October 2020
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine
5 Keys to Long Term Success After Surgery
Setting goals for your weight loss journey is very important to achieve a healthier body. But sticking to your plan and diet can be very difficult.Some people even experience weight regain after surgery.
To help you get a long-term success after bariatric surgery, here are some weight loss tips that you must remember.
1. EDUCATION
Whoever said knowledge is power is exactly right!
If you know a lot about how your body is changed after surgery, and how to take care of yourself to get the best overall results, it is definitely more motivating than just plodding along eating protein and taking vitamins and not really knowing why.
When you know all you can about food, nutrition, effects of the surgery on your body, its likely you will find it easier to make the necessary changes and create new positive habits as a result.
Education can come in many guises, and can come from varying platforms.
We recommend you don’t use social media as ‘education’, use it for support. Its best if you have concerns or questions that they are directed to a professional, not a well meaning group who are also finding their way through the uncharted territory that follows surgery. You can also read WLS books by licensed practitioners to guide you in your journey.
Your relationships with your doctor, surgeon and especially your dietitian are life long.
Make sure you are happy with your team, and that their door is always open for support and education.
Many WLS clinics hold information events, forums and their own private Facebook groups.
A group that is managed by a professional are the most likely to provide more fruitful support.
2. FOOD PREPARATION
Follow the 5 P’s when it comes to food:
PROPER
PLANNING
PREVENTS
POOR
PERFORMANCE
Plan your week ahead, visit different shops to get your food.
Sadly we are finding less and less “food” at the supermarkets and more and more packets.
Invest in a food storage system that suits your portion sizes and cook ahead of time. You can get lunch boxes to help in prepping your healthy meal for the week.
3. AVOID TEMPTATION
Shop the outskirts of the supermarket in a large U shape.
Enter via fruit and vegetables, go across the back for meat and dairy, and up the other side for bakery / deli.
The rest is marketing - lots of time wasting, processed, low nutrient foods we just don’t need, and a high proportion of the temptation we just don’t need. Be mindful of the food you buy and be sure to avoid food temptations or cravings. Doing so can help a lot it achieving your WLS goals.
Since when did we need a whole aisle of different cereals to choose from!
Oats, soaked over night with some nuts and seeds, top with frozen berries and yoghurt = FOOD!!
Start the day with protein, and you will eat less calories overall – this is fact.
4. HAVE YOUR FAVOURITES
WLS doesn’t mean you have to eat an immaculate diet, that would be no fun at all, and a lot of our social structures around built around food.
Find the food that really makes your heart sing on special occasions and savour every mouthful. Be present when you’re eating, think about the taste, texture, smell of the food. Be present with every mouthful.
Aim for 90/10.
90% nutritious, protein rich healthy carb foods, 10% food you absolutely love.
Don’t waste precious space on food that doesn’t serve a nutritional purpose, and when you’re having a treat – make sure its something you absolutely love.
No half measures!!!
5. KEEP YOUR HEALTH AND NUTRITION FRONT OF MIND
Subscribe to reputable sites who provide up to date information for Bariatric Patients.
Here are some good examples:
Join our BN Bariatric Community
http://bariatrictimes.com
https://www.bariatriccookery.com
Also, check our Free Bariatric e-books Recipes for tasty inspiration!
Jacqui Lewis
BHSc Nutritional and Dietetic Medicine
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