Did you have bariatric surgery? Did you almost get to your goal but you are having a hard time making it all the way? Continued weight loss can be a frustrating process, especially when you’ve hit a plateau and the scale seems to have stopped moving. Despite your best efforts, the numbers just won’t budge. But don’t despair – there are ways to get the scale moving again and kickstart your weight loss journey to reach your bariatric surgery goal.
Here are some tips to help you break through your weight loss plateau:
Reassess your calorie intake: As you lose weight, your body requires fewer calories to maintain its weight. Therefore, the amount of calories you were consuming when you first started your weight loss journey may not be appropriate for where you are now. Use a calorie tracking app to monitor your intake and make sure you’re not consuming more calories than you’re burning.
- Mix up your exercise routine: If you’ve been doing the same exercise routine for a while, your body may have adapted to it and is no longer burning as many calories. Try incorporating new exercises or increasing the intensity of your current ones. This will challenge your body and help you burn more calories.
- Increase your protein intake: Protein is important for building and maintaining muscle, which in turn helps you burn more calories. Aim for at least 20 grams of protein with each meal to keep you feeling full and satisfied.
- Drink more water: Staying hydrated is important for weight loss as it helps keep you feeling full and reduces the likelihood of overeating. Aim for at least 8-10 glasses of water per day.
- Get enough sleep: Lack of sleep can disrupt your hormones and lead to increased hunger and cravings. Aim for 7-8 hours of sleep per night to help regulate your appetite.
- Reduce stress: Chronic stress can increase levels of the hormone cortisol, which can lead to increased appetite and weight gain. Try stress-reducing activities such as yoga, meditation, or deep breathing exercises.
- Track your progress: It’s important to track your progress to see if the changes you’re making are having an impact. Take measurements, track your weight, and monitor your food intake and exercise routine. This will help you identify areas where you need to make adjustments.
- Be patient: Remember that weight loss is a journey, and it takes time to see results. Don’t get discouraged if the scale doesn’t move as quickly as you’d like. Keep making healthy choices and the results will come.
In addition to these tips, it’s important to remember that weight loss is not just about the number on the scale. Focus on other aspects of your health such as how you feel, how your clothes fit, and how much energy you have. These are all important indicators of progress, even if the scale doesn’t show it.
It’s also important to remember that weight loss should be approached in a sustainable way. Extreme exercise routines may lead to quick results, but they’re not sustainable in the long-term. Focus on making small, healthy changes that you can maintain over time.
If you’ve hit a weight loss plateau post bariatric surgery, don’t give up. There are many strategies you can use to get the scale moving again. Reassess your calorie intake, mix up your exercise routine, increase your protein intake, drink more water, get enough sleep, reduce stress, track your progress, and be patient. With time and persistence, you can break through the plateau and achieve your weight loss goals.
If you would like to chat, you know where to find me. Together we can set some goals, review your diet and exercise program, and get you back on track. Send me an email – I’m here for you.
About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
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