Weight Loss Surgery

Is It Safe to Use GLP-1's Like Mounjaro for Weight Regain After Bariatric Surgery?

Mon, 30 Jun 2025 17:32:35 GMT

My experience using GLP-1's with my Weight Regain Ladies, after Bariatric Surgery.

Weight Regain After Bariatric surgery:

Weight regain after bariatric surgery can feel confusing, frustrating, and even shameful, but you're not alone. As a GLP-1/ Bariatric dietitian and Emotional eating coach with over 30 years of experience, I’ve worked with hundreds of women who’ve felt lost after regaining weight post-surgery.

Many come to me asking the same question:

“Is it safe to use GLP-1 medications like Mounjaro,Wegovy or Ozempic to help with weight regain after WLS?”

The short answer is: YES, when used correctly, and with my support. But there’s a lot more to it than just taking an injection.

Why You Regain Weight After Weight Loss Surgery:

First it's important to understand why you may regain weight after having weight loss surgery. In my experience it comes down to the reliance on the surgery to do all the work. The reality is that Bariatric surgery is merely a tool, however when you've struggled with your weight for most of your life and tried every FAD diet out going, you become programmed for instant results and who could blame with the cost of surgery. After the surgery you have a honeymoon period where you're losing weight with ease and this lures you into a "false sense" of security... until the weight loss slows down and the long stalls hit. Suddenly you feel let down by the surgery and begin to lose faith as the hunger returns. It's a very unsettling place to be if you don't have support. And most of the women I support with regain have had either no support or very little.

Why Women May Consider GLP-1s After Surgery

GLP-1 medications such as Mounjaro , Ozempic , and Wegovy were originally developed for managing diabetes, but their appetite-suppressing effects have made them popular tools for weight loss. These medications work by slowing down digestion, reducing hunger hormones, and quietening the mental food noise that many women struggle with once they begin to regain weight after surgery.

My Approach: Micro dosing for Maximum Impact

The women I work with have learned that they need support and aren’t looking for a quick fix, they want clarity, control, and to feel like themselves again. That's why I use a micro dosing approach , where we stay at very low doses, typically no higher than 2.5mg of Mounjaro.

This helps to:

Take the edge off hunger
Reduce cravings and food noise
Recreate that focused, empowered feeling during the honeymoon phase

Once we’ve quietened the food noise, we go deeper working on nutrition , movement , and emotional eating . Because injections might lower your appetite, but they don’t teach you how to eat well, cope with stress, or build sustainable routines.

It’s Not Just About the Jab

GLP-1's are a tool, not magic wands. Without guidance, it’s easy to under-eat, lose muscle, or fall into restrictive patterns that can harm your long-term results.

That’s why my support includes:

Post-op meal plans that nourish, not deprive
Step By Step Guidance on movement and exercise that feels achievable
Deep work on emotional triggers and self-sabotage patterns
Ongoing motivation and mindset support to rebuild trust with your body

Most women I support don’t stay on GLP-1's long-term. The goal is to create space and clarity , then build solid, lifelong habits.

Is It Safe for You?

GLP-1's can be a safe and effective option for weight regain, especially when you're supported by someone who understands both bariatric recovery and the complexity of emotional eating. You will need to meet criteria i.e BMI>30 or BMI>27 with a co morbidity like type 2 diabetes, hypertension or heart disease.

If you’re feeling stuck, overwhelmed, or unsure what to do next, I invite you to explore my GLP-1 Toolkit a step by step digital guide to fuel your body, create healthy habits and overcome emotional eating. It walks you through the steps I use with my one to one clients.

Ready to Reset?

✨ Download the GLP-1 Toolkit use code " GLP10 " for £10 OFF
✨ Enquire about one to one support email: enquiries@thedietologist.co.uk

You're not broken. You just need the right tools and the right support, and I’m here to help you find your way back.

The Smart Way to Use GLP-1

Tue, 17 Jun 2025 12:20:39 GMT

Micro dosing GLP-1's for Fast Sustainable Weight Loss

If you’re a woman in your 40s or 50s navigating weight gain, hormonal changes, and stubborn belly fat, and you’ve been thinking about trying GLP-1 medications like Ozempic , Mounjaro , or Wegovy you’re not alone.

These weight loss injections have become increasingly popular, especially among women dealing with menopause-related weight gain. But with the excitement comes a lot of overwhelm, confusion, and fear, particularly around side effects, cost, and how to stop taking the medication long term. That’s why micro dosing GLP-1's is gaining attention, and it might just be the smarter, gentler way to use these medications without risking burnout, extreme hunger when you stop, or nutritional deficiencies.

Let’s explore how it works and how one woman lost 10lbs in just 2 weeks by following this exact approach (without jumping straight to the highest dose).

What Is Microdosing GLP-1 for Weight Loss?

GLP-1 medications like Mounjaro and Ozempic are designed to help regulate blood sugar, slow down digestion, and reduce appetite. Most people start at a “standard” dose, often 2.5mg, before quickly increasing the dose every few weeks. However micro dosing means starting at a lower dose than usual and staying there longer. This approach is especially helpful for:

Reducing or avoiding side effects like nausea, fatigue, or constipation
Making the medication more affordable long term
Allowing your body to adjust slowly while you build better eating habits
Supporting a smoother transition when coming off the medication

While not yet a standard medical protocol, I use micro dosing, for the women I work with, to reduce side effects, save money and get the best weight loss results, especially when paired with proper nutrition, support, and a structured plan like the GLP-1 Smart Results Toolkit.

Who Is Mounjaro (Tirzepatide) For?

Mounjaro (also known by its generic name Tirzepatide) is a GLP-1/GIP receptor agonist that was originally developed to help manage blood sugar in people with type 2 diabetes. It’s now being used for weight loss, particularly in those who meet specific clinical criteria.

You may be eligible for Mounjaro if you meet the following criteria:

BMI of 30 or higher (classified as obese), or
BMI of 27 or higher with a weight-related health condition such as:
Type 2 diabetes
High blood pressure
High cholesterol
PCOS (Polycystic Ovary Syndrome)
Sleep apnoea

In the UK, private clinics are increasingly offering Mounjaro to women who have tried other weight loss methods without long-term success. Always consult a healthcare professional before starting any medication.

Note: You don’t have to be on the highest dose to get results. As you’ll read below, micro dosing can be a more affordable and gentler way to approach Mounjaro.

A Real-Life Case Study: Menopause, Weight Gain & a Smart GLP-1 Strategy

Take Angela, 52, a woman who had gained nearly 2 stone during menopause. After trying calorie-counting, HIIT workouts, and cutting carbs nothing shifted. She felt frustrated, tired, and uncomfortable with the belly fat.

Angela started Mounjaro and micro dosed, following the GLP-1 Smart Results Toolkit for support. The toolkit guided her to:

Fuel her body with a 1500kcal high-protein plan
Hit her fibre and hydration goals
Gently track hunger, energy, and stress
Introduced steps and strength in a way that felt possible for her.

In just 2 weeks , Angela lost 10lbs not from starvation, but from finally fuelling her body properly while her appetite was gently supported. She stayed on the lowest dose for 6 months before moving to 5mg , then micro dosed again as she weaned off without rebound hunger or weight gain.

“The toolkit made everything easier, I didn’t have to second-guess myself or rely just on the scale. It felt like a reset for my body and my mind.”

Why GLP-1 Alone Isn’t Enough

You might lose weight on GLP-1's without changing much else at first . But if you’re not feeding your body properly, the moment you come off the injections, the weight often creeps back… and quickly.

GLP-1 medications don’t teach you how to:

Hit your protein goals
Stabilise blood sugar
Manage emotional eating
Stop relying on the scale to define success

That’s where the GLP-1 Toolkit comes in so you get the structure, support, and strategy you need from day one.

What’s Inside the Toolkit?

✔️14-Day High Protein Meal Plan (1500 kcal, balanced for weight loss + energy)
✔️ Step-by-Step Guide for Starting, Micro Dosing & Weaning Off GLP-1
✔️ Protein Goal + Calorie Calculator
✔️ Step-By-Step Exercise Guide Steps To Strength
✔️ Mindset Support + Hunger/Emotion Trackers
✔️ Weaning Protocol to Save £££s and Avoid Rebound
✔️ Toolkit Updates for Ongoing Support

Whether you’re just starting or already using a GLP-1 medication, this toolkit helps you get results without the side effects and protect those results long after the injections stop.

You Don’t Have to Go All In to Get Results

Micro dosing isn’t about doing “less” it’s about doing things smarter . When you start small, fuel well, and have a plan your results become sustainable. You lose the weight, keep it off, and feel in control again. And you don’t have to waste time trying to work it out yourself.

The GLP-1 Weight Loss Toolkit is here to walk with you, every step of the way. Because it’s not just about shrinking your body it’s about building trust with it again.

HOW TO GET BACK ON TRACK AFTER WEIGHT LOSS SURGERY

Tue, 10 Dec 2024 10:58:48 GMT

P ART 2 - Actionable Steps To Get Back On Track

How to Get Back on Track After The Festive Season and Create Food Freedom

If you’ve noticed weight creeping up, don’t worry—there are ways to get back on track. Here are some strategies for developing habits that support long-term weight loss and food freedom.

Establish a Meal Routine

Building a routine around meals can help reduce impulsive eating. Try planning out three balanced meals per day with a focus on protein, vegetables (fibre), and carbs. Avoiding extended gaps between meals can also reduce cravings. Plan your snacks and ensure they are high in protein e.g. Greek yoghurt with berries.

Portion Control

If you've slipped away from your side plate then it's time to revisit it. Small plates and bowls control portions, and give the illusion of that you're eating more than you are. Eating off a smaller plate is a game changer.

Avoid drinking with Meals

Avoid putting a glass of water at the table and keep yourself busy for 30 minutes after eating to distract you from drinking. Aim to plan the times you will drink your fluids throughout the day,

Practice Mindful Eating

Paying attention to hunger & fullness cues and slowing down during meals can help prevent overeating. A helpful technique is to take a pause after each bite or at least halfway through your meal to assess your fullness levels.

Develop a Positive Relationship with Food

Food is not just fuel; it’s also part of culture, celebrations, and comfort. Working on a healthy relationship with food means allowing yourself to enjoy meals without guilt and understanding that occasional treats are part of a balanced diet and lifestyle.

Manage Emotional Triggers

Identify your emotional triggers, whether it’s stress, boredom, or loneliness. Once you recognise these patterns, you can explore healthier coping/distraction strategies, such as journaling, taking a walk, or connecting with a friend. I created a workbook to help women with emotional eating.

How Van, The Dietologist, Can Help You Reverse Regain

Comprehensive Support to Get You Back On Track

My one-to-one support is designed specifically to help women like you regain control and get back on track after bariatric surgery.

Kerri lost over 10kg in a 6 weeks with personalised support and emotional eating guidance. Once she understood how to manage her food and habits, and also learn to enjoy the foods she loved without guilt she finally felt free from the diet yo yo!

Here’s what makes my program different:he felt more

Personalised Nutrition Coaching : We’ll work together to build a plan that aligns with your body’s needs, ensuring you feel satisfied and nourished.
Emotional Eating Management : I’ll help you uncover the emotional triggers behind your eating patterns and develop a healthier relationship with food.
Ongoing Accountability : With regular check-ins, I’ll be there to support and guide you, offering tools to help you stay consistent.
Community : Connect with like-minded women in the exclusive BBM community being led by a Van, including weekly accountability!
24/7 Access to Resources : From e-books, recipes and a step-by-step video library, you’ll have resources at your fingertips for continued learning and motivation.

Next Steps to Take Control of Your Journey

Taking control after weight regain is possible, and you don’t have to do it alone. By reaching out for support, you can build habits that last and regain confidence in your journey. Here are two simple steps to get started:

Download the “Reverse the Regain” eBook : If you’re not ready for one to one support this resource is packed with tips and strategies to help you get back on track.

Book a Discovery Call : Let’s chat about how personalised support can make a difference in your journey.

Conclusion

Weight regain doesn’t have to define your weight loss journey. With the right support and strategies, you can reverse the regain , overcome challenges, and create a healthier relationship with food. You’re not alone in this—let’s work together to build lasting habits that lead to long-term success. Reach out today to start your journey back to wellness and confidence.

WHY WEIGHT REGAIN HAPPENS AFTER BARIATRIC SURGERY & HOW TO AVOID IT

Thu, 05 Dec 2024 09:00:00 GMT

PART 1

Addressing Weight Regain After Bariatric Surgery

Weight regain after bariatric surgery is a concern that many women face. While the surgery itself is a powerful tool for weight loss, maintaining results can feel challenging, especially as old habits begin to creep back in. Regaining weight can feel disappointing, but it’s important to remember that you’re not alone, and it’s a common experience.

As a bariatric dietitian and emotional eating coach, I specialise in helping women after weight loss surgery regain control and avoid the pitfalls that lead to weight regain. In this blog, we’ll discuss the factors behind weight regain, strategies for getting back on track, and how long-term support can help you create food freedom and achieve sustainable results.

Why Weight Regain Happens After Bariatric Surgery

Nutritional Habits That Lead to Regain

One of the main reasons for weight regain is the gradual return of old eating habits. Bariatric surgery limits how much you can eat initially, but over time, portions may increase if mindful eating habits aren’t maintained. Common nutritional pitfalls include:

Portion Control : Gradually increasing portions can lead to a feeling that you may have stretched your stomach pouch. In my experience, the women that I have worked with are no longer working with their tool and feel very overwhelmed because they think the surgery is broken or they don’t know where to start.

Not following the Post Surgery Guidelines: Eating soft/sloppy meals and snacks can lead to eating more and the fullness sensation will not last for 3-4 hrs, which means you're likely to want to snack between meals. Eating solid food takes effort, and overtime the old habit of eating quickly slips in or you find ways to cheat!

High-Calorie Choices : Leaning on high-calorie foods or “slider foods” that pass through the stomach quickly (like crisp, milkshakes, ice-cream, sweets, and ice cream) can lead to unintentional weight gain.

Protein Deficiency : Protein is essential after bariatric surgery. Without enough protein, it’s harder to stay full, leading to overeating or snacking between meals.

Emotional and Psychological Factors

Bariatric surgery changes the stomach but doesn’t necessarily address the relationship with food. Emotional eating and the old “dieting mindset” is a common factor that can drive weight regain post-surgery. Stress, boredom, loneliness, and other emotional triggers may lead to eating as a form of coping, which can feel difficult to manage alone.

Lack of Support

For many women, the follow-up support they receive after surgery is limited. Some providers offer very little support or none, others offer brief check-ins or short consultations every 3-6 months, which may not be enough to fully address the complexities of life after surgery. Without regular guidance, it’s easy to feel lost or discouraged, increasing the risk of weight regain.

Why Support Is Essential for Lasting Weight Loss

The Importance of Long-Term, Tailored Support

Having consistent, personalised support can make all the difference in maintaining your weight loss. When you have access to a support system, you’re less likely to fall back into old patterns and more likely to stay on track with your health goals.

Unlike short, sporadic follow-ups, long-term support provides:

Guidance on Emotional Eating : Learn to identify emotional triggers and build strategies to cope without using food.

Accountability and Encouragement : Regular check-ins help you stay motivated and celebrate your progress, even through challenges.

Customised Nutrition and Lifestyle Advice : As your needs change, having a tailored approach to food, habits and lifestyle can prevent setbacks.

Most women I work with know exactly what they should be eating but struggle to get organised with their food because they think they need to eat perfectly. I help them create balance, so they can eat the foods they love (intentionally) and lose weight. It’s not about being perfect it’s about being a REALIST!

IN PART 2 - I offer my tIps on "How To Get Back On Track After The Festive Season"

How To Avoid Weight Gain After Bariatric Surgery Over The Christmas Break

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 14 Nov 2024 11:18:42 GMT

A Festive Survival Guide To

"Staying on Track" This Christmas

Introduction

The Christmas season can feel like a minefield after bariatric surgery, with festive gatherings, indulgent treats, and the holiday pressure to join in, can make it all challenging to stay on track with your weight loss goals. But here’s the good news: you can enjoy the festive season without sabotaging your hard-earned progress. This guide offers practical advice to help you navigate Christmas parties, family gatherings, and Christmas Day itself with confidence. Remember, it’s about creating balance—not perfection.

1. Setting the Right Mindset for the Festive Season

Christmas isn’t just about food and drink; it’s about connection, celebration, and joy. Shifting your focus from the food to the experience can help you enjoy the festivities without feeling restricted.

Balance Over Perfection: Give yourself permission to enjoy holiday treats in moderation. Be intentional and plan out which foods you’d like to eat and when! Aiming for balance can relieve some of the pressure and keep you from feeling deprived.
Reframe Your Mindset: View holiday events as chances to connect rather than food-focused gatherings. Engage in conversations, enjoy the decorations, and make memories without feeling obligated to indulge.

2. Surviving the Christmas Party Scene

Festive parties often come with alcohol and high-calorie foods that can feel hard to navigate. Here are some ways to stay on track without feeling left out:

Manage Alcohol Intake: If you’re drinking, go for lower-calorie options like wine spritzers or spirits with a diet mixer, and sip slowly. Drinking water between alcoholic drinks helps you stay hydrated and reduces the effect of alcohol. Remember you will be a “cheap date” after bariatric surgery!
Eat Smart at Buffets: Check out the buffet before you dive in. Choose protein-rich foods like lean meats, seafood, or cheese, which keep you fuller for longer. Limit high-carb or sugary items that could make you feel sluggish or make you dump.
Have a Pre-Party Snack: Having a light snack before going to the event will prevent you from feeling ravenous and overeating.
Navigate Social Pressures: If anyone asks why you’re eating smaller portions, a simple “I’m pacing myself to enjoy everything” can politely sidestep the question.

3. Christmas Day: Enjoying Traditions without Overeating

Christmas Day is filled with tempting food and sweet treats. The trick is to enjoy them without going overboard.

Don’t Skip Breakfast: Starting with a protein-rich breakfast can stabilise your blood sugar, help you feel full and curb cravings later in the day.
Balance Holiday Foods: Enjoy a little of everything but focus on portion sizes. Try filling half your small plate with protein and veggies to stay full and satisfied.
Practice Mindful Eating: Slow down and savour each bite. By eating mindfully, you can enjoy the flavours and feel satisfied without needing to overeat.
Use a Smaller Plate: A smaller plate helps control portions and can make it look like you’re indulging without overdoing it.

4. Navigating Holiday Triggers for Emotional Eating

The holidays can bring stress, which often triggers emotional eating. Here are some ways to recognise and manage these moments without turning to food:

Identify Triggers: Are family dynamics, financial stress, or busy schedules impacting your mood? Acknowledging these triggers is the first step to handling them healthily.
Have a Coping Strategy: When you feel an emotional eating urge, slow down and find a distraction to overcome the urge, journaling, going for a walk, or chatting with a supportive friend really can help. Keeping a few coping mechanisms in mind to help you get through challenging moments.
Stay Mindful of Stress Levels: Make time for self-care, whether it’s taking a break from planning Christmas festivities, practicing deep breathing, or setting boundaries with family or friends.

5. Maintaining Healthy Habits Throughout the Festive Season

Consistency in healthy habits can keep you feeling grounded and balanced, even with Christmas treats around.

Stick to Regular Eating Times: Avoid skipping meals to “save up” for a big meal or buffet. This can lead to overeating later and feeling uncomfortable. Stick to your normal schedule with balanced meals throughout the day.
Move Whenever You Can: If you’re up for a walk after dinner or dancing at a party, it can be a fun way to stay active without feeling like a chore. If you have introduced exercise aim to keep up with the routine over the Christmas break. Remember your weight loss and maintenance is all about healthy habits.
Stay Hydrated: Drinking water not only keeps you hydrated but also helps with weight loss and curbs hunger and manage cravings.

6. Top Tips from Bariatric Surgery Patients to Stay on Track

Here are some helpful strategies from my clients who’ve had bariatric surgery have found useful during the holidays:

Protein First: Always start with protein to help you stay full and keep blood sugar levels steady.
Bring a Bariatric-Friendly Dish: If you’re attending a party, consider bringing a high-protein, low-carb dish. It’s a great way to ensure there’s a healthy option you can enjoy.
Focus on Small Wins: Whether it’s drinking enough water or sticking to protein portions, celebrate your small victories—they add up!
Don’t forget to have fun: Christmas can be a triggering time for most women after bariatric surgery. Have fun, use the time to catch up with loved ones and make special memories.

7. Remember: Progress Over Perfection

It’s natural to feel some pressure to “stay perfect,” especially during the festive season. But perfection isn’t the goal. Focus on progress and self-compassion and remember that one indulgence won’t undo all your hard work. If you do feel like you’ve overindulged, don’t dwell on it. Just get back on track at your next meal and keep moving forward.

Conclusion

Navigating the holiday season after bariatric surgery doesn’t mean missing out on the fun. By focusing on mindful choices, prioritising protein, and setting a balanced mindset, you can enjoy the festive season while staying aligned with your weight loss goals.

For more personalised support, book a discovery call with me today. Give yourself the gift of accessing the support you need to make your weight loss surgery a long-term success. Let’s make this your healthiest, happiest Christmas yet!

"Mounjaro, Ozempic, & Wegovy: The Ultimate Guide to Weight Loss Injections – Benefits, Costs, and Long-Term Results"

Wed, 23 Oct 2024 13:18:26 GMT

How These Revolutionary Weight Loss Medications Work, Who Qualifies, Side Effects, and Expert Tips for Success

Introduction

Weight loss injections have become increasingly popular as a treatment option for those struggling with obesity. Mounjaro, Ozempic, and Wegovy are three well-known drugs used to support weight loss by mimicking hormones in your body that send signals to the part of your brain responsible for appetite and hunger.

Despite the hype, it's important to remember there is no such thing as a magic bullet for weight loss - injections won't be suitable for everyone and all treatments have their pros and cons. The weight-loss effects will only last as long as you're taking the drugs. Once you stop, your appetite will return to normal, and you'll regain at least some of the weight lost. Hence, it’s important to work on nutrition and lifestyle changes to keep the weight off.

What Are Weight Loss Injections?

Mounjaro, Ozempic, and Wegovy are prescription medications that aid weight loss by affecting the hormones that control hunger and fullness. These drugs belong to the GLP-1 receptor agonist class of medications, which were initially developed for managing type 2 diabetes. Their ability to reduce appetite and promote weight loss has made them valuable tools for people seeking to lose weight.

The Difference Between Mounjaro, Ozempic, and Wegovy

While Mounjaro, Ozempic, and Wegovy all help with weight loss, they work in slightly different ways, targeting different hormones and belonging to different generations of weight loss medications.

Mounjaro (Tirzepatide): This is a dual-acting drug that targets two hormones: GLP-1 (Glucagon-like peptide-1) and GIP (Glucose-dependent insulinotropic polypeptide). It belongs to the next generation of weight loss medications, offering more comprehensive metabolic benefits. This dual action not only helps regulate appetite but also improves blood sugar control, making it especially beneficial for people with type 2 diabetes.

Ozempic (Semaglutide) : Ozempic is a second-generation GLP-1 agonist that mimics the GLP-1 hormone to help lower blood sugar levels, slow stomach emptying and reduce hunger. It is primarily developed for diabetes management.

Wegovy (Semaglutide ): Like Ozempic, Wegovy contains Semaglutide, but at a higher dose, designed specifically for weight management. As a second-generation GLP-1 agonist, it works similarly to Ozempic, but the increased dosage makes it more effective for weight loss in people with a higher BMI.

These differences in hormone targeting and dosing offer patients more options depending on their medical needs and weight loss goals.

