5 Habits of Successful Bariatric Surgery Patients
“I’ve tried losing weight SO MANY TIMES, how will I know that this time with surgery will be any different? What can I do to be successful?”
Bariatric surgery certainly is the most effective tool for weight loss, but it’s by no means a silver bullet or “cure” for obesity. Some weight re-gain (about 10-20%) is typical. So if you lose 100 lbs from surgery, gaining back 10-20 lbs of it is actually pretty normal.
Most patients have had discouraging, even traumatizing, experiences with weight loss followed by re-gain so it’s no wonder that the anxiety still exists with choosing weight loss surgery. Although I can’t GUARANTEE that you won’t re-gain some weight, I’d like to share five habits of successful bariatric surgery patients that I have noticed among the thousands I have met with and counseled.
#1 - Embrace the Journey. The patients who I see come back at one year, two years, and so on after surgery made a decision early on that choosing the surgery route is a gateway to lifelong changes to eating, exercise, and behavior. It’s not just about getting TO surgery day. It’s also about LIVING with the surgery afterwards too. Sadly, I have met with patients who seek to push their new anatomy to its limit by jumping diet stages or quickly re-introducing concentrated sweets just to see what they can tolerate. At the same time, there is no “perfect” way to eat. The occasional unhealthy meal or snack will not lead to a permanent detour from your path.
#2 - Keep All Appointments. There is a direct correlation between weight loss and commitment to follow-up. Most surgeons map out a typical follow-up appointment course: 7-14 days, 30 days, 90-100 days, 6-9 months, and 1 year. That’s way more visits to your surgeon than most people have to all of their doctors in a single year! And when you keep your appointments, it’s not just with the surgeon, but also a registered dietitian and possibly a psychologist as well in that first year. These visits serve multiple purposes that aid in success:
Identify and treat any complications early
Source of accountability as your weight and vital signs are recorded
Get trusted answers to medical questions rather than finding misinformation on the internet or from well meaning friends/family
#3 - Prioritize Protein and Fiber. Bariatric eating guidelines are actually based on just a few basic principles. That’s not to say that it’s “easy” or always convenient to follow though. But to simplify the meal planning, I think “protein first and then fiber” is a good one that applies to any meal or situation.
Here’s an example of when it’s lunch time and you’re in the cafeteria at work trying to figure out what you can eat. The cafeteria offers the following items: ravioli in a white cream sauce - garlic toast - grilled asparagus - grilled flank steak - mashed potatoes w/ gravy - steamed broccoli florets. The items in bold are all examples of either a high protein food or a non-starchy vegetable that would fit well in your eating plan.
#4 - Engage in Enjoyable Physical Activity. The term “exercise’ sometimes evokes some negative or resentful feelings. Images of PE class in junior high when I was expected to “exercise” = run a mile in 10 minutes until my lungs and legs burned are NOT enjoyable for me either. The reality for many patients who are trying to maintain significant weight loss is that it will eventually require more effort than the general recommendation of 30 minutes x 5 days a week of moderate activity (aimed at preventing chronic disease vs active weight loss). Patients who sustain at least 60 minutes x 5 days a week of exercise tend to achieve greater weight loss. How in the world is that possible to do an HOUR most days? The secret is finding something ENJOYABLE so that the hour just flies by. Patients tell me they walk dogs (and get paid for it) and easily rack up 4-5 miles a day. They join a roller derby club and skate away the time every week with friends. They join a ballroom dancing class with their partner and salsa, cha-cha, and line dance the night away each week. They find a cycling buddy (or join a bike club) to encourage one another. Take time to see what new skills or hobbies you enjoy that get you moving AND losing track of time.
#5 - Seek and Sustain Support. One thing the pandemic has shown us is that social distancing is distressing emotionally. We are social beings and it’s hard to face challenges without support. I have led hundreds of support group meetings and I can testify that no matter how long and hard a day at work the hours were before those evening meetings, I always came away feeling lighter, happier, and more connected to the wonderful people who participated with me. Please DO NOT DO THIS ALONE. Your bariatric tribe is waiting to welcome you with open arms!
