Drop Your Bad Habits
Eating is a completely new ball game once you’ve been through weight loss surgery. You won’t continue your weight loss if you continue eating foods high in calories, even if you eat less food in total.
Pay attention to what you’re eating, and how you’re eating. This isn’t a temporary change; it must be a total lifestyle overhaul. Your diet should be made up primarily of vegetables and protein. You can introduce a small amount of grains, but you should avoid refined sugars entirely, if possible.
This means avoiding processed and pre-packaged foods. Take time to read the label- if there are many ingredients, put it back on the shelf and walk away. A great method to follow is if it’s packaged and has a protein to calorie ration of ten to one… then it’s okay.
In general, the post weight loss surgery diet is very strict, and you must follow all the instructions given to you by your doctor. The problem that many face is they get comfortable after significant weight loss and return to old habits, and so they risk regaining all the weight lost and more.
Balance Your Diet
Again, aim for proteins and less fat. The NHS suggests putting a greater emphasis on beans, fish, meat, dairy, and legumes. This will be relatively easy to do as doctors suggest soft proteins following surgery. That includes egg whites, low-fat yogurts, protein shakes, and non-fat cottage cheese. From there you can introduce your long-term diet that focuses on lean turkey and chicken, tofu, and fish.
Your long-term lifestyle should include plenty of fresh vegetables and fresh fruit. The best options include avocados, potatoes, bananas, carrots, cucumbers, tomatoes, squash, and green beans.
Ensure that you eat smaller meals. There are multiple reasons why smaller meals help you drop weight and keep it off. Obviously, you’re eating less. In addition, your body is burning calories more easily when they’re consumed in smaller quantities.
Avoid eating after 8pm and make sure you plan regular meal times. Take time to chew your food, each bite should be chewed for around 15 seconds. Wait before bites so that your stomach has time to let your brain know when you’re full.
It’s important to drink plenty of water. It flushes toxins and waste from your system and helps keep your body moving. Virtua Org recommends drinking at least around 64 ounces of water a day is a great goal to aim for.
It can also leave you feeling full for longer. It helps you regulate your meal times, and prevents you from snacking between meals. Try to drink water 30 minutes before and after your meals. This will prevent you from overeating, leaving you satiated for longer.
Ideally, you should be getting all of the necessary nutrients from the foods you are eating- but if you are lacking in any vitamins or nutrients talk to your doctor about supplements and what doses are most appropriate for you. Your doctor may prescribe vitamins and supplements to you following your weight loss surgery.
Commit To Exercise
Your doctor can advise you on what exercises will be the safest and most effective for you directly following your surgery and when you can introduce more brisk exercises. It’s important to keep your body active. Exercise will leave you feeling better and allow you to burn fat. Additionally, when you’re losing weight, muscle goes, but if you exercise, your body is forced to burn fat instead. Aim for half an hour of aerobic exercise for a minimum of four days every week. You can find helpful program tips from UCSD.
Follow Doctor’s Orders
Your doctor will provide you with a lot of advice with how to handle life after your surgery. Ensure that you follow both the short-term and long-term advice.