Post-Bariatric Surgery Success: Three Mistakes To Watch Out For

Bariatric surgery is a significant step in your weight loss journey. It is a decision that involves considerable physical, financial, and emotional commitment. Not to mention the results are visible, which adds an extra layer of expectation and comparison. As a bariatric dietitian, I understand the pressure you might feel to achieve your post-surgery weight loss goals successfully.

One common concern most clients have is losing weight slowly after the surgery. It is crucial to remember that the pace of weight loss varies from person to person. Moreover, there's no set rate for every as many factors can influence the number of pounds you lose and how quickly you get there.

Unfortunately, certain mistakes can affect your progress. In this blog post, I want to address three of the common mistakes that people make and how to avoid them.

The Three Mistakes to Avoid

1. Relying Solely on Appetite After Bariatric Surgery

Weight loss surgery, while a great strategy, can bring significant changes to your appetite. Post-surgery, many people experience a marked decrease in appetite. While this can initially seem like a relief to people who have struggled with ravenous appetite, it can affect your weight loss efforts. This reduced appetite can lead to some mistakenly reducing their food intake too much, believing that less food consumption equates to better weight loss. This mindset stems from years of dieting where the mantra is "the less you eat, the better." Unfortunately, this approach doesn't support optimal weight loss after the surgery.

Eating too little can cause low protein intake, which is a problem since your body doesn't store it. Your body needs a certain amount of protein each day as it supports muscle mass and aids in body recovery. Eating protein regularly throughout the day helps your body feel secure enough to lose adipose tissue. If you consume too few calories and little protein, the body gets into a state of deprivation, leading to metabolic slowdown and retention of fat stores as a survival mechanism. This makes it harder to lose fat.

Navigating changes in appetite and hunger cues post-surgery requires a nuanced approach. To avoid these pitfalls and ensure successful weight loss:

Eat regular high-protein meals: Even though you have a reduced appetite, it is vital to prioritize regular meals and snacks rich in protein (some of which may be high protein shakes).. Protein is vital for maintaining muscle mass and supporting overall health.
Understand body signals: Post-surgery, hunger, and fullness cues can be subtle. Look out for signals like a runny nose, shoulder twinges, or hiccups that indicate fullness.
Do not skip meals: Even when hungry, maintain a schedule of eating to ensure adequate protein and energy intake.
Avoid rapid eating. Eating too quickly can lead to overeating because the body does not have enough time to signal that it's full. It is essential to take small bites, chew thoroughly, and eat slowly. Take small bites, chew well, and eat slowly. This helps you better recognize your body's subtle signals of fullness and prevents discomfort.
Adapt to metabolic changes: Recognize that your appetite and cravings may decrease, but consistent nutrition is essential for your body to feel safe and promote fat loss.

2. Having a Limited Diet Post-Bariatric Surgery

It is common for people to hit a wall in their diet a few months after bariatric surgery. I call it "hitting a wall" because many follow the initial guidelines from their bariatric center, that stick to a specific food list and find some foods that work well for them. They're getting some protein in, but around two to four months post-surgery, they often feel lost.

At this point, bariatric centers sometimes expect patients to continue on their own, offering support only if needed. This can leave many feeling stuck, unsure of how to progress their diet. By progress, I mean increasing the variety of food that they eat. That is not my approach. I believe in walking with the client through the post-surgery journey until they have established a sustainable pattern.

When you have a limited diet, it is easy to become bored and easier to fall back into old eating habits. You might think, "I can't live the rest of my life on just these foods." This boredom can make meal planning feel overwhelming and you might start reverting to less healthy choices. A varied diet is important:

It offers health benefits: A varied diet ensures you get a range of nutrients, which is essential for overall health.

It also offers satisfaction: Eating a variety of foods keeps your meals interesting and satisfying, which can help you stay on track with your weight goals.

However, you can avoid getting stuck getting in a limited diet:

Introduce new foods gradually: Start adding one new food at a time to see how your body reacts. This method helps you identify any foods that might cause discomfort or adverse reactions. It also allows your tummy to adjust slowly to the new food, making the transition smoother and more sustainable.
Experiment with recipes: Look for new recipes that incorporate different ingredients. Working with a dietitian can help you create meal plans that can help you break the monotony.
Seek support: Do not hesitate to contact us for guidance on expanding your diet. Professional advice can provide you with tailored suggestions and strategies to ensure you are meeting your nutritional needs while keeping your diet diverse and enjoyable.
Plan your meals: Take time to plan meals that include different types of proteins. This will help you stay organized and reduce the likelihood of making less healthy food choices.

Remember, the goal is to keep your diet varied and enjoyable. This helps you get the protein you need but also keeps you motivated on your weight loss journey.

3. Not Building a Solid Structure

Another pitfall is not building structure into your day with your eating, drinking, and taking your multivitamins. Let's be honest, some people find this quite easy because it comes naturally to them, because they have structured jobs and lifestyles, so it flows for them.

But for others, it doesn't come naturally. You might be someone who skipped meals before surgery, eating whenever you felt like it or when you were hungry. Maybe you could go hours without eating, and your eating pattern was quite messed up. After weight loss surgery, building structure into your day can be a real challenge and change.

So, why is it a mistake not to have structure in your day? Without structure, it can be really hard to reach your adequate protein intake, have proper gaps between meals, drink enough fluids, and take multivitamins. Good structure and planning are also crucial for effective meal planning and preparing your meals and snacks. When I see people struggling with their protein intake, we start to introduce the same structure and other things begin to fall into place.

I always talk with my clients about finding ways to do things that feel more comfortable for them. There isn't one right way to eat or a single eating schedule that works for everyone. It is about looking at your natural preferences and fitting a structure naturally around your lifestyle. That is when everything sticks when it fully suits you.

Here are some tips to help you build structure into your day:

Set regular meal times: Establish specific meal times. Consistency helps your body get used to regular food intake and improves digestion.
Plan your meals: Take time each week to plan your meals and snacks. This will ensure you are getting enough protein and nutrients and make it easier to stick to your eating schedule.
Take multivitamins at the same time each day.

Conclusion

After bariatric surgery, staying on track with your weight loss goals can be tough, but avoiding these common mistakes can make a huge difference. Also, it is important to work with a bariatric dietitian who can walk with you throughout this journey. With professional guidance, you can manage your low appetite, ensure you get enough protein, which is essential after surgery, and eat a varied diet that is not only healthy but also satisfying.

If you've had bariatric surgery and want to stay informed and motivated on your journey, subscribe to the The Bariatric Nutrition Coach Podcast. It is designed to support you every step of the way.

Written by Jane Stoltze, Bariatric Dietitian, RD