Whilst weight loss surgery (WLS) is acknowledged to be the most successful
treatment for morbid obesity, it is just the first step toward a fresh start.
Weight regain is a common phenomenon, as is illness when weight loss surgery patients
do not follow recommended guidelines.
1st Mistake: Assuming You Have Been Cured of Your Obesity
A "pink cloud" or honeymoon experience is common following WLS. When you are feeling better than you have in years, and the weight is coming off easily, it's hard to imagine you will ever struggle again, but unfortunately it is very common for WLS patients to not lose to their goal weight or to regain some of their weight back. A small weight regain may be normal, but huge gains usually can be avoided with support, education, effort, and careful attention to living a healthy post-WLS lifestyle. If you think you are starting to fail ASK US FOR HELP - though, in the end whatever support you get, it is only you who can deal with it
For most WLS post-oppers, if you don't change what you've always done, you're going to keep getting what you've always got -- even after weight loss surgery!
2nd Mistake: Not Taking Vitamins, Supplements, or Minerals
Every WLS patient has specific nutritional needs depending on the type of surgery you have had. It is important to ask your surgeon/bariatric team/provider for guidelines, and to obtain appropriate nutritional advice. Understand there is not a standard practice that all surgeons and nutritionists follow in guiding WLS patients, so it is important to do your own research, get your blood tests done regularly, and learn how to read the results. Some conditions and symptoms that can occur when you are deficient in vitamins, supplements, or minerals include: Osteoporosis, hair loss; pernicious anaemia; muscle spasms; high blood pressure; fatigue; loss of appetite; weakness; constipation and diarrhoea; numbness and tingling in the hands and feet; being tired, lethargic or dizzy; forgetfulness, and lowered immune functioning. Keep in mind, too, that some conditions caused by not taking your vitamins, supplements, or minerals are irreversible. For example, a vitamin B-1 deficiency can result in permanent neurological deficits, including the loss of the ability to walk.
3rd Mistake: Drinking with Meals
Yes, it's hard for some people to avoid drinking with meals, but the tool of not drinking with meals is a key to long-term success. If you drink while you eat, your food washes out of your stomach much more quickly, you can eat more, you get hungry sooner, and you are at more risk of snacking. Being too hungry is much more likely to lead to poor food choices and/or overeating.
4th Mistake: Not Eating Right
Of course everyone should eat properly, but in this society eating right is a challenge. You have to make it as easy on yourself as possible. Eat all your meals -don't skip. Don't keep unhealthy food in sight where it will call to you all the time. Try to feed yourself at regular intervals so that you aren't as tempted to make a poor choice. And consider having a couple of absolutes: for example, avoid fried foods completely, avoid sugary foods, always use low-fat options, or only eat in a restaurant once a week. Choose your "absolutes" based on your trigger foods and your self -knowledge about what foods and/or situations are problematic for you.
5th Mistake: Not Drinking Enough Water
Most WLS patients are at risk of dehydration. Drinking a minimum of 3 pints of water per day will help you avoid this risk. Adequate water intake will also help you flush out your system as you lose weight and avoid kidney stones. Drinking enough water helps with your weight loss, too. Tea, coffee, and soft drinks may be more pleasant, but they just aren’t as good.
6th Mistake: Grazing
Many people who have had WLS regret that they ever started grazing, which is nibbling small amounts here and there over the course of the day. It's one thing to eat the three to five small meals you are told you need. It's something else altogether when you start to graze, eating any number of unplanned snacks. Grazing can easily make your weight creep up. Far more patients fail after their WLS by grazing than fail from lack of portion-size control! Eating enough at meal times and eating planned snacks when necessary will help you resist grazing. Make a plan for what you will do when you crave food, but are not truly hungry. For example, take up a hobby to keep your hands busy or call on someone in your support group for encouragement.
7th Mistake: Not Exercising Regularly
Exercise is one of the best weapons a WLS patient has to fight weight regain, and it gets easier and more enjoyable as you lose the weight. Not only does exercise boost your spirits, it is a great way to keep your metabolism running fast and helps to burn fat. When you exercise, you build muscle. The more muscle you have, the more calories your body will burn, even at rest!
8th Mistake: Eating the Wrong Carbs (or Eating Too Much Carbs)
Let's face it; refined carbohydrates (white bread, pasta, white rice, cakes, sugars, etc. etc.) are addictive. If you eat refined carbohydrates they will make you crave more refined carbohydrates. There are plenty of complex carbohydrates to choose from which have beneficial vitamins. Focus on PROTEIN and try using your complex carbohydrates as "condiments," rather than as the centre point of your meal. Try sprinkling a tablespoon of brown rice on your stir-fried meat and veggies, for example, not the other way round.
9th Mistake: Going Back to Fizzy Drinks
There is some evidence that fizzy drinks stretch your stomach or pouch after surgery. What we know for a fact it does is it keep you from getting the hydration your body requires after WLS - because when you're drinking them, you're not drinking water! Most fizzy drinks contain lots of useless carbs (sugar). What’s worse, so called “diet” soft drinks have been connected to weight gain in the general population. The best thing you can do is find other, healthier drinks to fall in love with. They are out there.
