After weight loss surgery, you may experience substantial, initial weight loss. But overtime, as your body adjusts to its new anatomy, the weight will begin to fall off less easily. You may also find that the diet and exercise goals you’ve set for yourself have stopped working as effectively. If your weight loss is slowing down, it might be time to adjust your post-bariatric surgery lifestyle rules. Make a pledge to follow these healthy lifestyle guidelines, and you’ll see the pounds start to melt off again.
Decrease your calorie intake. Even if you’re being careful to eat only healthy foods, too much will still cause you to gain or be unable to lose weight. Calories are an important factor in weight loss. And you’d probably be surprised at how many you consume. It’s a number most people underestimate. Also, another great bonus of keeping track of your calories is that is also helps you differentiate between the percentages of carbohydrates, fats and proteins you are taking in every day. Another great way to jumpstart your weight loss is to go ultra low carb for at least 2 weeks.
One of the best ways to track this number realistically is to keep a food journal. Now this can be easily done using an online fitness and nutrition tracker, like FitDay. Login on a computer or mobile device, select the foods you’ve eaten that day and the tracker will work out all of the calculations for you so you can quickly see what you’re really eating and make adjustments from there.
Another way to manage your calorie consumption is to eat balanced meals. You’ll feel less of an urge to overeat if you’re balancing your meals with high in protein and low carbs. Drinking at least 6, 8 oz cups of water a day can also better help you manage your hunger so you don’t end up overeating.
Aim for intensity and variety. Going to the gym doesn’t have to mean spending hours on the treadmill. You should be constantly challenging your body in order to break through plateaus. If you do the same thing in the gym every day, you aren’t giving your body enough of a challenge. Instead, introduce a new exercise at least once a week and focus on increasing your intensity at the gym. You can increase your intensity by shortening breaks in between sets and by keeping your heart rate up. Both will help you burn more calories and fat.
Lift weights. Building muscle can increase your resting metabolic rate, leading to increased calorie burn. You can get the benefits of cardio and weight training by engaging multiple muscle groups at once. One example would be doing a chest press and a squat in one, fluid motion. If you’ve never lifted weights before, you may want to consult with a personal trainer so you know you’re lifting properly. Posture and safety are both important things to keep in mind.
Eating right and rethinking your exercise routine are surefire ways to jumpstart your weight loss after bariatric surgery. If you’re doing everything you can to lose weight but are still struggling, be sure to reach out to your weight loss surgeon and nutritionist. It’s possible that you may have overlooked something, or that there are underlying factors for your weight loss standstill. Contact Riverside Surgical & Weight Loss Center today for advice on how to improve your weight loss after bariatric surgery.