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1.
Lose as much weight as you can the first year |
| This will maximize your success.
Remember that losing weight will never again be this easy. After the
first 18 to 24 months, most weight loss surgery patients start to
regain some weight. If you have maximized your weight loss and are
prepared to fight against that weight gain, you will be very
successful. |
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2. Diligently
Follow the 4 Rules of Success ! |
| These rules
are: |
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1) Eat protein first at any meal. Protein
will help you to maintain muscle mass and will keep you from
eating simple carbohydrates such as white bread, potatoes and
rice. Carbohydrates increase your blood sugar level and when
those levels drop your body starts to crave carbohydrates to
order to again raise your blood sugar level. You will be less
hungry if you keep your blood sugar level even. 2) Drink
water. Staying hydrated is important for your internal organs to
function properly and to burn fat. Dehydration can lead to
feeling tired and hungry. Some people mistake the feeling of
thirst with the feeling of hunger.
3) Exercise, exercise, exercise. Do a combination of
aerobic exercise with some weight lifting. The amount of muscle
you have determines how fast your metabolism is. Although an
exercise program may not be possible immediately, it is
important to start exercising every day for as long as you can
so that it becomes a part of your life. If you are troubled by
joint problems, do water aerobics.
4) No grazing. After surgery, we are still the product of
calories in versus calories used. You can out eat your surgery
by eating very small amounts all day long. Plan what you are
going to eat so that you can control your consumption. Grazing
can be a slow and steady way to regain all of your weight. |
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3.
Plateaus happen to everyone. |
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If you are following the 4 Rules of Success you will
eventually be OK. Plateaus are just nature’s way of allowing the
species to survive. If you lose weight too rapidly, your metabolism
will slow so much that your weight will plateau. A plateau will result
if you are not eating enough calories also. Be sure your calories are
always above 800. As contrary as it may seem, during a plateau is the
time when you need to increase your calories to get them over 800.
That will help to break through a plateau. You may also need
some change. Your body may have
adapted to the exercise you are doing and the food you are eating.
Change things around. Eat different foods and
do different exercises. The plateau will eventually pass and you will
start losing again.
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4.
Have realistic expectations
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Do you have visions of how perfect life
will be following weight loss surgery? Do you have dreams about how
your life will change after losing weight?? While you will no doubt
be very happy with the new world that opens up to you, having weight
loss surgery will not erase all of the problems in your life. Being
realistic that no life is perfect may help you not to become
depressed when you hit some inevitable bumps in the road.
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5.
Visualize your success |
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If you can see it, you can do it. When you imagine
something, you are taking the first steps to make it happen. |
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6.
Believe in yourself |
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Having weight loss surgery requires
tremendous courage. It is not the easy way out as many people believe.
Be proud of yourself for taking such a life-altering step because you
are determined to live a more normal life. You can do it and you can
be successful! |
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7.
Learn the basics of good nutrition and
follow them. |
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You will not always be eating amounts that
fit in a 2 ounce cup. Eventually your portions will increase to
something approaching a more normal level. So start eating in a
healthy way right from the start. This involves not only eating
sufficient protein, but eating low glycemic carbohydrates that will
not cause your blood sugar levels to spike and cause you to experience
cravings. |
| Learn to eat vegetables and
fruits all prepared in a low-fat manner. If you are eating high fat,
high calorie foods right after surgery, you are OK initially.
But as your portion sizes increase, so will your calories and you may
start to regain weight. Remember, even though we have had weight loss
surgery, we are still the product of calories in versus calories used.
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8.
Be diligent
about taking vitamins.
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Vitamins are
essential after Roux en-Y gastric bypass surgery. Because part of your
intestines has been bypassed, you will not be able to absorb nutrients in
your body the same way as before your surgery. Taking vitamins will be
something you will have to do for the rest f your life. Vitamins B6,
Calcium citrate and a good multi-vitamin are the minimums you will need.
You may also find that you are in need of an iron supplement as well.
Neglecting these could have serious consequences for your health.
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9.
Read
motivational books and listen to motivational tapes |
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Now is the
time to dream. You have a whole world in front of you that you have not
even been able to imagine. You can find inspiration in a variety of places
that will take you to heights you haven’t even dreamed of.
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10.
Help others
going through the surgery |
| Once you
have made it through your surgery, be there for others as they take the
same journey. Just as it was important to you to talk with those who had
gone through the surgery before you, there are those coming after you who
will need your support. Go to support group meetings to inspire others.
Volunteer to talk to or visit weight loss surgery patients in the hospital
or just after they come home. And be a weight loss surgery advocate. Tell
your insurance company, benefits department, insurance commissioner and
State legislator the benefits of the surgery to you so that more people
will be able to obtain insurance coverage.
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11.
Attend support
group meetings |
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Support
groups meetings will help you to stay on track. Attending that meeting
just once a month will remind you where you came from and where you never
want to return. And you can always learn something new from the
educational programs and group discussions.
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12.
Be patient
with your family and friends. |
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You are going through so many changes.
And as you change, those around you will change also. Family
dynamics may shift as you are no longer the largest person in your
family. Your spouse may feel insecure as you become more
attractive to others. And you may now be doing things that your
friends are physically not able to do, and you may be leaving them
behind. Reassure your family and friends that you are still the same
person inside and that you still love them as much as you did
before. Don’t necessarily slow down for them, just find a little
time to be gentle, kind and loving.
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13.
Be gentle with
yourself the first couple of months |
| The first
few months after weight loss surgery are no picnic. You may be
experiencing nausea as your digestive system adjusts, depression as you
form a new relationship with food, physical problems that may require
follow-up surgery and the thought that you are doomed to eat such a tiny
bit of food for the rest of your life. Recovery from surgery is not
linear. Your recovery does not progress in a straight line. You will
take one step forward and seemingly two steps backward. You will be
frustrated at times, but always remember that it all gets better and is so
worth it in the end.
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14.
Establish an
exercise pattern |
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Exercise is the key to maintaining your
weight long term. Muscle dictates metabolism and without exercise,
you will not maintain your muscle mass and your metabolism will slow
dramatically. Even if you lose weight without exercising, you will
likely have a much harder time maintaining that weight loss and will
be susceptible to regaining weight. Make exercise a part of your
routine every single day. Commit to doing some exercise daily even
if it is only for a few minutes. Try for 30 to 45
minutes per day, but be sure to do something every day.
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15.
Be prepared to
need psychological help along the way |
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After
surgery you will be establishing a new relationship with food. Food has
been your comfort and your friend. You have used food when you have been
sad, or when you have been happy. It has been there when you have been
bored or when you have wanted to celebrate. But after surgery, you will
not be able to turn to food in the same way now. This can put you in an
emotional tail spin. |
| Also you will be dealing
with the world in a whole different way and people will be dealing
with you differently. You may have a hard time adjusting to
that. Don’t feel that you are weak just because you need some help.
Take advantage of some professional expertise so that you can be as
healthy in your mind as you are in your body.
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Copyright 2000-2019 Barbara Thompson All Rights Reserved
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