NB: Ozempic is licensed for Diabetes management in Type 2 Diabetics.

How Do Mounjaro, Ozempic, and Wegovy Work?

These medications are once weekly injections that work by mimicking hormones in your body that affect appetite and fullness. They all slow down the emptying of your stomach, which helps you feel full longer. Additionally, they act on the brain to reduce hunger signals, making it easier to eat less and lose weight over time.

Mounjaro’s dual action provides an additional benefit for regulating blood sugar and controlling appetite, while Ozempic and Wegovy, focus on mimicking GLP-1 to suppress hunger and slow digestion.

Who Qualifies for Weight Loss Injections?

To qualify for weight loss injections like Mounjaro, Ozempic, or Wegovy, you generally need to meet these criteria:

Body Mass Index (BMI): A BMI of 30 or higher classifies as obesity, which qualifies you for these medications.
Health Conditions: If your BMI is 27 or higher, you may qualify if you also have a weight-related condition like type 2 diabetes, high blood pressure, or sleep apnoea.

A healthcare provider will assess your medical history and determine if you are eligible based on your individual needs.

Dosing and Administration

Starting Doses: Ozempic and Wegovy both start at 0.25 mg weekly, while Mounjaro also begins at a low dose. The dosage is gradually increased over several weeks to avoid side effects and give your body time to adjust.
Maximum Doses: Ozempic has a maximum dose of 1 mg weekly, while Wegovy can go up to 2.4 mg weekly. Mounjaro’s maximum dose varies based on individual tolerance and progress.
How and Where to Inject: The injections are done subcutaneously (under the skin) in the abdomen, thigh, or upper arm. All three medications are administered once weekly for ease and consistency.

Availability and Cost of Weight Loss Injections

In the UK, the cost of weight loss injections varies depending on the provider and the specific medication. Here's a very general breakdown:

Wegovy (Semaglutide): Costs for Wegovy typically start at around £169 per month for the lowest dose, increasing to about £269 for the highest dose

Ozempic (Semaglutide): While primarily used for managing type 2 diabetes, it’s often prescribed off-label for weight loss. Costs generally range from £170 to £299 per month

Mounjaro (Tirzepatide): Mounjaro is currently more expensive, with costs from £150 - £200 plus per month.

These weight loss injections are prescribed privately from specialist medical clinics, pharmacies such as Boots, Superdrug, and other online services. The exact price may also vary slightly between providers, especially for higher doses. They are not typically available on the NHS for weight loss purposes, except in cases where they are prescribed for managing type 2 diabetes.

Potential Side Effects:

As with any medication, these weight loss injections come with potential side effects. Common side effects include:

Nausea
Diarrhoea or constipation
Fatigue
Abdominal pain
Low blood sugar (for those with diabetes)

These side effects are generally mild and improve over time, but more serious issues like pancreatitis are possible, so it’s important to work with your doctor and dietitian to monitor your health.

Do You Regain Weight After Stopping Injections?

It’s possible to regain weight once you stop taking Mounjaro, Ozempic, or Wegovy. This is because the medications’ appetite suppressing effects wear off, leading to an increase in hunger and potentially overeating. However, this doesn’t mean your weight loss is temporary. By working with The Dietologist , you’ll learn to adopt sustainable lifestyle changes—such as a healthier diet, regular exercise, and emotional habit management—you can maintain your weight loss over the long term.

Supporting Your Weight Loss Journey with a Dietitian

While weight loss injections can be effective, they are not a standalone solution. To achieve long-term success, a comprehensive approach that includes proper nutrition, emotional eating support, lifestyle changes and exercise is essential. Here’s how The Dietologist can help:

Diet and Nutrition: A personalised plan with a focus on high-protein, nutrient-dense foods will enhance the effectiveness of the injections. Proper nutrition is key to maximising fat loss and maintaining muscle mass.
Emotional Eating Support: Addressing emotional eating habits is crucial for long-term weight management, and my program includes dedicated support for this.
Exercise: Regular physical activity is important to improve your metabolism and support sustained weight loss. Knowing which types of exercise promote fat loss and improve your metabolic health is essential.
Protein Intake: Ensuring sufficient protein intake helps fullness, preserve lean muscle and supports metabolism.

With expert support from The Dietologist, including personalised plans, regular check-ins, and emotional eating coaching, you’ll have the tools you need for long-term weight loss success.

The Best Diet to Follow While Using Weight Loss Injections

When using weight loss injections, it’s important to follow a balanced diet that supports your weight loss goals:

Protein: Focus on lean proteins like chicken, fish, eggs, and plant-based sources to help maintain muscle mass.
Healthy Fats : Include healthy fats from avocados, nuts, and olive oil to keep you feeling satisfied.
Fibre : Add fibre-rich foods such as vegetables, fruits, and whole grains to support digestion and satiety.
Hydration: Staying hydrated is essential, especially if you experience nausea or digestive side effects from the injections.

With the right diet and mindset, you can enhance the benefits of your weight loss injections and achieve long-lasting results.

Conclusion

Weight loss injections like Mounjaro, Ozempic, and Wegovy offer powerful tools to support your weight loss journey, but they work best when combined with healthy lifestyle changes. As a Weight Loss/Bariatric dietitian and emotional eating coach , I can provide the personalised guidance and support you need to succeed. With a combination of fuelling your body for weight loss, emotional eating habit management, and ongoing accountability, we can work together to achieve your long-term weight loss goals.

Book a discovery call with The Dietologist today to find out more and get started on your path to lasting weight loss success.

Weight Loss Friendly Hot Smoked Salmon Bites

Mon, 14 Oct 2024 17:48:45 GMT

We put these together with leftovers from the fridge. No hard and fast measurement- just trust the process. This recipe is appropriate once you are on solids and beyond and able to manage a bit of spice in your food. If you don't like chilli swap the hot smoked salmon for a plain smoked salmon fillet. This meal is a freat source of omega 3 and protein after weight loss surgery.

Ingredients Serves one (Bariatric Portion)

1 hot smoked salmonfillet
Handful of coriander chopped
1 spring onion (finely sliced)
1 heaped tablespoon of sweetcorn (drained)
A squeeze of Sriracha Mayonnaise
3 - 4 Rice sheets cut in half
Parchment paper or liner for the Air Fryer

Lets put it together:

Mash the hot smoked salmon in a bowl with a fork and add the chopped coriander, sliced spring onion, sweetcorn and Sriracha Mayonnaise.
Mix it altogether and set aside whilst you prepare the Rice paper sheets.
Cut the rice paper sheets in half and lightly soak in a plate of water for 15 seconds.
Place the 1/2 sheet of rice paper on a chopping board and add a heaped tablespoon of mixture.
Wrap the rice paper around the mixture to make into a square.
Don't worry too much about the shape.
Make sure you wrap each parcel well so the mixture doesn't leak.

Place all the parcels (on the parchment paper)in the Air fryer and cook at 200c for 15-20 minutes- turn half way through cooking.

Served with dark soy sauce with a dash of chilli oil for that extra kick. (Chilli oil optional)

Don't forget to chew, chew, chew!

Enjoy

Van x

UNLOCKING WEIGHT LOSS SUCCESS: A COMPREHENSIVE GUIDE TO WEGOVY/OZEMPIC WEIGHT LOSS INJECTIONS

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 03 Apr 2024 11:09:37 GMT

In the constant quest for effective weight loss solutions, Wegovy has emerged as a promising contender. This ground breaking weight loss drug contains Semaglutide, a key ingredient that has shown remarkable results in regulating appetite and aiding in weight loss. In this blog, we'll explore the ins and outs of Wegovy, from its availability on the NHS to its mechanism of action and shed light on essential considerations for those considering this innovative weight loss injection.

1. **Understanding Wegovy:**

Wegovy is the brand name for a weight loss injection that incorporates Semaglutide, a glucagon-like peptide-1 (GLP-1) receptor agonist. This active ingredient plays a crucial role in regulating blood sugar levels and, in turn, influencing appetite control. It comes as a weekly injection to help you lose weight, alongside diet, exercise, and lifestyle changes.

2. **Availability on the NHS:**

As of now, Wegovy is not widely available on the NHS. It's advisable to consult with your GP to be referred into your local NHS Weight Management service.

3. **BMI Criteria for Wegovy:**

To be eligible for Wegovy individuals need to meet the following criteria:

a weight-related health condition, including cardiovascular disease, high blood pressure or heart disease.
obesity, classed as a Body Mass Index (BMI) of 35 or more

You may also be prescribed Wegovy if you have a BMI of 30 to 34.9 and have been referred to a specialist weight management clinic.

If you're from an Asian, Chinese, Middle Eastern, Black African, or African-Caribbean background you may qualify for Wegovy with a lower BMI.

4. **How Wegovy Works:**

Wegovy operates by mimicking the function of GLP-1, which helps regulate blood sugar and appetite, hence promoting feelings of fullness and reducing cravings. For optimum results with Wegovy weight loss injections, a healthier diet, improved relationship with food and lifestyle support from an experienced weight loss dietitian is necessary to ensure you preserve your muscle mass and learn to eat balanced meals to support weight loss.

5. **Wegovy vs Ozempic:**

While both Wegovy and Ozempic contain semaglutide, they serve different purposes. Wegovy is specifically designed and licensed for weight loss, whereas Ozempic is primarily licensed for managing type 2 diabetes.

6. **Effectiveness of Wegovy:**

Studies have shown that Wegovy is highly effective in promoting weight loss. However, its success is most prominent when complemented by other essential lifestyle changes, including diet, exercise, stress management, and quality sleep.

7. **Lifestyle Factors and Weight Loss: **

Emphasising the importance of holistic weight loss, weight loss injections alone will not give you optimum results, the role of diet, exercise, stress management, sleep, exercise and working on your relationship with food to manage emotional eating and avoiding restrictive diets is also necessary to keep the weight off for good with Wegovy. For bariatric patients experiencing regain, Wegovy could be another tool to add to your tool kit alongside support from your Bariatric Dietitian to ensure you work on your relationship with food, diet and lifestyle for long term success to avoid regain once you come off the weight loss injection.

8. **Maintaining a Healthy Relationship with Food: **

Weight loss injections like Wegovy do not alter an individual's relationship with food. It's crucial to continue improving your relationship with food to stop the food binges, practice mindful eating habits , and avoid restrictive diets. Working with the Dietologist to support you with your weight loss transformation will heighten your results.

9. **Side Effects and Long-Term Risks: **

Like any medication, Wegovy has side effects. The most common are feeling or being sick, dizziness, headache, tiredness, stomach pain, indigestion, or diarrhoea. Rarer, but more serious, problems include gall bladder disease, inflammation of the pancreas and kidney issues.

Treatment with Wegovy is limited to two years and its long-term risks are still being studied. It's essential to be aware of potential risks and consult with a healthcare professional for personalised advice on its suitability.

10. **Where to Get Wegovy Injections:**

Wegovy injections are typically administered under medical supervision alongside dietetic support and costs can vary. To find out more you can contact me via enquiries@thedietologist.co.uk so I can put you in touch with healthcare providers to determine the most suitable clinic or pharmacy for obtaining Wegovy injections.

Summary:

In summary, Wegovy offers a promising avenue for individuals struggling with weight loss that want to avoid having bariatric surgery. While its availability on the NHS is currently limited, the efficacy of Wegovy, when coupled with diet, mindset, and lifestyle changes, makes it an option for those seeking sustainable weight management. As with any medical intervention, consult with healthcare professionals for personalised guidance and to assess potential risks and benefits.

Want to start your Wegovy Journey, complete your application here .

5 REASONS WHY A DIETITIAN IS YOUR WEIGHT LOSS SURGERY PARTNER

Mon, 18 Sep 2023 15:36:33 GMT

Deciding to undergo weight loss surgery, also known as bariatric surgery, is a life-changing decision. To lose weight and keep it off for good, you need comprehensive support and guidance, especially when it comes to nutrition, habits, fixing emotional eating and habits before and after the procedure. That's where an experienced bariatric dietitian becomes your invaluable partner. In this article, we'll explore five compelling reasons why having a bariatric dietitian by your side is crucial before and after weight loss surgery.

1. Embracing the Power of Nutrition After Bariatric Surgery:

The transformative impact of bariatric surgery brings significant changes to your body, including alterations in how it absorbs nutrients, hormones, and metabolism. During the recovery period and beyond , proper nutrition plays a vital role in facilitating healing, maintaining muscle mass, and preventing nutrient deficiencies. Your dietitian will work closely with you to help you fuel your body right, hit your protein goals and design personalized plans that cater to your unique needs and dietary preferences.

2. Navigating the Pre-Op Diet with Your Dietitian:

Before the actual surgery, you'll embark on a pre-operative diet , serving multiple essential purposes. Firstly, it helps reduce the size of your liver, making the surgery safer and more manageable for your surgeon. Secondly, it prepares your body for the upcoming changes. Your dietitian will be your guiding light, providing education and unwavering support to ease any pre-surgery anxieties.

3. Facing Long-Term Challenges with Your Dietitian's Support:

While bariatric surgery has proven effective for many, it's essential to understand and prepare for potential long-term complications. A Gastric bypass, gastric sleeve or a mini bypass is a common procedure and comes with risks like dumping syndrome, nutritional deficiencies, regain and gallstones. Here, your dietitian steps in to enlighten you about these risks, suggest suitable supplements, and help develop dietary & mindset strategies to prevent or manage these issues effectively.

4. Thriving on the Most Vital Nutrient Post-Surgery:

In the post-surgery phase, one nutrient takes centre stage - protein! Proteins are essential for tissue repair, muscle maintenance, and overall healing. Due to the reduced stomach size after bariatric surgery, focusing on protein-rich foods that provide essential amino acids becomes crucial. Your dietitian will expertly guide you in selecting the right protein sources and help you strike a balance with other nutrients for overall nutritional adequacy.

5. Unleashing the Power of Aftercare with Your Dietitian:

Choosing weight loss surgery is a commitment to a healthier you, not a quick fix. Proper aftercare is essential for long-term success. Your dietitian will be your steadfast supporter, helping you adapt to new eating habits, addressing emotional eating, and fostering a positive relationship with food. Additionally, they can introduce you to valuable resources like Pre and Post-Op E-books with Meal Plans & Recipes and the Beyond Bariatrics Membership, providing ongoing guidance and support.

Conclusion:

Embarking on the path of weight loss surgery is a significant decision that calls for careful planning and comprehensive aftercare . With a registered bariatric dietitian as your partner, you can confidently navigate the challenges of bariatric surgery. From crafting personalized plans to addressing post-surgery complications, your dietitian plays an indispensable role in ensuring long-term success and overall well-being. Remember, your journey to a healthier you begins with finding the right support from a qualified dietitian.

DEMYSTIFYING INSULIN RESISTANCE: THE KEY TO UNLOCKING YOUR POST-BARIATRIC WEIGHT LOSS JOURNEY

Mon, 18 Sep 2023 14:45:59 GMT

I’ve been working in the weight loss industry for over 30 years, and I'm thrilled to dive into a topic close to my heart, that might be the missing puzzle piece in your successful weight loss journey: insulin resistance.

Before we dig into this, I want to remind you that weight loss after bariatric surgery is a unique and transformative experience. It's not just about the numbers on the scale but embracing a healthier, happier you. So, let's keep it fun, informative, and empowering, just like we do in our " Beyond Bariatrics " membership community!

**Understanding Insulin Resistance: The Sneaky Culprit**

Imagine insulin as the superhero hormone that helps your body regulate blood sugar levels. It swoops in, carries glucose (energy) into your cells and organs to ensure you have energy to power through your day. But what happens when the cells are overloaded with energy (glucose) and start ignoring our friendly superhero? That's where insulin resistance enters the scene.

Insulin resistance is like that stubborn door that just won't open, so your body produces more insulin to get the job done, and that can lead to a rollercoaster of blood sugar levels.

Here's why it matters:

1. **Stalled Fat Loss:** Insulin resistance can make shedding the pounds feel like an uphill battle. The cells and organs are fully loaded with glucose (energy), hence the excess energy is stored as fat. The body tends to hold onto stubborn fat around the belly.

2. **Unpredictable Cravings:** Ever experienced sudden sugar cravings that seem impossible to resist? Blame insulin resistance. It can make your blood sugar levels spike and crash, causing those pesky cravings for sugary snacks.

3. **Energy Lows:** Feeling sluggish and fatigued? Insulin resistance can mess with your energy levels by preventing your cells from using glucose effectively.

Now, here comes the exciting part – understanding how nutrition can be your superpower in managing insulin resistance and achieving your weight loss goals!

**Balancing Blood Sugar Like a Pro**

Let's dive into some practical tips to help you tackle insulin resistance and keep those blood sugar levels stable:

1. **Choose Complex Carbohydrates:** Opt for a small portion of complex carbohydrates that are rich in fibre, such as whole grains (e.g., brown rice, quinoa, whole wheat pasta), legumes (e.g. beans, lentils), and non-starchy vegetables (e.g. broccoli, spinach, kale). These foods release glucose into the bloodstream more slowly, preventing rapid spikes in blood sugar levels and providing longer-lasting energy.

2. **Prioritize Lean Proteins:** Including lean protein sources in your meals can help stabilise blood sugar levels and promote feelings of fullness. Incorporate foods like poultry, lean red meat, oily fish, white fish, tofu, tempeh, and low-fat dairy products into your diet. Protein can also support muscle maintenance during weight loss.

3. **Embrace Healthy Fats:** Don't shy away from healthy fats, as they can help control blood sugar and keep you satisfied. Include sources like avocados, nuts, seeds, and olive oil in your meals. These fats can slow down the absorption of carbohydrates, preventing rapid blood sugar spikes.

4. **Practice Portion Control:** Pay attention to portion sizes to avoid overloading your body with excess calories and carbohydrates. Use a side plate to control portions and balance your meals as advised by your bariatric dietitian. Smaller portions after a gastric bypass, gastric sleeve or gastric band can help maintain stable blood sugar levels and support weight loss.

5. **Regular Balanced Meals:** Instead of skipping meals or snacking or grazing, aim for regular, balanced meals and high protein snacks (if you need them) throughout the day. This approach can help keep your blood sugar levels steady and prevent extreme hunger, which can lead to overeating and poor food choices.

6. **Snack Sensibly:** When cravings strike, go for nutritious snacks like Greek yogurt with berries, a handful of almonds, or sliced veggies with hummus. These options can keep you satisfied without sending your blood sugar on a rollercoaster ride.

Bonus Tip : Stay Hydrated! Water is your best friend. It helps your body process glucose and supports overall health. Dehydration can lead to elevated blood sugar levels, so make sure you stay adequately hydrated throughout the day.

Remember that individual nutritional needs can vary, and it's essential to tailor your dietary choices to your specific circumstances and health goals. If you have diabetes or other medical conditions that affect blood sugar regulation, consult with a bariatric dietitian for personalised guidance on managing your blood sugar levels while working toward your weight loss goals.

** Beyond Bariatrics : Your Weight Loss Journey Continues**

Ladies, you're not alone on this journey. In my "Beyond Bariatrics" membership community, I’m here to provide the guidance, support, and camaraderie you need to navigate post-bariatric life successfully. We embrace the unique challenges and triumphs that come with this journey, and we do it with a sprinkle of fun!

So, remember, insulin resistance doesn't have to be your weight loss nemesis. Armed with nutritional knowledge and a bit of culinary creativity, you can conquer it and achieve your goals. And don't forget, your journey is a celebration of the incredible woman you're becoming.

I hope this blog post sheds light on the importance of managing insulin resistance and balancing blood sugar levels after bariatric surgery. With the right approach, you'll be well on your way to achieving your weight loss goals and embracing a healthier, happier you.

Let's continue this exciting journey together in my "Beyond Bariatrics " community!

Stay fabulous, stay healthy, and stay tuned for more tips, recipes, and inspiration right here on our website. Until next time, ladies!

NAVIGATING THE MENOPAUSE: HORMONES, WEIGHT GAIN, HAIR LOSS, AND THE ROLE OF DIET AND LIFESTYLE

Mon, 18 Sep 2023 13:59:02 GMT

Menopause is a natural transition in a woman's life that brings about various hormonal changes. As a woman going through the perimenopause, I understand and feel your pain. Along with the hormonal shifts, you may experience weight gain, hair loss, and other symptoms that can significantly impact the quality of your life. In this blog, I will delve into the connection between menopause, hormone replacement therapy, thyroid function, weight gain, and hair loss. I will also explore the potential benefits of bio-identical hormones and supplements, as well as the importance of diet and lifestyle changes to navigate this stage with greater ease.

Understanding Hormones: Oestrogen, Progesterone, and Testosterone

During menopause, the production of certain hormones decreases, leading to various physiological changes.

Oestrogen, a primary female hormone, plays a vital role in regulating menstrual cycles, maintaining bone density, and managing cholesterol levels, there are three primary types: oestradiol, estrone, and estriol. Each of these oestrogen’s has a unique role in the body, and their levels fluctuate during different stages of a woman's life.

1. Oestradiol:

Oestradiol is the primary oestrogen during a woman's reproductive years. It is produced by the ovaries and plays a vital role in regulating the menstrual cycle, maintaining bone density, and supporting overall reproductive health. During menopause, the production of oestradiol decreases significantly.

2. Estrone:

Estrone is the predominant oestrogen in postmenopausal women. It is produced mainly in fat cells through the conversion of androgens (male hormones) into oestrogens. While estrone is less potent than oestradiol, it still contributes to various estrogenic effects in the body. However, excessive levels of estrone can be associated with an increased risk of certain health conditions, such as breast cancer and endometrial cancer.

3. Estriol:

Estriol is the least potent oestrogen and is primarily produced during pregnancy. Its levels rise significantly during this period to support foetal development. Estriol has a weaker estrogenic effect compared to oestradiol and estrone. While it may have some potential benefits during menopause, its use and effects are still being researched, and it is not commonly used as a standalone treatment.

Focus on Oestradiol during Menopause:

When it comes to menopause, the most attention is typically given to oestradiol. As the primary oestrogen during a woman's reproductive years, oestradiol plays a crucial role in regulating various physiological processes. During menopause, when the ovaries produce less oestradiol, women experience a range of symptoms, including hot flashes, mood swings, vaginal dryness, and bone density loss.

Many menopausal women opt for hormone replacement therapy (HRT) to alleviate these symptoms. HRT involves supplementing the body with synthetic or bio-identical oestradiol to restore hormonal balance. Oestrogen replacement therapy can help manage menopausal symptoms, support bone health, brain health and improve quality of life for many women.

Progesterone works in harmony with oestrogen and plays a significant role during menopause. This hormone helps regulate metabolism and mood. Its decline may affect weight management and contribute to changes in body shape.

1. Role of Progesterone:

Progesterone is a hormone produced by the ovaries in women. It is primarily known for its role in regulating the menstrual cycle and supporting pregnancy. During the menstrual cycle, progesterone levels increase after ovulation to prepare the uterus for potential pregnancy. If pregnancy does not occur, progesterone levels drop, leading to menstruation.

2. Progesterone and Menopause:

During menopause, the production of progesterone decreases significantly, along with a decline in oestrogen production. This hormonal imbalance can lead to a range of symptoms, including irregular periods, hot flashes, mood swings, and sleep disturbances. The decrease in progesterone levels during menopause is often more significant than the decline in oestrogen levels.

3. Hormone Replacement Therapy (HRT):

Progesterone is often combined with oestrogen in hormone replacement therapy (HRT) for menopausal women who have an intact uterus. When oestrogen is prescribed alone, it can increase the risk of endometrial (uterine) cancer. Adding progesterone to the regimen helps protect the uterus from the potential adverse effects of oestrogen on the endometrium.

