Preventing Weight Regain

Sustained weight loss is the result of:

• Regular and consistent healthy food choices

• Maintaining portion control & eating mindfully

• Eating breakfast

• Planning your meals and following your plan (avoid snacking)

• Regular exercise

• Drinking plenty of water

• Keeping food and exercise journals

• Getting good rest

Maintaining portion control will help you achieve your health goals. It is possible to overeat. Avoid “grazing”

Bariatric surgery will jump-start your weight loss, but maintenance will require following a high-protein diet and sticking with your plan over the long term. At first it might seem like the weight “just falls off” but after the first year additional weight loss will require persisting with your new healthy behaviors. Think of your surgery as the “reset,” but over time the weight loss will slow down. You may begin to regain weight, and that can be a difficult emotional time for many patients.

Exercising regularly and referring to your new healthy eating plan will help you sustain weight loss as they become established in your routine. Exercise also has fantastic mental health effects- people who exercise regularly may have more energy, feel less depressed, and sleep better than people who do not routinely exercise.

Tips for success:

• Let others help you: join support groups and share even the little milestones. You can cheer others on throughout their journey this way, too!

• Chart your progress: track the goals and milestones that are achievable and matter to you.

• Identify your feelings: for many people, eating can be “emotional.” Maybe you craved certain foods when different emotions came up. By identifying and addressing the underlying feelings, you can talk yourself through emotions without relying on food as comfort.

• Seek out professional support: Many factors contribute to weight changes, and many emotions may come up. A supportive therapist can help you to identify achievable goals and give you the best chance of success as you begin to rediscover your relationship with your body.

• Learn to relax: Try deep breathing and engaging with music, art, or the outdoors. Identify things that bring you joy (hobbies, time with friends or family) and add them to your routine.

Remember: you made the choice to have this procedure for your future health and wellbeing. Going to a restaurant with friends might be difficult, so plan ahead and try to be gracious. People around you will eat foods that you may need to avoid. Remind yourself that this is a choice you have made for yourself, but not necessarily a choice that others have made or will make for themselves.