Consistency Is the Secret To Long Term Success After Bariatrics

In bariatric surgery, the first year is the ‘Honeymoon phase’ because weight loss happens fast and effortlessly.

Everything looks bright and beautiful. Shedding your calories, losing your waist, raising your energy level feels so comforting and motivational. But, as your metabolism stabilizes, your weight reduction slows down.

Now comes the hard part of the post surgery where your weight reduces slowly or becomes stuck. Do not feel agitated, tired or hopeless.

This is normal and requires proper management.how to manage then? The answer is “the consistency”. The small repeated choices you made of choosing whole grain over bread, checking your reports and progress tracking, to continue the weight loss journey till you reach your ideal body weight.

You need to add time to your weight loss journey. And here are simple habits that will help you to lose weight and maintain it for a long period of time.

Food Consistency: Nutrients are non-negotiable.

Choosing nutrient-dense healthy food is not just required, it’s essential.

Eat a sumptuous meal
Keep a check on your portion size
Have protein in your every meal
Plan your plate in advance
Avoid poor choices of protein, fats and carbs
Be accountable for everything you chose

Proper Hydration: A must Have

Drink water at regular intervals
Avoid water and liquid during, 30 mins before & after the meals
Sip slowly
Take around 64-96 ounces of daily liquids
Avoid sugary/carbonated or caffeinated drinks like tea,coffee, soft drinks etc.

Supplements: Vitamins and supplements are necessary

Bariatrics surgery may cause malabsorption. So supplements are not optional, these are necessary and should be taken as prescribed by dieticians. These can be taken orally or through injections.

Take multivitamins specialised for bariatric patient
Calcium citrate as its absorption is better comparatively to carbonates in the body.
Vita B12, there is malabsorption and inadequate intake in diet
Iron specially for menstruating women

Stay Active: Crucial for Recovery

Start with normal walking
Add an Exercise schedule
Strength training
Make a routine of (2+2+2). 2-days of strength training, 2-days endurance exercise & 2-days cardio. You can rest for a day in a week or can choose light options like yoga and repeat the routine
Join travel groups or any other activity you enjoy.

Regular follow Ups

Your bariatrics team is there for you. Not only in the first year post-surgery but for life long.

Do regular blood check-ups. So the reports can give you a proper idea of how your health is progressing.
Sit with a dietician for follow ups. They take care of the changes in diet supplement or medications you require.
Observe minute complications to consult with the surgeon (like acid reflux, vomiting, headache, constipation etc.)

Mental and Emotional Consistency

You are attached to the food emotionally and losing that comfort after bariatric surgery makes you emotionally unstable.

Join a bariatric support group
Look for a therapist specialised in bariatric surgery
Learn coping mechanisms or involve yourself in any of the activities to divert your mind from food like art, self-defense, poetry etc. This helps to divert your mind from food and you avoid emotional eating.

Final Thoughts

Bariatric surgery is the start, losing weight is the progress and keeping your healthy weight is success. It’s a journey from “bad eating habits to healthy food habits.

A journey of obesity to Ideal body weight. If you remain consistent throughout the journey you will succeed for sure. Its a lifelong commitment to your body and to yourself.

There is an old saying ‘Consistency is the key to success’. So be consistent and enjoy a happy and healthy life.