4. Types of Progesterone:

There are different forms of progesterone available for hormone replacement therapy, including synthetic progesterone (progestin) and bio-identical progesterone. Progestins are synthetic compounds that mimic some of the effects of natural progesterone. Bio-identical progesterone is derived from plant sources and is structurally identical to the progesterone naturally produced in the body, I find bio identical hormones suit my body better !

5. Benefits of Progesterone in Menopause:

Adding progesterone to oestrogen therapy can provide several benefits during menopause. It helps regulate the menstrual cycle, reduces the risk of endometrial hyperplasia (thickening of the uterine lining), and can alleviate symptoms such as hot flashes and mood swings. Progesterone also has a calming effect on the central nervous system and helps improve sleep quality.

Testosterone, although often associated with men, is also present in women and contributes to energy levels, muscle mass, and libido. Declining Testosterone Levels during the menopause can contributes to various changes in the body.

1. Impact on Energy and Mood: Testosterone plays a role in energy levels and mood regulation. As testosterone levels decrease, women may experience fatigue, decreased motivation, and mood swings during menopause.

2. Influence on Muscle Mass and Bone Health: Testosterone helps maintain muscle mass and strength. As levels decline, women may notice a decrease in muscle tone and overall strength. Furthermore, testosterone also plays a role in bone health, and its decline can contribute to an increased risk of osteoporosis during menopause.

3. Effect on Libido: Testosterone is crucial for maintaining a healthy sex drive in women. The decline in testosterone levels during menopause can lead to a decrease in libido or sexual desire. However, it's essential to note that other factors, such as psychological and relationship factors, can also influence libido during this period.

5. Contribution to Weight Management: Testosterone influences metabolism and helps maintain lean body mass. With lower levels of testosterone, women may experience changes in body composition, including an increase in body fat and difficulty in managing weight during menopause.

6. Potential Benefits of Testosterone Replacement Therapy (TRT): Some women may benefit from testosterone replacement therapy under the guidance of a healthcare professional. TRT can help alleviate symptoms such as fatigue, low libido, and mood changes. However, the use of TRT in women is still a topic of ongoing research, and it should be carefully evaluated on an individual basis.

Menopause and Hormone Replacement Therapy (HRT):

Hormone replacement therapy (HRT) is a common approach to alleviate menopause symptoms. It involves supplementing the declining levels of oestrogen and progesterone with synthetic/bio identical hormones. However, it's important to note that HRT may not be suitable for everyone, as it carries potential risks and side effects. An alternative to synthetic hormones is bio-identical hormones, which are derived from natural sources and designed to closely mimic the body's hormones. Discussing the pros and cons of HRT with a healthcare professional is crucial to make an informed decision.

Thyroid Function and Menopause:

The thyroid gland plays a significant role in regulating metabolism. During menopause, hormonal fluctuations can affect thyroid function, leading to weight gain and other symptoms. In fact, the symptoms of an under active thyroid can be mistaken for the menopause. It's essential to monitor thyroid function through regular blood tests – thyroid stimulating hormone (TSH) to determine whether the true culprit is menopause or a thyroid disorder - or a combination of the two. Maintaining a healthy thyroid function can support weight management during menopause.

Weight Gain and Menopause:

Weight gain is a common complaint during menopause, often attributed to hormonal changes, decreased muscle mass, stress, and a slower metabolism. Incorporating lifestyle changes can be instrumental in managing weight during this phase. Regular exercise, including strength-training exercises, and Yoga/Pilates can help increase metabolism and build lean muscle. A well-balanced nutrient-dense diet, to reduce inflammation and insulin resistance, that includes plenty of fruits, vegetables, whole grains, lean proteins, oily fish, and healthy fats such as olive oil can also support weight management, as well as cutting down alcohol.

Hair Loss and Menopause:

Hair loss or thinning is another frustrating symptom women may experience during menopause. Hormonal changes, particularly a decrease in oestrogen levels, can contribute to this condition. While it may not be entirely preventable, certain dietary and lifestyle interventions can help promote healthy hair growth. Foods rich in antioxidants, vitamins (such as biotin, vitamin D, and vitamin E), and minerals like zinc and iron can support hair health. Additionally, reducing stress, avoiding excessive heat styling, and gentle hair care practices can help minimize hair loss.

Supplements for Weight Loss and Hair Loss:

When it comes to supplements, it's crucial to consult with a healthcare professional before starting any new regimen. Some supplements, such as omega-3 fatty acids, magnesium, and turmeric reduce inflammation and support weight loss. Collagen, zinc, and iron can help support hair health. However, individual results may vary, and personalized recommendations are key to ensuring safety and effectiveness.

Conclusion:

Navigating menopause can be challenging, however understanding the hormonal changes and their impact on weight gain, hair loss and mood can empower women to take control of their health. Whether considering hormone replacement therapy, exploring bio-identical hormones, or incorporating dietary and lifestyle changes, a holistic approach is essential. By working closely with a dietitian can optimize your well-being during this transformative stage of life.

Remember, this blog provides general information and should not replace individualized advice from your doctor or menopause specialist.

HOW MANY CALORIES SHOULD I BE EATING AFTER BARIATRIC SURGERY?

Tue, 20 Jun 2023 16:00:34 GMT

Determining the appropriate calorie intake after bariatric surgery can be complex due to individual variations. It's crucial to recognize that every person's metabolism and weight loss journey after bariatric surgery is unique. Factors such as age, sex, activity level, muscle mass, and specific surgical procedure can influence your calorie needs. Therefore, it's essential to consult with your registered dietitian to determine the most appropriate way forward for you.

After undergoing bariatric surgery, it's important to adopt a well-balanced eating plan to support your weight loss and overall health. However, determining the ideal calorie intake can be challenging as individual needs vary.

Before you read this article, I want you to know that I’m an Expert Bariatric Dietitian, that doesn’t work with calories or weighing food . I help my clients break free of dieting by getting them to move away from their old habits that have sabotaged their weight loss attempts and this includes calorie counting.

Calories can be a dangerous territory for Yo Yo dieters, binge eating disorders or any eating disorder as a matter of fact. I get hundreds of people contacting me daily over social media asking:

“How many calories should I be eating?”

My instant reaction is to reply with:

“I don’t know, because I don’t know anything about you, your weight loss goals, habits, lifestyle, where you are in your journey!”

I’ve put this article together providing an extremely general overview of calorie ranges for different post-surgery timeframes, while emphasizing the significance of personalized guidance from your dietitian. More importantly working on your relationship with food and understanding how to create balance in what you eat is what will keep the weight off for good. You can find out more about my support HERE .

Calorie Ranges for Different Timeframes:

1. First 6 Weeks:

During the initial post-surgery phase, your diet will consist of liquids, pureed and soft foods. Restriction will be high, and your intake may range between 400-800 calories per day, ensuring adequate nutrition while allowing your stomach to heal.

2. 3 Months:

As you transition to a more solid food diet, calorie intake may increase to approximately 600-900 calories per day. Focus on consuming protein-rich foods, fibre, and essential nutrients to support healing and gradual weight loss.

3. 6 Months:

By this point, you may be consuming around 800-1,200 calories per day. Focusing on lean protein sources, vegetables, fats, fruits, and whole grains to meet your nutritional needs. Your dietitian may adjust the calorie range based on your progress, activity, lifestyle, and individual factors.

4. 12 Months:

At the one-year mark, your calorie intake may range from 1,000-1,500 calories PLUS per day! This range supports weight maintenance and provides energy for physical activity, resting metabolic rate, and lifestyle. Continue to prioritize nutrient-dense foods and portion control.

5. Maintenance and Beyond :

Once you've reached your weight loss goals and transitioned into the maintenance phase, calorie needs will vary depending on your unique circumstances. I have worked with some clients, that have needed to eat over 2000kcals per day (so they have told me from my plan) for maintenance due to their lifestyle changes and work. Your dietitian will help determine the appropriate calorie range to maintain a healthy weight and overall well-being, or you may choose to work on your macro’s, plate method to improve your relationship with food.

Determining the ideal calorie intake after bariatric surgery is a very personalized process that requires guidance from your dietitian . While the calorie ranges provided serve as very general guide, it's important to work closely with your dietitian to create an eating plan that suits your specific needs. Focusing on consuming nutrient-dense foods, prioritising protein, and making gradual adjustments based on your progress and overall health goals.

If you need help to support your weight loss, you can get in touch via my application process HERE .

HOW TO BREAK FREE FROM COMPARING YOUR WEIGHT LOSS AFTER BARIATRIC SURGERY

Tue, 20 Jun 2023 15:43:47 GMT

When it comes to weight loss after bariatric surgery, it's easy to fall into the comparison trap. Seeing others achieve remarkable results can make you question your own progress and even feel discouraged. But remember, your weight loss journey is unique to you. It's time to stop comparing and start celebrating your own achievements! In this blog post, we'll discuss three effective strategies to help you break free from the habit of comparing your weight loss to other women after bariatric surgery.

Comparing your weight loss journey after bariatric surgery to others can be discouraging, it's easy to fall into the comparison trap. Seeing others achieve remarkable results can make you question your own progress and even feel discouraged. Remember, your weight loss journey is unique to you. It's time to stop comparing and start celebrating your own achievements!

In this blog post, we share three powerful tips to help you break free from comparison and embrace your own unique progress after bariatric surgery. Your journey is one-of-a-kind, and you're capable of achieving incredible results!

1. Focus on Your Individual Progress:

Your weight loss journey is a personal one, and it's important to recognize and celebrate your own progress. Remember that everyone's body is different, and weight loss can vary from person to person. Instead of comparing your results to others, focus on the positive changes you've experienced. Celebrate the milestones you've reached, whether it's increased energy, improved health markers, or fitting into smaller clothing sizes. By shifting your attention to your individual progress, you'll cultivate a sense of pride and motivation.

2. Practice Mindful Self-Compassion:

Comparing yourself to others often stems from a place of self-judgment and dissatisfaction. It's time to replace self-criticism with self-compassion. Be kind to yourself and acknowledge that everyone's weight loss journey is unique. Embrace self-love and understand that your worth is not defined by a number on a scale. Practice mindfulness and self-compassion by using positive affirmations, engaging in self-care activities, and surrounding yourself with a supportive community. By nurturing a loving relationship with yourself, you'll be less likely to compare your progress to others.

3. Seek Support from Your Aftercare Team and Like-Minded Individuals:

One of the most effective ways to overcome the comparison game is to reach out to your Bariatric Dietitian and surround yourself with a supportive community, just like my exclusive Bariatric Academy where you can connect with other women who have undergone bariatric surgery who understand the challenges and triumphs you're experiencing. Remember, you're not alone in this. By seeking support, you'll gain perspective, encouragement, and practical tips to navigate your weight loss journey with confidence.

As women on a weight loss journey after bariatric surgery, it's crucial to stop comparing ourselves to others. Your progress is unique, and it's essential to focus on your individual journey, practice self-compassion, and seek support from your dietitian and like-minded individuals. Embrace your own achievements, no matter how small they may seem, and celebrate the positive changes you're making in your life. Remember, true success lies in your ability to nurture a healthy relationship with food, yourself and achieve overall well-being.

Do you need help implementing the right strategies for you to break free from the cycle of comparison that could be sabotaging your weight loss? It’s time for you to watch my PROGRAM VIDEO HERE to join my coaching program so that you can embrace your weight loss journey, celebrate your victories, so that you can achieve incredible things!

Chat soon….

WHAT TO DO ABOUT WEIGHT REGAIN AFTER BARIATRIC SURGERY

Mon, 12 Jun 2023 06:00:00 GMT

Are you one of the many women who have undergone bariatric surgery, only to experience weight regain after your initial weight loss? If so, you're not alone. Weight regain is a common issue among bariatric surgery patients, but it can be prevented and even reversed with the right support and guidance. As a bariatric dietitian, I have worked with many women who have struggled with weight regain after their gastric bypass, gastric sleeve, or gastric band surgery. In this blog post, I will explore eight common reasons why weight regain occurs after bariatric surgery and how you can overcome them.

1. Slider Foods : Slider foods are foods that can easily slide down your gullet without much chewing. Examples include crisps, crackers, chocolate, cake, sweets, and cookies. These foods are often high in calories and low in nutrition, making them a common culprit in weight regain after bariatric surgery. To prevent weight regain, it's important to limit slider foods.

2. Poor Food Textures : Foods that are too soft or sloppy provide very little fullness as they slide out of your tiny stomach pouch quickly. Making way for more food, leading to overeating. It's important to choose foods that are firm in texture to provide fullness. This means you need to follow the eating techniques provided by your bariatric dietitian. Remember to chew, chew, chew!

3. Mindless Eating : Mindless eating is when you eat without paying attention to your food or portion sizes. This can cause you to consume more than you need and lead to weight regain. To avoid mindless eating, try to eat slowly, savour your food, and pay attention to your hunger and fullness cues. Avoid sitting on the sofa watching TV as it’s a distraction from your food.

4. Overeating : Overeating, even if it's healthy food, can still lead to weight regain after bariatric surgery. It's important to be mindful of your portion sizes and eat only until you feel satisfied, not full.

5. Eating and Drinking Together : Consuming liquids with your meal’s flushes food out of your tiny stomach pouch, and this can lead to overeating and weight regain. To prevent this, avoid drinking fluids with your meals and wait at least 30 minutes after eating before consuming any liquids.

6. Habits : Old habits die hard, and this is especially true when it comes to eating habits. If you have a history of unhealthy eating habits, it can be challenging to break free from them after bariatric surgery. However, it's important to develop healthy habits that support your weight loss goals. You’ll need to speak to your bariatric dietitian about this to help you improve your habits and lifestyle!

7. Emotional Eating : Emotional eating is when you use food to cope with emotions that make you feel uncomfortable e.g. Stress, anxiety, or other emotions. This can lead to overeating and weight regain after bariatric surgery. It's important to develop healthy coping mechanisms for dealing with emotions that don't involve food.

8. Aftercare : Finally, one of the most important factors in preventing weight regain after bariatric surgery is aftercare. This includes regular follow-up appointments and ongoing support from a bariatric dietitian like me.

If you're struggling with weight regain after bariatric surgery, working with a bariatric dietitian can be the solution you need. I specialize in helping women overcome the challenges of weight regain after weight loss surgery. My coaching program is tailored to your individual needs and goals, to help you get back on track. With my support and guidance, you can overcome the challenges of weight regain and achieve long-term success in your weight loss journey.

In conclusion, weight regain after bariatric surgery is a common issue that can be prevented and even reversed with the right support and guidance. By addressing the common factors that contribute to weight regain, such as slider foods, poor food textures, mindless eating, and emotional eating.

AS your favourite bariatric dietitian I’d be happy to support you before and after Weight loss surgery to help you fast track your habits and weight loss.

BREAKING FREE FROM BAD HABITS: OVERCOMING NEGATIVE BEHAVIOURS AFTER BARIATRIC SURGERY

Thu, 25 May 2023 15:22:15 GMT

Today, let's dive into a topic that's crucial for post-bariatric surgery success: overcoming bad habits and negative behaviours. It's time to reclaim control over your life and build a healthier, happier future. Here are five key points and action steps to help you break free from bad habits and create positive change after weight loss surgery:

1️. Recognize Your Triggers and Patterns �� :

Take a closer look at your habits and identify the triggers that lead to negative behaviours. Is it stress, boredom, emotional triggers, or certain environments? Awareness is the first step towards change.

Action Step: Keep a journal to track your habits and the circumstances surrounding them. Reflect on your entries to uncover patterns and triggers.

2. Replace Bad Habits with Healthy Alternatives �� :

Once you identify your triggers, find healthier alternatives to replace the negative behaviours. For example, if you turn to food, explore alternative coping mechanisms like journaling, deep breathing exercises, or engaging in a creative outlet.

Action Step: Make a list of healthy alternatives that align with your goals and values. Keep these options easily accessible and practice them whenever you feel the urge to engage in a negative behaviour. Remember food can be in your rescue list!

3. Build a Supportive Network �� :

Surround yourself with a positive and supportive network of friends, family, or a support group who understand your journey and can provide encouragement and accountability. Share your struggles and victories with them, knowing they have your back. If you have kept Bariatric Surgery a secret, it’s a MUST to invest in support to help navigate your weight loss and transformation.

Action Step: Work with a Bariatric dietitian , join a local or online support group for individuals who have undergone bariatric surgery. Attend meetings or connect with others through social media platforms to share experiences and receive support.

4. Create a Routine �� ️:

Establishing a routine can help you stay on track and minimize opportunities for negative behaviours. Plan your meals, snacks, and physical activities in advance to provide a sense of stability and control.

Action Step: Use a planner or digital calendar to schedule your meals, exercise sessions, and self-care activities. Stick to the routine as much as possible to create a sense of structure in your daily life.

5. Practice Self-Compassion and Forgiveness �� ❤️:

Remember, nobody is perfect, and setbacks are a part of any journey. Practice self-compassion and forgiveness when you stumble. Instead of dwelling on past mistakes, focus on learning from them and using them as stepping stones to grow.

Action Step: Develop a positive self-talk mantra or affirmation to remind yourself that setbacks are temporary and that you are capable of overcoming challenges. Embrace self-love and celebrate your progress, no matter how small.

You've got this �� . Breaking free from bad habits takes time and effort, but with determination and the right strategies, you can create lasting positive change. Stay focused, work with your dietitian/aftercare team, lean on your support system, and remember that each day is a new opportunity to rewrite your story.

I offer a Bariatric Nutrition & Emotional Eating Coaching Program to support you before and after WLS, to work on your relationship with food to skyrocket your transformation.

You can apply to work with me here.

8 TIPS TO CULTIVATE A HEALTHY RELATIONSHIP WITH FOOD AFTER BARIATRIC SURGERY, TO KEEP THE WEIGHT OFF FOR GOOD!

Thu, 25 May 2023 14:55:47 GMT

As women embarking on the transformative journey of bariatric surgery, it's essential to prioritise not just physical health, but also our relationship with food. Building a positive and sustainable connection with food can be the key to long-term success. In this blog post, we will discuss eight practical tips to help women improve their relationship with food post-bariatric surgery and take action towards achieving lasting results.

1. Embrace Mindful Eating:

One of the fundamental principles of fostering a healthy relationship with food is practicing mindful eating. Slow down, savour each bite, eating without distraction and pay attention to the flavours and textures. Mindful eating helps you reconnect with your body's hunger and fullness cues, promoting a balanced and intuitive approach to eating.

Action: Set aside dedicated mealtimes, eliminate distractions, and focus on savouring your food mindfully. Chew thoroughly and engage your senses to fully enjoy the experience.

2. Shift Your Perspective:

Let go of guilt and shame surrounding food choices. Understand that every meal is an opportunity for nourishment and self-care. Instead of labelling foods as "good" or "bad," focus on the overall balance on your side plate and how you are fuelling your body.

Action: Challenge negative thoughts about food and reframe them with positive affirmations. Practice self-compassion and remind yourself that you are on a journey towards better health.

3. Create a Balanced Meal Plan:

Develop a personalised meal plan that includes a variety of nutrient-dense foods. Aim for a balanced combination of lean proteins, whole grains, fruits, and vegetables. This approach ensures you get the essential nutrients while maintaining satiety.

Action: Consult with a registered dietitian , like myself, specializing in bariatric surgery to create a personalised meal plan tailored to your specific needs and preferences.

4. Practice Portion Control:

Post-bariatric surgery, portion control becomes crucial for long-term success. Listen to your body's signals of hunger and fullness and avoid overeating. Smaller, frequent meals can help you feel satisfied throughout the day.

Action: Use smaller plates and bowls to visually control portion sizes. Prioritize protein-rich foods and high-fibre options to promote fullness.

5. Keep a Food Journal:

Maintaining a food journal is a powerful tool to track your eating habits, identify triggers, and assess your progress. It helps you develop self-awareness and understand the emotional connections you have to food. Remember this is not about policing your eating, the food journal is about making you aware of your emotional triggers and patterns to eating!

Action: Record what you eat, portion sizes, and any emotional or physical responses. Review your journal regularly to identify patterns and make informed changes.

6. Seek Emotional Support Soon After Bariatric Surgery:

Bariatric surgery is a transformative journey that can bring emotional challenges. Seek support from a Bariatric Dietitian who specializes in weight loss surgery and emotional eating. These professionals can provide guidance, coping strategies, and help you develop a positive mindset.

Action: Research local support groups or seek recommendations from your bariatric surgery team. Reach out to professionals who can provide the emotional support you need.

7. Engage in Regular Physical Activity:

Physical activity not only supports weight management but also contributes to overall well-being. Find activities you enjoy and make them a part of your routine. Exercise boosts mood, reduces stress, and helps you maintain a positive, healthy lifestyle.

Action: Start with gentle activities like walking or swimming and gradually increase intensity and variety. Set realistic goals and celebrate your progress along the way. Have FUN!

8. Celebrate Non-Food Rewards:

Instead of using food as a reward, find non-food ways to celebrate your achievements. Treat yourself to a massage, plan a day trip, or engage in a hobby you enjoy. Celebrating non-food victories strengthens your connection with yourself and reinforces positive behaviour.

Action: Create a list of non-food rewards that resonate with you and refer to it whenever you achieve a milestone on your journey.

Conclusion:

Improving your relationship with food after bariatric surgery is a journey that requires patience, self-compassion, and dedication. Working on your relationship with food before or soon after surgery will work in your favour for long term success. By implementing these eight practical tips and taking action, you can cultivate a healthy relationship with food that supports long-term results. Remember, you can create positive change, and your journey is unique. Embrace it with a positive mindset, surround yourself with support, and celebrate every step towards a healthier, happier you.

LOW MOOD AND NUTRITIONAL DEFICIENCIES AFTER BARIATRIC SURGERY

Mon, 15 May 2023 06:00:04 GMT

Low mood and nutritional deficiencies are common issues that many women face after weight loss surgery. As a bariatric dietitian, I often see patients who are struggling with these issues and looking for ways to improve their mood and overall health. In this blog post, we'll explore the connection between low mood and nutritional deficiencies after bariatric surgery and offer some advice on how to address these issues.

One of the main reasons why nutritional deficiencies occur after bariatric surgery is due to changes in the digestive system. After surgery, the stomach is smaller, and the digestive tract is rearranged, making it more difficult for the body to absorb certain micronutrients. This can lead to deficiencies in vitamins and minerals such as vitamin B12, iron, and zinc, which can impact overall health and wellbeing.

In addition to the physical changes that occur after surgery, low mood can also be a factor. Hormones such as oestrogen (mentioned in my previous post), which plays a crucial role in regulating mood, can be affected by weight loss and changes in body composition. This can lead to mood swings, depression, and anxiety, which can further exacerbate nutritional deficiencies and impact overall health.

There are several nutritional deficiencies that can contribute to low mood after WLS. Here are some examples:

1. Vitamin D : Vitamin D is important for bone health and immune function, but it also plays a role in regulating mood. Low levels of vitamin D have been linked to depression and other mood disorders.

2. Vitamin B12 : Vitamin B12 is important for nerve function and the production of red blood cells. Deficiencies in vitamin B12 can cause symptoms such as fatigue, weakness, and depression.

3. Iron : Iron is essential to produce red blood cells, which carry oxygen throughout the body. Deficiencies in iron can cause symptoms such as fatigue, weakness, and irritability, which can contribute to low mood.

4. Omega-3 fatty acids : Omega-3 fatty acids, particularly EPA and DHA, are important for brain health and mood regulation. Low levels of omega-3 fatty acids have been linked to an increased risk of depression. Eating oily fish twice a week or taking omega 3 supplements will help.

