Here at Motivation, how to avoid weight gain after bariatric surgery is an emotive topic.
Despite the hopes and dreams, weight gain can reoccur after bariatric surgery.
The weight gain varies both in the time it takes and the amount of weight gain.
This is due to two key reasons:
- The underlying reasons for the overeating in the first place have not been fully addressed and dealt with. At Motivation this is what we call the WHY. If the underlying reasons were dealt with, there would be no significant weight gain.
- As a direct result of not addressing the WHY, the old eating habits creep back in and these can be one or more of the following:
- Binge eating
- Eating in between main meals
- Out-of-control eating
- Eating fast food / processed foods
To avoid weight gain after bariatric surgery, check out these 7 healthy living principles. Find one to start with and then simply add the others over the following days and weeks. Drinking water is such an easy habit to get into – perhaps, that’s your jumping off point to get started.
- Chew your food thoroughly and slow down: we’re always saying it, but it counts now more than any time. Also don’t be afraid to snack in between meals – just choose your snacks wisely (ideally, they should be a source of lean protein or vegetables/fruit with protein).
- Use smaller plates: if you haven’t switched down to a smaller plate already, try it now as an incredibly effective way to downsize your portions.
- Eat protein at every meal: again, we’re like a broken record but this is really crucial. We need protein to help build and repair muscle, skin, and other body tissues.
- Store unhealthy foods out of sight: your wife, husband, partner or kids might still insist that there’s chocolate and ‘goodies’ in the house but they’re not for you. Have alternatives to hand for your own ‘treat’: protein bars, homemade protein balls, a small bag of popcorn or a few squares of 80% dark chocolate from time to time.
- Drink water regularly: drink throughout the day, as being hydrated is an important part of the metabolic process in your body, but also dehydration can be mistaken for hunger often. Try to limit your intake of sugary, calorie-laden beverages and stick to water instead.
- Fill up on fibre: you’re likely to be spending more time than usual confined to your bed or couch, so make sure to stock the kitchen with healthy, fibre-filled foods such as lots of vegetables (carrots with hummus is a great snack option), olives, nuts (particularly walnuts and almonds), chickpeas, lentils and beans (great for making soups or dhals with).
- Try to keep moving: Even if it’s just walking, try and get some steps in every day. Check out our handy guide to walking here.
However, if you feel that you need more structured support, please reach out to us and book your private, one-to-one assessment now .
As I said above, weight gain after bariatric surgery is an emotive topic. Very often we meet post-bariatric women and men that are upset and feeling low in themselves. When weight gain reoccurs, this can be and is difficult to comprehend and process. Your expectations were at the other end of the spectrum – permanent weight loss.
Our core competence lies in identifying and addressing the underlying habits and behaviours at the root of your overeating. Sort out the habits and behaviours and you are on the road to long-term, sustainable weight management.