Beginning your path to long-term success after bariatric surgery is both thrilling and demanding. You’ve taken a brave step towards better health and a transformed life, and it’s essential to recognize the dedication and bravery that led you here. However, the path forward can be filled with uncertainties and hurdles. From managing weight regain to staying motivated during challenging times, maintaining your progress requires a thoughtful and proactive approach. In this blog post, we’ll explore practical tips and strategies to help you navigate these challenges and achieve lasting success after bariatric surgery. We’ll cover how to handle weight regain, maintain your health through life’s ups and downs, reconnect with your motivation, rethink your relationship with the scale, and embrace each day as it comes.

Understanding Weight Regain After Bariatric Surgery

Weight regain after bariatric surgery is a common experience, affecting around 20 to 30 percent of patients. It’s important to remember that experiencing weight regain doesn’t mean you’ve failed. The disease state of obesity is a complex condition influenced by a range of factors, including genetics, much like a thermostat that’s set to a certain temperature. While bariatric surgery helps lower this set point, your body might still attempt to return to a higher weight. This can be frustrating, especially when you see the scale creeping up despite your best efforts.

It’s also worth noting that weight stalls are quite normal in the months following surgery. Often, this is due to the significant calorie deficit your body has endured, forcing it to break down muscle and liver energy stores before tapping into fat reserves. This metabolic slowdown can result in plateaus that may last for weeks, and these stalls are a natural part of the process with valid medical and surgical reasons behind them.

Factors Influencing Weight Regain

Several factors can contribute to weight regain after bariatric surgery. Hormonal changes, insulin resistance, and medications can all play a role. Additionally, conditions such as polycystic ovarian syndrome, Cushing’s disease, and thyroid issues can impact your weight. Lifestyle habits like emotional eating, grazing throughout the day, and choosing high-energy foods can also sneak back into your routine, leading to weight regain.

To manage these factors, it’s helpful to be mindful of your eating patterns and stay informed about any medical conditions that might affect your weight. Regular check-ins with your healthcare and bariatric surgery teams can help you address these issues before they become problematic.

Staying Healthy During Tough Times

Life’s unpredictability and stress can often challenge your healthy habits. Planning ahead is crucial for maintaining long-term success after bariatric surgery. If you anticipate a stressful period, prepare your meals and snacks in advance. Having nutritious options readily available can help you avoid reaching for less healthy choices during challenging times.

For example, consider preparing a batch of lean protein, whole grains, and plenty of vegetables at the start of the week. Portion them into individual servings and store them in the fridge or freezer. This way, you’ll have a convenient, healthy option ready whenever you need it.

Here are some examples of high-protein, nutrient-dense snacks that are easy to meal prep and are grab-and-go friendly:

1. Greek Yogurt Cups: Portion out individual servings of plain Greek yogurt into containers. Add a handful of berries and a sprinkle of nuts or seeds for extra protein and nutrients.
2. Hard-Boiled Eggs: Boil a batch of eggs and keep them in the fridge. They’re portable, protein-packed, and can be seasoned with a bit of salt and pepper for flavor.
3. Chicken or Turkey Meatballs: Make a batch of baked chicken or turkey meatballs, portion them into snack-sized containers, and refrigerate or freeze. They’re easy to reheat and packed with protein.
4. Cottage Cheese with Veggies: Pair cottage cheese with sliced cucumbers, cherry tomatoes, or bell pepper strips. This combo is high in protein and fiber.
5. Protein-Packed Energy Balls: Make energy balls using protein powder, oats, nut butter, and a bit of honey. They’re easy to make, store well, and are a great grab-and-go option. Watch your serving sizes on these, however, so they don’t become a sweet treat that you eat frequently throughout the day.
6. Jerky: Choose low-sodium, high-quality beef, turkey, or chicken jerky. It’s portable, high in protein, and doesn’t require refrigeration.
7. Nut Butter with Apple Slices: Portion out individual servings of (sugar free) almond or peanut butter and pair with apple slices. This snack provides protein and healthy fats along with fiber from the apple. Be sure to read your nutritional label. Ingredients in nut butter should be as simple as the nut and/or salt- that’s it!

Reconnecting with Your Motivation

Reconnecting with the reasons why you chose bariatric surgery can be a powerful motivator. Reflect on the goals that drove your decision—whether it was to improve your health, play more actively with your kids, or simply feel more confident in your own skin. Keeping your “why” at the forefront can help you stay focused and committed, especially during challenging moments.

Consider keeping a journal where you write down your goals and the reasons behind your decision. Regularly revisiting this journal can remind you of your progress and help rekindle your motivation.

Rethinking the Scale

While the scale can be a useful tool, it can also be a source of frustration. Weight can fluctuate due to various factors like water retention, hormonal changes, and muscle gain. Instead of fixating solely on the number, pay attention to how your clothes fit, your energy levels, and your overall well-being.

For instance, if you notice that your clothes are fitting better or you’re feeling more energetic despite a temporary stall on the scale, focus on these positive changes. This approach can be more beneficial for your long-term success than solely concentrating on weight numbers.

Taking It One Day at a Time

Your journey to long-term success after bariatric surgery is a marathon, not a sprint. Celebrate small victories and be compassionate with yourself during setbacks. Each day is a fresh opportunity to make healthy choices and move closer to your goals. Remember, success is not defined by a single moment but by your continued efforts and resilience. Embrace each day as a chance to build on your progress and stay committed to your health journey.

Struggling With Weight Regain After Bariatric Surgery?

Weight regain doesn’t have to be the “end all” of your weight loss surgery journey!

Our FREE Weight Regain Resource will help you:

• Learn the reasons why you may experience weight regain after surgery
• Identify unhealthy habits that can lead to weight regain
• Find additional support and accountability with getting back-on-track with your weight loss