Maintaining Weight Loss After Surgery
Immediately after undergoing weight loss surgery, many people lose a significant amount of weight. However, they can become disheartened when their weight loss begins to plateau. This is absolutely normal. In fact, it’s a sign that your body is adjusting to the changes made during weight loss surgery. Don’t let a weight loss slow-down cause you to lose hope or momentum. The team at Alabama Surgical Associates has some pointers on how you can keep losing weight and building muscle. Here are some steps you can take to stay on track.
Keep Up With Your Measurements
Even if your weight loss has slowed down, it’s important to continue tracking your progress. Continue to weigh yourself and also take measurements with a tape measure. Rather than fixating on over-measuring, though, set a regular day and time to measure yourself three to five times a week. Record your measurements so that you can keep track of your progress.
Maintain Mindful Eating
A food journal is a great way to track your intake, and it will help you realize when you may need to make some adjustments. Try an app, like MyFitnessPal, to make it easy to note your calorie intake.
It’s important to monitor your overall calorie intake, but you should also be keeping track of which foods you eat. Some food choices, like eating processed carbohydrates or inadequate protein intake, can contribute to stalls in your weight loss. Focus on eating nutrient-dense foods that help you get lots of protein, healthy carbohydrates, and vitamins without loading you up with calories. Some good choices are lean meats like poultry and fish, lowfat greek yogurt, leafy greens, eggs, and citrus and berries. Don’t waste calories on foods like juice, sugar, packaged snacks, or energy drinks, which don’t offer much nutrition.
If you have concerns that you aren’t making the best food choices, contact our dietitian to review your food journal.
Find Something You Like To Do
Another great way to keep losing pounds as your body adapts to weight loss surgery is to vary the exercises you do. Maybe it’s time to add strength training to your routine, or to find a new way to keep up with your cardio. You should be engaging in cardio exercises at least 30 minutes at least five times a week: lots of our patients do this through walking or swimming. Eventually, you can discuss more strenuous activities with your doctor, like running or high-intensity interval training (HIIT). If you’re starting to get bored with your workout, try something new, like a dance class, or spice up your workout music. Staying on track with your exercise routine will do more than help you lose weight: it will also help increase your flexibility, strength, and overall health.
Take Time for Self Care
When you are engrossed in the weight loss journey, it can be easy to forget that you still need to take good care of your mind and spirit. Don’t skimp on self care, which helps keep your confidence up and keep you motivated to continue working hard. Some things you should pay special attention to include:
- Sleep: Set a healthy bedtime routine. Getting enough sleep will help you maintain your energy and willpower.
- Stress: Did you know that high stress levels can cause people to gain weight? Maybe give yoga or meditation a try, or take a long walk or write in a journal. Many of our patients also benefit from working with a therapist, especially because the weight loss surgery process often carries a significant emotional load.
- Socialization: Take time to connect with people who make you feel supported. Stay in touch with close friends and family members, and consider joining a support group where people going through the weight loss journey can support and motivate each other.
Celebrate Your Progress
Even if your weight loss has plateaued following bariatric surgery, there is still so much to celebrate. Take stock of how far you have come and all of the great choices you have made, and use that to help you stay confident and motivated. At Alabama Surgical Associates, we are here to support you through every step of your weight loss journey. If at any point you are concerned about your weight loss, we want to see you in the office. Even if it’s a stall or you regained a few pounds, there are ways we can help. If you have any questions or would like to meet with us, please contact us today.