5. Zinc : Zinc is important for immune function and wound healing, but it also plays a role in mood regulation. Zinc deficiency has been linked to symptoms such as depression, anxiety, and irritability.

In addition to these tips, it's important to work with your bariatric dietitian to monitor your blood levels and determine if nutritional deficiencies are contributing to your symptoms. They may recommend supplements or dietary changes to address any deficiencies and help improve your mood. Remember, you don't have to suffer in silence - help is available!

6 REASONS WHY YOU FEEL HUNGRY AFTER WLS

Tue, 02 May 2023 14:56:11 GMT

Hey there ladies, I get so many of you sliding into my DM’s panicking about feeling hungry after WLS, because there is an expectation, when you sign up for surgery, not to feel hungry ever again! Unfortunately for some this simply isn’t the case. Here are some common reasons why you might be experiencing hunger:

1. Not eating enough protein : Protein is essential for satiety and helps you feel full for longer. If you're not getting enough protein in your meals, you may be more likely to feel hungry. Check you are hitting your protein goals. You can download my Protein After WLS ebook to help you hit your protein goals.

2. Eating and drinking together : Drinking during meals can flush food out of your stomach more quickly, leading to hunger soon after eating. Make sure to wait 30 minutes after eating before drinking anything.

3. Emotional hunger : This is “head” hunger and can easily be confused with “real” hunger. It's common to turn to food for comfort when we're feeling down, but emotional eating can lead to overeating and hunger. Try to identify your emotional triggers and find healthier ways to cope. If you want to improve your relationship with food and optimise your WLS, like so many of the women I work with after bariatric surgery, you can apply for my coaching program here

4. Eating too quickly and not spending 20 minutes per meal : It takes about 20 minutes for your brain to register that you're satisfied. If you're eating too quickly or not spending enough time on your meals, you may be more likely to feel hungry. Slow down and savour your food! Working with your dietitian on hunger and fullness is a great place to start with your relationship with food.

5. Mindless eating : Eating while distracted, such as watching TV or working, can lead to overeating and not feeling satisfied. Make sure to focus on your meal and enjoy the experience. Mindless eating is common for busy women and mums, if you don't change your habits, you may well be disappointed with your weight loss after bariatric surgery.

6. Eating sloppy food : Soft/sloppy foods can pass through the stomach more quickly, leading to hunger later. Stick to high-protein, nutrient-dense foods that will keep you full and satisfied for longer! This is a game changer when it comes to weight loss, and it's one of the most common mistakes after weight loss surgery.

As your favourite bariatric dietitian, I'm here to help you navigate your weight loss journey. Remember, hunger is a natural feeling, and with a little bit of planning and mindfulness, you can conquer it like a boss! Now, if you're still feeling hungry after addressing these factors, it's important to talk to your dietitian. If we are working together, I’d assess your diet, hunger/satisfaction levels, eating and how well you are working with your surgery to create a roadmap to keep your hunger at bay. If your ready to fast track your habits and weight loss, apply for my coaching HERE .

WHY YOU HAVE MOOD SWINGS AFTER WLS

Tue, 02 May 2023 14:40:09 GMT

Having mood swings after a gastric band, gastric bypass, or gastric Sleeve (bariatric surgery) can affect your eating and weight loss after bariatric surgery. Emotional hunger and habits need to be managed after bariatric surgery to help improve your relationship with food. If you're feeling down after weight loss surgery, remember to check in with your aftercare team for support.

Here are some potential reasons for low mood and tips on how to improve your mood after bariatric surgery:

1. Oestrogen levels : Rapid weight loss can affect hormone levels, including oestrogen. Low levels of oestrogen can cause mood changes, including low mood. If you suspect that hormonal changes are contributing to your low mood, talk to your healthcare provider especially if you are 40 and about, as the menopause can play havoc with your mood.

2. Change in body shape : Losing a significant amount of weight can be a big adjustment. You may be struggling with body image (body dysmorphia) issues or feeling self-conscious about your new body shape. Try to focus on the positive changes and celebrate your accomplishments. Remember that you are more than your physical appearance.

3. Emotional eating : After weight loss surgery, it's common to experience a range of emotions that can trigger emotional eating. This can lead to feelings of guilt, failure, or shame, which can contribute to low mood if you’ve not had support to improve your relationship with food. Learn to identify your emotional triggers and find healthier ways to cope, such as exercise, meditation, or talking to a therapist.

4. Habits : Old habits die hard, and it can be challenging to break old habits and establish new ones. It's important to remember that change takes time, and it's okay to slip up sometimes. Be kind to yourself and focus on progress, not perfection.

5. Nutritional deficiencies : After bariatric surgery, it's common to experience nutritional deficiencies that can affect your mood. Make sure you take the recommended vitamin and minerals and nutrition plan. Consider working with a registered dietitian to ensure you're meeting your nutritional needs.

Improving your mood after bariatric surgery may take time and effort, but it's worth it.

Here are some additional tips to boost your mood:

1. Stay active: Exercise has been shown to improve endorphin levels which help improve mood and reduce symptoms of depression.

2. Keep up with your blood tests after bariatric surgery.

3. Practice self-care: Take time to do things that make you feel good, such as taking a bath, reading a book, or getting a massage.

4. Connect with others: Social support is important for mental health. Try to spend time with friends and family, or join a support group for people who have had bariatric surgery.

5. Get enough sleep: Lack of sleep can contribute to low mood. Aim for 7-9 hours of sleep per night.

6. Check in with your bariatric Dietitian: Talking to an experienced bariatric dietitian or therapist can help you work through emotional challenges and develop coping skills.

Remember, there is no shame in seeking help. Your mental health is just as important as your physical health, and it's okay to ask for support. As your favourite bariatric dietitian, I'm here to help you navigate your weight loss journey and improve your relationship with food and yourself.

HOW TO SHIFT A WEIGHT STALL AFTER BARIATRIC SURGERY?

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 09 Sep 2022 14:06:34 GMT

After having bariatric surgery, it's common for your weight loss to slow down and stall. A weight reduction plateau after bariatric surgery is common, so you are not alone. Most patients may experience a weight stall from 3-6 weeks post-surgery, but in all honesty, it could happen at any time due to:

How much weight you lost pre surgery.
How nourishing your post op diet is - the less you drink and eat the more likely you will experience a stall or your weight loss slowing down.
How you fuel your body
How much processed food you eat
Movement
Stress levels
Poor sleep
Hydration ……

When you experience a stall, you must reflect and identify your mistakes. Continue reading for more information on the 7 techniques to overcome a weight-loss plateau following bariatric surgery.

What is A Weight Loss Stall?

Another name for a weight loss stall is a plateau. When you have reached a certain point in your weight loss, and you are no longer able to lose weight for a few weeks or more using your usual methods. It can be frustrating, however the more you understand about weight loss stalls the more helpful it will be for your weight loss journey. The human body is an adaptable system, and will make every effort to preserve the balance, also known as homeostasis. Due to your body's adaptation to the food, you consume, gut microbiome, set point and the activities you engage in, you will stop losing weight whilst the body figures out what’s going on! There are several methods for overcoming this weight loss stall, however the plateauing effect can be a demotivator. Here are five strategies for moving on following a weight loss stall

1. Change your diet

If you have a gastric band, gastric bypass, or VSG stall, you should recommit to your diet strategy and begin tracking your meals more meticulously. Keep yourself hydrated, steer clear of sugary beverages as much as you can, monitor your carb, veggies and protein intake, check if you are hitting your protein goals (see my protein after WLS e-book) , manage portions using a side plate, and ensure you are eating fresh produce.

2. Modify Your Fitness Program

Adjust your exercise program depending on the post-operative stage at which your gastric band/bypass or gastric sleeve weight loss plateau has appeared. To break the weight loss stall, add new workouts, alter the type of exercises, or raise the intensity. Sometimes it’s about the NEAT (normal exercise activity thermogenesis) and it may be as simple as increasing the number of daily steps rather than hitting the gym hard!

3. Mindfulness:

Eat slowly, check in with fullness levels at around 15-20minutes into your meal. Focus on your meal and nothing else, as we eat more when we are distracted by TV’s, phones, work or driving.

4. Adapt your lifestyle

It might be tempting to resume old habits such as smoking, drinking, or staying up late if you have no aftercare support. The old habits need to be managed – keep a journal of the things you need to change, as poor sleep and drinking alcohol affect your metabolism. Then make one change at a time.

5. Putting Mental Health First

Reduce your stress levels, manage your daily work-life balance, and make an effort to cultivate wholesome connections at home and at work. Stress leads to increased cortisol levels which slow down your metabolism to help you store fat and increase hunger. Access support for therapy and speak to your dietitian about ways to manage stress.

6. How are you feeding your gut?

The gut microbiome is an important aspect of weight loss. Processed foods, refined carbohydrate, fast food, ready-made meals and destroy the good bacteria in your gut that help you lose weight. Introducing wholesome good food, whole grains, fresh produce, grass fed meats, non-farmed fish and eating the rainbow will help heal your gut microbiome over time.

7. Talk to your dietitian

Ask your dietitian for specific advice on how to break a weight loss plateau following bariatric surgery if you think you can't handle the course correction on your own. You will get the greatest guidance from The Dietologist to get you back track to weight loss success.

Conclusion regarding stalls following weight loss surgery

After having bariatric surgery, if your weight loss stops, do not give up. You may easily overcome a weight loss surgery rut and continue your journey toward victory if you remain dedicated to your objectives and follow the tips provided above.

Van Patel is the UK's Top Private Weight Loss Specialist for People Who Have Had or Are Considering Bariatric (Weight Loss) Surgery. Van has more expertise than anybody in the post-surgery weight loss field, having worked in both the NHS and the commercial sector for more than 30 years. What sets Van's method apart is that the weight really stays off! Van now only works privately with clients that are committed to changing their weight. To get in touch visit www.thedietologist.co.uk.

METABOLISM - HOW TO EAT AFTER WLS

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 19 Aug 2022 10:22:58 GMT

The Truth about metabolism

There's no denying that a slow metabolism can be frustrating, especially if you're trying to lose weight. But is it really to blame?

The answer isn't so simple. While a sluggish metabolism certainly doesn't help, there are other factors at play when it comes to packing on the pounds. For example, gut health plays a major role in weight management. Research shows that having an imbalance of gut bacteria can lead to obesity and insulin resistance.

Our metabolism is flexible and controlled by our diet, hormones, activity, and lifestyle. FAD diets, yo yo dieting, restrictive eating and poor-quality food (ie processed food) affects our metabolic rate and gut health. Our metabolism is flexible and by this, I mean it can switch from carbs to fats for fuel, adapt to our surroundings and stressors. To master the art of your metabolism you need find what works for you, it’s very much like being a metabolic detective. A one size fits all approach is not going to work, however being more aware of your body and how it works is what will help improve your strategy to fat loss.

Similarly, certain medications can also contribute to weight gain by disrupting the body's natural hormone levels and increasing appetite. And let's not forget about stress - when we're stressed, our bodies release cortisol, which has been linked to increased fat storage.

So, while a slow metabolism may not be the 'only' reason you're struggling to lose weight, it can certainly make things more difficult. If you've been struggling to lose weight, speak to your dietitian about ways to boost your metabolism - and in some cases, weight loss surgery may also be an option.

Boost Your Metabolism:

With these five metabolism-boosting tips:

Exercise regularly: Walking is a great starting place, a 60-minute walk will improve your metabolism and help reduce stress on the body. Once you establish a regular walking routine, think about mixing things up, and introduce HIT or resistance training. Our bodies quickly adapt to exercise, so it's important to keep challenging yourself by trying new workout routines. Review, reflect and adapt your exercise to find a routine that works for you!

Eat more protein: Protein takes longer for the body to digest than carbs or fat, which means you'll stay fuller for longer. Not to mention, it also helps build and maintain muscle mass - and muscle burns calories!

Get enough sleep: When we're tired, our bodies release more of the stress hormone cortisol, which inhibits fat loss. Aim for seven to eight hours of sleep per night to allow the body to rest and repair whilst it produces hormones to work your metabolism in a relaxed state.

Avoid sugary drinks: Sugary beverages like pop and juice are loaded with empty calories that can add up quickly. This will spike blood sugar levels which means you produce insulin, the hormone that regulates blood sugar and inhibits fat loss. Sugar highs lead to sugar lows which results in cravings, the brain will think you don’t have enough energy and slow down your metabolism. Stick to water or sugar free drinks, hydration is key to boost the metabolism!

Eat whole foods and less processed foods/meals. Processed food contains unhealthy fats, sugar, preservatives, colourings, and E numbers. The body is built to digest whole foods, consuming meals that are heavily processed affects the gut microbiome, digestion, absorption of nutrients, weight loss, skin health, immune system, and mood. Prep and plan your food and snacks as often as you can, your body and metabolism will love you for it.

So, if you're feeling frustrated by a sluggish metabolism, don't give up hope - there are ways to boost your metabolism! Try incorporating some of the tips above into your routine and see how your body responds. And remember, even small changes can make a big difference when it comes to weight loss.

Van is an Expert Weight Loss & Bariatric Dietitian. She works with women to prevent them having bariatric surgery, and those that have taken the plunge to have surgery. She has helped 1000’s of women rediscover their confidence by creating strategies to boost their metabolism and weight loss.

If you’d like support with your weight loss, email or apply to work with me to see how Van can help you get the body you deserve and crave!

WHAT CAN I EAT WITH A GASTRIC BAND?

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 08 Aug 2022 16:23:51 GMT

When I speak to individuals inquiring about weight loss surgery, I often hear that they believe there are tight dietary restrictions after the procedure. The good news is that they’re not as tight as you would think! Your gastric band diet will closely resemble a regular, healthy, and balanced diet, unfortunately it will not manage emotional eating, something I help most of my patients work through to get results after weight loss surgery. After weight loss surgery you need to monitor your portion sizes, the rate at which you consume food with lifestyle and habit changes for it to be a success. What I’m saying is that you need to commit to your investment in the gastric band.

Different surgeries will affect your diet in somewhat different ways; while the band is one of the least invasive bariatric procedures, if you monitor what you eat and how you consume it, you will increase your chances of success. The small pouch above the band squeezes food through the device, tricking the brain into believing that the stomach is full. This comes down to the squeezing action of the gullet and the nerves touching the band, giving you a sense of feeling satisfied.

The gastric band is suitable for those with a lower BMI, that do not qualify for other procedures such as a gastric sleeve or gastric bypass. Techniques for maximising the effectiveness of your gastric band are well-established as the procedure has been established for some time.

The golden principles that must be followed while eating with a band are as follows:

Chew slowly and pace your meals.

Follow dietary guidelines

Pay close attention to the consistency of the meals you consume.

Avoid high-calorie soft meals and beverages.

Reduce your intake of alcohol and "slippery" foods such as ice cream, chocolate, and soft cheeses.

Physical hunger versus emotional hunger

The band is quite good in suppressing physical hunger. Nevertheless, learning how to differentiate between physical and emotional hunger may initially be the most challenging ability to acquire.

Emotional hunger is the feeling of wanting or needing to eat while not being physically hungry. This may be due to boredom or a desire to interact with others. No weight loss surgery procedure will eliminate emotional hunger or bingeing. This is where great support comes in, you can find out more about The Dietologist Support by booking a discovery call. Book a discovery call here

Feed Your Body with Goodness

Eating a balanced and nutritious diet with your gastric band is key, since you will be eating less and every bite counts. With a gastric band, you can consume most meals that do not cause pain. However, because you can only consume smaller portions, it is essential to incorporate meals that are high in protein but low in fat and sugar. I recommend you consume a variety of vegetables, fruits, whole grains, lean meat, and fish; however, you should chew these foods for a little longer and consume somewhat smaller quantities.

To maximise weight loss, it is essential to minimise or decrease the number of calories you ingest via soft meals and beverages. When eating soft meals, the' squeezing' of food through the stomach is less powerful, preventing the desired early sense of fullness, therefore you must be mindful of the textures and quality of the foods you consume. Consult our frequently asked questions about gastric bands to learn all you need to know.

Gastric band Frequently Asked Questions

Healthy eating involves more than simply selecting the correct meals and good quality produce; it also involves altering how you consume them. This is perhaps the single most controllable aspect of a band's success.

How should a person with a gastric band eat?

Finding a means to sufficiently slow down your eating, so that you stop eating when you are no longer hungry, rather than when you are full, is the key. You may wonder, what is the difference? There is, however, a moment before satiety at which we are content and no longer hungry. The issue is that we often consume huge quantities of food so quickly that we skip the "no longer hungry" phase and move right to "full."

Using an egg timer to slow down your eating during meals is an excellent method for determining when you are no longer hungry. According to studies, this improves weight loss outcomes. Here is how it operates:

First, take a small bite of food (not a mouthful; a morsel is often considered to be the size of a 20-10p coin).

Chew thoroughly 10 to 20 times

Swallow

Pause twenty thirty to sixty seconds to let the food pass the band

Take the following small bite

Chew 10 to 20 times

Pause twenty to sixty seconds to let the food pass the band

Repeat the procedure until you no longer feel hungry.

If you have a gastric band and can adapt these eating habits, you will have the highest chance of reaching your desired weight. Along with being more mindful of what you put on your plate, plate size (eat off a side plate) and how you eat your meal, are the basic "rules" for success - doing enough exercise, managing stress, your relationship with food and your habits all play a part in gastric band success!

If you want to get the best results from your gastric band, come and join the 8 Week Working With Your Surgery & Emotional eating program where I’ve helped hundreds of men and women transform their weight loss results.

HOW TO DEAL WITH A BUFFET ON HOLIDAY AFTER WEIGHT LOSS SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 08 Aug 2022 16:23:26 GMT

One of the best things about going on holiday is, not having to cook and trying out the local cuisine! So we all love an all inclusive holiday, especially if we believe we are saving money.

When I first started to work as a bariatric dietitian, I would get the chills each time a patient told me they'd booked an all inclusive holiday. I know a buffet is often part of a holiday experience, but can you really maintain or lose weight with a buffet full of tempting food available all day? After weight loss surgery are we really saving money or are we about to sabotage our weight loss? Were the thoughts that would run through my head and probably yours!

After years of supporting patients on their dream all inclusive holidays (only wish they’d take me with them for that personal touch :-). I believe you can still enjoy the buffet and stay on track with your weight loss.

Here are some of my favourite tips and tricks to deal with a buffet on holiday after bariatric (weight loss) surgery and still stay on track!

Use a side plate . In the same way you would eat from a side plate at home or when dining in a restaurant, pick up a side plate when you are eating from a buffet. Plate size is so important when it comes to weight loss. By using a side plate, the plate looks full and the brain is delivered fullness signals, so patients are more likely to stop when they are satisfied.

Go for the protein first . Protein is an essential part of your diet and provides the basic building blocks for the body. Protein helps you feel fuller for longer which means less snacking between meals. Put high protein foods on your plate first, including white meats and fish, eggs, tofu and cheese. Have a ⅓-½ plate protein.

Drink fluids before you eat. Most people need about 2 litres of fluid a day, which is about 10 (200ml) glasses per day. It’s very difficult for the body to tell the difference between hunger and thirst and it may mean that the hunger that you’re feeling is your body telling you it needs more water. Don’t forget to follow the bariatric surgery rules whilst on holiday when it comes to fluids, by drinking fluids 15 minutes before you eat, or 30 minute after eating.

Add lots of salad and local grown veggies to your plate . Not only are these nutritious, but they will add lots of colour, flavour and texture to your food on your plate!

Eat mindfully . Mindful eating is all about being in the present and focusing on your food and the task of eating, paying specific attention to preparing and consuming your food and being aware of your thoughts and feelings as you are doing so. In the same way that you would focus and eat mindfully at home, you should adopt the same mindset when you are eating from a buffet. Remember to chew slowly and thoroughly and put your cutlery down in between bites.

Don’t deprive yourself . What you eat after weight loss surgery is not a diet. A diet can be associated with counting calories, weighing your food, a restrictive meal plan, eating alone and boring / tasteless food. A diet means nourishing your body, eating a rainbow of tasty and nutritious food and enjoying food with family and friends. It’s not about starvation or depriving yourself of the food you enjoy because “diet culture” is what could potentially sabotage your weight loss success. When eating from a buffet on holiday, don’t deprive yourself of what you want to eat, just do it in moderation - have a little bit of everything! It certainly works for me and I know it will certainly help you!

Do you need a bit of help to feel more confident and gain control of your eating after weight loss surgery?

Are you concerned about weight regain when you are on vacation?

Worried about slipping back into unhealthy habits?

Do you need ideas of healthy ways to enjoy your vacation?

Why don’t you check out my 8 Week Program or resources to help you get back on track?

HIGH PROTEIN FROZEN BANANA CUPCAKES

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 22 Jul 2022 13:15:03 GMT

If you're craving something sweet and looking for a healthy snack, well here it is, my frozen banana cupcakes is for you. My family love them. Plenty of goodness to stabilise blood sugar levels and support weight loss. Once they are frozen you are ready to share them with family and friends!

Ingredients

2 Large Frozen Bananas

2 scoops Collagen or Vanilla Protein Powder

1 tbsp Chia Seeds

2 tbsp Almond Butter or any nut butter

Chopped Walnuts for decoration

2-3 Squares Melted Dark Chocolate

….more nuts

Freeze until 1-2 hrs..

Did you know I help non surgery and weight loss surgery women lose weight and keep it off. Want to find out how? Book a discovery call.

LOW CARB POKE BOWL

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 22 Jul 2022 12:34:47 GMT

Have you ever tried a Poke bowl?

It's like sushi in a bowl with a lot more veggies and it's so tasty.

I've created a low carb version just for you, packed with plenty of punch in the flavour department and low carb for my bariatric babes & weight loss lovers!

Recipe:

1/2 avocado
Chop 1 small spring onion
75g chopped smoked salmon
1-2 tbsp sweetcorn (tinned)
2 tbsp my avocado mayo
4-6 Nori sheets
Sprinkle of Dried Fried Onions

Throw all your chopped and mashed ingredients in a bowl and d elve right in with your nori sheets and enjoy….so tasty!

You can get plenty more bariatric recipes and meal plans, click the button below.

If you fancy a chat about my 8 Week Program to help you work with your surgery and manage your emotional eating why don't you book in for a chat to find out more.

SPEEDY KEBAB RECIPE AFTER WEIGHT LOSS SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 18 Jul 2022 12:13:20 GMT

Speedy Mini Kebab Wrap Recipe:

Struggling for healthy meal ideas that will help you lose weight? Try out my Speedy Mini Kebab Wraps, full balanced nutritious meal prepped in minutes.

Ingredients:

1 x Mini Tortilla
1 tbsp Light Garlic & Herb Cream Cheese (Greek yoghurt is good too)
½ Avocado
1 tbsp Edamame & 1 slice of apple chopped.
2 x Mini Kebabs (M&S)
Handful of Mixed Leaves

Watch the video to put it together. You can swap the kebabs for Falafel/ Chicken or Fish.

Fancy checking out some more weight loss recipes. Check out my Recipes & Meal Plans to help you lose weight with tasty food that's satisfying!

So tasty, enjoy!

Why don’t you check out my 8 Week Program to help you get back on track?

5 REASONS WHY YOU CAN LOSE WEIGHT ON HOLIDAY

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 01 Jul 2022 16:39:35 GMT

For many people, going on holiday is a time that we associate with taking a break, switching off and indulging in our favourite food, which could result in putting on a few pounds. However, is it possible to still enjoy your holiday and stay on track with your weight loss? YES you can enjoy food and lose weight, check out the tips below!

Here are 5 reasons why you CAN lose weight while you are on holiday.

