Have you never reached your weight loss goal post-bariatric surgery? What were your reasons?
- Was your diet the issue?
- Did you get more active post-surgery?
- Was it due to stress?
- The pandemic?
- Did you reach the goal and then slowly gained some back?
- What was your story? I want to know your “why”.
I also want to give you some suggestions on how to get back on track and reach that goal of yours.
Most of the time, your tool is still intact. Is it your diet that has derailed you? We have total control every single day. We decide what goes into our meals and our mouths. Sometimes we just need a gentle nudge to get things moving again.
I find that the easiest way to stall the scale or to experience regain is to add back snacks and grazing. If we are all eating 3 meals a day without snacks, it is very hard to gain weight. The pouch is there to restrict portion size. This is like an internal brake but, if we continue eating between meals, this is when it gets tricky.
If we are eating 3 meals a day and feeding ourselves between meals, it becomes very easy to gain weight. Sure, we are eating more calories, but we are also raising blood sugars and insulin levels every time we put something into our mouths. High insulin levels make it much harder to lose weight.
If high insulin levels make it harder to lose weight, what happens if we have beautiful low levels of insulin? BINGO – it makes it easier to lose weight.
So, let’s try to keep those insulin levels lowered if we are planning on jumping back on the weight loss train.
How do we keep insulin levels lower? We choose wisely when we eat our meals, and we don’t continuously snack and graze throughout the day. Our meals will consist of protein, fiber, and healthy fat. With a plate that looks this way, insulin levels will remain steady or slightly elevated. We feed ourselves correctly and set ourselves up for weight loss success.
I often receive text messages, and emails from my clients who have experienced a regain or scale stall. They are very worried and unsure as to what to do. I always say, “look to your diet”. The answers are there.
If it is a regular post-op 3-week stall. There is nothing to do but push through it. It is normal. But, if you are a year post-op, not at your goal, and the scall has stalled for two months… it’s your diet. It’s time to tweak it and start logging everything you are consuming. The answers are there. You just need to search a bit for them.
I often post food plans that you can try to get the scale moving again. I’ve attached 3 links to those meal plans. I encourage you to take a look at them and choose one of them to get back on track. Sometimes, keeping things super simple, will break a stall and kick regain to the curb.
Sheri’s Slim Down Summer Plan – Bariatric Edition
Free Ketogenic 6 day Bariatric Menu – Bariatric Edition
Re – New Your Bariatric Commitment Meal Plan
If you choose to try one of my simple meal plans, reach out and let me know about it. I can help you to stay accountable along the way.
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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