Want long term success with your weight-loss surgery tool? It all depends on how closely you follow the Bariatric Surgery Basics.
I have been reading the book Eat It Up! The Complete Mind/Body/Spirit Guide to a Full Life After Weight Loss Surgery. Dr. Connie Stapleton comes straight to the point about why people gain weight back after having bariatric surgery. She doesn’t “sugar coat” any of it. At times, it is hard to read because she points out the difficult reasons why people regain their weight. It always comes down to following the Bariatric Surgery Basics. But, she also addresses some of the psychological reasons that led to our weight issues to begin with.
I’m not saying that I like “sugar coated” fluff books. But, I usually like to look on the positive side of things by focusing on my desired outcome and not the problem. However, I do think that there are people who would benefit from reading Dr. Stapleton’s book.
I call our success habits the “Bariatric Surgery Basics” and Dr. Stapleton calls them “The Gotta Do Ems.” Whatever you call them, it’s following the plan given to you by your surgeon or nutritionist. If they did not give you the plan to follow, here is what helped me to lose 205 pounds. I have 19 pounds left to reach my goal. I still follow these same “basics” as faithfully today (almost 14 months post-op) as I did during my second month post-op.
- Keep a Food Journal – You must know exactly what you are eating and how often. Every item you eat needs to be logged, including snacks. Total calories for the day should be no more or less than what your doctor recommends for your post-op stage.
- Breakfast – Eat something the first 30 to 45 minutes after waking up.
- Sleep – Seven to eight hours is needed for weight loss. During this time, your body resets its hormone levels which contribute to fat loss.
- Water – Drink 64 oz per day. This includes the water you mix with protein powder and /or use in decaffeinated tea.
- Liquids – Stay away from carbonated beverages and anything with caffeine. Do not drink during meals. Do not drink 30 minutes before or after a meal.
- Avoid temptation – Don’t even try one of your trigger foods or beverages.
Here are a few reminders of what makes a good food choice per serving:
- Protein – 10 grams or higher. The higher the better.
- Fat – 5 grams or less
- Sugar – 5 grams or less (the only exception is skim milk)
- Sodium – Full day intake should be no more than 1500 milligrams
- Protein – Needs vary depending on your post-op stage. After you have permission to be on a normal diet, 80-100 grams of protein per day is optimal for weight loss.
These Bariatric Surgery Basics are what have worked, and are still working for me. I have seen videos and articles where people have questioned the “basics” of drinking during meals or having carbonated beverages. I have chosen to stick with what I know is working for me.
I would love to have a Diet Coke with a dinner some night. But, I also know that if I do it once, I will do it again and again. So it’s easier for me to just say “no” instead of dealing with that temptation hanging over my head at every meal.
My focus has been on creating the healthy habits that have made me the new person I am today. I’m not perfect, but I definitely don’t play with fire when it comes to my trigger foods.
I am currently working on putting together a coaching program for people who would like to personally work with me on creating and/or staying with their success habits. If you are interested in knowing more about it, use this link to send me your contact info and write “HABITS” on the subject line. Since this will be a new program, I am going to be offering it at a discounted rate for the people who respond. Sometimes it helps to have extra support along the way.