Less stress . One of the main reasons why we go on holiday is to take a break from the stresses of daily life, home and work. Stress can have a detrimental impact on our bodies, hormones, mindset and approach to food - often high levels of stress can result in cravings and bingeing, emotional eating, missed meals and unhealthy food choices, which can all lead to weight regain. By removing the things that can cause continuous stress to lower cortisol levels (stress hormone), results in less cravings, a positive mindset and less physical stress and anxiety within the body. This in turn helps us to re-focus on our weight loss and take the time to consider what we are eating and when.

Better hydration. Staying hydrated is always important, particularly after weight loss surgery. Most people need about 2 litres of fluid a day, which is about 10 (200ml) glasses per day. It’s very difficult for the body to tell the difference between hunger and thirst and it may mean that the hunger that you’re feeling is your body telling you it needs more water. When you are on holiday, particularly in a hotter climate than you are used to, there is a focus on drinking more water and this can help with weight loss. Remember to drink fluids 10-15 minutes before food, or wait for 30 minutes after eating.

More active . Holidays are a time in which we can be more active, even if we aren’t conscious about it. Swimming in the local pool or in the ocean, walking along the beach, exploring tourist attractions on foot, shopping in local markets and walking up flights of stairs are all activities that many of us do on holiday, and they are all a great way to keep up with our exercise routines and helping with weight loss.

Eating less processed food . Many of us want to try local foods while we are on holiday, and these are often made with locally sourced, healthy ingredients. Freshly caught seafood, fruit and beautiful salad combinations are often on the menu at local restaurants, and this can help us to lose weight while still enjoying beautiful, tasty food.

Sleep is generally better . A lack of sleep can increase our appetite by changing hormones, reducing focus and concentration and can sometimes make us slip back into unhealthy habits and crave sugary foods. Because we are less stressed and don’t have the obligations of work and home life that needs an alarm setting for, it is more likely that when we are on holiday we are able to sleep for longer and better.

Remember that when you are on holiday, you are still allowed to relax and enjoy yourself and shouldn’t deprive yourself of the things that you want to do - just do it in moderation! Don’t stress about food and focus on enjoyment and relaxation!

Are you going on holiday and need some advice about how to stay on track? Want to know how I can support you in your weight loss and help change your eating habits and relationship with food when you are on holiday? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Group, instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

BARIATRIC TIPS WHEN ON VACATION

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 14 Jun 2022 14:55:46 GMT

A vacation is always a much-needed break where you can sit back, rest and recharge after a busy (and often stressful) time at work and home, and they can be meticulously planned months in advance.

A vacation is also a point where many of us revert back to old habits. The “I’m on vacation, I’ll deal with it when I get home” mindset can make us move away from our weight loss routine and over-indulge, which can lead to weight gain and weight regain after bariatric surgery.

However, it is still possible to enjoy yourself while you are away and STILL continue to stay on track.

Here are some helpful bariatric tips when on vacation

Try to avoid booking an all inclusive trip. Being conscious of what you eat and ensuring that you are in control of what you cook or eat when on vacation will stop you from indulging in processed foods. Book bed and breakfast, where you can enjoy a wide variety of fruit, yoghurt, eggs, cold meat, cheese and local vegetables. I love an omelette packed with colourful vegetables and flavour.

Make sure you stay hydrated. Consuming enough fluids is an important part of weight loss post surgery, and in a hotter climate it is easy to become dehydrated. Carry a bottle of water with you and take lots of sips throughout the day.

Keep up with your exercise routine! There are lots of ways that you can exercise while on vacation - take the stairs, walk along the beach, cycle instead of getting a taxi, go for a swim, walk around in air conditioned places, go window shopping and explore the local sights!

Try and get more sleep. Lack of sleep can result in lack of focus and concentration and lead to craving unhealthy foods. Take the time while you’re away on vacation to get plenty of sleep and allow your body to rest and recharge!

Be mindful of your portion sizes. Continue to use a side plate if you are cooking for yourself and ask for a side plate if you are eating at a restaurant. Use the same mindset that you would if you were dining out with friends in a restaurant at home - drink water 30 minutes after a meal, look at the menu in advance, order a starter instead of a main dish and choose protein based meals like chicken, fish or beef that are steamed, baked or grilled, and avoid fried and refined foods, creamy sauces and high-calorie fizzy drinks.

Continue to eat mindfully. Think about what you are doing as you are eating, turn off the technology, take your time and chew slowly. Focus on the colour and flavours of the food as you are eating and put cutlery down in between bites.

Be conscious of your snacks. It will be very tempting to indulge in snacks like ice-cream while on vacation, and while you shouldn’t avoid foods altogether (as this may result in cravings which can then lead to a binge/restrict mindset), be conscious of how much you are consuming. Keep everything in moderation!

I couldn’t forget alcohol. Yes you’re on holiday and you may want to enjoy a drink. Set yourself an allowance for alcohol that you’ll enjoy in the evenings. Opt to have spirits as they contain less calories or the odd glass of bubbles. Yes you need to be careful with both bubbles and alcohol, because as you lose weight after weight loss surgery your sensitivity to alcohol increases… I mean you’ll be a cheap date! Remember drinking alcohol can lead to mindless eating as well as hangovers!

Don’t panic if you’re about to go on holiday and want to lose weight. Keep to these simple rules. If you are concerned about weight regain, why don’t you access the 8 Week Program or download my Reverse The Regain E-book .

If you need a little more support why don't you book a discovery call with The Dietologist!

THE SOFT STAGE DIET AFTER GASTRIC BAND, GASTRIC SLEEVE, GASTRIC BYPASS AND MINI GASTRIC BYPASS FOR BARIATRIC PATIENTS

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 04 May 2022 10:34:23 GMT

The soft stage diet (gastric sleeve, gastric bypass, gastric band) is the fourth stage following a bariatric procedure and lasts for about a week.

This is often the point where many of my clients feel a sense of relief as it means that they can introduce normal food back into their diet. They also get to experience chewing food, which makes all the difference after spending weeks consuming liquids and pureed foods.

It’s important to remember at this stage that your stomach pouch is continuing to heal and therefore you still need to progress through textures with caution.

It's now time to get your side plate out and training cutlery out to use. This is your time to train for the long term habits you need to make your bariatric surgery a success!

What foods can you eat in the soft stage diet after your gastric sleeve, gastric band or gastric bypass ?

A soft food is a food that requires minimal chewing. These can include:

Fish
White meat
Beans
Lentils,
Tofu,
Soya
Quorn mince

Adding gravy and sauce during this stage helps to ensure that your foods are soft. You can also include some ‘crunchy’ foods such as crisp breads or thin crackers but make sure they are chewed very well and have no hard pieces by the time you swallow.

Extra tips when following the soft diet following bariatric surgery;

It’s important that the body continues to need to be nourished - although you may not feel hungry, you should still eat 3 small meals and snacks at this stage.
Food can contain soft lumps but not any hard lumps, skins, pips etc. as they may cause discomfort, pain or get stuck.
It is best to avoid more ‘difficult’ foods at this stage such as red meat, shellfish, bread (especially fresh), fibrous fruit and vegetables.
Remember to stay hydrated and make sure you consume enough liquids.
If you struggle with soft food, aim to speak to your aftercare team.

Download my Week 4 Soft Stage Diet Guide !

Are you confused about what to eat after Bariatric Surgery? If so, then this resource is for you as ALL the hard work is already done for you!

My brand new Soft Stage Diet Guide tells you everything you need to know about following a soft stage diet following bariatric surgery (gastric sleeve, gastric bypass and gastric band):

Stop any confusion about what you should be doing in week 4 post bariatric surgery
Learn more about what foods you should eat, how you should eat them and how often
Learn what your plate should look like and creating healthy, balanced meals
Get access to a done for you meal plan and recipes

With helpful tips and suggestions, this is the perfect guide to helping you through the soft stage diet !

THE PUREED STAGE DIET AFTER GASTRIC BAND, GASTRIC SLEEVE, GASTRIC BYPASS AND MINI GASTRIC BYPASS FOR BARIATRIC PATIENTS

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 04 May 2022 10:33:10 GMT

The pureed stag e part of the post-bariatric surgery diet (gastric bypass, gastric sleeve and gastric band) follows the liquid stage and starts about 3 weeks after the procedure

Following the liquid stage of the diet, the stomach pouch is still swollen and healing, and not quite ready to digest normal food. Therefore, a slow transition from liquids to solids needs to be made. The pureed diet is exactly what it suggests - blending your food to a puree which allows the stomach to digest food without working too hard.

What pureed foods can you eat in the pureed stage of your post-surgery diet?

Making your own pureed food after gastric sleeve, gastric bypass and gastric band will help nourish the body. Protein shakes can be consumed at this stage too as it may be difficult to meet your nutritional needs through food alone . Protein powder can be added to food too!

Pureed food is cooked food that needs to be blended and eaten with a spoon (not a fork). Similarly to the liquid diet, there should be no lumps or ‘bits’ to avoid causing pain and discomfort. The consistency of your pureed food should be similar to a thick, smooth yoghurt, or smoothie consistency, but water can be added to make it thinner if you struggle with the thicker consistency. It's important to invest in a good blende r as it will be used in the future to reset too.

During the pureed stage, it is important to balance your meals with:

Protein: meat, chicken, fish, lentils, beans and dairy

Veggies: carrot, squash, beetroot, spinach

Carbs: mashed potato/sweet potato/blended pasta/baby rice/fruit (avoid bread, rice & pasta at this stage).

It is important to note that baby food, however tempting it may seem, is low in protein.

Extra tips when following the pureed diet following bariatric surgery ;

Protein should be included in every meal.
Your portion size during the pureed stage diet may vary.
If you are struggling with your portion size , eat every 2 hours with a teaspoon and stop when you feel satisfied. Use a saucer or small ramekin dish.
It is important that you don’t eat larger quantities than recommended even if you feel that you could and this could cause you to lose sensitivity to fullness.

Download my Week 3 Pureed Stage Diet Guide!

Are you confused about what to eat after Bariatric Surgery? If so, the Week 3 Pureed Diet meal plan is for you, as ALL the hard work is done for! The Pureed Diet meal plan and resource is here to make life easier for YOU!

The Bariatric Pureed Diet resource and meal plan will help you:

Stop any confusion about what you should be doing on Week 3 post bariatric surgery with a done for you meal plan with recipes.
Guide you through the next 7 days post-surgery to help nourish your body for weight loss
Create tasty food and snacks without wasting your time counting calories and protein content of your drinks and food, as it’s all done for you!

I’ve created the Pureed Diet bariatric meal pla n to make your life easier, so you don’t have to waste time finding suitable recipes, and creating shopping lists and more.

THE LIQUID STAGE DIET AFTER GASTRIC BAND, GASTRIC SLEEVE, GASTRIC BYPASS AND MINI GASTRIC BYPASS FOR BARIATRIC PATIENTS

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 04 May 2022 10:05:34 GMT

The liquid diet is the second stage following a bariatric procedure, after 48 hours of a clear liquid diet immediately after bariatric surgery and lasts for about 2 weeks. You may notice that following surgery it is unlikely that you will feel hungry, and the liquid diet is followed to allow you to take in the necessary nutrients you need to stay hydrated while the stomach has started to heal.

What liquids can you e at in the liquid stage of your post-surgery diet ?

The initial liquids you should consume are water, black tea, oxo, bovril and no added sugar squash, also known as clear fluids.

Following this, a high protein liquid diet needs to be followed. There are lots of different available options for the types of liquids that could be consumed, including:

Protein shakes
Soups (diluted and strained)
Milk
Low calorie hot chocolate, Ovaltine or Horlicks
If you own a blender, you can make any combinations you like! Simply blend and add water and strain!

Extra tips when following the liquid diet following bariatric surgery;

Make sure that the liquids you consume are smooth and don’t contain any bits or lumps as these may possibly get stuck and cause pain and discomfort. To make sure your liquids are smooth, use a sieve.
Make sure that your liquids aren’t too thick. These can be diluted with water or milk to ensure that they are thin enough to drink. The consistency of the liquid should be thin enough to go through a straw. However, it is important to avoid drinking through a straw as this could potentially cause you to take in air and cause discomfort.
Avoid consuming sugary and fizzy liquids. These can cause severe pain from trapped wind and dumping syndrome.

For further information download my Week 1&2 Liquid Stage Diet Guide!

Are you confused about what to eat after Bariatric Surgery? If so, then this resource is for you as ALL the hard work is done for you!

My brand new Liquid Stage Diet Guide tells you everything you need to know about following a liquid diet following bariatric surgery:

Stop any confusion about what you should be doing in weeks 1 & 2 post bariatric surgery with a done for you gastric sleeve/bypass and band meal plan with recipes.
Guide you through the next 2 weeks post-surgery to help nourish your body for weight loss
Create tasty drinks without wasting your time counting calories and the protein content of your drinks, as it’s all done for you!
Get you back on track if you’re experiencing weight regain

With helpful tips and suggestions, answers to frequently asked questions, advice on how often and how much you should drink, along with A FULL MEAL PLAN and RECIPES, this is the perfect guide to helping you through the liquid stage diet !

WHAT IS BARIATRIC AFTERCARE AND RECOVERY?

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 31 Mar 2022 15:19:25 GMT

When patients are considering weight loss surgery, it is often the procedures themselves that they spend the most time researching.

However, while any operation needs careful consideration and to be fully understood, it is equally as important to look into the healing process and aftercare needed once the surgery is over.

Recovery after weight loss surgery

Following weight loss surgery, you will usually be able to leave the hospital after a few days, and the physical recovery from surgery can take about 5 - 6 weeks. As with any surgery, there can be side effects and complications, and it is important that you consult your surgeon before and after the procedure with any concerns you may have. These can include:

Acid reflux.
Anesthesia-related risks.
Chronic nausea and vomiting.
Inability to eat certain foods.
Infection.
Obstruction of the stomach.
Risk of ulcers
Weight gain or failure to lose weight.

Supporting patients with a new eating pattern

It may take up to three months after surgery before you can go back to eating “regular” foods. Because your stomach will take some time to heal, it is important that you adjust slowly to your new eating habits. An aftercare specialist (Bariatric Dietitian) will be able to give lots of advice and guidance about your new diet - starting from 2 weeks of liquids only, progressing to pureed foods for a week, then soft foods for a week or two and then a progression to solid foods.

Approximately 2-3 months after your bariatric surgery (although this may differ according to each individual), it may be possible to start eating more “normally,” just in smaller portions. During this time you must also ensure that you take your vitamins and minerals and have regular blood work.

This can be a difficult and challenging process and an aftercare specialist (Bariatric Dietitian) will help with eating plans and ensuring that you are adjusting to your new eating patterns. This is where the support of a bariatric dietitian is crucial.

Emotional eating and support

Aftercare isn’t just about physical recovery and healing, it is about being able to change your mindset, adopting new healthy eating and exercise patterns and developing a more positive relationship with food, your self-esteem and body image. Physical procedures won’t stop the emotional eating habits and patterns that you may have developed over the years. Emotional support is paramount as many patients keep their weight loss surgery a secret, so having a good aftercare system is essential to your long term weight loss success. During the honeymoon period post surgery it may feel like you have everything under control, but it’s more than likely that the emotional hunger - when we use food to soothe a negative emotion ie. we use food to make ourselves feel better - may return. Poor aftercare and not having support about the lifelong physical and emotional changes can lead to weight regain. 50% of patients regain the weight they lose after bariatric surgery due to poor aftercare, don’t let that be you!

At The Dietologist I want to work with you to help change your eating habits and identify the triggers that cause your emotional eating, with an ultimate goal for you to discover food freedom! Want to know more about how I can support you in your weight loss journey after weight loss surgery and help change your eating habits, relationship with food and empower you to be the person you deserve to be? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Grou p, instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

Big hugs

Van xx

WHAT IS A GASTRIC SLEEVE?

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 31 Mar 2022 15:11:19 GMT

A Gastric Sleeve is one of the most popular options in weight loss surgery. Also known as VSG or sleeve gastrectomy, the surgery involves removing 80% of the stomach including the fundus (hunger centre) - the surgery works by restricting the size of your stomach, which results in a reduction in the volume of food you eat, and being less hungry, leading to weight loss.

Do I qualify for a Gastric Sleeve?

In the private sector, a potential gastric sleeve patient needs to be aged over 18, have tried to lose weight with diets and medications but failed to maintain weight loss, have a BMI 35 with health issues that can be improved with weight loss, or a BMI of 40 and above with no medical concerns.

The general cost of a gastric sleeve is between £8,000 - £11,000.

But what about the NHS?

The National Institute for Health and Care Excellence (NICE) guidelines recommend that surgery could be provided on the NHS if a patient meets all of the criteria below:

You have a BMI of 40 or more, or a BMI between 35-40 and have a serious health condition such as type 2 diabetes or high blood pressure that might be improved with weight loss.
All other methods of weight loss including diet and exercise have been tried.
You agree to long-term follow-ups after the procedure, including regular check-ups and maintaining a healthy lifestyle.
You’re fit enough to have surgery under general anaesthetic
You have received and will continue to receive treatment from a specialist aftercare team.

Pros and Cons of a Gastric Sleeve

Of course, results following a gastric sleeve procedure will ultimately be weight loss (if you are consistent in your changes to your lifestyle). This will be quite rapid at first, but will eventually slow down. Expected excess weight loss is about 70% at 18-24 month. Some people lose more and some less.

Most patients with Type 2 Diabetes can expect to see remarkable improvement in blood sugar control, often without the need for any regular diabetic medications.

If you eat sweet food you may develop dumping syndrome, where your blood sugars fall rapidly, and you feel hot, dizzy or faint preceded by stomach cramps and diarrhoea.You may experience similar symptoms if you eat fatty food or eat and drink together.

You can develop nutrient deficiencies so a high protein diet and vitamin and mineral supplementation is essential for LIFE.

Some of your hunger cravings will return but it isn’t possible to predict when and how much of the hunger you will feel. It is also quite common for some of the restriction to wear off, which means that you may be able to eat a little more than you did when you initially had the surgery.

The sleeve does not change emotional hunger, previous negative relationship with food and negative habits, cravings or the urge to binge and restrict certain foods. Well supported aftercare needs to be provided by a bariatric dietitian and aftercare specialist to help you develop a positive relationship with food and help to change your mindset.

It is important to note that any surgery is a huge and life-changing decision. A gastric sleeve procedure is not a temporary solution - it is permanent surgery that cannot be reversed as it involves removing a large part of your stomach. However, while it isn’t reversible, it can be converted to another procedure such as a gastric bypass. In my experience it is best to work with a bariatric dietitian if you think you need revisional surgery, rather than paying for a further surgery as sometimes it’s the habits and behaviours that need addressing and managing, rather than a further surgery.

Are you thinking about having a gastric sleeve? Want to know how I can support you in your weight loss journey after the procedure, help change your eating habits and relationship with food? Book in for a Discovery Call / Sign up to the 8 Week Program , or visit me on my social media platforms, my Facebook Grou p, instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

WHY THE SCALE DOESN'T MATTER AFTER WEIGHT LOSS SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 31 Mar 2022 15:05:49 GMT

One of the biggest things I am asked about as a dietitian is about weight loss ie. the numbers on the scale. While my message is always that the relationship that someone has with food and having a positive self and body-image, it doesn’t stop my clients and social media followers from feeling like they aren’t making enough progress.

This is not uncommon - many weight loss surgery patients experience apparent weight stalls or times when the scales don’t appear to move - and this can have a negative impact on their confidence and motivation to continue. Feelings of failure can result in people reverting back to previous negative eating habits, and in some cases, can cause them to give up completely.

If you are doing all the right things, following a pattern of healthy eating, maintaining a positive relationship with both food and yourself, you’re doing the right thing.

Here are some reasons why the scale doesn’t matter after weight loss surgery.

It can ruin your day . When we weigh ourselves and don’t see a change in the numbers on the scale, it can have an extremely negative impact on your mindset for the rest of the day and beyond. I have spoken to clients who were so upset by the numbers that they reverted back to old emotional eating patterns in an effort to comfort themselves. By not looking at the numbers, you can focus on building up your new and positive eating and exercise habits and continue on your weight loss journey, one day at a time!

Your body is changing and adjusting to your new lifestyle . As you are losing body fat, you are gaining muscle, which weighs exactly the same as fat but is leaner. You may not be losing weight according to the scale, but your body will be losing inches. Building muscle also helps to boost your metabolism so you can burn fat even whilst you rest.

Weight does not equate to health . A thinner person is not necessarily healthier than someone who is heavier. Avoid comparing yourself to anyone else - what matters is that you are eating a diet of healthy, nutritious and balanced foods, exercising regularly, drinking enough water and getting enough sleep. You will find that this will have a positive impact on your blood pressure and cholesterol levels too!

Your weight fluctuates each day . Our weight can fluctuate daily for a number of reasons, including if we have eaten or drank lots, different changes in hormones, if you’re constipated, water retention and high level of salt intake. You should absolutely avoid weighing yourself on a daily basis, make sure that you are drinking enough water and lower your salt intake.

Your clothes will start to feel loose even if the scales don’t change . When you lose inches, your clothes will start to fit better and will eventually feel loose - this is the gauge that you should be following when looking at weight loss, not the numbers on the scale.

What you should be doing instead of looking at the scales

Follow your healthy eating plan.
Create balance in what you eat, so you don’t over restrict and binge!
Avoid weighing yourself daily.
Continue with your exercise regime.
Pay attention to how well your clothes fit.
Look at your body - can you see any changes?
Try using measurements instead of the scales.
Hide the scales so you do not have easy access and are tempted to weigh!

Are you disappointed with your weight loss? Want to know how I can support you in your weight loss journey, help change your eating habits and relationship with food and avoid looking at the scale? I talk about your relationship with the scales in my 8 Week Program to find out more Book in for a Discovery Call , or visit me on my social media platforms, my Facebook Group , instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

HOW MANY CALORIES SHOULD YOU EAT PER DAY TO LOSE WEIGHT?

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 25 Mar 2022 14:46:54 GMT

One of the most common questions I am asked by my clients is probably one of the most difficult to answer:

How many calories do I need to eat per day to lose weight?

Calories - or kilocalories - are the measurement of energy within food and drink and can be found on all packaging. (You can use our calculator to help determine what your calorie requirements are - BMR calculator )

The amount of calories, or energy that someone needs can differ for each individual and takes into account variables including gender, size, age, levels of activity and exercise and even hormone levels.

In order to lose weight it is necessary to reduce the intake of calories and start to use more energy than you consume, by changing your diet and exercising more. This is called a calorie deficit!

But what about Bariatric patients?

Regardless of whether you have undergone weight loss surgery or not, it is important to provide the body with enough nutrition and energy so that it remains healthy. While bariatric patients may experience a period of rapid weight loss post surgery, this is not sustainable, and an eating plan needs to be developed to ensure that weight loss is slow and safe.

The Dangers of Rapid Reduction of Calories

Not eating enough calories can be detrimental both to the body and mindset.

By depriving the body of the energy it needs, it can go into ‘starvation mode,’ storing energy as fat and actually resulting in weight gain. The resulting hunger from calorie restriction can manifest in a binge / restrict cycle, and can also create feelings of lethargy and a lack of concentration and motivation.

How many calories should I eat per day to lose weight?

This is different for both men and women.

Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 calories a day for men , although this will vary depending on physical activity levels and age. Requirements can vary so much, especially for women that have been yo-yo dieting for many years as their metabolism may be working too efficiently, which means the body is functioning in “starvation mode” i.e. does not need many calories to function. Ideally we need to avoid “starvation mode” as your metabolism slows down, instead we need to nourish our body with a balanced diet, yes even after WLS.

