Punching through plateaus

Following weight-loss surgery, some patients experience a stall in weight loss before they reach their target body weight. While this may cause some concern, rest assured that it is common and part of your weight-loss journey. However, if the plateau in weight lasts more than a few weeks, you may want to take time to reflect and verify you are following the recommendations made by your care team.

Mental Reset

If you feel stuck, think about the following points to get refocused on your ‘why’ and boost motivation.

• Remind yourself of what motivated you to pursue bariatric surgery in the first place.
• Be your biggest cheerleader and focus on positive self-talk.
• Make a list of your non-scale victories.
• Ask yourself “What’s changed between when I was losing weight and now?” The answer may give you a clue on where to focus.

Four Essentials for Weight Loss

It’s easy to relax over time and not be as diligent with food choices and exercise. Getting back to basics is a powerful way to reset and restart weight loss.

​Nutrition

• Food Frequency: Prep food ahead of time to make sure you get your 5-6 small meals per day. Protein drinks and protein waters count as meals.
• Serving Size: Eat 1/2- 3/4 cups of food volume per meal. Measuring and logging food can help with awareness and making sure you’re on track.
• Food Choices: Plan for 60-90 grams of protein per day. Protein-rich foods are to make up 3/4 of each meal. Then, fill in with fiber-rich veggies and fruits. Strive to avoid or limit grains.
• Calorie Intake: Generally, the goal is between 600-900 calories per day during the first six months, and potentially 700-1,200 calories per day after, depending on your situation. Your personalized recommendation is set in collaboration with your dietitian.

Water

• Drink 64+ ounces of water per day.
• Liquids that are free of calories, sugar, alcohol, caffeine and carbonation count towards your daily goal.
• Remember, don’t have anything to drink 10 minutes before you eat, while you’re eating or for 30 minutes after you complete a meal.

Vitamins

• Taking vitamins daily is an essential part of your health and well-being.
• Each person has individualized requirements depending on their bariatric procedure and bloodwork lab results.

Exercise

• Strive to exercise 4-6 days per week and 45+ minutes per session.
• Include cardiovascular and strength training exercise in your weekly fitness routine.
• Physical activity is a celebration of what our bodies can do – it isn’t a punishment!

Don’t hesitate to reach out to the Center for Weight Loss & Wellness team for support. Our medical providers, dietitians and mental health professionals are available to you at any stage in your journey.