WLS Success Made Simple: Building and Maintaining Healthy Habits
Struggling to build healthy habits before bariatric surgery can leave many feeling defeated and hopeless. You’re not alone if you’ve felt this way. The journey to achieving WLS success is often paved with the remnants of countless diets, calorie counting, and the emotional toll of repeated setbacks.
You may have thought, “I’ve never been good at meal planning,” or “I always go back to unhealthy eating habits,” but it’s crucial to understand that your past struggles don’t define your future success. Instead, they can become the foundation of a powerful transformation. This blog aims to shift your perspective and guide you toward a mindset that fosters lasting WLS success.
In the following sections, we’ll explore how bariatric surgery serves as a valuable tool for change, how to establish healthy habits from the outset, and how to actively engage in your journey to ensure long-term success.
The Role of Bariatric Surgery in WLS Success
Bariatric surgery is more than just a procedure; it’s a life-changing tool designed to help you achieve long-term WLS success. This surgery provides a unique opportunity to reset your approach to weight loss and healthy living.
It offers a significant initial weight loss, which can be incredibly motivating. This rapid change boosts your confidence and provides a tangible sense of progress. However, it’s important to recognize that this is just the beginning. The surgery jumpstarts your journey, but your sustained effort will drive long-term success.
One of the most significant benefits of bariatric surgery is its ability to facilitate behavior change. The surgery helps reduce hunger and increase feelings of fullness. This makes it easier to adopt healthier eating habits and maintain portion control. The key is to leverage this period of reduced hunger to establish new, healthier routines.
Beyond just helping with weight loss, bariatric surgery encourages a holistic approach to health. Many patients find that they have more energy and a renewed sense of well-being, which can be channeled into adopting other healthy behaviors, such as regular exercise and mindful eating. This comprehensive lifestyle change is crucial for sustaining your WLS success.
Healthy Habits for Long-Term WLS Success
Establishing and maintaining healthy habits, especially focusing on protein intake, is crucial for long-term WLS (Weight Loss Surgery) success. Here, we delve into effective strategies to help you build these habits from the outset:
1. Start gradually and build consistency
Begin by making small, manageable changes to your daily routine. This might involve incorporating more vegetables into your meals, drinking more water, or taking short walks. Gradually increase the difficulty as these habits become ingrained. Consistency is key; focus on making these changes sustainable rather than drastic.
2. Focus on protein-rich foods
Protein is crucial after weight loss surgery (WLS) for several reasons. Following surgery, the body’s ability to absorb nutrients, especially protein, is significantly altered. Adequate protein intake is essential for supporting post-operative recovery, including wound healing, and preserving lean muscle mass. Lean protein sources such as poultry, fish, lean meats, eggs, dairy products, and plant-based proteins like tofu and legumes provide essential amino acids needed to repair tissues and maintain bodily functions.
In the initial stages after surgery, when the stomach's capacity is reduced, patients may find it challenging to consume enough protein from solid foods alone. Protein drinks or shakes offer a concentrated source of high-quality protein that is easy to digest and absorb, helping to prevent protein deficiency and promote healing. These beverages also aid in hydration, containing fluids alongside essential vitamins and minerals.
3. Portion control and mindful eating
Take time to savor each bite and listen to your body’s hunger and fullness cues. Avoid distractions while eating, such as watching TV or using your phone. Portion control is crucial; use smaller plates and bowls to help manage portion sizes effectively.
4. Meal planning and preparation
Planning meals ahead of time reduces the temptation to make unhealthy choices when you’re hungry or rushed. Set aside a specific time each week to plan meals, create a grocery list, and prepare nutritious meals and snacks in advance. This strategy not only saves time but also ensures that healthy options are readily available.
5. Regular physical activity
Consult your healthcare provider to determine when it’s safe to start exercising after surgery. Begin with low-impact activities such as walking or swimming and gradually increase intensity as your fitness improves. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, combined with muscle-strengthening exercises on two or more days.
6. Seek support and accountability
Joining a support group or working with a registered dietitian specializing in bariatric nutrition can provide valuable guidance and encouragement. Share your challenges and successes with others who understand your journey. Accountability partners can help you stay motivated and committed to your goals.
7. Monitor Progress and Adjust Goals
Track your food intake, physical activity, and weight loss progress regularly. Use a journal or a mobile app to record your meals, exercise sessions, and feelings. Reflect on your achievements and setbacks, adjusting your goals as needed to maintain momentum and overcome challenges.
Reflect on Your Journey and Identify Your Approach
Reflecting on your approach to weight loss surgery (WLS) can provide valuable insights into your progress and areas for improvement. This section encourages you to assess whether you've been in a passive "automatic" mode or an active "manual" mode throughout your journey.
- Automatic mode
In automatic mode, you may have relied heavily on the initial effects of surgery to drive your weight loss without actively engaging in lifestyle changes. This approach can provide short-term relief but may lead to challenges in maintaining long-term success once the initial benefits diminish.
- Manual mode
On the other hand, the manual mode involves actively learning and implementing healthy habits from the outset. This proactive approach requires dedication and effort but can lead to faster progress and greater sustainability in the long run.
Regardless of your past approach, embracing the right mindset is key to achieving sustained WLS success. This means taking ownership of your choices, seeking support when needed, and continuously adapting your strategies based on your experiences. Reflecting on your journey allows you to recognize your strengths, identify areas for growth, and commit to a path that aligns with your long-term health and wellness goals.
Embracing a Proactive Mindset
Making the shift to a proactive mindset is essential for maximizing your success after weight loss surgery (WLS).
- Setting clear goals: Begin by defining clear, achievable goals that align with your long-term health objectives. Whether it's weight loss milestones, dietary changes, or fitness achievements, setting specific goals provides direction and motivation.
- Educating yourself: Take the time to educate yourself about nutrition, exercise, and the effects of WLS on your body. Understanding how different foods impact your digestion and nutrient absorption can empower you to make informed choices.
- Building a support network: Surround yourself with a supportive network of friends, family, and healthcare professionals who understand and encourage your journey. Joining support groups or attending counseling sessions can provide invaluable emotional support and practical advice.
- Practicing mindful eating: Practice mindful eating by slowing down during meals, chewing thoroughly, and savoring each bite. Pay attention to hunger and fullness cues, allowing your body time to register satisfaction and prevent overeating.
- Embracing flexibility and adaptability: Recognize that your journey will involve ups and downs, and it's essential to remain flexible and adaptable. Adjust your strategies as needed, learn from setbacks, and celebrate achievements along the way.
- Cultivating self-compassion: Be kind to yourself throughout this process. Understand that change takes time, and setbacks are a natural part of any journey. Practice self-compassion by acknowledging your efforts and staying focused on long-term progress.
Transitioning to a proactive mindset empowers you to take control of your health and well-being after WLS.
Conclusion
As you reflect on the strategies discussed—establishing healthy habits, understanding the role of WLS, identifying your approach, and transitioning to a proactive mindset—remember that every decision you make contributes to your long-term success.
Your journey after WLS is unique, and by prioritizing nutrition, physical activity, and emotional well-being, you're laying a solid foundation for a healthier, more fulfilling life.
Also, get the support you need in this weight loss surgery journey. My Bariatric Nutrition Bootcamp is designed to offer you 1:1 support and guidance. Here you will get the resources you need to attain your post-bariatric surgery nutrition and wellness goals.
Written by Jane Stoltze, Bariatric Dietitian, RD