To lose weight, it is necessary to reduce the intake of calories and increase the amount of exercise you are doing. A general rule is to cut down by 500calories per day for weight loss.This does not mean cutting out foods or skipping meals. Instead, it is important to work out what your average intake requirements are and start to develop a sensible, healthy balanced diet that provides your body with all of the nutrients and energy it needs. In many cases, even after bariatric surgery, you may find that you need protein snacks for both calories and protein. I really do believe going too low on your calories for a long period of time after WLS, in the end sabotages your long term weight loss results. Focus on nourishing your body and work with a Specialist Bariatric dietitian, like myself, that will help change the way you think about food to help you lose weight.

Are you unsure about how many calories you should eat in a day to lose weight? Do you need help creating a balanced, bariatric friendly meal plan? If you need support getting to your dream weight after bariatric surgery in a healthy way, why not book a Discovery Call?

IS FAST WEIGHT LOSS POSSIBLE AFTER BARIATRIC SURGERY?

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 10 Mar 2022 15:18:11 GMT

According to my website data, many people find me by typing in ‘Fast weight loss’ and ‘is fast weight loss possible after surgery’ into the search engine.

The most common things associated with bariatric surgery are not just how much weight can be dropped, but how quickly people can lose weight once they have had a procedure. These are misconceptions - weight loss surgery is often wrongly seen as a ‘quick fix’ option once all other ‘diets’ have failed and that weight loss is consistently rapid and immediate.

Indeed, many bariatric patients do experience a period of fast weight loss after undergoing surgery. In the ‘honeymoon period,’ patients may well only manage a low calorie diet of about 600-700 calories per day while the stomach is healing and this will certainly result in fast weight loss, but over the long term this isn’t sustainable or healthy.

Why fast weight loss is possible, but not sustainable after bariatric surgery.

The body needs a certain number of calories and nutrients in order to remain healthy. As your stomach heals and your calorie intake grows, your weight loss will also slow down.

One of my mantras (and this is something that I share with my clients repeatedly), is that bariatric surgery is not the solution to weight loss, it is merely a tool that assists in a complete lifestyle change. Simply having surgery will not change your habits, lifestyle and emotional connection to food.

The process of gaining a large amount of weight often takes years and often (although, not in every case) involves the development of negative eating and exercise habits that have become a pattern in your lifestyle. To change these habits is not an overnight process and neither will your weight loss be.

As you lose weight your metabolism will slow down, which will also result in your weight loss slowing down. Many bariatric patients also find that they reach a plateau (also known as a weight stall) when this happens, where your weight remains the same for a period of time. This is perfectly normal as the body tries to reconfigure itself with a reduced energy intake.

It may be possible that hormones can affect how rapidly someone loses weight, and may even cause weight gain. Weight gain can sometimes be the result in a change in hormones in the body, such as menopause or PCOS (polycystic ovarian syndrome). It is important to speak to a bariatric Dietitian/Surgeon to check your diet and hormone levels aren’t affecting your weight loss.

How to make sure that you lose weight at a healthy and consistent rate

Ensure you have good aftercare/dietitian to support you with both dietary and mindset changes.
Follow a balanced eating and exercise plan that provides your body with the energy and nutrition that it needs.
Be realistic in your expectations - accept that you won’t be losing lots of weight overnight and that it is a journey. You’re running a marathon, not a sprint.
Be organised and sensible in your meal planning.
Speak to your specialist if you are concerned about changes in hormones or hormonal imbalances.
Remember consistency with great support is key!

Are you finding it difficult to lose weight? Are you disappointed with your weight loss? Want to know how I can support you in your weight loss journey and help change your eating habits and relationship with food? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Grou p, Instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

HOW TO PRIME YOUR BODY AND MIND TO GET BACK ON TRACK WITH YOUR WEIGHT LOSS AFTER WEIGHT REGAIN

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 10 Mar 2022 15:06:35 GMT

Bariatric surgery is a tool associated with successful weight loss, but there are many bariatric patients who find that varying levels of weight regain can occur in the long term. This can undo a lot of the hard work that has been put in and can potentially have a significant and detrimental impact on their physical health, mental health and body confidence.

Did you know that 90% of dieters regain the weight they lose within 12 months and up to 50% of bariatric patients start to experience weight regain at around 12-24 months post surgery?

A small amount of weight regain is normal as the body adapts and settles into its new lower body weight post surgery, but as many as 50% of patients experience insufficient weight loss and weight regain, often due to a lack of support and bariatric aftercare.

Bariatric surgery isn’t a quick fix or easy option - undergoing any form of surgery is a life-changing decision - and there are lots of different changes in lifestyle and habits that need to be made in order for weight loss to be effective, sustainable and permanent. Sustained weight loss must be supported with nutrition, lifestyle and mindset coaching to help improve the relationship with food.

If you have experienced weight regain, here are some ways to prime your body and mind to get back on track with your weight loss.

You’re likely to struggle with your weight if you have the “ALL OR NOTHING” mindset as you’re either committing to a change 100% or you’re not doing it all ( I call this F–CK it mode). One of the most detrimental things that anyone can do when changing their eating habits is to restrict and remove the foods that they really enjoy as this can lead to an unhealthy binge / restrict cycle, a negative mindset and weight regain. Making small changes to your eating habits and exercise patterns that are realistic and sustainable are key.

To make small changes to your exercise habits, start off with movement. Walking is fantastic and you should aim to get about 10,000 steps per day. Find an activity that is fun to do, as you're more likely to keep it up if it is something that you enjoy and will look forward to. You may find exercising with a friend or group exercise more fun than exercising alone, it’s also a great way to meet new people who are also committed to a healthy lifestyle. Introduce resistance training to help build muscle strength, this is a must for most women after WLS.

Change your approach to food.

Stress inhibits weight loss due to the stress hormone cortisol. Cortisol makes you hungry and crave sugar. High levels of cortisol make it hard to control blood sugar which can lead to insulin resistance, where insulin can no longer help glucose enter your cells - sending your blood sugar levels up and increasing fat storage. Therefore, managing stress is important to your weight loss.

To help combat stress, there are a few things that you can develop. Make time to journal your thoughts and feelings everyday to help declutter the mind. Find ways to manage your stress with light exercise including yoga, meditation and breathing techniques. Create a rescue list to stop you using food to manage stress e.g. play feel good music, relaxing bath, yoga, go for a walk, talk to a friend. If you feel you can't cope with your stress levels, maybe it’s time to speak to your doctor!

Are you concerned about weight regain following bariatric surgery? Want to know more about how I can help you change your relationship with food? Why not book a discovery call ? Or sign up to the 8 Week Working With Your Surgery & Emotional Eating Program.

3 HIGH PROTEIN RECIPE IDEAS

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 25 Jan 2022 18:04:01 GMT

If you follow me on my social media channels you will know that I like to share some of my favourite quick and easy recipes. Over this month I am focusing on protein, so here are some easy high-protein recipe ideas.

Two-Egg Omelette with Cheese

This quick and easy omelette with grated cheese is packed with protein and flavour and takes just minutes to make!

Ingredients:

2 eggs

1tsp olive oil

28g grated cheese

Salt & pepper to taste

Method:

Beat the eggs with a pinch of salt & pepper, and heat the oil in a frying pan. Pour the eggs into the pan and tilt the pan from one side to another until the eggs cover the surface completely. Cook for 20 - 25 seconds then scrape a line through the middle. Some of the eggs should still be runny.

Move the pan around again until the runny egg has filled up the surface again and then repeat again until the egg has set.

Scatter the grated cheese over the tip and then fold the omelette in half. I love to add chives and mushrooms for added texture and flavour!

This should make 1-2 servings.

Protein: 14g for the omelette, 7g for the cheese.

Tuna Salad

A tuna salad is a high protein meal that makes for a great lunch or dinner! It couldn’t be more simple - just chop the ingredients and add to a bowl.

Ingredients:

145g tin of tuna

Some green leaves

5 cherry tomatoes

1 inch chopped cucumber

This should make 2 servings.

Protein: 18g

To increase the protein further, why not add 3-4 tbsp plain Skyr yoghurt (5-7g protein)

Easy Lentil Soup

This simple lentil soup is a healthy and comforting lunch on cold days.

Ingredients:

750ml vegetable stock

75g lentils

1 large carrot, finely chopped

1 stick of celery, finely chopped

½ onion, finely chopped

Method:

Boil the lentils in the stock until the lentils have started to soften. Add the chopped vegetables, cover and simmer for 45 mins until all the lentils have broken down.

This should make 2-3 servings.

Protein: 6g - you can add 2 tbsp protein yoghurt or a dollop of cream cheese or tofu if you want to add more protein.

There’s always room to add in protein, it’s just knowing how. Let me know if you try out the recipes and your ideas about pimping up the protein.

A 24 HOUR DIET PLAN TO ACHIEVE 80G-90G PROTEIN IN A DAY

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 25 Jan 2022 18:00:13 GMT

One of the most frequent questions I am asked by patients post surgery is how to consume the correct amount of protein each day. Protein is particularly important after surgery as it helps to heal the body, increases feelings of fullness and preserves muscle mass and it is recommended that the average patient consume between 80g-100g of protein a day (your protein requirements are different for each individual and should be calculated by your dietitian). However, eating too much protein can actually have a negative effect on the body and weight loss, and can also potentially cause damage to the kidneys, so it is important to get a balance.

Meeting our protein consumption each day can be tricky (poll conducted in The Dietologist TRIBE community ), particularly if we are busy with family life, running a home and having a stressful job. The key to ensuring that we consume enough protein each day is to plan our meals in advance, have high protein snacks to hand and work out where and how we eat enough protein.

Generally, your daily protein target should be split between 3 meals or if you are struggling to eat, 3 meals and 2-3 snacks. You should aim for 20-30g protein at each meal and 5-10g protein per snack.

Over time you will learn how much protein is in each food, but particularly in the initial stages of meal planning it can be difficult.

Here is a 24 hour diet plan of how your meals and snacks can be balanced in a single day to consume 90g protein

Breakfast: 2-egg omelette: 14g protein

Snack: 250ml glass of milk: 10g protein

Lunch: 1 fillet of salmon with vegetables and 2 new potatoes: 23g protein

Snack: ½ apple with 1 tbsp peanut butter: 5g protein

Dinner: 100g cooked chicken with vegetables and 2 new potatoes: 28g protein

Snack: 100g Skyr yoghurt: 10g protein

Total protein intake for the day: 90g protein.

Meal planning doesn’t have to be boring when it comes to getting extra protein in! There are lots of different ways that you can add protein to your food, including adding a 30g scoop of protein powder to smoothies, soups and stews, sprinkling 28g grated cheddar or adding a boiled egg to salads or stirring in 2 tbsp high protein yoghurt or a dollop of cream cheese. Have fun with your meal planning and get creative!

DON’T FORGET adding extra protein also adds extra calories so aim to get a balance of protein sources and calories, lots of juggling to do, but not for my patients as I do it for them, the beauty of The Dietologist support!

Are you struggling with achieving the right protein balance in your diet?

If you need help with improving your protein intake or support getting to your dream weight after bariatric surgery, why not book a Discovery Call ?

SIMPLE WAYS TO INCREASE YOUR PROTEIN INTAKE AFTER WLS

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 25 Jan 2022 17:57:16 GMT

Over the last month I have been focusing on protein. Eating enough protein every day is one of the biggest concerns that my clients have after weight loss surgery. Protein is incredibly important, particularly for bariatric patients as it helps to heal after surgery, preserves muscle mass while losing body fat, improves your hair and nails and increases satiety (the feeling of fullness) when eating smaller portions.

When not enough protein is consumed, your body may start to break down its own protein stores (muscles) to meet its needs, making it much more difficult to lose weight and could cause an earlier plateau in weight loss. Inadequate protein intake can also result in weakness, increased hair loss/thinning, delayed wound healing and dry/brittle nails.

How much protein you should eat every day is calculated according to each individual, but an average protein intake post bariatric surgery is about 80-100g per day, your bariatric dietitian will calculate how much protein you need, just like I do for my patients. It may initially be difficult to meet these protein requirements post surgery as the foods consumed are liquid and blended to allow the stomach to heal, but the ideal protein intake is a goal that should be built up as soon as possible.

Your protein target should be split between 3 meals or 3 meals and 2-3 snacks (if you are struggling to eat), aiming for 20-30g at each meal and 5-10g per snack.

It is important to remember that too much protein can result in excess protein being stored as fat, not muscle, and eating very large amounts of protein (over 200g/day) could actually be bad for the kidneys, so it is important to get a balance.

Here are some quick and easy tips to increase your protein intake after weight loss surgery.

Eat your protein first

Eating your protein first will ensure that you consume all your protein in every meal and increase satiety when eating smaller portions. Remember to take your time when eating your food, chew slowly, put your cutlery down in between bites and savour the taste of your meal!

Carry high protein snacks with you

There are lots of great high protein snacks that can be packed in advance and taken with you. Some of my favourite high protein snacks include 1⁄2 apple with 1 tablespoon of peanut butter (5g protein), 1 boiled egg (7g protein) and 2 tbsp hummus with vegetable sticks (2g protein).

Add a scoop of protein powder to your meals

A 30g scoop of whey protein powder contains 25g protein and can be added to your soups, smoothies, porridge and stews for a simple and easy way to increase your protein intake!

Top your meals with high protein extras

Adding high protein foods to your meals can dramatically increase your protein intake. Sprinkle your food with 28g cheese (7g protein), 25g mixed seeds (7g protein) or add a chopped boiled egg (7g protein). This is also a fantastic way to add some additional texture to your meals too!

Make high protein substitutions

By making substitutions to your food you can increase your protein intake with little effort. Simple things like replacing butter with hummus or cream cheese, and porridge with omelettes will make all the difference!

Are you struggling with achieving the right protein balance in your diet?

If you need help with improving your protein intake or support getting to your dream weight after bariatric surgery, why not book a Discovery Call ?

HOW TO EXERCISE PROPERLY IN THE NEW YEAR TO AID WEIGHT LOSS

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 07 Jan 2022 12:42:34 GMT

For many WLS patients the key focus on weight loss is often centred around food and eating habits. However, exercising is also extremely important to aid weight loss as part of a lifestyle change. Additionally, exercising can also improve overall health, including reducing the risk of numerous diseases, improving mood and decreasing levels of anxiety and stress. When we exercise, the body releases chemicals called endorphins that create a positive feeling throughout the body, which has often been compared to that of dopamine (the feel good hormone).

Quite simply, exercising regularly helps us to lose weight, improve our health and make us feel happier. What’s not to like!

However, while our intentions may be good, if you haven’t exercised in a while it is always best to start small and take it one day at a time. Exercising too much at first can put strain on the body and cause injury.

Here are some ideas for exercising properly in the New Year to aid weight loss.

Stretch thoroughly. Stretching before exercising loosens up the muscles, increases the heart rate and reduces the chance of injury sustained while exercising. Remember to stretch before and after exercising - think of it as a warm up and cool down.

Aim to exercise regularly. 30 minutes of exercise, 3-4 times a week will make a huge difference!

Plan your exercise into your day. Set a time in which you are going to exercise and stick to it. When you plan it is less likely that you will put it off.

Invite someone to join you. Exercising is much more fun when you aren’t alone, and arranging a time to exercise with someone else will help keep you motivated and accountable.

Create an exercise playlist. Include music that has a faster tempo - this is more likely to motivate you when you are exercising.

Start small by going for a walk. Walking is the easiest way to start your exercise plan, it doesn’t require any equipment except comfortable footwear, is completely free and it means that you spend some quality time outdoors in the fresh air. Walking can be easily planned into your day - go for a walk during your lunchtime, take the stairs instead of the lift or escalators at work, or walk to the shops instead of driving.

Start some light jogging. Jogging is great for cardiovascular health, improves fitness levels and aids weight loss. Aim to start by walking, then jog for a minute, then walk again etc. There are also lots of apps that offer a ‘couch to 5K’ program in which timed periods of jogging and walking are set and extended as you progress.

Join a yoga class. Yoga incorporates building up strength and endurance with meditation and breathing, encouraging the connection between body and mind and helping to improve stress levels. Look for local classes or online zoom yoga classes - having a set time will also help to keep you motivated.

Switch up your exercise. Once you feel more comfortable, switch up the types of exercise that you do each week. Why not try swimming, cycling or kickboxing? Find things that you enjoy doing - this is also another way of keeping you motivated.

Introduce strength based exercises . Once you feel comfortable with cardio exercises and movement, I recommend introducing weights or using your own body weight to improve muscle mass and tone. Building muscle improves your metabolism, so when you begin to hit regular stalls it’s time to start the strength work.

Need help or advice with your exercise routine in the New Year?

To find out more, book a Discovery Call.

WHY NEW YEAR'S RESOLUTIONS DON'T WORK

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 07 Jan 2022 10:13:15 GMT

It’s the start of a brand new year, and after a prolonged period of uncertainty with the pandemic, many will be eager to set lots of resolutions for a happier and healthier version of themselves. New Year is always a time of great hope, when we look to the future and plan lots of positive things. While the sentiment is a good one, lots of people start with great intentions… and then fail within a few weeks. As a regular gym goer, I often see lots of new people at the gym in January, and then don’t see them again for the rest of the year.

Here are some reasons why New Year’s Resolutions don’t work .

The goals are too overwhelming or too vague. For a goal to be effective it needs to be achievable, and when a goal is far too big and unrealistic, or similarly vague and open to interpretation it is easy to give up on them. You’re not going to change your life overnight. We’ll be talking about goal setting in the T.R.I.B.E community in the NEW YEAR!

You’re attempting to multitask and work toward lots of goals all at the same time. This is detrimental in all areas - each goal is done half-heartedly rather than focusing on one thing, so you are overwhelmed and feel like you’re failing all the time!

You’re working on your resolutions alone and don’t have support. It’s difficult to motivate yourself when you are doing something alone, often because there is nobody to be accountable to. Find yourself a buddy, you can do this in my T.R.I.B.E group or client members group if you are a client of mine.

You’re not being honest with yourself. You may be surprised how many people set goals that they think they should work towards, not goals that they actually want to do. For example, if you don’t like going to the gym, why would you set yourself a target of going to the gym three times a week?

You expect instant results. You feel like a failure if you don’t see immediate results, beat yourself up and then give up entirely.

Here are ways to make New Year’s Resolutions work for you.

Make yourself the priority - continually remind yourself that you’re doing this for your health, physical and mental wellbeing and to provide yourself with a better and more satisfying quality of life.

Keep your goals realistic. When opting for bariatric surgery, many are inclined to look at the end results of former patients who have successfully lost large amounts of weight and who are now living healthy, happy lives. Instead of setting a goal weight loss for the year, set a monthly or even weekly weight loss and keep the target within a reachable number.

Focus on just one thing at a time. Work on building it up until it becomes a habit.

Get support. This could be from a family member, friend, a bariatric dietitian or someone within the T.R.I.B.E weight loss surgery community. You’ll find it much easier to achieve your goal if you have support from someone else.

Choose goals that you are enthusiastic about and that you are motivated to work towards.

Take it one day at a time. If you slip up on one particular day, forgive yourself and move on. This is a marathon, not a sprint.

Similarly, avoid comparing yourself to anyone else. This is your journey, not anyone else's.

Happy New Year! Here’s to a healthier 2022!

Looking for support to help you work towards your goals in 2022?

To find out more, book a Discovery Call .

HOW TO GET BACK ON TRACK AFTER THE FESTIVE SEASON

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 06 Jan 2022 17:23:11 GMT

Looking to get back on track after Christmas?

This is the time of year where many of us relax and overindulge on our favourite foods and snacks, and not forgetting Christmas dinner! It’s easy to forget how much we are consuming when we are surrounded by good company or watching TV, and this is where mindless eating and consuming foods that provide little satiety could potentially cause weight regain.

While I hope you have had a lovely time with friends and family, it is important to get back on track with your weight loss journey as soon as possible, otherwise you may feel a little deflated and upset with yourself, and I don’t want that for you.

Here are some ideas of how you can get back on track after the festive season.

Start thinking positively about food and remove the concept of a ‘diet.’ When I say diet you’ll be conjuring up words including: low calorie, weighing your food, meal plan, eating alone and boring / tasteless food. For me, diet means nourishing your body, eating a rainbow of tasty and nutritious food and enjoying food with family and friends. It’s not about starvation or depriving yourself of the food you enjoy because “diet culture” is what could potentially sabotage your weight loss success.

It’s likely that you will have lots of leftovers and snacks around the house, which will be very tempting! Remove leftovers from Christmas, chocolates, biscuits, alcohol. Where possible, donate leftover and unwanted food to food banks and charities.

A great way of getting back on track is by going ‘Back to Basics’ to reset the mind and body, with 3 days following a liquid diet, 3 days soft food diet and then progressing to solids.

Participate in Dry January, Dry January is the UK's one-month alcohol-free challenge. There are lots of benefits to staying away from alcohol for a month, particularly for WLS patients. Alcohol is absorbed more quickly by WLS patients and contains a surprisingly high number of calories. It also lowers inhibitions and can lead to mindless eating.

Remove slider foods and keep healthy snacks nearby should you get cravings. Food cravings are one of the most difficult things to deal with, whether it is pre or post surgery. Cravings are often the result of learned habits and emotional eating that have developed over a long period of time, and can be triggered by lots of things including stress, boredom and not eating regular meals.

Make sure you stay hydrated. Most people need about 2 litres of fluid a day, which is about 10 (200ml) glasses per day. It’s very difficult for the body to tell the difference between hunger and thirst and it may mean that the hunger that you’re feeling is your body telling you it needs more water.

Pimp up the texture of your meals. Soft food is easy to eat post WLS, however it slides in and out of the stomach pouch easily, so you’ll be hungry soon after eating. Firm food helps you feel satisfied sooner and for longer, so you’re likely to eat less too.

Don’t skip breakfast - this is the most important meal of the day for you post surgery as it provides you with essential nutrients and energy and helps to improve concentration. Even if you’re running late, there are lots of breakfast options that you can take with you including boiled eggs, protein shakes and crackers with peanut butter.

Start eating mindfully again. Mindful eating is all about being in the present and focusing on your food and the task of eating, paying specific attention to preparing and consuming your food and being aware of your thoughts and feelings as you are doing so. Mindful eating also removes judgement - by focusing on your meal, you are in control of what you are putting into your body.

Need some help with getting back on track after the festive season?

Want to know how I can support you in your weight loss journey and help change your eating habits and relationship with food? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Grou p, Instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

THREE EASY BARIATRIC RECIPES

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 13 Dec 2021 18:15:54 GMT

If you follow me on social media you will know that I like to share some of my favourite bariatric recipes. I enjoy cooking, but after a busy day I want some easy go-to recipes that don’t take long to make, are healthy and nutritious and are packed with flavour.

Here are three of my favourite bariatric recipes.

Chicken and Pepper Stir Fry

This chicken and pepper stir fry is a high protein, quick and easy recipe that can be made for the whole family! This recipe serves 2 people.

Ingredients

1 chicken breast, diced

1 red pepper, thinly sliced

½ onion, chopped

1 clove garlic

15g ginger, cut into shreds

1 finely chopped chilli (optional)

Handful frozen peas

1tsp olive oil

Dash of light and dark soya sauce to taste

The method could not be more simple!

Method

Fry the chicken in the olive oil for a few minutes with the onions, ginger and garlic. Add the rest of the vegetables and fry on a low heat until cooked through. Add the peas and cook for a further minute. Add a dash of both dark and light soya sauce. If you like some heat add one finely chopped chilli

For extra texture, you can add some chopped broccoli, nuts and seeds (I love pine nuts in a stirfry) or cook the vegetables for just a few minutes to keep them crunchy.

