“The long-term success rate of bariatric surgery is between 68% and 74%, and studies have shown that the beneficial effects on weight loss are maintained for up to 20 years after gastric bypass surgery.”With great odds, it is up to you to reap the benefits. And, we’re here to help. Welcome to the rest of your life! Surgery is just the beginning of building a new lifestyle. Your team at Pivot Weight Loss is committed to supporting you along the journey. There are a few basic principles that should be followed to help you stay successful:
- Nutrition
- Physical Activity
- Follow Ups
- Vitamins and Supplements
- Support Groups
Nutritional Tips After Weight Loss Surgery
Following up with your bariatric dietitian and adhering to their guidelines is essential for long-term success
- Prioritize Protein Always eat protein foods first to meet the minimum 60g per day. Consider front-loading your day with protein and strive to get at least 20g of protein at each meal. Eating enough protein consistently through the day will help you feel fuller during the day.
- Balance is Key Because you’re eating much smaller portions after surgery, it’s important to incorporate a variety of foods from different food groups to provide your body the proper balance of nutrients.
- Eat Consistently Eating regularly throughout the day helps prevent excessive hunger, therefore reducing the changes of too much snacking or overeating. Eat at least 3 meals each day plus 1-2 small protein-packed snacks.
- Eat at the Table Grab a real plate and sit down for meals at the table or designated area for eating. It should take 20-30 minutes to finish eating a meal. Focus on the food as you eat it and enjoy the experience. Limit eating in front of the tv or on the couch where you could be easily distracted.
- Portion Control is Essential Use the plate method to balance your meals appropriately. Slow down, chew foods well, and stop eating before feeling overly full.
- Drink Water Drink 64 + ounces of calorie-free fluids every day. The more water the better.
- Eat Solid Foods Supplemental foods like protein shakes and bars can be used when needed, however eating a balanced diet of solid foods is more fulfilling and satisfying. Your intake should consist of lean proteins, fruits and vegetables, and whole grains.
- This is a Lifestyle The goal after surgery should be building a healthier lifestyle, not just weight loss or “dieting”. Work to change behaviors over time that you can continue to do forever.
Physical Activity After Bariatric Surgery
Moving your body on a regular basis is important for long-term success and health. Find activities you enjoy and be realistic about what you’re able to accomplish.Regular movement and activity in addition to better eating habits are the two greatest challenges, however they are the foundation for weight loss and maintenance. Being successful with these habits is essential for long-term success. Starting a new routine can be tricky, but there are some tips that may help…
- Find something you enjoy! If you don’t enjoy something, you won’t keep doing it. If you enjoy an activity or a sport, find a way to make it part of your regular routine.
- Set Realistic Goals Setting goals you cannot achieve will only make progress harder. Be honest with yourself, your abilities, and the time you have to commit to daily movement. Start with achievable goals and then build on them over time. If you can only commit to a 5 minute walk every day, start there! It’s better to be consistent with a small goal over time than to set a goal that you may not be able to achieve.
- Consistency is Key Set a goal you can stick to - being consistent over time will develop a habit and bring results.
- Walk, Walk, Walk Walking is underrated. It’s one of the best, most effective activities to help improve health. You should start walking immediately after surgery and continue to increase your walking time or distance as you are able.
Build Muscle Increasing muscle mass helps increase metabolism. It’s important to incorporate strength training to strengthen your major muscle groups. Weight training, push ups, and squats are activities that can help build major muscle groups.
Follow-Up with your Bariatric Team
Studies show that patients who follow-up with their bariatric team at recommended intervals are more successful.There are multiple reasons it’s important to come to all post-op visits after surgery:
- Nutrition evaluation, education, and support
- Identifying and preventing surgical complications
- Adjusting or stopping medications
- Monitoring lab work for nutrient deficiencies
- Accountability
- Optimize weight loss and prevent weight plateaus or regain
Vitamins and Supplements After Surgery
It’s impossible to meet certain vitamin and mineral needs after surgery without supplementation. Whether from restricting the size of the stomach, or malabsorption from altering the GI tract, vitamin intake and absorption will be affected. It is essential you take the recommended vitamins and supplements every day after surgery. The American Society of Metabolic and Bariatric Surgery publishes recommendations for supplementation that our bariatric team follow to meet your needs.
- Start a bariatric multivitamin within the first 2 weeks after surgery
- Most over-the-counter vitamins do not meet the ASMBS recommendations, requiring additional supplementation of calcium, B-12, and vitamin D most of the time
- Keep vitamin routines simple, but complete
- Adhere to the recommendations made by your bariatric dietitian
- Follow-up with lab checks on a regular basis to assess for any deficiencies
Support Groups
Those who attend support groups on a regular basis before and after surgery have been shown to lose more weight than those that do not. Support groups are designed to create a safe space for patients to share and learn from each other. We’ve found that patients teach each other more useful information than healthcare providers can because they live the life each and every day. Support topics vary to provide comprehensive education. Some topics include cooking skills and meal prep ideas, protein taste tests, how to manage stress after surgery, and rediscovering relationships with family and friends.
