How to avoid weight regain after your Weight Loss Surgery

It is very common for me to hear a client say, “I am so scared of putting my weight back on” after having Weight Loss Surgery (WLS). This fear is understandable, as you have worked hard to achieve your weight loss goals and transform your life. The thought of weight regain can be daunting. However, recognizing this fear is the first step towards maintaining your success.

In this blog, we will explore five key behaviors and habits that you can practice post-WLS to keep your weight off in the long term. These strategies are not new, but when mastered and practiced regularly, they can have a significant impact on your weight maintenance journey. Let’s dive into these essential habits and ensure your continued success after bariatric surgery.

Understanding Weight Regain and Its Causes

Weight regain occurs when the weight you lost after surgery begins to come back. This can happen gradually over time or more rapidly if certain behaviors and habits are not maintained. While some weight regain is normal, especially in the long term, the goal is to minimize it and maintain a healthy weight.

Common Causes of Weight Regain

1. Changes in eating habits: After WLS, your eating habits need to change permanently. Weight regain can happen if you start eating larger portions, high-calorie foods, or frequently indulge in snacks. Sticking to the dietary guidelines provided by your bariatric team is essential.
2. Decreased physical activity: Regular physical activity is crucial for maintaining weight loss. If you become less active over time, your body will burn fewer calories, leading to weight regain. Finding an exercise routine that you enjoy and can stick with is vital.
3. Psychological factors: Emotional eating, stress, and mental health issues can contribute to weight regain. It's important to address these factors with the help of a psychologist or counselor specializing in bariatric patients.
4. Medical issues: Certain medical conditions, such as hormonal imbalances or metabolic changes, can affect weight. Regular check-ups with your healthcare provider can help identify and manage these issues.
5. Lack of support: Having a strong support system is essential for long-term success. Whether it's family, friends, or a professional support team, regular check-ins and encouragement can help you stay on track.

Tips to Avoid Weight Regain

To prevent weight regain, it's crucial to follow the guidelines and recommendations from your bariatric team. This includes:

1. Consume Adequate Protein

Consuming enough protein each day is vital for maintaining weight after Weight Loss Surgery (WLS). Here’s why and how to ensure you’re getting adequate protein:

• Muscle maintenance and growth: After WLS, maintaining muscle mass is crucial for a healthy metabolism. Protein helps repair and build muscle tissue, which is especially important as you lose weight and your body composition changes.
• Satiety and appetite control: Protein is known for its high satiety value, meaning it keeps you feeling fuller for longer. This can help prevent overeating and snacking between meals, which are common causes of weight regain.

The amount of protein you need can vary based on your individual needs and the type of WLS you’ve had. A general guideline is to aim for 60-80 grams of protein per day, but it’s best to consult your bariatric dietitian for personalized recommendations.

Incorporate a variety of protein sources into your diet to meet your daily needs:

• Lean meats: Chicken, turkey, lean beef, and pork are excellent sources of high-quality protein.
• Fish and seafood: Fish such as salmon, tuna, and shrimp are rich in protein and healthy fats.
• Dairy products: Greek yogurt, cottage cheese, and low-fat cheese provide both protein and calcium.
• Plant-based protein: Beans, lentils, and tofu  are great options for plant-based protein.
• Protein smoothies: High-protein smoothies can be a convenient way to meet your protein needs, especially if you have difficulty consuming enough protein through food alone.

2. Get Regular Meals

Eating regular meals is a crucial habit to maintain after Weight Loss Surgery (WLS). It helps regulate your metabolism, ensures you’re getting the nutrients you need, and prevents unhealthy eating behaviors that can lead to weight regain. Why do regular meals matter?

• Steady energy levels: Eating at regular intervals helps maintain stable blood sugar levels, preventing the energy crashes that can lead to overeating.
• Avoiding overeating: When you skip meals, you’re more likely to experience intense hunger later, which can lead to overeating or choosing unhealthy foods. Regular meals help control your hunger and portion sizes.

In the early days post-WLS, many patients find it beneficial to eat five small meals a day. This helps accommodate the reduced stomach capacity and ensures consistent nutrient intake. Over time, this can often be adjusted to four meals a day, as you and your body become accustomed to the new eating pattern.

