11 Steps to Stop Weight Regain After Bariatric Surgery
February 15, 2019Despite bariatric surgery being an effective tool for weight loss, it’s challenging to know who will experience weight regain after surgery. Understandably, weight regain is a common fear for those who are considering or have undergone weight loss surgery. If you have regained, you can stop weight regain after bariatric surgery.
It’s estimated that up to one in five people will experience significant weight gain after bariatric surgery.
While this can be frustrating, there are some steps you can take to help slow down the weight gain and begin to maintain or even lose weight over time.
11 Steps to Stop Weight Regain After Bariatric Surgery
#1 Honor How Far You Have Come
First of all, it’s important to recognize how far you have come. It’s easy to get caught up in how much weight you’ve gained but it’s also important to honor your “wins” along the way.
You’ve worked hard to get to this point and have likely made a variety of lifestyle changes and sacrifices along the way. Recognize how far you have come to gain the confidence and strength you need to move forward.
#2 Reach Out For Support
Who do you trust?
Surrounding yourself with people who support you cannot be emphasized enough. Let them know what you are going through and “allow” them the honor of supporting you during this difficult time.
Undergoing bariatric surgery can feel isolating because there may be no one around you that understands what you are going through. If this is the case, then see if there is a support group in your area that you can attend. Many bariatric centers offer a “buddy system” where you’re paired with someone else who has had bariatric surgery. This person can serve as an accountability partner but also an extra source of support.
Lastly, if you are unable to find a support group in your area, consider joining a supportive online community. There are others who have been in your shoes before and can offer support.
#3 Schedule An Appointment With Your Dietitian
Now that you’ve surrounded yourself with a personal support system, it’s important to get medical guidance as well. A bariatric dietitian can provide you with guidance and accountability. They’ve worked with countless bariatric patients and can share with you the habits and routines that have helped others, while also providing evidence-based nutrition information along the way.
It’s easy to fall prey to extreme diets during this time period. Dietitians can help steer you away from the fad diets and provide you with a solid plan that will help you in the long term.
#4 Eat Protein First
When you first had bariatric surgery, your surgeon’s team likely stressed the importance of eating protein first. This is still important years later. By eating dense proteins such as chicken, fish, egg or beef you will feel fuller sooner. Plus, you will most likely hit your protein goals for the day. Most programs suggest 3-4 ounces of protein at each meal. This is about ½ cup portions.
#5 Separate Fluids From Meals
Most surgery centers recommend not drinking with your meals or within thirty minutes after you've finished eating. Those who choose to drink with their meals may experience weight regain after weight loss surgery. It’s suspected the water pushes your food through faster and causes you to feel hungrier sooner.
#6 Journal
Food journaling is a useful tool to keep track of what you are eating. Writing down what you eat increases your awareness of what you’re putting in your body. It also keeps you accountable. While it’s unrealistic to food journal every day for the rest of your life, it’s a helpful tool for the present moment and may provide you with eye-opening information.
You can take your food journal one step further by recording how hungry you are before your meals and how full you are afterward. This process helps you become more in tune with your body and recognize hunger versus fullness.
#7 Identify Your Triggers
Do you eat when you’re stressed? Sad? Mad? Bored?
We all eat for different reasons and it’s important to identify what your personal triggers are. Once you’ve come up with a list of your personal triggers then write a “what else you can do” list. This could include calling a friend for support, going for a walk, doodling, reading, knitting, or whatever works for you.
Then next time these feelings arise you have a list of actions you can choose from that do not involve food. This does not mean food will never be an option anymore, but you will have a choice of how you want to deal with the emotions that emerge.
Changing habits is hard and a process. I encourage you to work with a therapist for more guidance and direction.
#8 Move Your Body
Moving your body is one of the best things you can do for yourself after surgery. Not only does it help you lose weight, it decreases pain, improves energy, mood and prevents weight regain. By including a consistent program of movement into your routine you will be keeping your metabolism elevated, which means that your body will be burning more calories.
If you’re currently not exercising, then start small. Sometimes the hardest part about exercising is finding the time to do it. So even setting aside 5 minutes a day will help you learn how to make time for yourself and get the ball rolling.
One fun activity to get started is to use a pedometer. Track how many steps you take in one day. Then set a goal to increase by 10% each week. For instance, if you normally walk 3000 steps then aim for 300 steps more the next week to equal 3300 steps. Continue to increase until you reach your personal goal. Most surgery centers suggest walking at least 10,000 steps daily.
#9 Get Sleep
How is your sleep?
Nutrition and exercise usually get the most attention when it comes to weight loss. But did you know that your sleep quality can affect your weight too? If you’re not getting enough sleep your cortisol levels (stress hormones) may be higher causing you not to be able to lose weight. In addition, your ghrelin (hunger hormone) may be higher causing you to feel more hungry. Getting to bed earlier also prevents late night eating.
#10 Have a Plan
Set aside 30 minutes every week to decide what meals you are going to have throughout the week. Look at your schedule and decide how many meals you would like to prepare for the week. Keep it simple and choose foods that are easy to cook, yet flavorful. It’s helpful to prepare large batches so you can use some as leftovers and freeze the rest. Soups and crockpots are a great place to start. The more you practice meal planning, the easier it will be. If you’re in need of some recipe inspiration, check out my Bariatric Meal Plan.
#11 Schedule a Consult with Your Surgeon
While anatomical problems after surgery, like sleeve dilation, are unlikely after surgery, they can still occur. If you continue to gain weight despite making lifestyle changes, consider making an appointment with your surgeon so they can make sure everything is working properly.
Were there any steps above that you feel would be helpful to you? Start with just one or two and gradually increase as you build your confidence. Be confident that by being diligent, you can stop weight regain after bariatric surgery!
 | ABOUT THE AUTHOR Kristin Willard, RDN, CSG, CLT, has been a Registered Dietitian for eight years. She is currently in the process of creating BariatricMealPrep.com where she will deliver recipes, credible nutrition advice and inspiration for those considering or have undergone weight loss surgery. She is a member of ASMBS and works in a bariatric clinic in Northern California. Her Facebook Group is BariatricMealPrep.Read more articles from Kristin! |
