Weight Loss Tips
Jump-Starting Weight Loss & Preparing For Bariatric Surgery
We recognize that achieving significant weight loss requires you to make
several lifestyle changes, as well as learn many new skills. Here are
just a few tips to help ease your transition and to more effectively prepare
you for bariatric surgery.
Gradually decrease the amount of caffeine you consume.
Replace your normal caffeinated beverage with decaf coffee, decaf tea or
a non-caffeinated drink. Patients who stop consuming caffeine suddenly
at the time of surgery may experience symptoms of withdrawal, such as
Reduce the amount of cold, carbonated beverages you consume.
Carbonated beverages, such as sodas/soft drinks, contain compressed gas.
When this cold gas reaches your 99.5 degree stomach, your stomach is forced
Reduce the amount of high sugar foods in your diet.
Reduce your intake of foods containing refined sugars, such as doughnuts,
cakes and candy, as well as products containing sucrose. Introduce more
whole grains, fresh fruits, fresh vegetables, low fat dairy products and
lean meats into your daily diet.
Start reducing meal portions and fat intake.
Choose sensible portions of nutritious meals that are lower in fat. Also,
try not to eat while watching TV, since this can negatively influence
how much you eat. Also, start to keep records of your food intake. (
Click here to download our food intake journal page
Eat at a slower pace.
Eating slowly gradually reduces your appetite and allows you to eat less
without feeling deprived. Plus, you’ll actually enjoy the taste
of your food more!
According to the American Cancer Society, smoking lowers the amount of
oxygen in your body and negatively affects your blood circulation. In
addition to impeding your healing process following surgery, smoking increases
your chance of infections, forming painful ulcers, as well as inflammations
in your intestines and stomach.
Determine the reason(s) why you are obese.
Obesity is caused by many different factors, such as genetics, medical
conditions and lifestyle habits. In many cases, psychological and emotional
issues influence eating habits and obesity - including boredom, frustration,
sadness, depression, loneliness, stress, anxiety and anger. Emotional
eating is a common way to sabotage weight loss. Become aware of the situations
and emotions that trigger overeating.
Replace overeating with non-food related activities.
When you have the urge to overeat due to a negative emotion, try to distract
yourself by participating in a non-food related activity: take a walk
... read a book or magazine ... call a family member or friend ... work on a
craft project ... write in a journal. The key is to get your mind off of food.
Think positive thoughts.
Many times, you are your own worst critic. Just remember, the fact that
you’re reading this demonstrates that you are taking action to improve
your quality of life. Negative self-reflection can become so habitual
that you accept it as fact. These negative thoughts can limit your opportunities,
confidence, relationships and health. Take this weight loss journey as
an opportunity to turn your thoughts around. Take the time to practice
positive thinking as much as you have practiced self-disapproval. You
can do it!
Set smart, achievable daily goals.
These include gradually decreasing the amount of caffeine, carbonated beverages,
high sugar foods and fatty foods you consume; gradually increasing your
physical activity; eating at a slower pace; reducing meal portions and
quitting smoking. Remember, only set attainable goals - do not overwhelm
yourself by tackling too much at one time. Every bit of effort makes a
Reward yourself for accomplishing your goals. Every step you take toward
achieving your weight loss goals is worthy of self-praise. Reward yourself
for becoming one step closer to a happier, healthier you.