Eat slowly and “listen” to your stomach. This includes learning to eat slowly and to chew more completely. The rationale for this suggestion is to avoid “plugging” and possibly throwing up and to develop the ability to identify early signs of fullness. You want to learn to stop eating at the first signs of fullness […]
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In study after study, the one behavior most closely associated with successful weight loss is keeping a journal of everything you eat. It does not appear to be necessary to document portion sizes or calories or any other specific metric. Just write down what you ate, after you ate it. And write down any other
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There has been a great deal of talk about this concept of “mindfulness.” What does mindfulness mean? Quite simply, mindfulness refers to a state of mind where you are “fully present in the moment.” In order to make any behavior change, mindfulness is crucial. Why? How can you possibly change your behavior if you’re not
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Okay, I’ve had the surgery. Am I done now? I’m afraid not. Think of your surgery as a “tool,” rather than a “cure.” Weight loss surgery is unquestionably a powerful piece of the puzzle, but not the only piece of the puzzle. There a bunch of additional things you can do, and you can find them sprinkled
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Seek out people who will support your endeavor. There is no better way to stay on track than to work with others on the same goal. Join a surgery support group, an online bariatric community, or even attend Weight Watchers meetings. The most successful patients make weight loss maintenance an ongoing part of their life.
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Exercise! The two major behavior changes one can make to lose weight are to reduce calorie consumption and to increase calorie expenditure (aka “exercise”). The surgery only addresses the former. It’s silly to expend so much effort to change your eating habits only to neglect the other major method to lose weight! Exercise does not
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Make meaningful changes in your diet. Patients who have had weight loss surgery will likely tell you that they eat much less food than they did before surgery. However, they may also inform you that they don’t necessarily eat healthier than they did before surgery. While eating smaller amounts of fast food or “junk food”
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Address reasons that trigger you to eat! The first two years after surgery are often called “the honeymoon phase,” as patients commonly lose most of their excess weight during this time period. However, without other important behavior changes; studies show that weight regain is common. The first two years after surgery are the perfect opportunity
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