Conquering Weight Gain Challenges After Bariatric Surgery
Most people experience some degree of weight regain after having bariatric surgery. It is normal to expect some weight regain from your lowest weight - think about it like your body re-calibrating to your new normal.
However this common trend often leads to feelings of fear, stress, anxiety, or misplaced guilt. Many variables can lead to this weight regain including changes in eating patterns, decreased physical activity, and metabolic shifts. This resource explores strategies to minimize weight regain and maintain weight loss.
Weight stability and finding your best weight
After consistent and rapid weight loss post-surgery, determining your maintenance or "best weight" can be challenging. Your best weight is the weight you maintain while living a healthy, enjoyable life, and this might be higher than expected. Success isn't just about the scale—consider happiness, meal enjoyment, and energy levels to do the activities you love. Aiming for an unrealistic weight can lead to weight regain. Your best weight will likely change over time as your life and body change.
How do I know if my post-surgery weight loss has ended? While each person's timeline is different, people typically reach their lowest weight 1-2 years after surgery, with some weight regain being normal.
Weight plateaus
Weight loss plateaus are normal after surgery. If you're concerned, review your nutrition checklist and strategies. Avoid drastic calorie restriction, as it can be unsafe and often counterproductive in the long term.
Strategies for weight loss maintenance
Back to the basics
Getting back to basics with balanced meals and snacks, and adequate protein to help maintain weight loss.
- Include protein: in every meal and snack to meet your requirements and stay full. Aim to exceed the protein intake recommended by your dietitian.
- Eating regularly: Skipping meals can lead to overeating or choosing more calorie-dense meals that lack protein, eating regular meals and snacks can prevent these pitfalls.
- Balanced meals: Choose fibre-rich foods like vegetables, fruits, whole grains, and protein.
- Planning and organization: Planning meals and snacks can help you meet your requirements and save time and stress on meal prep.
Bariatric surgery plate model
Use the plate model for a visual guide and portion control: aim for 50% protein, 30% vegetables/fruits, and 20% grains/starches on a 6-inch plate. Adjust based on personal needs like protein requirement, age, and activity level.
Tracking your food intake
Research indicates that tracking intake, whether via an app or diary, helps maintain weight loss longer. Getting back into food tracking provides data on calories, protein, fibre, and nutrients, guiding adjustments for goal support. It is important to ensure you are tracking accurately which involves weighing/measuring foods using a kitchen scale or measuring cups, including all calorie-containing ingredients like oils and sauces.
Sugar-sweetened beverages
Try avoiding “liquid calories”, as they are often calorie-dense and nutrient-poor and can reduce satiety, making it harder to eat nutrient-rich foods. If you like sweet drinks, use artificially sweetened ones in moderation so they do not interfere with nutritious meals and snacks.
Simultaneous consumption of foods and beverages
Eating and drinking simultaneously can make you feel full quickly without consuming enough protein-rich foods for lasting satisfaction and fullness. It can also speed up digestion, potentially causing hunger sooner (known as dumping).
Effective scale use
Only weigh yourself once per week, preferably at the same time, to better track the trends effectively and is the best approach for reducing the emotional impact, as there are many factors that can affect our weight from day to day. Check-in on other progress markers beyond the number on the scales, such as:
- Energy levels
- Reduction in cravings
- How your clothes fit
- Organization, such as preparation of meals and snacks
- Strength
- Stamina
Medications
Certain medications can aid weight loss by curbing appetite or cravings, but they work best alongside diet and lifestyle changes. Talk to your doctor to explore prescription options for weight management.
If you want to learn more about this topic or want further guidance feel free to speak with your Constant Health dietitian, they would be more than happy to discuss this further with you!