Bariatric surgery is a powerful tool for weight loss and improved health, but the journey to success doesn’t end in the operating room. Long-term success depends in part on the habits a person adopts after surgery. Building sustainable routines ensures not only weight loss but also improved energy levels, enhanced mental health, and a better quality of life. Here are the top five habits to embrace after bariatric surgery to make the most of this transformative procedure.
Follow Your Post-Surgery Diet Plan
One of the most critical habits after bariatric surgery is adhering to the recommended dietary guidelines provided by your healthcare team. This ensures proper healing, nutrient absorption, and sustained weight loss. Here’s what it entails:
- Start small: Immediately after surgery, focus on a liquid and pureed diet before gradually reintroducing solid foods.
- Eat protein first: Protein is crucial for maintaining muscle mass and promoting healing. Aim for lean protein sources such as chicken, fish, eggs, and low-fat dairy.
- Avoid carbs: Eliminate high-sugar foods, which can lead to weight regain or “dumping syndrome,” particularly after gastric bypass.
- Practice portion control: Your stomach’s reduced size means you need to eat smaller, more frequent meals. Overeating can cause discomfort and stretch the stomach pouch over time.
By consistently following your diet plan, you’ll fuel your body with the nutrients it needs for recovery and weight management.
Stay Hydrated
Hydration is a cornerstone of post-surgery health, but drinking fluids requires some adjustment due to the smaller stomach size. Key tips include:
- Sip frequently: Aim to drink at least 64 ounces of water daily, but take small sips to avoid overloading your stomach.
- Avoid drinking during meals: To prevent overfilling the stomach, wait at least 30 minutes before and after meals to consume liquids.
- Stick to zero-calorie beverages: These are everywhere nowadays, so find some you like.
Staying hydrated supports metabolism, digestion, and overall well-being, making it a habit you can’t afford to skip.
Get Regular Exercise
Exercise is essential for maintaining weight loss and improving physical and mental health after bariatric surgery. Even if you weren’t physically active before surgery, it’s never too late to start. Here’s how to incorporate movement into your daily routine:
- Start small: Begin with light activities like walking, which promotes circulation and speeds up recovery.
- Build gradually: As your fitness improves, add resistance training, yoga, or aerobic exercises. Aim for at least 150 minutes of moderate exercise per week.
- Make it enjoyable: Choose activities you enjoy, whether it’s dancing, swimming, or hiking, to make exercise a sustainable habit.
Physical activity not only aids in weight maintenance, it also boosts energy, reduces stress, and enhances mood.
Take Your Vitamins and Supplements
After bariatric surgery, your body may absorb fewer nutrients due to the altered digestive process. To avoid deficiencies, it’s essential to take prescribed vitamins and supplements daily. Common recommendations include:
- Multivitamins: Ensure you’re meeting your body’s needs for essential nutrients like iron, zinc, and B vitamins.
- Calcium and vitamin D: Crucial for maintaining strong bones, especially after gastric bypass or sleeve gastrectomy.
- Iron and B12: Important for preventing anemia, particularly for patients who have undergone malabsorptive procedures like gastric bypass.
Set a daily routine to take your supplements and attend regular follow-up appointments to monitor your nutrient levels.
Practice Mindful Eating and Emotional Awareness
Mindful eating and emotional awareness are critical habits for avoiding old patterns like emotional eating or bingeing. After surgery, the relationship with food changes, and embracing these habits can help maintain a healthy mindset:
- Slow down: Chew thoroughly and take your time during meals to recognize fullness and avoid overeating.
- Listen to your body: Learn to distinguish between hunger and emotional cravings. If you feel the urge to eat when not physically hungry, consider journaling, walking, or meditating instead.
- Seek support: Engage with bariatric support groups or a therapist to navigate emotional challenges and stay motivated.
Developing emotional resilience and mindfulness ensures that the changes from surgery are not only physical, but also mental and emotional.
The Key To Long-Term Success After Bariatric Surgery
Bariatric surgery provides an incredible tool for weight loss, but adopting the right habits is important for long-term success. By following your diet plan, staying hydrated, prioritizing exercise, taking your supplements, and practicing mindful eating, you can maximize the benefits of the procedure and maintain a healthier lifestyle. These habits not only support weight loss but also enhance overall well-being, helping you live your best life after surgery. Remember, success comes not just from the procedure itself, but from the dedication and habits you build afterward.
Ready to learn more about bariatric surgery? Contact the team at Nevada Surgical today. We’re happy to answer your questions!
