Bariatric Lifestyle Jump Start Quick Guide

Having weight loss surgery does not mean that you will never have to work at weight maintenance ever again. At some point in the journey, the “honeymoon” comes to an end and it becomes evident that old behaviors can easily creep back in and they will always eventually have an impact on your ability to maintain your weight.

It can feel devastating and terrifying to experience weight regain after having had bariatric surgery. The best course of action is to first acknowledge that this is a normal part of the journey and begin to identify a plan of correction. This means that you will need to self-reflect and be honest with yourself about your own barriers and behaviors and the “why” behind them.

The following are the most practical tactics to help regain control of weight gain and poor habits. If you are far off track, try practicing one or two of these tips at a time until you successfully implement most or all of them. Starting slow and building momentum is generally the best approach in order to stay out of “all or nothing” thinking.

The goal is to build sustainable habits, not to be perfectly executing all of them overnight. Be firm with your commitment to implementing 1–2 habits each day and try to do a little better than yesterday.

Progress is more important than perfection.

No Drinking While Eating Meals OR for 60 Minutes After

This is the most common cause of significant weight gain after gastric bypass. Drinking while eating or in the hour following will flush food out of the stomach pouch, allowing more room for more food.

Simply put, drinking while eating defeats the purpose of the restrictive component of your surgery.

In addition to weight gain due to loss of restriction, this habit causes other health issues such as:

• Dumping syndrome
• Malabsorption of nutrients
• Acid reflux

Eat Protein First

One of the most common issues that bariatric patients with weight regain struggle with is the tendency to eat higher carbohydrate foods.

Since we know that these are NOT weight loss foods, AND we know that protein keeps blood sugar lower and gets you fuller faster, following the rule of protein first ALWAYS will naturally leave less room for carbohydrates and help better balance blood sugar.

Avoid Refined Sugar, Processed Foods, and Simple Carbohydrates

Avoid buying and eating foods such as:

• White rice
• White pasta
• Bread
• Cookies
• Chips
• Pretzels
• Popcorn
• Candy
• Cakes

These foods raise insulin levels, thereby preventing fat breakdown and promoting hunger.

They are not nutritious foods, and “fake food” is not part of a healthy lifestyle.

It is most helpful to not allow these foods into the home if they are tempting to you. A bite or a bowl full are potentially taking you out of weight loss mode.

This means no amount is okay if weight loss is what you are seeking.

Do Not Drink Calories

Fruit juice, sweet tea, coffee drinks, energy drinks, and alcohol add a lot of extra calories to daily intake and provide no nutrition.

They are also unrestricted and therefore are a slippery slope for weight loss.

Avoid Snacking and Grazing Between Meals

The focus of regular meals including breakfast, lunch, and dinner should be a priority.

A bariatric procedure is a restrictive one. But if intake is simply spread out across the entire day in small amounts, the purpose of the restriction is defeated.

It also contributes to constant blood glucose and insulin spikes, which is not conducive to weight loss.

When feeling hungry between meals, this is often a sign that something is off. Take a look at which behaviors in #1–3 above need improvement and start there. Each of these contribute to hunger, as well as lack of adequate hydration.

Exercise for Wellness

Our bodies were designed to move and the best exercise program is the one that you will actually do.

This could include gentle exercise such as:

• Yoga
• Pilates
• Hiking
• Biking
• Walking

Wearing a fitness watch device is helpful to many people as motivation to get moving.

Having an exercise buddy is great for incorporating socialization and support into an exercise program.

Don’t forget about strength training, however. Building muscle — especially after losing large amounts of weight — is what will raise metabolism and help keep weight off.

Decrease Sedentary Activities as Much as Possible

Regular “up and about” activity burns more calories than sitting on the couch.

Try to move in ways that make you feel good such as:

• Stretching
• Walking your dog
• Playing with the kids

Limit:

• TV watching
• Phone scrolling

Park farther away from your destination and get up frequently to take stretch and walk breaks while at work.

Your body will thank you.

Take the Proper Vitamins and Supplements

Bariatric surgery patients have a high risk for vitamin and mineral deficiencies based on multiple anatomic and physiologic alterations created by surgery.

