How Do I Make This Work for Me?

Embarking on your journey after bariatric surgery is a significant step toward a healthier you. However, ensuring long-term success requires more than just the surgery itself—it demands lasting changes in nutrition, mindset, and fitness habits. This month, our theme is "How Do I Make This Work for Me?" where we focus on adapting common practices and tweaking them to fit into your unique lifestyle. Let's explore how you can tailor your approach to achieve sustainable results.

Nutrition: Personalizing Your Plate

One size does not fit all when it comes to nutrition, especially after bariatric surgery. Here are some tips to help you customize your diet for lasting success:

1. Understand Your Needs: Your new stomach size and altered digestive system mean you'll need to eat smaller, nutrient-dense meals. Focus on high-protein foods, as protein is crucial for muscle repair and satiety.

2. Meal Planning: Plan your meals ahead of time to avoid impulsive eating. Use apps like MyFitnessPal to track your intake and ensure you're meeting your nutritional goals. Remember, meal planning isn't about perfection—it's about creating a roadmap that you can adjust as needed.

3. Mindful Eating: Practice mindful eating by paying attention to hunger cues and savoring each bite. This helps prevent overeating and makes meals more enjoyable. Minimize distractions like TV or phones to create a calming mealtime environment.

4. Experiment with Recipes: Adapt your favorite recipes to fit your new dietary requirements. For example, swap high-carb ingredients with low-carb alternatives or incorporate more vegetables into your dishes. The key is to make healthy eating enjoyable and sustainable.

Mindset: Building a Resilient Attitude

Your mindset plays a crucial role in your post-surgery journey. Here's how to cultivate a resilient attitude that supports your goals:

1. Set Realistic Goals: Instead of aiming for rapid weight loss, focus on achievable, incremental goals. Celebrate small victories along the way to stay motivated.

2. Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself of your progress and the reasons you chose this journey. Positive self-talk can boost your confidence and keep you focused on your long-term goals.

3. Support System: Surround yourself with a supportive network of friends, family, or fellow bariatric patients. Join professionally managed support groups, both online and offline, where you can share experiences, seek advice, and find encouragement.

4. Embrace Flexibility: Understand that setbacks are part of the process. Instead of getting discouraged, view them as learning opportunities. Flexibility in your approach allows you to adapt and continue moving forward.

Fitness: Finding What Works for You

Incorporating fitness into your routine is essential for overall health and weight management. Here’s how to make it work for you:

1. Start Slow: Begin with low-impact activities like walking, swimming, or cycling. Gradually increase the intensity and duration of your workouts as your fitness level improves.

2. Enjoyable Activities: Choose exercises that you enjoy. Whether it's dancing, hiking, or yoga, engaging in activities you love makes it easier to stick with them.

3. Consistency Over Intensity: Focus on building a consistent exercise routine rather than pushing for high intensity. Regular, moderate exercise is more beneficial and sustainable in the long run.

4. Set Fitness Goals: Set specific, measurable fitness goals, such as walking a certain number of steps each day or completing a workout challenge. Tracking your progress can help you stay motivated and see the results of your efforts.

The journey to long-term success after bariatric surgery is deeply personal and requires a tailored approach to nutrition, mindset, and fitness. By adapting common practices to fit your unique lifestyle, you can create sustainable habits that support your health goals. Remember, the key is not perfection but progress. With patience, persistence, and a positive attitude, you can make this journey work for you.

Ready to take the next step? Start small, stay consistent, and don’t hesitate to seek support when you need it. Let's make this work for you, together! Join me in MBK Monthly for side by side guidance through your journey from start to finish!