5 Post-Bariatric Surgery Hacks

Have you heard bariatric surgery referred to as the “easy way out” when it comes to weight loss? That misinformed view couldn’t be more wrong. The truth is that the procedure is only the first step in a lifelong commitment to good health.

For many, it’s the best and most sustainable option as the obesity epidemic is growing, with more than 42 percent of Americans classified as obese. But it takes physical, mental and emotional stamina.

Tips for Long-Term Success

Your journey after surgery will be unique, but by following some simple tips, you can improve your health and ensure you keep the weight off. Some ways you can boost weight-loss surgery’s long-term success include:

1. Think creatively about working out. Exercise should be a key part of your life after you have bariatric surgery, but it doesn’t have to be drudgery. Not a fan of running? Don’t sign up for a 5K. Is lifting weights boring? Put the kettlebells away. Think about movement you enjoy when planning an activity you will do for 30 minutes a day. Dance in your living room to your favorite music, walk your dog or take a bike ride after dinner. Flipping the “have to” mentality often associated with exercise to the “looking forward to it” mindset also helps establish exercise as a habit. You can use the time for quiet reflection or to socialize with friends — whatever helps you recharge.
2. Learn how to sense fullness. You know that uncomfortable, bloated feeling that you have when you eat too much? Overeating is not only uncomfortable for bariatric patients — it can be painful. You must relearn hunger and fullness cues after bariatric surgery, which is something most people have never tapped into before. As your body changes (and it will) post-surgery, you will physically be able to consume more food. This is when consciously thinking about what food you actually need versus what is in front of you matters. Here are some ways to check in with your body and determine true hunger levels:
   • Ask yourself if you’re really hungry.
   • Take a moment to evaluate your mood.
   • Eat more slowly and allow your body time to let you know when it’s full.
   • Recognize the difference between emotionally driven hunger, which comes on suddenly and is usually for a specific food, and physical hunger, which happens gradually and is satiated when you eat.
3. Slow your roll. You should take 20 to 30 minutes to eat your meal. Chew thoroughly — especially when eating rice, bread, pasta, raw vegetables and steak — to avoid pain or discomfort.
4. Get the right gear. There are all sorts of gadgets that can take the guesswork out of tracking your diet, exercise and hydration. Smartwatches help you monitor sleep and movement, and portion-control plates and premarked reusable water bottles track what you consume. There is a lot of planning that goes into sustainable weight-maintenance living following bariatric surgery, and these items help take the guesswork out.
5. Lean on others who can relate. Syncing up with other people living a post-bariatric surgery lifestyle can offer insight, actionable tips and an overall sense of support. When you join a bariatric support group, you have people going through the same challenges who are cheering for you to stay on track with your health journey.

More than 250,000 people have bariatric surgery each year in the U.S., to help them get a jump-start on weight loss and improved health. Talk to your doctor if you think this might help you reach your weight-loss goals.