Bariatric patients have both digestive and absorption issues with regard to vitamins and minerals.

First, smaller stomachs have less stomach acid production. Many vitamins and minerals require stomach acid in order to break down the molecule so it can be absorbed.

Since stomach acid production cannot and should not be increased, vitamins should be taken in chemical formulations in which the minerals are already broken down into a bioavailable form.

The second key to a proper vitamin program is providing a high enough dose of the certain vitamins that have malabsorption issues while not getting too much of those that do not.

In a normal over-the-counter multivitamin, achieving adequate levels of the vitamins needed in high doses would also mean taking excessively high doses of vitamins that do not require supplementation at those levels.

Lastly, there are specific formulations of minerals and vitamins that are most easily absorbed.

For example:

• Calcium citrate is preferred over calcium carbonate
• Certain forms of iron, B12, and B6 are better absorbed

A bariatric supplement line is recommended to keep things simple and meet post-op needs.

The Building Blocks Vitamins line is not only made for the needs of post-op bariatric surgery patients, but also contains extra nutrients that support overall health and help reduce toxin exposure damage to cells.

Be cautious of vitamin programs that claim to contain “everything you need” in one wafer or pill. This is not possible — something will be lacking.

Remember:

• Iron and calcium should not be taken together
• They compete for absorption and cancel each other out

If a supplement combines iron and calcium together, that is a sign to avoid that product line.

One Last Thing About Vitamins and Minerals

In today’s typical diet of overprocessed, chemical-filled, nutrient-poor, and GMO foods, everyone benefits from vitamins and minerals.

Bariatric patients especially need them given their propensity toward malabsorption and decreased food capacity.

So often, people take supplements for a while and then stop because they feel great and healthier than they have in a long time.

That’s wonderful — but don’t forget:
Taking supplements and eating a healthy diet is often what helped get you there.

Feeling well is not a reason to stop doing what is working.

Vitamin and mineral deficiencies can contribute to:

• Autoimmune disease
• Heart disease
• Neurological disorders
• Severe illness
• Even death

Supplementation is not an optional part of a postoperative bariatric program.

It is non-negotiable and required for long-term health and wellbeing.

Reduce Stress

Chronic physical and emotional stress causes hormonal changes that inhibit fat breakdown and increase cravings for high-sugar processed foods.

Stress management is an important piece of overall wellness.

Think about activities that help you relax such as:

• Spending time in nature
• Massage
• Reiki
• Yoga
• Meditation
• Reading
• Talking with a trusted friend
• Deep breathing exercises

Spending time journaling or practicing gratitude can also have a profound effect on stress levels and overall outlook.

Finding a Tribe

Everyone seeks social acceptance and support from like-minded individuals.

Some people have strong support systems at home, while others may feel that those closest to them do not fully understand their journey.

Sometimes people may not even be supportive of success.

Online bariatric support groups or local bariatric communities can help provide encouragement, accountability, and understanding.

Knowing that you are not alone in your feelings, struggles, successes, and challenges can make a tremendous difference.

Consider Counseling or Therapy

If you find yourself repeatedly sabotaging your success by returning to old negative behaviors, seeking help from a qualified therapist may be beneficial.

After all, bariatric surgery changes the stomach — not the brain.

Working on thought patterns, coping mechanisms, emotional triggers, and self-sabotaging mindsets may be the missing link to continued success.

Perseverance and Positivity Are Required

Bariatric surgery is an amazing tool.

It is a tool that can always be fully utilized again.

Believing in your ability to succeed and overcome challenges — even though mistakes will happen and perfection is impossible — is critical for long-term success.

Focus on:

• Small achievable goals
• One change at a time
• Building momentum gradually

Take time to notice the benefits of each positive change.

When you truly believe in the benefits of the change, you are much more likely to stick with it long-term.

You’ve got this!

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This blog is for educational and informational purposes only. This information is not intended to replace professional medical advice, diagnosis, or treatment. You should not use this information to diagnose or treat any health problems or illnesses without consulting your medical practitioner. Always seek the advice of your own medical practitioner or other qualified health provider with any questions you may have regarding your specific health situation.