10th Mistake: Drinking Alcohol
If you drank alcohol before surgery, you are likely to want to resume drinking alcohol following surgery. Most surgeons recommend waiting one year after surgery. And it is in your best interest to understand the consequences of drinking alcohol before you do it. Alcohol is connected with weight regain, because alcohol has 7 calories per gram, while protein and vegetables have 4 calories per gram. Also, some people develop an addiction to alcohol after WLS, so be very cautious. Depending on your type of WLS, you may get drunker, quicker after surgery, which can cause health problems and put you in dangerous situations. If you think you have a drinking problem, get help right away. Putting off stopping drinking doesn't make it any easier, and could make you a lot sicker
1st Mistake: Assuming You Have Been Cured of Your Obesity
A "pink cloud" or honeymoon experience is common following WLS. When you are feeling better than you have in years, and the weight is coming off easily, it's hard to imagine you will ever struggle again, but unfortunately it is very common for WLS patients to not lose to their goal weight or to regain some of their weight back. A small weight regain may be normal, but huge gains usually can be avoided with support, education, effort, and careful attention to living a healthy post-WLS lifestyle. If you think you are starting to fail ASK US FOR HELP - though, in the end whatever support you get, it is only you who can deal with it
For most WLS post-oppers, if you don't change what you've always done, you're going to keep getting what you've always got -- even after weight loss surgery!
2nd Mistake: Not Taking Vitamins, Supplements, or Minerals
Every WLS patient has specific nutritional needs depending on the type of surgery you have had. It is important to ask your surgeon/bariatric team/provider for guidelines, and to obtain appropriate nutritional advice. Understand there is not a standard practice that all surgeons and nutritionists follow in guiding WLS patients, so it is important to do your own research, get your blood tests done regularly, and learn how to read the results. Some conditions and symptoms that can occur when you are deficient in vitamins, supplements, or minerals include: Osteoporosis, hair loss; pernicious anaemia; muscle spasms; high blood pressure; fatigue; loss of appetite; weakness; constipation and diarrhoea; numbness and tingling in the hands and feet; being tired, lethargic or dizzy; forgetfulness, and lowered immune functioning. Keep in mind, too, that some conditions caused by not taking your vitamins, supplements, or minerals are irreversible. For example, a vitamin B-1 deficiency can result in permanent neurological deficits, including the loss of the ability to walk.
3rd Mistake: Drinking with Meals
Yes, it's hard for some people to avoid drinking with meals, but the tool of not drinking with meals is a key to long-term success. If you drink while you eat, your food washes out of your stomach much more quickly, you can eat more, you get hungry sooner, and you are at more risk of snacking. Being too hungry is much more likely to lead to poor food choices and/or overeating.
4th Mistake: Not Eating Right
Of course everyone should eat properly, but in this society eating right is a challenge. You have to make it as easy on yourself as possible. Eat all your meals -don't skip. Don't keep unhealthy food in sight where it will call to you all the time. Try to feed yourself at regular intervals so that you aren't as tempted to make a poor choice. And consider having a couple of absolutes: for example, avoid fried foods completely, avoid sugary foods, always use low-fat options, or only eat in a restaurant once a week. Choose your "absolutes" based on your trigger foods and your self -knowledge about what foods and/or situations are problematic for you.
5th Mistake: Not Drinking Enough Water
Most WLS patients are at risk of dehydration. Drinking a minimum of 3 pints of water per day will help you avoid this risk. Adequate water intake will also help you flush out your system as you lose weight and avoid kidney stones. Drinking enough water helps with your weight loss, too. Tea, coffee, and soft drinks may be more pleasant, but they just aren’t as good.
6th Mistake: Grazing
Many people who have had WLS regret that they ever started grazing, which is nibbling small amounts here and there over the course of the day. It's one thing to eat the three to five small meals you are told you need. It's something else altogether when you start to graze, eating any number of unplanned snacks. Grazing can easily make your weight creep up. Far more patients fail after their WLS by grazing than fail from lack of portion-size control! Eating enough at meal times and eating planned snacks when necessary will help you resist grazing. Make a plan for what you will do when you crave food, but are not truly hungry. For example, take up a hobby to keep your hands busy or call on someone in your support group for encouragement.
7th Mistake: Not Exercising Regularly
Exercise is one of the best weapons a WLS patient has to fight weight regain, and it gets easier and more enjoyable as you lose the weight. Not only does exercise boost your spirits, it is a great way to keep your metabolism running fast and helps to burn fat. When you exercise, you build muscle. The more muscle you have, the more calories your body will burn, even at rest!
8th Mistake: Eating the Wrong Carbs (or Eating Too Much Carbs)
Let's face it; refined carbohydrates (white bread, pasta, white rice, cakes, sugars, etc. etc.) are addictive. If you eat refined carbohydrates they will make you crave more refined carbohydrates. There are plenty of complex carbohydrates to choose from which have beneficial vitamins. Focus on PROTEIN and try using your complex carbohydrates as "condiments," rather than as the centre point of your meal. Try sprinkling a tablespoon of brown rice on your stir-fried meat and veggies, for example, not the other way round.
9th Mistake: Going Back to Fizzy Drinks
There is some evidence that fizzy drinks stretch your stomach or pouch after surgery. What we know for a fact it does is it keep you from getting the hydration your body requires after WLS - because when you're drinking them, you're not drinking water! Most fizzy drinks contain lots of useless carbs (sugar). What’s worse, so called “diet” soft drinks have been connected to weight gain in the general population. The best thing you can do is find other, healthier drinks to fall in love with. They are out there.
10th Mistake: Drinking Alcohol
If you drank alcohol before surgery, you are likely to want to resume drinking alcohol following surgery. Most surgeons recommend waiting one year after surgery. And it is in your best interest to understand the consequences of drinking alcohol before you do it. Alcohol is connected with weight regain, because alcohol has 7 calories per gram, while protein and vegetables have 4 calories per gram. Also, some people develop an addiction to alcohol after WLS, so be very cautious. Depending on your type of WLS, you may get drunker, quicker after surgery, which can cause health problems and put you in dangerous situations. If you think you have a drinking problem, get help right away. Putting off stopping drinking doesn't make it any easier, and could make you a lot sicker
