In 2013,
179,000 bariatric
surgeries
were performed in the U.S. As the obesity epidemic continues to grow, more and
more individuals are considering bariatric surgery as a treatment option. While
most patients see significant weight loss immediately after surgery, continuing
to lose weight (and keeping it off) can be a challenge.
After you have bariatric
surgery, you will follow a special diet and lifestyle program that your surgeon
will discuss with you. It’s important to note that the surgery is a tool to
help you lose the weight and control your hunger — but it’s not a “cure-all”
for being overweight. Bariatric surgery patients have to do some work to lose
weight and achieve long-term success. Here are ways to avoid falling into old
habits and stay on the road to weight loss success.
Avoid simple
carbohydrates-Simple carbohydrates
are highly processed foods such as white bread, pasta, sugar, and white rice.
The rule is this if it is white it may be a simple carbohydrate. You are better
off with more wholesome alternatives such as brown rice that contain fiber and
nutrients that white rice does not. Simple carbohydrates can also elevate blood
glucose levels, triggering hunger pangs and cravings. Add minimally processed
foods, such as fresh fruit, vegetables, and protein, to your diet as much as
possible. Avoid processed foods, such as canned and boxed items, when a
fresh alternative is available.
Avoid sugar- Sugar is the ultimate empty
calorie. Sugar will make your blood sugar climb, cause hunger pangs, provide no
nutrients and, for patients of certain types of gastric bypass, cause dumping
syndrome. Avoid sugar and any foods that list sugar in the first three
ingredients, whenever possible. Dumping Syndrome includes cramps, nausea, diarrhea, and dizziness that occur when food or liquid enters the small
intestine too rapidly.
Be careful with milk- If you must drink calories, skim
milk is an excellent option. Be aware, though, that many weight-loss surgery
patients develop lactose intolerance after surgery even if they didn’t have it
before. Go easy on the dairy products until you know how your body will
tolerate lactose. Consider low-fat dairy products to increase the protein you
get without too much fat.
Chew your food- Chew and then chew some more.
Chewing your food thoroughly is essential to preventing nausea and vomiting
during and after your meal. Large chunks of food can have trouble passing
through the digestive tract after surgery, and if it gets stuck along the way,
it can cause pain.
Don't take over-the-
counter (OTC) drugs without approval- Over-the-counter
drugs can pose risks after surgery that were not a concern prior to surgery.
Pain relievers like ibuprofen and acetaminophen increase the likelihood that
you will develop an ulcer. Remedies for constipation shouldn’t be taken without physician approval, as
constipation can be a sign of complications or a need for a change in diet.
Don't drink calories- Your caloric intake will be very
limited after surgery, which should help you lose weight immediately after
surgery. Don’t work against your surgery by taking in liquid calories like soda
that provides no nutrition and slows your weight loss. Make every calorie count
by focusing on protein, fruits, and vegetables. In the first few days
after surgery, you may be encouraged to drink smoothies and other protein-rich
drinks, which is an exception to the rule. The bubbly nature of carbonated drinks
such as soda can cause gas pain and increase the pressure in your stomach,
which can be harmful to staples and sutures especially in the months immediately after your
surgery. Avoid soda, even diet sodas which can increase sugar cravings, after
surgery.
Don't snack- Snacking is a habit that can slow
your progress and hurt your long-term success. Stick to high-quality meals and
avoid junk foods. If you are hungry, have a meal, but don’t snack between
meals.
Exercise- From the moment you are able to
after surgery, exercise. Even if you can’t walk far or for very long, get
started. Your results will be better, and you will be encouraged by how quickly
your stamina improves as the pounds shed. Walking also helps prevent serious
complications, such as pulmonary embolus and blood clots if you start
immediately after surgery.
Find healthful coping skills- If you need bariatric surgery,
the chances are high that you used food as a coping mechanism for stress. It is
time to find a new way to cope, whether it is exercise, reading a book, talking
to a friend on the phone, or whatever works for you other than eating.
Keep taking medications-Don’t stop taking any medications
without your surgeon’s approval. Many diseases can improve with surgery and
weight loss, but that doesn’t mean you should stop taking your medication. Talk
to your physician prior to stopping any medications. Don't start medications
without your surgeon's approval especially in the weeks following surgery.
Keep your follow-up visits- After surgery, your progress will
be closely monitored. Skipping appointments may mean that a nutritional
deficiency, surgical complication, or other issues may not be discovered in a
timely manner. Appointments are a good motivator for staying on track with your
goals.
Keep your support
system close-Fill your inner circle with supportive friends, family
members and other bariatric surgery patients who encourage you to continue on
the path of health and wellness. Building and maintaining a healthy lifestyle
is difficult so it's important to have a support system. There are more than
140,000 people having weight-loss surgery each year. Not only do support groups
offer emotional support, but they can also provide advice on the wide range of
changes you are facing as you lose weight. Support groups are available in most
areas that have a bariatric surgeon and are plentiful on the Internet.
