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Increasing the Level of Activity Post Weight Loss Surgery
- One of the main things people really struggle with if they haven’t had significant weight loss is that they try to increase their level of activity.
- If you’re not staying active and if you’re not able to have an active lifestyle your metabolic rate tends to lower and so you really have to fight that.
- It is important to workout, gradually increasing its duration and level. Walking, swimming and yoga are good exercises for beginners.
Building Muscle Mass
- Especially if you’re a woman, it’s unfair, but females have less muscle mass and so you really have to rely on resistance training after bariatric surgery.
- It may not be enough to get on the treadmill for 30 minutes.
- Try adding some hand weights for resistance and to build lean muscle mass.
- For instance, try adding 1-2 lb. ankle weights or the wrist weights to add those lean muscles.
- You can walk wearing these items and that little bit of extra weight even if it is just a couple of pounds can make a big difference to help raise your metabolic rate.
- According to ObesityAction.org, make sure you strength train at least once a week and keep a gap of at least 2 days between your strength training sessions.
Changing Attitude Towards Dietary Mistakes
- Lifestyle changes after bariatric surgery are something that come with time.
- It doesn’t happen in one day and a lot of people get super frustrated about the fact that they are not perfect.
- Some individuals make one mistake and so they think, “I’ve made a mistake. That’s it. I can’t do this.”
- Well, you will make mistakes, but you have to learn from that mistake and you have to ask yourself, “Did I make a mistake because I didn’t plan ahead,” or “Did I make a mistake because it was just an emotional decision?”
- Think about these questions and then ask yourself what you can do the next time so you are prepared when you find yourself in a similar situation.
- Compare making lifestyle changes with changing a flat tire. What do you do when you get a flat tire? Change it? Call AAA? Call your husband? Do you ever get a shotgun and shoot your other 3 tires because you have one flat? No.
- You fix that tire however is best or easiest for you and move on. That is how we need to look at making lifestyle changes. You will make mistakes, but you have to try and patch those mistakes, learn from them, and move on.
Meal Planning is Key After Bariatric Surgery
- After bariatric surgery, your diet becomes your number one priority. It is necessary to prep your meals in advance as that will help you eat better and cover your nutritional requirements as well.
- This is one major change after any weight loss surgery. It is crucial that the patient follows the correct eating patterns and build good eating habits that should last a long time.
Sticking to the Meal Plan Post WLS
- We make a mistake, say, when we start the day with a doughnut instead of oatmeal and we think that’s it, the day is done, I messed up; instead of thinking, “what can I do the next time to really prepare?” so maybe I had a doughnut for breakfast, that’s OK.
- Try to have a healthy grilled chicken salad for lunch or some steamed vegetables with a lean piece of meat or tofu. Mindful eating is very important for weight loss success.
- Prepare for the future instead of just dreading on what happened a few hours ago. To maximize weight loss after bariatric surgery, it is crucial to workout regularly and eat right.
Meeting Nutritional Requirements
The American Society for Metabolic and Bariatric Surgery states certain nutritional and dietary guidelines to maintain optimum health after weight loss surgery.1
- After bariatric surgery, one needs to be very vigilant with their daily supplements. Bariatric patients are required to take multivitamins and doses of Vitamin D, Calcium, Iron and Vitamin B12. This is a lifetime commitment.
- It is important to drink enough fluid to avoid dehydration, constipation and kidney stones. 64 oz of water is the suggested amount of fluid, initially.
- To be able to heal to faster and feel fuller, 60g-80g of protein has to be consumed every day.
- After weight loss surgery, the person undergoes a huge lifestyle and bodily changes. Different people handle these changes in a different manner.
- Some become confident as they slowly change their way of living and embark on their journey of weight loss while some are not able to adapt as quickly and struggle with their weight.
- While struggling with themselves, their relationships can also take a toll. It helps to see a mental health professional.
- Good mental health is important to avoid old habits like emotional eating and avoiding eating disorders.
- American Society for Metabolic and Bariatric Surgery. “Life After Bariatric Surgery” https://asmbs.org/patients/life-after-bariatric-surgery