Easy Chilli

Chilli is the perfect meal for a cosy night in! If you are still in the pureed stage, you can blend up the amount you need, and it makes great leftovers too! If you want to make the texture more challenging add chunky vegetables e.g. peppers, carrots, sweetcorn, 5 minutes before it’s cooked or drain some of the juice from the tinned tomatoes.

Ingredients:

250g lean beef or turkey mince

½ onion

1 clove garlic

200g tin of chopped tomatoes (add a little more

200g tin of black beans

1/2 tsp paprika
1/2 tsp dried oregano
1/2 tsp ground coriander
1/2 tsp ground cumin
1 pinch of chilli flakes
1 tsp olive oil

4 small meals for a bariatric patient

Method

Gently fry the garlic and onion in the oil until softened. Add the mince, herbs and spices and tomato paste, breaking the mince up into small pieces. Add the tomatoes and gently simmer for 30 mins.

Add the black beans (and chunky vegetables)
and gently warm through.

Egg Salad

Looking for a quick and easy high protein recipe? This egg salad is one of my favourites, and it is so simple to make! For added texture and protein, add some chopped crunchy vegetables, nuts and / or protein powder! Serve with a plain salad to get your greens in or add some of the mixture to a wrap/flatbread or warburton thins.

Ingredients

3 hard boiled eggs

75g low-fat cottage cheese

1/4 chopped celery

1 tsp onion powder

1/2 tsp mustard

Pinch of salt and pepper

2 bariatric portions

Method

Cut up the eggs and mix with the rest of the ingredients! For added texture and protein, add in some chopped crunchy vegetables, nuts and / or protein powder! Store in the fridge so you're prepped for another meal.

This recipe should be enough for 3-4 servings.

Looking for more fantastic bariatric recipe ideas? Follow my social media channels! Tiktok , Instagram and Facebook

Want to get back on track, sign up to the 8 week program to learn everything you need to know about WLS, including 12 months of bi-monthly group support.

HOW TO DEAL WITH CRAVINGS

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 13 Dec 2021 18:10:35 GMT

Food cravings are one of the most difficult things to deal with, whether it is pre or post surgery. Cravings are often the result of learned habits and emotional eating that have developed over a long period of time, and can be triggered by lots of things including stress, boredom and not eating regular meals.

Unfortunately, the foods that we often crave are generally unhealthy and provide little satiety, such as slider foods. Sliders are foods that are easy to eat as they are high in fat and sugar, and include things like chocolate, cake, milkshakes and crisps. The sometimes uncomfortable feelings of tightness that follows when a patient is full doesn’t occur as often with softer foods and sliders. Sliders generally don’t help you feel full and can cause symptoms of dumping if you’ve had a sleeve, bypass or mini bypass. As I always say, do not rely on dumping syndrome to manage your cravings as not every patient will dump, and you’ll be extremely upset if you thought dumping would stop you reaching out for the bag of crisps or bar of chocolate!

Here are some great ways to reduce cravings.

Remove the concept of a ‘diet.’ One of the most counter-productive things that anyone can do when changing their eating habits is to restrict and remove the foods that they enjoy the most, as it can lead to an unhealthy binge / restrict cycle. Remember that you aren’t on a diet, you’re changing the way you eat for the rest of your life. You can still have what you like to eat, just in moderation.

Don’t skip meals. When you skip a meal you are more likely to feel extreme levels of hunger later on, which will intensify your cravings. Aim to have regular meals and don’t spend the day grazing as this will lead to weight regain after WLS.

Plan and prepare your meals in advance. Make your planning time easier by creating a meal plan in advance for the coming week, working out the ingredients you are going to need and then ordering the food to be delivered. This is particularly useful in the first few months post-surgery.

Eat mindfully. How we think about and consume our meals can have an enormous impact on our weight and relationship with food. Take your time, cut your food into small pieces and chew slowly, putting cutlery down in between bites. Eat at a set time and listen to your body. Remember that it takes the body about 20 minutes to realise when it is full, so by slowing down it is more likely that your body will tell you when it is full. When you’re comfortably full, stop.

Keep high-protein snacks nearby, and take them with you when you leave the house. This will ensure that you are able to eat when you feel hungry and will reduce the cravings you feel.

Ask yourself some questions. Are you hungry or is your body simply following a habit that you have created? Have you been stressed and are reaching for comfort food? Is the food that you’re craving a healthy choice? Are there any healthy choices you could make instead? (this is where prepping and planning your snacks really does help) Consider whether you are thirsty instead of hungry before you reach out for food.

Distract yourself. Indulge yourself in things that you enjoy to take your mind off the foods that you are craving. Go for a walk, read a book, keep your hands busy with word searches, crosswords, jigsaws, spend time with friends and family, watch your favourite films or listen to music.

Change your environment. This isn’t always easy, but try and avoid going to places that have easy access to the foods that you are craving, such as places with snack bars and vending machines. If you’re working from home, don’t work from the kitchen.

What if this still doesn’t work? Eat what you are craving, just in a very small amount! Instead of eating a box of chocolates, buy a small bar. Have a small glass of wine instead of three large glasses. Having things in smaller packets, glasses, containers, plates can help manage portions.

Are you struggling with cravings? At The Dietologist I can assess and take the time to get a better understanding of your health, relationship with food, weight struggles, lifestyle demands and medical conditions, and work with you to help guide and support you post surgery.

To find out more, book a Discovery Call, or sign up to my 8 week program .

12 TIPS FOR HOW TO GET BACK ON TRACK BEFORE CHRISTMAS

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 13 Dec 2021 16:51:03 GMT

The build up to Christmas often lasts for several weeks and is the busiest time of the year for parties and celebrations with lots of food and alcohol. Here are some of my favourite tips on how you can enjoy the festivities while still keeping your weight loss goals in mind!

Tip 1: Use a side plate. Plate size is so important when it comes to weight loss. The same amount of food is on both plates, but the smaller plate looks full and the larger plate looks a little empty. This means that the brain is delivered fullness signals looking at the smaller plate, so patients are more likely to stop when they are satisfied. In order to control portion sizes, WLS patients need to use a side plate (7 inches). By putting smaller amounts of food on a normal 12” sized dinner plate the brain is likely to feel a little short-changed and will inevitably want more, resulting in hunger and cravings.

Tip 2: Balance your meals. Depending on where you are in your weight loss journey, it’s important to balance your meals. This can be made up as:

1/3 protein, 1/2 Veg and under a quarter carbs
1/2 protein, 1/4 carbs and 1/4 veg
1/2 veg, 1/2protein (as part of my secret rule)

Tip 3: Cut up your food into small pieces! Before starting your meal, cut your food into chunks approximately the size of a 20 pence or teaspoon. That will help you take small bites and help you to eat mindfully.

Tip 4: Eat mindfully. Mindful eating is all about being in the present and focusing on your food and the task of eating, paying specific attention to preparing and consuming your food and being aware of your thoughts and feelings as you are doing so. Mindful eating also removes judgement - by focusing on your meal you are in control of what you are putting into your body. This is a game changer when it comes to weight loss!

Tip 5: Be aware of how you time your fluid intake. The fluids you consume during the day are really important, but it’s equally important to be aware of when you consume fluids in relation to your meals. Make sure that you drink fluids 10-15 minutes before you eat, or wait for 30 minutes after food.

Tip 6: Be aware of why you shouldn’t eat and drink at the same time after surgery. Food and fluids shouldn’t be consumed together for a number of reasons. It may cause you to dump, it flushes food out of the stomach pouch so it may cause you to feel hungry quickly, and the stomach pouch can’t hold that volume so it may stretch the stomach pouch over time if done repeatedly.

Tip 7: Think about the types of fluids that you can consume during the day. It’s important to have1.6-2L fluids a day to keep the body hydrated. Fluids aren’t just water - they can be anything from decaf coffee and tea, to soups, squash and protein shakes.

Tip 8: Make sure that you eat enough protein. Eating the right amount of protein is extremely important - protein provides the basic building blocks for the body. They are made of amino-acids and are found in every cell, tissue and organ in the human body. Protein is needed for growth and repair, no matter how young or old we are. Protein helps you feel satisfied for longer periods of time, so you’re less likely to snack between meals. Don’t forget nuts are a great source of protein and plentiful during the xmas festivities.

Tip 9: Think about your Christmas dinner. Christmas dinner is full of lots of different food and it’s difficult not to over indulge. I am often asked for Christmas meal swap ideas but the truth is, you don’t have to swap any of it! Use a side plate for your meal and enjoy every part of the food on offer, just in moderation. Have a slice or two of turkey, a small amount of stuffing, one or two roast potatoes, a spoonful of carrots and brussel's sprouts with a drizzle of gravy. Remember to leave your glass of wine until at least 30 minutes after your meal.

Tip 10: Enjoy all the food and drink associated with Christmas, but in moderation! Remember that depriving yourself of foods you enjoy will potentially result in cravings, which may contribute to a binge / restrict cycle. Instead of drinking multiple glasses of wine and cocktails, just have one glass of wine. If you like to eat Christmas pudding, have a small slice instead of a large one! You can still continue in your weight loss journey without missing out!

Tip 11: Pimp up the texture of your Christmas dinner! There are lots of ways to pimp up the texture of your dinner, including using less gravy which softens food, eating the breast of the turkey instead of the thigh or leg as the meat is softer, baking some new potatoes in the oven in their jackets instead of mash. Adding nuts/seeds, raw vegetables or quickly blanched vegetables to your plate for that extra crunch.

Tip 12: Create a balance in your Christmas festivities! If you’re feeling cravings or have an urge to over-indulge, make sure that you keep healthy snacks nearby and distract yourself by wrapping presents, laying the xmas table, going for a walk or playing a board game with your family. Continue to eat mindfully, limit salt as this will make you feel thirsty and remember to not ban foods completely as this will lead to a binge / restrict mindset. It’s okay to enjoy a few indulgent foods and to be off track a little for a few days. Enjoy and embrace the Christmas spirit.

Merry Christmas everyone. If you want to learn how to create balance and lose weight, why don’t you join the 8 Week Program to help you get back on track.

HOW TO MAKE WEIGHT LOSS SURGERY WORK FOR YOU

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 08 Nov 2021 17:38:05 GMT

Choosing to undergo bariatric surgery is one of the most life-changing decisions that many people will make. However, the surgery itself (while it may seem daunting at first) is actually a very small part of an individual’s weight loss journey. I’ve said it many times before, but weight loss surgery is merely a tool - a large percentage (70%) of weight loss comes from changing old habits and mindset, developing new eating habits and creating a positive relationship with food and yourself!

Here are some ideas on how to make weight loss surgery work for you:

Make yourself the priority. This is extremely important - continually remind yourself that you’re doing this for your health, physical and mental wellbeing and to provide yourself with a better and more satisfying quality of life.

Seek support. Even if you feel uncomfortable discussing your weight loss surgery with close friends, it is important that you get support from professionals and even members of the weight loss community who can help you stay on track. You can’t do it all by yourself.

Change your habits . It’s highly likely (although not always the case) that your weight gain has been caused by developing unhealthy habits over a period of years, so actively changing these habits and making healthier choices will have a positive impact on your weight loss.

Prep and plan your meals . After your surgery you will go through different stages of food consumption as your stomach heals and adjusts, so it is important to have the right foods prepared and available. This will help you to stay on track with your weight loss and avoid turning to unhealthy food options when you’re in a rush.

Eat off a smaller plate and eat slowly . Use a side plate instead of a dinner plate and take your time when eating - focus on the food itself and be mindful of the colours, flavours, smell and taste of the food as you are eating, putting your cutlery down in between bites.

Remove the idea of a diet and change your mindset . As soon as a food is considered to be ‘bad’ or removed completely, the body will start to crave them and can result in binge / restrict behaviours. Eating healthy foods does not mean that you can’t indulge in the occasional treat - it’s all about balance.

Find an exercise that you love . For some, it’s a daily walk. For others, it’s a visit to the local gym. Whatever form of exercise you love, do it regularly. Exercising helps with endorphin levels, can boost our energy and is a great aid to weight loss.

Avoid comparing yourself to anyone else . Each individual is different and will experience different levels of weight loss at different speeds. Focus on yourself, applaud yourself for successes and avoid being hard on yourself if you slip up.

Try to do some research so that you know what you can potentially expect after your weight loss surgery. It’s surprising how many things that my clients have said that they wished they had known before having surgery - find out more in my blog post here: What my clients wish they knew about WLS.

To find out more, book a Discovery Call.

USEFUL BARIATRIC TERMS

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 08 Nov 2021 17:34:56 GMT

Some of the most frequent questions I am asked when working with a client is:

What does that mean?

Bariatric surgery and the definitions for lots of areas that accompany the process can sometimes be prolific and a little confusing. This is completely understandable - many of the terms and acronyms used aren’t part of our daily vocabulary!

Here is a useful guide to some of the most commonly used terms in bariatric surgery.

Bariatric surgery: Weight loss surgery (WLS). Bariatric surgery includes lots of different types of procedures, and the most common types are: Gastric band, Gastric Bypass, Mini Gastric Bypass, Sleeve Gastrectomy and Gastric Balloon. All these operations can lead to significant weight loss within a few years, help improve many obesity related conditions, such as diabetes or high blood pressure. Each comes with its own advantages and disadvantages.

VSG: Vertical sleeve gastrectomy (sleeve). Approximately 80% of the stomach is removed, so you can't eat as much as you could before, and you feel satisfied on smaller portions. The other important effect is that the levels of an appetite stimulating hormone (ghrelin) are reduced. Less ghrelin means less hunger which in turn means you eat less. Some patients find the "not feeling hungry" overwhelming and eat very little post surgery. It is important to monitor this hence aftercare is very important. You can develop nutrient deficiencies, so a high protein diet with vitamin and mineral supplementation is essential. Expected excess weight loss approximately 60-70%.

Lap Band: Gastric band (band). Involves placing a silicone band around the top of the stomach. It aids weight loss by stimulating nerve endings at the top of the stomach, which reduces your appetite and allows you to feel satisfied on smaller portions, when eating firmer food textures. It will require adjustments (band fills) with saline to reach optimum sensations. The band is not there to stop you eating, and high calorie foods such as chocolate, biscuits, crisps and ice cream (also known as "sliders") provide very little satiety with the gastric band and can sabotage weight loss results. Changing your eating habits and lifestyle are necessary to achieve good weight loss results. Expected excess weight loss approximately 50%.

RNY: roux en y gastric bypass (bypass). This surgery is regarded as the Gold Standard. The top part of the stomach is sectioned off to make a small stomach pouch and then joined to the small intestine, so you feel satisfied on smaller portions. The surgery works by restriction and changes in gut hormones. Most patients with Type 2 Diabetes can expect to see remarkable improvement in blood sugar control, often without the need for any regular diabetic medications. If you eat sweet food you may develop dumping syndrome, where your blood sugars fall rapidly, and you feel hot, dizzy or faint and may experience stomach cramps and diarrhoea. You can develop nutrient deficiencies so a high protein diet with vitamin and mineral supplementation is essential. Expected excess weight loss approximately 70-80%.

MBG: Mini gastric bypass/Loop Bypass/One Anastomosis Bypass. This is similar to the gastric bypass however the small bowel is directly joined to the small stomach pouch so only a single join is required compared to 2 joins with the gastric bypass. The procedure takes a little less time than a gastric bypass. Once again the surgery works by restriction and changes in gut hormones. One of the disadvantages of this surgery compared to the gastric bypass include a greater likelihood of experiencing bile reflux. The role of increased bile reflux as a possible risk factor for later development of gullet cancer is controversial. As with the gastric bypass you can develop nutrient deficiencies so a high protein diet with vitamin and mineral supplementation is essential. Expected excess weight loss approximately 70-80%.

IGB:Gastric Balloon: A gastric balloon, also known as an Intragastric balloon, is a short-term non-surgical weight loss tool. It is a soft silicone balloon that is temporarily inserted into your stomach to partially fill it so that you feel satisfied quicker after small amounts of food. Intragastric balloons can be left in your stomach for 4-12 months, depending on the brand (Elipse balloon - 4 month gastric balloon placed under X-ray). During this time you should aim to retrain your eating habits and lifestyle. It offers a weight loss solution to help patients to kick start their lifestyle changes. Sometimes it is used when the patient’s BMI is not high enough to justify surgery. Sometimes this procedure is performed for severely obese patients to lose weight ahead of more invasive surgery. Average weight loss of 2-3 stones if you change your eating habits and lifestyle.

PPI: proton pump inhibitors (anta acids e.g. lansoprazole/omeprazole). These are a group of medicines that reduce the production of acid by working on the cells that line the stomach.

BMI : body mass index. The body mass index is a number that is worked out based on weight and height. Generally, a BMI that is between 18 and 25 is considered to be within the normal range, a BMI of about 25 - 30 is considered overweight, and anything above that falls within the obese category.

SW: Start weight. It is useful to take note of your starting weight as this will allow you to see how much progress you have made in your weight loss journey.

IBW: Ideal body weight. Generally your ideal body weight is the weight you should be at to achieve a BMI of 25. This will be different for each individual.

EBW: Excess body Weight. This is the amount of excess weight that an individual is carrying above their ideal body weight.

EWL: Excess weight loss. This is the percentage of how much weight an individual has lost after surgery)

Real Hunger: This is stomach hunger that we all feel and is necessary to survive.

Head Hunger / Emotional Hunger: This is the hunger that individuals experience when they have cravings and emotional triggers. Emotional hunger is not necessary to survive - it is developed over a period of time and often becomes habitual.

Emotional Triggers: Triggers that cause eating when you're not really hungry e.g. stress, bored, lonely. Often, people are compelled to eat for comfort in response to an emotional situation or experience.

Slider Foods: Sliders are foods that bariatric patients often turn to for a number of reasons. They are easy to eat - the sometimes uncomfortable feelings of tightness that follows when a patient is full doesn’t occur as often with softer foods. They are convenient and taste good, often satisfying emotional triggers like stress and boredom and providing instant pleasure, but offer little satiety.

Body dysmorphia: a mental health condition where a person focuses on seeming flaws in their appearance.

Intermittent fasting : an eating schedule that focuses on periods of eating followed by periods of fasting.

Are you confused about the different terms associated with bariatric surgery? Unsure about your BMI or which is the best surgery for you? Why not book a Discovery Call?

WHY PROTEIN IS IMPORTANT AFTER BARIATRIC SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 08 Nov 2021 17:32:06 GMT

Protein provides the basic building blocks for the body. They are made of amino-acids and are found in every cell, tissue and organ in the human body. Protein is needed for growth and repair, no matter how young or old we are.

Protein is important for a number of reasons:

• It increases satiety (the feeling of fullness) when eating smaller portions.

• It helps you heal after surgery.

• It helps to preserve more muscle mass while losing body fat.

Not consuming adequate protein may cause your body to break down its own protein stores (muscles) to meet its needs. Breaking down your muscles will make it harder for you to lose weight and may result in an earlier weight loss plateau. Other signs of inadequate protein intake can include delayed wound healing, frequent infections, weakness, increased hair loss/thinning and dry/brittle nails.

How much protein do I need to eat after bariatric surgery?

Requirements for the amount of protein you should consume is calculated according to each individual.

An average daily intake of protein, post bariatric surgery is about 80-100g per day. Certain health conditions may mean your intake of protein will need to be less, please speak to your dietitian about this pre and post WLS. Immediately after surgery meeting protein requirements may be difficult to achieve, as initially patients won’t be able to consume larger amounts of food, focusing on a diet of liquids and blended foods to allow the stomach to adjust and heal. Ideally, this is a goal that should be built up, as soon as possible post-surgery

Your protein target should be split between 3 meals or 3 meals and 2-3 snacks (if you are struggling to eat), aiming for 20-30g at each meal and 5-10g per snack.

What are great sources of protein?

The best sources of protein are lean meats, poultry, fish, eggs, Quorn, soya, milk, cheese, yoghurt, beans, pulses/lentils, soya milk, tofu and powdered protein supplements and meal replacements.

It is important to remember that not all foods that are high in protein are positive, as they can sometimes also contain high levels of fat, which would be counterproductive to weight loss. Foods to avoid on most occasions are often the more processed red meat products like salami, sausages, bacon, black pudding, fried foods like breaded/battered fish or chicken, and party foods like sausage rolls, pork pies, scotch eggs. Remember that what you eat is about balance, so these foods are fine to eat as part of Van’s 80:20 rule.

How can I reach my 80-90g of protein in a day?

Breakfast: 2 egg omelette (14g protein)

Snack: 250ml glass of milk (10g protein)

Lunch: 1 small fillet (90g) of salmon (23g protein). This can be eaten with vegetables and 2 new potatoes.

Snack: 1⁄2 apple with 1 tablespoon of peanut butter (5g protein)

Evening meal: 100g cooked chicken (28g protein). This can be eaten with vegetables and 2 new potatoes.

Snack: 100g Skyr yoghurt (10g protein)

Total: 90g protein

What can I do if I’m struggling to eat high protein foods?

Following surgery, changes in food preferences are common. You may find that you have aversions to specific high protein foods. Incorrect eating techniques after surgery can cause discomfort and vomiting, which is often mistaken for food intolerance. Aim to have softer protein portions or add a little gravy or sauce. Remember as you master the art of eating slowly add less gravy and sauce to aid satiety.

If there are very few protein foods that you are able to tolerate, taking a powdered protein supplement may be appropriate.

Is there such a thing as too much protein?

Yes. Eating too much protein can result in excess protein being stored as fat, not muscle, and eating very large amounts of protein (over 200g/day) could actually be bad for the kidneys. It’s important to get a balance.

If you need help with improving your protein intake or support getting to your dream weight after bariatric surgery, why not book a Discovery Call?

5 MYTHS ABOUT BARIATRIC SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 05 Oct 2021 17:08:01 GMT

Over 28% of the UK population are obese (BMI >30) and over 36% of the population are overweight (BMI>25) but not obese. Obesity levels are higher than ever, since the COVID 19 pandemic and NHS waiting lists are growing for bariatric surgery. Many people are considering bariatric surgery after years of trying unsuccessfully to lose weight through dieting alone.

Unfortunately, there are a number of misconceptions and stigmas surrounding bariatric surgery that can prevent people from having weight loss procedures. Many of these myths come from a lack of knowledge, stereotypes and the discriminatory nature that society has about obesity, and there is lots of misinformation that is readily available online.

Here are 5 myths about bariatric surgery.

Surgery is a quick fix and an easy option

One of the most popular myths that my clients tell me is that they feel that undergoing bariatric surgery means that they have failed or are opting for a quick fix solution. Weight gain and obesity are not as simple as overeating, eating the wrong foods and not exercising. There are many factors that can make it extremely difficult to lose weight, including hormone changes in the body, genetics, social circumstances, emotional behaviours,menopause, lifestyle, and a person's habits and behaviours.

Undergoing surgery is a difficult and life-changing decision, and lots of hard work and perseverance is required before, during and after the operation. Someone choosing to have the procedure is not lazy and isn’t taking the “easy way out,” they are instead making a conscious decision to improve their health, wellbeing and quality of life. Remember surgery is a tool and you need to work with it correctly to get the right results.

Bariatric surgery is all the same procedures

This isn’t true. There are a number of different bariatric surgery options available, including the Gastric band, Gastric Bypass, Mini Gastric Bypass, Sleeve Gastrectomy and Gastric Balloon. Each has advantages and disadvantages and some procedures are reversible and some are permanent and more invasive than others. Your surgeon will take lots of time to go through each option and discuss which is the right surgery for you depending on your BMI and health risks.

