Living a Healthy Lifestyle After Surgery

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Your weight is controlled by the number of calories you eat and the number of calories you use each day. To lose weight, you need to take in fewer calories than you use. Learning the basics of nutrition can help with weight loss needed before surgery and gain an understanding of the necessary changes after surgery. You can make your weight loss effort more successful by adding daily exercise to your routine, and your body will benefit in more ways than just weight control.

Keep a Journal

A journal is a record or account of various things of importance in our lives. By journaling on a regular basis, you can begin to discover your habits, become more aware of what and when you eat, and make the connection between food and mood. Journal writing can be a valuable tool to help you manage your weight loss and diet plan, get control of emotional and physical well-being, examine your life and learn from it, develop an internal feedback system, express your emotions and increase your self awareness.

Lifestyle Changes After Weight Loss Surgery

1. Plan several small meals a day.
   After bariatric surgery, the stomach pouch can hold only about ¼ cup or 2 oz. of food. If you try to eat more than this at one time, you may become nauseated. Vomiting is also possible. If you routinely eat large quantities, the small stomach pouch may stretch. The stomach pouch will eventually relax to accommodate 4 to 8 oz. of food over time.
2. Eat slowly and chew thoroughly.
   Food can only pass through the new stomach if they have been chopped into very small pieces. Always remember to take more time for your meals and chew your food very well.
3. Stop eating as soon as you feel full.
   Once your stomach is full, your body receives a signal you have eaten enough. It takes time though, for you to become aware of this signal. If you rush your meal, you may eat more than you need. This can also lead to nausea and vomiting. Take time at your meals. Try to recognize the feeling of fullness and then stop eating.
4. Do not drink while you are eating.
   Bariatric surgery works best if you only eat solid foods at mealtimes. You should not drink anything for 30 to 60 minutes after a meal and 30 minutes before a meal.
5. Do not graze between meals.
   After a meal, do not eat anything until the next planned meal. Grazing mindlessly on snacks between meals is one of the major reasons for weight loss failure.
6. Eat only good quality foods.
   After bariatric surgery, you should only be able to eat a small amount. Choose healthy foods rather than "junk" food that lacks vitamins and other important nutrients. Meals should be high in protein and vitamins. Fresh vegetables, fruit, meat and cereals are good foods to choose.
7. Use caution with stringy, fibrous foods.
   Some foods such as asparagus, pineapple and orange segments, should be avoided early after surgery as fibers can block the stomach. These foods are easier to digest if you cook them well, cut them into very small pieces first and then chew thoroughly.
8. Drink enough fluids during the day.
   If you lose weight, your fat content will drop. This results in waste products. You will need to drink large amounts of liquid every day in order to urinate more and excrete these waste products from your body. Individual needs will vary, but you should drink at least 6-8 glasses of water a day. You should only drink water, tea or coffee (without milk or cream and sugar). Also, keep your food and drinks completely separate during the day.
9. Drink only no-calorie or very low-calorie drinks.
   Drinks, including those with calories, pass through the stomach pouch quickly as compared to dense, solid food. If you drink liquids high in calories, you will lose little weight, even if you otherwise follow your diet.
10. Work up to at least 60 minutes of moderate physical activity on most days to promote weight loss.
    Physical exercise consumes energy and burns calories, and is therefore very important to successful weight loss. Exercise can help you improve your general health. Your weight may make it hard for you to exercise as much as you should. Get started, even if it is a little at first. The more weight you lose, the easier it should get. Start with simple exercises, such as walking and swimming. Gradually expand your program to include more vigorous forms of exercise such as cycling, jogging and aerobics. Increase your activity level in the course of daily living. Some examples: stand rather than sit, walk rather than stand, be outside rather than inside, walk rather than drive, climb the stairs rather than use the elevator, etc. Always check with your doctor about the amount and type of exercise that is best for you.

For more information or to sign up for a free informational seminar, contact the bariatric coordinator at (512) 528-7317