Know when to call your surgeon- In the weeks after surgery, you
should call your surgeon if: You develop a fever over 101 degrees. You have uncontrollable pain. You cannot keep fluids down. You are short of breath or have difficulty
breathing. You notice dark or tarry (bloody) stools. You suddenly begin to bruise easily. Your incisions begin to leak pus or bleed heavily. You develop
unexplainable severe leg pain
Listen to your body- Don’t eat if you aren’t hungry.
Just because the clock says it is time for a meal doesn’t mean you should eat
one. Learn to listen to your smaller stomach and only eat when your body wants
you to.
Plan for portion control when eating out- Restaurant portions are going to
be massive in comparison to your needs after surgery. Plan on taking food home
or ordering a child’s portion. If you aren’t sure you can resist, divide an
acceptable portion away from the meal and have the server remove the rest
before temptation sets in.
Practice mindful eating-Mindful
eating is based on the concept of mindfulness, which emphasizes a person’s
focus on the present. Mindful eating involves eating slowly without
distractions, measuring portions, eating only until you are full, eating to
maintain overall health, appreciating what you are eating, and distinguishing
between actual hunger and non-hunger triggers such as boredom. When eating,
turn off the TV, take a hiatus on answering emails, put down your cell phone,
and focus on the meal.
Prioritize
protein-Protein is a very important part to both healing and
weight loss after surgery, and it’s also an integral part of maintaining muscle
mass and healthy hair, skin and nails. When sitting down to a meal or snack,
start with protein. While fruits, vegetables and other carbohydrates are still
part of a healthy diet, the priority is always protein – shoot for 60 to 80
grams per day. If you are feeling full quickly and unable to finish your meals,
start with your protein to make sure you are taking in enough.
Say goodbye to caffeine-Caffeine is the most-used drug in
the world, and it is a drug. Caffeine alters your mood, increases your heart
rate and is a diuretic. If you drink caffeine, you will be working against your
efforts to stay well-hydrated and increase your risk of a stomach ulcer.
Skip alcohol- Alcohol is full of empty calories
that provide no nutritional value. It can also contribute to stomach ulcers,
which you are already at risk for because of your surgery. Bariatric surgery
also makes you more sensitive to alcohol than you were before, so a little goes
a long way.
Stay hydrated-Dehydration is the number one reason for hospital
readmission after weight-loss surgery. Sip plenty of water between meals – aim
to drink 48 to 64 oz. per day – to stay hydrated. With a new, smaller stomach,
it can be difficult to reach this goal at first, but it’s important. Staying
hydrated is a lifelong commitment after surgery and key to ensuring your new
stomach heals properly. Drink lots of water. This will help you feel more
energetic, and it will prevent you from mistaking hunger for thirst. Many
adults confuse the two sensations, so if you are well-hydrated, you won’t ever
wonder if you are truly hungry.
Stop using straws- If you are going to drink, don’t
use a straw. Straws not only allow you to drink too quickly, so you may end up
with an uncomfortably full stomach, but they also allow air into the stomach
that can cause serious discomfort.
Surgery won't fix your life- Remember
that surgery is a way to lose weight, but it is not a miracle fix for every
problem in your life. Being thin won’t make your children clean their room
without being asked, it won’t fix a bad marriage and it certainly won’t make
your nosy relatives behave themselves. Be realistic in your expectations of
life after surgery.
Take supplements if recommended-If your
surgeon recommends a supplement, take the supplement. Many bariatric
surgery patients become low in dietary essentials such as iron, potassium, and
calcium. If your doctor recommends an OTC drug or a prescription
supplement, take one.
Watch fluid intake when eating- Don’t drink fluids immediately
before, during, or after your meal. It is essential that you reserve the small
amount of space you have in your stomach for high-quality, nutrient-rich food.
Drinking before and during your meal will fill your stomach with fluid instead
of food, and drinking immediately after your surgery can “wash” food out of
your stomach, making you feel hungry sooner. Separate food and fluid by at
least a half an hour.
Write it down-Keeping a
food journal of what and how often you are eating can help you easily identify
ways to improve your diet, or make it more clear when your healthy habits are
slipping. Are you grazing? Drinking enough water? Getting enough protein? Write
down what you eat or drink, the time, and how you felt before and after eating
to help build and maintain good habits.
“Don’t wait until you reach
your goal to be proud of yourself. Be proud of yourself every step of the way.”
(www.fitbodyhq.com)[i]
[i] Sources used:
·
“5 Steps to Avoid Falling in to Old Habits after
Weight-Loss Surgery” by After Bariatric Surgery
·
“5 ways to avoid weight gain after bariatric
surgery” by CarePoint Health
·
“5 Ways
to Avoid Weight Gain After Bariatric Surgery” Erin
Palinski-Wade
·
“Long-term Management of Patients After
Weight Loss Surgery” by William S. Richardson, Amber M. Plaisance, Laura Periou, Jennifer Buquoi,
and Deanna Tillery
· “Medical
Definition of Dumping syndrome” by MedicineNet
·
“Tips
for Losing Weight after Weight Loss Surgery “by Jennifer Whitlock
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