“I don’t want to regain weight. I’m not so sure that I want to go back to a regular diet either. What if my cravings come back?” I hear you and I hear this a lot. These questions are totally valid. How do you eat for long term success after bariatric surgery? Let’s go beyond the surgery and look at 7 smart-eating tips for bariatric success now and down the road.

RESOURCES:

FREEBIE: Protein: 10 tips that work daily for a successful journey

Helpful podcast episodes:

Can’t Poop? Add these 7 foods to your diet

Conquering the Big C: Constipation after WLS

Can you really eat carbs?

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Tips discussed in depth:

1. become aware of the size of your bites
2. ditch the grazing
3. divide food into 3 meals + 1-2 snacks
4. eat protein first
5. deep dive on protein
6. choose smart carbs
7. focus on fluids

It’s not the before mindset, it’s the after surgery mindset a few years down the track when you fall back into those old habits.That’s the headspace no one talks about prior to surgery. Until now. You don’t want to miss this. Bariatric psychologist Dr. Connie Stapleton joins me to share what to do down the road when the wheels fall off. Whether its from self sabotage, or sabotage by those who love you, emotional eating, bullying, depression…/whatever it is…we’re talking about how to go from a setback to a comeback and regain control of your bariatric lifestyle.

Podcast Guest:

Connie Stapleton, Ph.D.

Website: http://www.conniestapletonphd.com

BariAftercare: The Podcast

Mind Prep The Book: How To Prepare for Bariatric Surgery and Live as a Healthy Post-Op: Mind Prep: The Book

BariAftercare Daily Progress Journal

Visit Procarenow.com now for all of your vitamin and mineral, calcium and protein needs. Use Code: Susan10 to save $

You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%

RESOURCES

Freebie: Sheet Pan Dinners

EP 100 Transfer Addiction

This is an exciting time, isn’t it? You’ve had metabolic and bariatric surgery and your new transformation has begun. But who are we kidding? It can also be a time of confusion and uncertainty. What do you eat now? In the next few days? What about these first 6-8 weeks? It can be overwhelming but I’m here to help you. I have helpful tips and suggested recommendations so you get the best outcome on your new journey.

Tip 1: you will fill up much more quickly than you did before surgery. Because you don’t have a lot of room for quantity, eat your protein food first. Chew it so well that you’re like a blender and it becomes pureed similar to baby food in your mouth. You want to get in that 60-80 grams of protein a day so starting with it first helps you be successful with that daily goal. Plus protein makes you feel full and satisfied.

Tip 2: this is the time to learn to eat very slowly with a meal taking 20-30 minutes. I know, unheard of here in the US where our meals tend to be gulp and go. Taking your time lets you feel and learn fullness cues. Stop when you are full and prevent vomiting and the stretching of your pouch from overeating.

Tip 3: now is the time to separate liquids from solid food. What does that mean? You may have heard it call the 30-30 rule. It means to drink your beverages 15-30 minutes before you eat and 30 minutes after you eat. Why does this matter? Your capacity for food is much smaller and you want to meet your food and fluid goals. You will accomplish this more easily by separating liquids from food. Remember 8+ cups of water or 2 plus liters is what you are aiming for each day along with your food.

Resources mentioned:

EP 50 How to choose the best protein powder

The 30-30 rules: do you need to follow it?

Visit Procarenow.com for all of your vitamin, calcium and protein needs. Use Code: Susan10 to save $

You can share the message of hope, healing and transformation with your purchase from NewHopeGirls.com Use code TRANSFORM to save 15%