Losing weight is hard. We get it, and we’re here to help. Like anything worthwhile, it takes work, but the payoff is priceless. At HonorHealth Bariatric Center, we’ll be right by your side as you lose up to 10% of your excess (not actual) weight prior to your surgery.
When you build good habits now, they’ll pay dividends after your weight loss surgery. With our support and your efforts, you can lose the weight and keep it off. We’ll coach you in nutrition along the way, so you’re armed with the information you need to get ready for your surgery and what comes next.
Here’s how to get started.
Are you really hungry—or just bored?
Before you grab that snack, stop and check in with yourself. If you’re actually hungry, then it’s time to pay attention. Chances are you’re eating less, so make sure you savor each bite. Mindful eating means being in the moment so you can enjoy what you’re doing now—physically, mentally and emotionally.
Are you ready for the benefits? When you focus all your senses on your meal, you:
- Are happier with less food.
- Notice when you’re satisfied before you feel stuffed.
- Feel calm. No one wants to rush through a meal. Stop a while and enjoy it.
- Eat when you’re hungry. We’re all guilty of eating out of boredom or for comfort, but it’s a habit you can break. You’ll be glad you did.
Change is good. Trust us.
When you want to change something, you have to change something. This means doing things a little differently so you can reach your weight loss goals. Here are some small tweaks you can make that will set you up for success:
- Eat your meals in the same place. Kitchen table? Dining room? You decide. When you pick one spot for meals, it helps you eat mindfully (see above).
- Create "no eating zones” so you’re not tempted to nibble all the time. Where to start? Your car, your computer and your bedroom. Add to the list, as needed.
- Remove distractions. You know you should focus on your food, but that’s hard to do when you’re watching TV, scrolling through your social media, catching up on your reading or working. Time to eat? Head to your designated meal spot and turn everything else off.
- Slow down. You’re probably eating less, so make it count. Take small bites, and chew slowly. You’ll make mealtime last longer—aim for 20 minutes—and your stomach will thank you for it.
- Now that you’ve got time, take note of what you’re eating. How does it look? How does it taste? Do you like the textures? You’ll appreciate your food more when you pay attention to the details.
- Downsize. Not your home—your dishes. Use a smaller plate and child-sized utensils to feel satisfied with less.
- All done? Clean up right away so you don’t feel tempted to go back for more.
- Eating away from home? When you’re out of your routine, it can be harder to stick with your plan. It’s not impossible, though. Focus on the tips that are portable, like eating mindfully, sticking to small portions and slowing down.
What you eat is important
Nutrition matters, especially when you’re eating less before and after your surgery. Make sure you get a combination of protein and complex carbohydrates every time you eat, no matter how small your meal is. Stick to this plan:
- Eat three meals a day at scheduled times.
- Eat one to three planned 100-calorie protein and fiber-based snacks between meals if there are three to four hours between each meal.
- Only eat when you’re hungry.
- Feeling nervous, anxious or bored? Step away from the kitchen and get some exercise. It’s a great way to cut your stress and boost your mood. It will also help you reach your weight loss goals.
- Eliminate carbonated beverages. They can fill you up, which means you won’t have room for the foods your body needs.
- Hooked on caffeine? The month before your weight loss surgery, cut back slowly so you don’t have to go through withdrawal while you're in the hospital.
New life, new rules
You may feel like a new person after weight loss surgery, and with good reason. You’re well on your way to reaching your goals.
Now that your surgery is behind you, you’ll need to adapt your habits a bit. At meal and snack time, make sure you eat your protein first. This includes lean meats, fish, poultry, eggs, soy, dairy and beans. And don’t forget to drink plenty of water. Drink at least 64 ounces each day, and follow the 10-20-30 rule:
- Stop drinking 10 minutes prior to eating a meal. Water during snack time is fine
- Eat slowly for about 20 minutes
- Start drinking 30 minutes after eating a meal
Looking for support? We’re in this together.
You’re not alone. We’re here to provide the help you need so you can be successful. Here’s more information to prepare you for the journey.