Congrats on your weight loss surgery! You're on your way to living your best life. To make sure you have the smoothest transition possible, here are my 10 personal commandments that I swear by:
Buddy up. Finding a friend or family member to join you on your weight loss journey can be a game changer. You'll have a built-in support system to help keep you motivated and accountable. Plus, having a friend to share healthy meals with can make the process much more enjoyable. It's important to choose someone who is also committed to a healthy lifestyle, but don't worry if they don't have the same weight loss goals as you.
Keep your follow-up appointments. Your doctor will become your BFF for a while after surgery, and you'll want to keep all your dates with them. Regular check-ups and blood tests are essential to ensure that you're adjusting to your new lifestyle. Talk to your doctor about any prescription and over-the-counter supplements you use. Avoid over-the-counter multivitamins, as these are designed for the masses, not your new tum, and they won't provide you with enough nutrition. Here is why that matters.
Stay hydrated. Staying hydrated after weight loss surgery can be challenging because you can't drink as much water at once as you used to, and you may not feel thirsty even when you need more water. It's important to take little sips of water continuously throughout the day to avoid dehydration, and these seven tips make it easier.
Eat! Start each meal with protein-rich foods like chicken, fish, tofu, or beans. They'll fill you up faster and keep you feeling satisfied longer. Take small bites and eat slowly to prevent discomfort and ensure proper digestion. Measure your portions and eat off smaller plates until you’re comfortable eyeballing it, and post surgery portions explains how much is right. Pay attention to your body's hunger and fullness cues. Stop eating when you feel satisfied, not stuffed!
Eat the rainbow. As you progress from liquids and soft foods to more substantial fare, remember to try a variety of colourful and flavourful foods to find your favourites. Get ready to munch and crunch your way to a delicious and healthy diet! Spice things up by experimenting with different seasonings and spices to add flavour to your meals. Who says healthy food has to be bland? Not I, french fry. Our WLS-friendly recipes are full of ideas.
Move that bod. Walking is the perfect way to get moving after surgery. Begin with just 10 minutes a day and gradually work your way up to at least 30 minutes daily. When you’re ready, switch up your exercise routine to keep things fun and challenging. Strength training is a must for replacing the muscle mass lost during rapid weight loss, so prioritise resistance training. Exercise: a key ingredient has a phased plan.
Beware of booze. Sorry to break it to you, but your post-surgery body is not a fan of alcohol. Your liver is already working overtime trying to process all the changes from the surgery, and adding alcohol to the mix is like asking it to juggle flaming knives while riding a unicycle. So, give your liver a break, and hold off on the booze for a while. Here is the full story on alcohol after WLS.
Take your vitamins, folks! Taking a bariatric strength multivitamin like Multi 2.0 after weight loss surgery is important because it provides essential vitamins and minerals that your body has trouble absorbing after surgery. Vitamins, why and what covers the detail. And don't forget your protein, which all your protein Qs handles.
Celebrate! Celebrate every little victory, no matter how small! Maybe you took the stairs instead of the elevator today or resisted the temptation to snack on those cookies. Remember, progress is progress! Don't get caught up in comparing your journey to others, everyone's path to success is different. Beyond the scales has a long list of non-scale victories to look out for.
Treat yourself. Giving yourself permission to treat yourself every once in a while can help you stay motivated and prevent feelings of deprivation. Just remember to practise moderation and balance your treats with nutrient-dense foods. So, whether it's a small piece of dark chocolate or a scoop of your favourite ice cream, enjoy it guilt-free and savour every bite! Food is not good or bad, after all.
Remember, weight loss is a journey, not a destination. Be patient with yourself and trust the process. You got this!
Emma x