Here are 31 of our favorite tips and tricks to keep your weight loss efforts on track following weight loss surgery.
Bariatric Weight Loss Tips
- Treat your weight loss as a lifestyle change — not a diet.
- Get rid of your “fat” clothes so it’s harder to let yourself backslide.
- Find activities to replace food — do not use eating as an “activity.”
- Always question why you’re looking for food –- head hunger vs. belly hunger.
- Occupy your mind and hands so you are not eating mindlessly/grazing.
- Have positive inner conversations with yourself.
- Come to our support group meetings!
Planning & Accountability Tips
- Weigh and measure foods.
- Keep track of how much fluid you get in each day.
- Always get your protein in first.
- Do not wear elastic waist pants so you’ll notice if they begin to fit a little tigher.
- Observe “Fridge Fitness” — put healthy foods in the front and at eye level to promote better choices.
- If you occasionally have pasta for dinner, make sure your other meals/snacks are high in protein.
- Use My Fitness Pal to log all foods/beverages to be accountable and to make sure you get your protein in.
- Try small condiment cups to portion out nuts (nuts are healthy, but high in calories).
- Cook in bulk, then pre-portion out into smaller portions and freeze for a quick meal at a later date.
- Always have protein drinks and bars on hand in a pinch.
Smarter Eating Strategies
- Eat off of small plates.
- Make a mug of broth for when you get home from work to curb hunger as you make dinner.
- Make your own trail mix with healthier ingredients such as high protein cereal, unsalted nuts – keep portion sizes low by using snack sized baggies to limit portion sizes.
- Don’t make a lot of food at one time, unless you’re going to pre-portion and freeze into bariatric-sized meals.
- Hungry before bed? Try 80 calorie yogurt or small (4 oz.) low fat cottage cheese.
- Eat nuts that come in 100 calorie packs -– this helps keep the portion size in check.
- Heat Quest bars for 22 seconds in the microwave – gives them a different taste and texture.
- Keep snacks under 140 calories.
- Make sure your meal is able to fit into a sandwich-sized bag.
- Consume high-protein cereals (Kashi Go Lean Crunch, Special K Protein, Cheerios protein, etc.).
- Avoid “slider foods” — foods that are high in carbs and go down too easily such as pretzels, popcorn, crackers, chips, etc. Slider foods are very easy to graze on.
Exercise Tips
- Commit to regular exercise.
- Enjoy your exercise — be kind to yourself and choose activities you like.
- Change up your workout routine every 6 weeks.
Overall Themes
After looking at all of the responses from our support group members, the overall themes were:
- Accountability — weigh and measuring foods, document what you eat and drink.
- Pre-planning — plan meals and snacks in advance, pre- portion foods to avoid over eating.
- Safe Environment — Set up your eating environment to promote success!
- Activity — Get regular and varied exercise!
What tip or trick can you add to this list? Add your comment below.
Dietitian’s Corner by Lori Skurbe
Dietitian’s Corner is a monthly column for post-op and pre-op patients of bariatric surgery in NJ written by Prime Surgicare’s Lori Skurbe. Lori has been a dietitian for over 20 years with an extensive background in weight management, bariatric nutrition and diabetes education.
Bariatric Surgery is a wonderful procedure that can change your life! It is important to be aware of these tips to maintain your body after surgery. Thanks for sharing!
No problem Lauren, thanks for your comments! Feel free to pass along our patients’ tips to anyone who could use them.