The single biggest challenge for most of our Eviva patients after weight loss surgery (WLS) is anxiety surrounding their ability to sustain weight loss. The ideas that follow are intended to aid your successful weight-loss journey.
Step 1—Personal Accountability
“I recognize that I alone am responsible for my successes.”
- Develop non-judgmental awareness. Accountability is not about beating yourself up but rather, about being honest; honest about what works or does not work and consistently exploring ways to increase your success.
- Set actionable goals. Be specific, e.g. “I will exercise for at least a half-hour 3-4 times a week.”
- Focus on your patterns. Weight normally fluctuates a few pounds from day-to-day. Weighing yourself regularly, whether weekly or monthly, will reveal your overall trajectory.
- Know yourself. Weighing is not for everyone. Some people find that stress levels go up just thinking about hitting the scales. If this happens to you, avoid the scales. You will know you are losing weight when your clothing becomes loose!
- Bear this in mind: You can control your behaviors, not your weight.
Step 2 — Portion Control
“I understand the importance of satiety and listen to my body’s signals.”
- Your body knows exactly what it needs. Unfortunately, our culture (overly busy, tons of distractions, obsessed with outward appearance) has taught us to ignore conscious awareness of what our body is saying.
- Eat to comfortable satiety as opposed to feeling stuffed. Many individuals have trained themselves to be satisfied only when they cannot eat another bite.
- Chew well. Respect your new anatomy.
- Train yourself to wait 30 minutes after eating to drink.
- Remember: it’s not about restricting but about listening.
Step 3—Nutrition
“I make good healthy food choices every day.”
- What you need is not necessarily the same as someone else needs. What “good nutrition” is for one person may not be for another. Eating food you hate and restricting food you love isn’t good for you!
- Protein and fiber promote satiety, as do whole foods.
- Delicious foods promote enjoyment and satisfaction.
- Eat with intention. Keep your protein at our suggested levels. Eat vegetables daily. Ask your team for more guidance.
- Food is not inherently good or bad and you are not a good/bad person for what you eat. Focus on what to eat more of, not less of. Ask yourself what foods are important to you and which are you open to changing.
- Plan ONE meal next week. Then TWO the following week. Then THREE, and so on.
Step 4—Fluid
“I drink the right amount of beverages each day.”
- We recommend 64 oz. per day although this may vary depending on activity levels.
- Avoid carbonated drinks. This is often controversial but people who are most successful in weight loss cut out carbonated drinks.
- Try new hydration options, e.g. fruit infused water, or herbal tea.
- Treat yourself to a fun new water bottle.
Step 5—Exercise
“I have adopted the habit of exercise as part of my lifestyle.”
- The best exercise is the kind you LIKE.
- Decrease sedentary time. We all need times of rest, but sedentary does not always mean restful.
- Regularly visit our exercise team or a physiotherapist. This is a crucial part of accountability. Do not be afraid of their questions/suggestions. They want to help you.
- Embrace enjoyable movement. Add 2 minutes of activity to your day. Dance to your favorite song when you’re getting ready for work. Use stairs whenever you can. Brainstorm activities you’ve enjoyed in the past.
- Do not see exercise as a penalty or punishment for past dietary indulgences but rather as the path to better health and longevity.
Step 6—Vitamins and Supplements
“I take good quality vitamins each day to ensure my good health.”
- Vitamins and supplements aid your energy level, metabolism, long-term bone health, vision, immune system, and nerve functioning. Do not rely on food alone to meet these needs after surgery.
- Keep an extra stash of vitamins at work. Keep them within eyeshot.
You have made a ton of changes. It makes sense that while you have mastered some aspects of healthy living, some may still be a work in progress. True lifestyle change requires the practice of new habits. Do not focus as much on breaking old habits as on developing new ones. Consider experimenting with new options. Know why you’re doing what you’re doing. It’s not about “should I or shouldn’t I?” A better question to ask is “what will happen if I…?”
Challenge
Set one goal today. Make it specific and realistic! List three good habits and one that needs improvement. Think about how you’ll work on this.
*Inspired by Colleen Cook’s book Success Habits of Weight Loss Surgery Patients