few things to keep in mind. First, opt for “good” fats like those found in olive oil, nuts, seeds, avocados, and fish. These types of fat are rich in monounsaturated and polyunsaturated fatty acids, which have been linked with health benefits like reduced inflammation and improved heart health.

Second, limit your intake of “bad” fats like saturated and trans fats, which can raise your cholesterol levels and increase your risk for heart disease. These types of fat are often found in processed foods like cookies, crackers, and cakes.

Finally, make sure you’re getting enough omega-3 fatty acids. These essential nutrients are found in fatty fish like salmon and tuna as well as in plant-based sources like flaxseeds and chia seeds. Omega-3s have been shown to support brain health, reduce inflammation, and promote weight loss.

Tip #4: Get Enough Fiber and Nutrients

It’s important to get enough fiber and nutrients after bariatric surgery. Here are a few tips:

1. Eat a high-fiber diet. This includes fruits, vegetables, whole grains, and legumes. Aim for at least 25 grams of fiber per day.
2.  Take a multivitamin and mineral supplement daily. This will help ensure you’re getting enough essential nutrients.
3.  Get your calcium from food sources rather than supplements. Good sources of calcium include dairy products, leafy green vegetables, and tofu.
4.  If you have trouble getting enough protein, talk to your doctor about adding a protein supplement to your diet.

Tip #5: Monitor Your Portion Sizes

It is important to monitor your portion sizes after bariatric surgery. This means being aware of how much food you are eating and making sure that you are not overeating.

There are a few different ways that you can monitor your portion sizes. One way is to use a food scale. This will help you to be precise with the amount of food that you are eating.

Another way to monitor your portion sizes is to use your hand as a guide. A serving size of meat should be about the size of your palm, while a serving size of vegetables should be about the size of your fist.

You should also avoid eating foods that are high in sugar and fat. These types of foods can cause weight gain and can be difficult to digest after bariatric surgery.

Tip #6: Exercise Regularly

It’s no secret that regular exercise is good for your health. But did you know that it can also be instrumental in helping you maintain your weight loss after bariatric surgery? Exercise not only helps to burn calories, but it also boosts your metabolism and helps to keep your weight down in the long term.

So how much exercise should you aim for? The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity aerobic activity (such as walking or swimming) on most days of the week. And if you’re looking to really maximize your results, they suggest adding in some resistance training (weight lifting, bodyweight exercises) two to three times per week.

Of course, it’s important to check with your doctor before starting any new exercise regimen, especially if you have any medical conditions or concerns. But once you get the green light, regular exercise should become a part of your long-term weight management plan.

Tip #7: Avoid Unhealthy Cravings

One common challenge after bariatric surgery is dealing with unhealthy cravings. This can be a particular problem if you have had a history of disordered eating. There are a few strategies you can use to help deal with cravings in a healthy way:
Identify your triggers: What situations, emotions, or thoughts tend to lead to your cravings? Once you know what your triggers are, you can start to plan for how to deal with them ahead of time.

Plan ahead: If you know you will be in a situation where you are likely to have cravings (e.g., being around tempting foods), come up with a plan for how to deal with it ahead of time. This might involve having a healthy alternative snack on hand, or coming up with a distraction technique (e.g., going for a walk, calling a friend).

Talk about it: Share your experiences and struggles with unhealthy cravings with someone who will understand and can offer support. This might be another bariatric surgery patient, or a therapist or counselor who specializes in eating disorders.

Seek professional help: If you find that you are struggling to control your cravings on your own, it may be helpful to seek out professional help. A therapist who specializes in treating eating disorders can provide additional support and guidance.

Tip #8: Drink Plenty of Water

Water is essential for our bodies to function properly. It makes up about 60% of our body weight and plays a crucial role in metabolism, digestion, and nutrient absorption. Drinking plenty of water is especially important for bariatric surgery patients, as it can help prevent dehydration and help the body heal and recover from surgery.

Most bariatric surgery patients are advised to drink at least 64 ounces of water per day, or 8 cups. This may seem like a lot, but it’s important to spread out your water intake throughout the day. Try carrying a water bottle with you everywhere you go and sipping on it regularly throughout the day. And make sure to drink extra water when you’re exercising or sweating.

If you’re having trouble meeting your daily water quota, try adding some flavor to your water with fruit slices or herbs. Or consider investing in a quality water filter to make your tap water taste better. Whatever you do, make sure you’re drinking enough water each day to stay healthy and support your weight loss goals.

Tip #9: Get Enough Sleep

It’s important to get enough sleep after bariatric surgery. Studies show that people who don’t get enough sleep are more likely to be overweight or obese. Getting enough sleep helps your body regulate hormones that control appetite and metabolism.

It also helps you resist cravings and make better food choices. Most people need 7-8 hours of sleep per night. Consider going to bed and waking up at the same time each day to help regulate your body’s natural sleep rhythm.

Tip#10 Find motivation:

1. Find a support group- There are many online and in-person groups available to offer support and encouragement. Find one that fits your needs and commit to attending regularly. Join dr. Luis Pasten Supportive Community Click Here

2. Make healthy lifestyle changes  In order to maintain your weight loss, you’ll need to make changes to your diet and exercise routine. This may require some trial and error to find what works for you, but it’s important to stick with it.

3. Be patient It takes time for your body to adjust to its new weight. Give yourself time to settle into your new lifestyle and don’t be discouraged if you have setbacks along the way.

4. Stay motivated It can be easy to slip back into old habits, so it’s important to find ways to keep yourself motivated. This may include setting goals, tracking your progress, or reward yourself for meeting milestones.

5. Seek professional help if needed  If you’re struggling to make changes or maintain your weight loss, seek out professional help from a registered dietitian or counsellor.