Additionally, avoid grazing and snacking. Make sure your meals are distinct. Start and stop eating within a set period.. This helps avoid the habit of grazing, where you eat small amounts continuously throughout the day, which is associated with weight regain.

If you need a snack between meals, choose high-protein options like a boiled egg or a small portion of nuts. Avoid high-calorie, low-nutrient snacks.

3. Opt for Low-Energy Fluids

Choosing low-energy fluids is essential for preventing weight regain after Weight Loss Surgery (WLS). Beverages can significantly contribute to your daily calorie intake without providing the same satiety as solid foods.

High-calorie beverages, such as sugary drinks, fruit juices, and alcoholic beverages, can add a substantial number of calories to your diet without making you feel full. These extra calories can lead to weight regain if not monitored closely.

Benefits of Low-Energy Fluids

• Reduced caloric intake: Low-energy fluids, such as water, herbal teas, and certain diet beverages, contribute minimal to no calories, helping you maintain a lower overall caloric intake.
• Hydration: Staying hydrated is crucial for overall health and well-being. Proper hydration can also help you avoid mistaking thirst for hunger.
• Satiety: Some low-energy fluids, like water or herbal tea, can help keep you feeling satisfied between meals, reducing the temptation to snack.

Recommended low-energy fluids

• Infused water: Adding slices of fruits, vegetables, or herbs to water can enhance its flavor without adding significant calories. Popular combinations include cucumber and mint, lemon and lime, or berries and basil.
  
  
• Herbal teas: Herbal teas can provide flavor without added calories. They can be enjoyed hot or cold, offering variety to your fluid intake.
• Water

While you are at it, avoid sugary drinks, fruit juices, alcohol, smoothies, shakes, coffees like Lattes, frappuccinos, and other specialty coffees.

4. Incorporate Physical Activity to Prevent Weight Regain

Physical activity is crucial for maintaining weight loss and overall health after Weight Loss Surgery (WLS). Regular exercise offers great benefits:

• Calorie burn: Exercise helps burn calories, which is essential for weight maintenance, especially after significant weight loss.
• Preservation of lean muscle mass: Strength training exercises help maintain and build muscle mass, which can prevent a decrease in metabolism often associated with weight loss.
• Improvement in metabolism: Regular physical activity can help keep your metabolism elevated, making it easier to maintain your weight loss.
• Enhanced mood and mental health: Exercise releases endorphins, which can reduce stress, anxiety, and depression commonly experienced after surgery.

Activities like walking, jogging, swimming, cycling, and dancing can improve cardiovascular health and burn calories. Additionally, incorporating resistance exercises using weights, resistance bands, or body weight helps build muscle and increase metabolism.

Before starting any exercise program, consult with your healthcare provider or surgeon to ensure it’s safe for you, especially if you have any medical conditions or concerns. Begin with low-intensity activities and gradually increase the duration and intensity as your fitness level improves. Also, pay attention to how your body responds to exercise. Stop if you experience pain, dizziness, or discomfort, and seek medical advice if necessary.

5. Reach Out for Support to Maintain Weight Loss

Maintaining weight loss after Weight Loss Surgery (WLS) requires ongoing support from healthcare professionals, family, and peers. Studies consistently show that regular interaction with a supportive team improves long-term success. Your dietitian, surgeon, and support group play crucial roles in your journey by providing accountability, motivation, and essential guidance on healthy behaviors. They can help you navigate challenges like adjusting to new eating habits, managing emotional triggers, and maintaining an active lifestyle. Beyond practical advice, these interactions offer emotional support, encouragement, and a sense of community, which are invaluable for staying committed to your weight loss goals.

Conclusion

Maintaining weight loss after Weight Loss Surgery (WLS) is a journey that requires dedication, persistence, and support. implementing the key behaviors discussed can significantly reduce the risk of weight regain and promote long-term health. Remember, success is not just about what you do alone but also about the support you receive from healthcare professionals, friends, and family. Utilize resources like The Bariatric Nutrition Coach Podcast, where you can find additional tips, expert interviews, and motivational stories to inspire and inform your ongoing journey. With a commitment to these principles and ongoing support, you can achieve and maintain a healthier weight and lifestyle after WLS.

Written by Jane Stoltze, Bariatric Dietitian, RD