A Change of Lifestyle & Steps to Long-Term
While weight-loss surgery is a vital tool to make dramatic changes
in your life, it is only the beginning of a life-long commitment to
good health, good nutrition, exercise and permanent weight loss.
A survey of the most successful long term bariatric surgery
patients revealed six common habits. They:
- Eat three well balanced meals and two snacks per
day. Focus on protein, vegetables and fruits with
only small amounts of sweets.
- Drink 40-64 oz. of water per day. Most did not
drink carbonated or caffeinated beverages,
sweetened drinks or alcohol.
- Take daily vitamins and if needed they also take
daily calcium and iron supplements.
- Sleep 7 hours per night.
- Have a regular exercise routine -- four times per
week for 40 minutes or more is the average.
- Take personal responsibility for staying in control.
Surgery is a tool used to reach and maintain a healthy weight. By
weighing themselves often, and allowing only a few pounds leeway,
patients stay in control.
Remember, you have a new and very small stomach. Your new stomach
and opening to the intestine are very small and only well-chewed foods
will pass through without a problem. Eat and drink very slowly and
small amounts at a time. Take time to chew your food very thoroughly.
The normal stomach grinds food into tiny particles less than 1/16
of an inch. However, this normally occurs in the lower part of the
stomach but after surgery this will no longer be part of your
If you do not thoroughly chew your food, it may block the outlet of
the pouch and make you vomit, or undigested foods may have to be
removed with special techniques such as gastroscopy.
Avoid high carbohydrate foods such as chips and pretzels. Eating
snacks can cause you to regain your weight. Avoid breads, rice and
pasta, they expand and potentially can cause dangerous blockage.
Protein is important to your health. Always eat your protein first,
followed by vegetables and fruits.
Each day you need to have a minimum of 60 grams of protein in your
diet. You may take extra protein in the form of liquid, powder or
special bars or cookies.
Many protein supplements are high in sugar and carbohydrates. Look
for high protein, low sugars, low carbohydrates on the foods you buy