Having bariatric surgery is dangerous

With every surgical procedure there is an element of risk, but advancements in technology and techniques have greatly reduced the risks associated with weight loss surgery. Many patients worry that having a high BMI will put them at further risk, but staying at a weight that is morbidly obese will have a far greater impact on your health than a surgical procedure. Undergoing bariatric surgery has been compared to the same level of risk as having your gallbladder removed - the operation itself requires a very short stay in hospital followed by some time to recover at home, but the healing process is relatively quick due to laparoscopic (keyhole) surgery.

Most bariatric patients will put the weight back on

50% of patients regain the weight they lose after Bariatric surgery due to lack of support/aftercare. Those having surgery abroad are at a greater risk as UK aftercare is not included in the fee. Weight loss surgery isn’t just a procedure, it’s a tool and a complete lifestyle change with permanent changes to eating habits and behaviours is necessary, otherwise most will regain the weight they lose due to returning to former habits. To avoid weight regain ensure you factor in the need for good bariatric aftercare/support.

You can’t have children after surgery

Yes you can’t immediately after surgery! It is advised that women who wish to have children wait at least 18 months after having bariatric surgery, and this is to allow the chance for the body to heal and for weight loss to happen. You don’t have enough nutrition to feed both yourself and the baby soon after surgery.

Having a child 18 months post surgery is perfectly fine - in many cases fertility is actually increased after weight loss. You may need additional supplements if you fall pregnant and the routine food safety advice still needs to be followed. You may need extra blood tests, and of course let your GP and midwife know you’ve had weight loss surgery.

Are you struggling with weight loss and are considering bariatric surgery? Want to know how I support you in your weight loss journey, the options available and help change your eating habits and relationship with food? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Support Grou p, instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

WHY DO PEOPLE REGAIN WEIGHT AFTER BARIATRIC SURGERY?

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 05 Oct 2021 17:03:42 GMT

50% of weight loss surgery patients regain the weight they lose after weight loss surgery (1). Bariatric surgery is a tool associated with successful weight loss, but there are some who find that weight regain can occur in the long term. This weight regain can have a significant impact on their health, undoing a lot of the hard work they have put in to lose the weight in the first place, and can have a detrimental impact not just on physical health, but mental health and body confidence.

So why do people regain weight after bariatric surgery?

They don’t look at the big picture

When patients initially discuss weight loss surgery with a surgeon it is difficult to not just look at the positive aspects that can come from the procedure and the weight loss results of previous patients. However, not everyone looks at the hard work involved not just before and during bariatric surgery, but the change in mindset and lifestyle that is required to not just lose weight, but to keep the weight off for good. Patients get caught up in the how and what and forget to focus on their core values, WHY they want to lose weight, something I remind my clients during support sessions, to get good results.

I like to compare this to a diamond - when people look at a diamond they see the end result and don’t consider how much work has gone into creating such a beautiful and polished stone. Weight loss is the same - many see the end result of successful weight loss but don’t consider just how much time and effort has gone into achieving those results. It’s taken many years to gain the weight, however most expect the weight to be lost in a short period of time.

There is a lack of support

People who have bariatric surgery without any support and aftercare are more likely to regain the weight that they lose. One of the biggest problems after bariatric surgery is that patients don’t work with the surgery correctly because they don’t know how to. Surgery isn’t the quick fix or easy option and there are lots of different changes in lifestyle and habits that need to be made, to make weight loss not just effective, but permanent, and with a lack of support it is easy to revert back to old habits that will cause weight regain.

They become overwhelmed with all the changes

As discussed above, having a bariatric procedure is only a very small part of weight loss. The hard work is really found within the changes involved - dealing with emotional connections to food and triggers, meal planning, making sure that you take the right vitamins and minerals and developing an exercise routine is all part of a weight loss journey. After a few months some can find this overwhelming and slip back into old habits because it is easy to do so.

They are stuck in the dieting mindset

Yes, following a pre-op diet is necessary to shrink your liver, and immediately after surgery there are different stages that need to be followed to introduce textures while your stomach is healing, but many find it difficult to get out of the “all or nothing” dieting mindset of weighing their food and counting calories that is associated with weight loss. I am not a believer in the concept of a “diet.” One of the most detrimental things that anyone can do when changing their eating habits is to restrict and remove the foods that they really enjoy as this can lead to an unhealthy binge / restrict cycle, a negative mindset and weight regain.

They haven’t dealt with their emotional hunger

Emotional hunger is often referred to as “head hunger”- habitual and mindless eating which can be triggered by stress and tiredness and can result in someone turning to “slider” foods for comfort. It’s really important to remember that weight loss surgery is a tool and does approximately 30% of the work in controlling real hunger, but it doesn’t control emotional eating or change thoughts and feelings about food. It may feel that this is under control during the “honeymoon” phase immediately following bariatric surgery, but it is likely to reappear in the long term. Emotional hunger needs to be managed with support.

There could be a surgical problem

In rare cases weight regain could be the result of a surgical problem. Make sure that you consult your aftercare team, dietitian and surgeon to make sure that there aren’t any surgical issues that may be the result of weight regain. Assessment may require a procedure under x-ray called a barium swallow to check the anatomy of your stomach and how quickly food empties into the small bowel. Surgical problems are rare, however patients immediately feel frustrated and will feel there is a problem with the surgery rather than their diet,habits and lifestyle when it comes to weight regain.

Are you concerned about weight regain following bariatric surgery? Want to know more about how I can help you change your relationship with food? Why not book a discovery call? Contact me via my website here: https://www.thedietologist.co.uk/#CONTACT

Obes Surg

Obesity Journal 2008 Jun;18(6):648-51. doi: 10.1007/s11695-007-9265-1. Epub 2008 Apr 8.

WHY YOUR WEIGHT LOSS WON'T DISAPPEAR OVERNIGHT

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 05 Oct 2021 16:59:49 GMT

When opting for bariatric surgery, many are inclined to look at the end results of former patients who have successfully lost large amounts of weight and who are now living healthy, happy lives. It is a positive and exciting time - after years of trying to lose weight unsuccessfully, the idea of reaching that elusive goal weight may finally seem possible!

The problem with weight loss is that it won’t disappear overnight, and this has the potential to be extremely disheartening for some.

Here are reasons why.

Many people take years to put on weight

The process of gaining a substantial amount of weight often takes years and often (although, not always) involves the development of negative eating and exercise habits that have become ingrained in your lifestyle. To change these habits is not an overnight process - it requires lots of hard work, consistency and making conscious lifestyle choices that will help with weight loss. This is not an easy thing to do and will take lots of time and effort to build on. It will also take some time for your body to adjust to your new lifestyle.

Old habits reappear

The process of losing weight can be slow (and even reversed) if old habits are allowed to reappear. Emotional eating can play a huge part in this - turning to unhealthy foods that provide very little satiety in times of stress to try and find comfort - and avoiding exercise can sabotage your weight loss.

Your metabolism changes

As you lose weight your metabolism slows, and this will slow down your weight loss. You may also find that you reach a plateau/weight stall at this point, where your weight remains the same for a period of time. This is normal as your body tries to reconfigure itself with a reduced energy intake. However, it is very frustrating and worrying for many of you after weight loss surgery.

Expectations are too high

Despite the best efforts of surgeons, dietitians and the aftercare team to manage patient expectations on how much weight they will lose, and the period of time it will take, it is difficult to stop someone from believing that they will lose all their excess weight in a matter of weeks. If they have read and seen lots of success stories, it is sometimes the case that they believe it will be different for them, and this can be disappointing when this doesn’t happen. Remember that successful weight loss takes time and is all about being consistent. Try to be patient with your weight loss, listen to expectations given from your specialists and try to avoid looking at the big picture and expecting it immediately.

Underlying hormonal issues

Doing everything right, following your eating and exercise plan and still not seeing results? It may be possible that your hormones are affecting your weight loss. Weight gain can be caused by a change in hormones in the body, PCOS (polycystic ovarian syndrome) or the menopause, so it is important to speak to a specialist to check your diet and hormone levels aren’t affecting your weight loss.

How to ensure that you are successful in your weight loss journey

Ensure you have good aftercare/dietitian to support you with both dietary and mindset changes.
Follow your eating and exercise plan.
Be organised in your meal planning.
Be realistic in your expectations.
Avoid beating yourself up if you have a bad day and slip up.
Take it one day at a time.
Avoid comparing your weight loss to those of everyone else - remember that everyone is different!
Speak to your specialist if you are concerned about hormonal imbalances.

Are you finding it difficult to lose weight? Are you disappointed with your weight loss? Want to know how I can support you in your weight loss journey and help change your eating habits and relationship with food? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Grou p, instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

WHAT ARE SLIDER FOODS?

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 23 Sep 2021 10:12:17 GMT

For patients who have undergone bariatric surgery, the process of eating will change soon after surgery. Eating the right foods and getting enough nutrition into the body is hugely important both before and after surgery, following an eating plan in different stages that will aid recovery and prevent weight regain.

Sliders are foods that are very easy to eat and are often foods that bariatric patients turn to for a number of reasons. They are easy to eat - the sometimes uncomfortable feelings of tightness that follows when a patient is full doesn’t occur as often with softer foods. They are convenient and taste good, often satisfying emotional triggers like stress and boredom and providing instant pleasure. They are often consumed as a result of poor food planning - patients feel ravenous and so turn to slider foods because they are convenient and easy to eat. Unfortunately, most slider foods are high in fat and sugar, provide very little satiety (a feeling of fullness) and contain very little nutritional value. They can sabotage weight loss because they don’t fill you up and it is more likely that more will be eaten as a result.

There are lots of slider foods including:

Chocolate
Cake
Milkshakes
Crisps
Sweets
Pretzels
Crackers
Chewable sweets
Soup

It is worth noting that soup, although healthy, can be classed as a slider food because it slides into the stomach and out again very quickly. It is likely that you will feel hungry again soon after eating soup and similar sloppy foods. Many of these foods are also incredibly salty, which means that lots of fluids must also be taken in order to make them palatable.

Slider foods can result in ‘Dumping Syndrome.’ Dumping Syndrome occurs when you eat foods containing sugar, caffeine and fat or you eat food and drink together at the same time. Gastric bypass, sleeve gastrectomy and mini bypass patients may experience Dumping Syndrome, and the symptoms can be different for each individual, including:

Flushing
Dizziness / lightheadedness
Abdominal cramps or pain
Feeling bloated
Diarrhoea
Nausea and vomiting

Avoiding slider foods

You may think that the effects of Dumping Syndrome from consuming slider foods would change your relationship with food, but unfortunately this isn’t the case. It takes lots of willpower and a change in mindset to move away from slider foods. Bariatric surgery patients should follow a high-protein eating plan, balanced with veggies and carbs, in order to assist weight loss. While protein can result in feelings of restriction and tightness after eating only a small amount of food, it is important that this should be followed in order to maintain a healthy body and avoid potential weight regain.

Here are some useful tips to avoid slider foods:

Speak to your dietitian / aftercare specialist. Remember that weight loss surgery supports you 30% with physical hunger, while the other 70% is all about looking at your weight loss journey from a holistic perspective, and it may be useful to look at your relationship with food and any potential emotional triggers that may lead you to turning to slider foods for comfort.

Keep healthy snacks within reach at all times. Being able to access a high protein healthy snack like nuts, eggs, cold meat and shredded chicken will help to overcome hunger and cravings for sugary snacks.

Don’t have slider foods in the house. Out of sight, out of mind is a great way to avoid them - if they aren’t in the house it will take much more effort to access them than to eat a healthy snack instead. Similarly, speak to family members and ask that they avoid slider foods around you, even if it is temporary.

Exercise. If you are feeling stressed and would normally turn to slider foods for comfort, try doing some exercise to release those happy endorphins! Go for a walk or a light jog, stretch - anything that gets the heart pumping!

Take it one day at a time. Rather than looking at the big picture, start by taking each day as it comes. Congratulate yourself at the end of each day if you’ve succeeded, and avoid being too harsh on yourself if you have slipped up. The more you work on it, the more it becomes a habit.

Are you struggling with slider foods? Want to know how I support you in your weight loss journey and help change your eating habits and relationship with food? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Grou p, instagram , and my YouTube channe l for helpful information, hints and tips and Q&A opportunities!

CREATING A SUCCESSFUL EVENING ROUTINE

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 13 Sep 2021 11:20:59 GMT

In a previous post I talked about how a successful morning routine is key to a productive and successful start to the day. However, there are also lots of things that you can do in the evening to make your day a little less stressful and to avoid lots of little chores in the morning.

Here are some ideas for creating a successful evening routine.

Set your goals out for the next day, write a to do list and check your calendar

Working out your goals for the next day, writing it down and then prioritising the order in which everything needs to be done removes the pressure of trying to remember everything while you’re getting ready in the morning. Once you have worked out your to-do list, check your calendar for any forgotten birthdays or appointments. Being organised and knowing what is happening the next day helps to relax the mind and aids a better quality of sleep because you already know what your plans are.

Tidy up

Wash up the dishes, put away any items that are lying around into their correct place, throw any rubbish out and do a quick tidy up before going to bed. It doesn’t mean that you have to do a deep-clean - the large cleaning tasks can be done by the cleaner or at the weekends when you may have some extra time - but it prevents small chores from turning into much bigger ones.

Pack your bag and get your clothes ready

Pack your bag with everything you are going to need for the following day and prepare the clothes that you plan to wear. This will save lots of time in the morning and will give you the opportunity to ease into your day without searching for different items.

Prepare your breakfast, lunch and healthy snacks for the next day

Save yourself even more time by preparing a healthy breakfast and lunch for the next day. Overnight oats, chia seeds with fruit and egg muffins are all great recipes that can be prepared in advance and stored in the fridge overnight, ready to be eaten the next morning. Preparing lunch and healthy snacks to take with you will also give you immediate access to food should you feel hungry, which may prevent feeling ravenous and making poor food choices.

Take some time to unwind

Switch off the technology an hour or two before going to bed and take some time just for yourself doing things that you find soothing and relaxing. Take a long bath, read a book, and do some breathing exercises and meditation.

Avoid caffeine and late night snacks

Caffeine will prevent you from going to sleep and eating snacks, particularly later in the evening, can feel uncomfortable after WLS, having a detrimental effect on your sleep.

When creating a successful evening routine, don’t be afraid to use trial and error to see what works for you.

Want to know how I can help and support you in your weight loss journey? Why not book in for a Discovery Call?

TIPS FOR DINING OUT AFTER BARIATRIC SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 13 Sep 2021 11:10:49 GMT

Many of my clients frequently express concern about the idea of dining out in a restaurant after undergoing bariatric surgery. After spending time at home post op, being in full control of what they eat (often with just their family) and adopting significant changes to their lifestyle, the idea of eating in public with friends can be quite a daunting experience.

It doesn’t have to be! A little planning in advance can ensure that meeting up with friends and enjoying a night out together is a fun and uplifting experience.

Here are some tips for dining out after bariatric surgery

Look at the menu in advance

Take some time to look at the menus in different restaurants (which can easily be found online) and choose one where there is a selection of starters that you like or will allow you to customise your meal. If you want to visit a certain restaurant, but aren’t sure of whether the menu is suitable, ring ahead, explain your dietary needs and find out how they can help. Tapas and sushi restaurants are ideal because they offer small dishes that can be customised.

Don’t be afraid to talk to your friends

Discussing bariatric surgery with friends is a personal decision - nobody is ever under any obligation to discuss their private medical procedures with anyone else - but be aware that questions about your order choices may arise. Your surgery doesn’t have to monopolise the conversation for the whole evening, but supportive friends will be understanding (and may even help you with food recommendations!).

Choosing your food

If visiting a tapas restaurant, share dishes with your friends - this means that you can pick small amounts from different dishes. Try and order your food first. If everyone is ordering a main dish, opt for a starter dish and ask for it to be brought out at the same time as everyone else's.

Choose protein based meals like chicken, fish or beef that are steamed, baked or grilled, and avoid fried and refined foods, creamy sauces and high-calorie fizzy drinks. Ask for any condiments to be placed on the side and take sips of water while you are waiting for your food to help avoid drinking whilst eating your meal. Ask to have your glass taken from the table if it’s too much temptation to eat and drink.

If you are worried about the possibility of being sick choose soft options from the menu like soup or food in sauce. This can help reduce anxiety around eating out.

If you do order a full meal, ask to take the leftovers home at the end of the night.

Eat slowly and mindfully

Eat slowly and mindfully in the same way that you would if you were eating a meal you have prepared at home. Take small bites and take your time chewing your food thoroughly. Put your knife and fork down between bites and don’t forget to talk once you swallow your food, this will help you slow down. Give yourself time to really savour the food and flavours, and make sure that you stop eating when you feel comfortably full.

Enjoy the company!

Try and avoid being self-conscious about your food choices, relax and enjoy the company of your friends. Life is about balance and having meals out with friends and family occasionally will not sabotage your weight loss.

Are you struggling with building the confidence you need to eat out in public with your friends after having bariatric surgery? For help in how I can support you in your weight loss journey, book in for a Discovery Call, or visit me on my social media platforms , my Facebook Group and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

BODY DYSMORPHIA POST WEIGHT LOSS SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 09 Aug 2021 10:24:53 GMT

Body dysmorphia - a mental health condition where a person focuses on seeming flaws in their appearance - is surprisingly common in patients post weight loss surgery.

Symptoms of body dysmorphia include:

worrying about a specific area of your body and identifying flaws within that area
making lots of effort to conceal these perceived flaws spending lots of time comparing your looks to how others look
obsessively looking at yourself in mirrors or avoiding mirrors completely
avoiding pictures
seeking constant reassurance from friends and family about your appearance
anxiety caused by persistent thoughts of weight and size

These flaws are often unnoticeable to others and at its worst, body dysmorphia can affect the life of the person suffering from it, impacting everything from weight loss. social life, friendships and relationships.

When it comes to self-perception, it takes a while for the brain to be able to catch up with the body after undergoing surgery. It is common for someone who has undergone weight loss surgery and has lost weight as a result to suffer from body dysmorphia because they develop a distorted image of themselves. A patient will undergo weight loss surgery after years of obesity issues, failed diets and negative perceptions of themselves, and it is difficult to change such a deep-rooted mindset as a result. In many cases, patients will see themselves as being much larger than they actually are - while the scales provide proof of loss in terms of weight, it can be difficult for the patient to see a difference in their appearance.

Many patients have reported that they still wear clothes that are too big for them after losing weight because they are used to concealing their body, or are surprised (and sometimes even in disbelief) when they can fit into a smaller item of clothing or when they see their reflections in a mirror or window. Some have also felt uncomfortable when they have received compliments about their weight loss - their lack of self-confidence has left them feeling unworthy of praise for their appearance. One of the biggest causes of body dysmorphia is loose skin that can happen as a result of major weight loss, and this can add to negative feelings or incorrect perceptions of how they look.

How to Deal with Body Dysmorphia Post Weight Loss Surgery

It is always important to remember that the mind is just as important as the body when undergoing weight loss surgery and the relationship that you have with yourself and the food that you consume is vital.

Remember that you aren’t alone. While body dysmorphia isn’t something that is often talked about, it is certainly something that many weight loss surgery patients deal with. Having conversations (if you feel comfortable) with other weight loss surgery patients is a great way to share experiences and discuss things that those who haven’t undergone surgery may not understand.

Seek medical help. A therapist, specialist bariatric dietitian and or mental health professional can help you with your mindset, anxieties and self-perception, from changing your relationship with food to cognitive behavioural therapy (CBT).

Avoid comparing yourself to anyone else. Easier said than done, right? Each individual’s weight loss journey is unique to them and as a result everyone will achieve different results in different periods of time. Spend time with positive people who lift you up and work hard on building relationships both in and outside of the weight loss community. And if you receive a compliment? Say thank you, even if you feel uncomfortable.

How Can I Help?

At The Dietologist I can assess and take the time to get a better understanding of your health, relationship with food, weight struggles, lifestyle demands and medical conditions, and work with you to find ways in which your diet and relationship with food can be improved to help you achieve realistic results before, during and after bariatric surgery, while changing your mindset about yourself.

Book a discovery call to find out more about The Dietologist Support.

HOW TO PREP AND PLAN MEALS AFTER WEIGHT LOSS SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 09 Aug 2021 10:19:13 GMT

Making the decision to have weight loss surgery is a difficult one. Losing weight with bariatric surgery isn’t just about the surgery itself, it is about changing your physical and emotional relationship with food and making a commitment to different eating patterns for the rest of your life.

One of the most common areas that I focus on post-surgery is about meal planning and preparation - you’re going to need to have foods in your fridge and cupboards that are bariatric friendly.

Generally, bariatric procedures work by reducing the size of your stomach, and immediately after surgery you will be on a liquid diet. After your surgery you will spend your time in hospital sipping clear fluids that include water, tea, broth and sugar-free beverages, and you will continue to build up your overall fluid intake after you have been discharged for a week or so. Remember to keep a bottle of water close by at all times.

After 2 weeks of liquids only, you’re ready to progress to pureed foods. This will take a little bit of getting used to, but the positives about this type of diet means that food can be prepared quickly in a blender or food processor in advance and stored in the fridge and freezer. During this stage it’s important to remember to choose foods that will blend well and won’t be irritating to the stomach, including carrots, bananas, green beans, white fish and white meat including chicken and turkey. Don’t forget to add gravy or sauces to blend food to a smooth consistency. Foods that should be avoided at this time are fibrous foods like sweetcorn, asparagus,and fruits that have lots of seeds including kiwi fruits, pomegranates and strawberries.

Soft foods can then start being introduced a week later, including poached eggs, minced meat - shepherds/cottage pie and white fish in sauce. These don’t take much time in terms of preparation and cooking, but make sure that you have plenty of the soft foods available in your fridge for you to access.

After approximately 1 month after bariatric surgery (although this will differ from patient to patient), it will be time to start introducing new foods as you progress to solids, and here is where it can start to get tricky, as having a reduced stomach doesn’t mean that it is simply a matter of eating smaller portion sizes of the same meals that you used to eat before. It’s also important to remember that each person will have different challenges when it comes to certain foods and some will be more tolerant than others, so each meal plan will also be different.Take the time to introduce new foods slowly and remember that this stage will focus on trial and error - working out which foods you can tolerate and which foods lead to feelings of discomfort. Food should also be chopped into very small bite size pieces and chewed thoroughly to accommodate for your smaller stomach size, as larger pieces of food may result in a blockage which can be very uncomfortable. Avoid certain foods at this point as your digestive system is still healing and won’t be able to digest certain foods yet. Some of these foods include fibrous vegetables, fried foods, fizzy drinks, bread and muffins.

Approximately 2-3 months after your bariatric surgery (although this may differ according to each individual), it may be possible to start eating more “normally.” However, it is important to remember to monitor your portion control and maintain a balanced diet in order to avoid weight regain.

Tips for Meal Planning and Prep after Bariatric Surgery

Speak to your specialist bariatric dietitian before you undergo surgery and have a clear overview of what types of food you should be including in your diet post surgery.

Make your planning time easier by creating a meal plan in advance for the coming week, working out the ingredients you are going to need and then ordering the food to be delivered. This is particularly useful in the first few months post-surgery.

Purchase a blender or food processor, make up meals ahead of time and store in the fridge or freezer.

Take your time when eating and drinking.

Really listen to your body when introducing new food to your diet. If your stomach can’t tolerate it, leave it out and try again later.

Cut your food up into small pieces and chew thoroughly.

Look at your portion sizes and make sure that you don’t overdo it.

To find out more, book a Discovery Call.

CREATING A SUCCESSFUL MORNING ROUTINE

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 09 Aug 2021 10:13:05 GMT

A successful morning routine is key to a productive and successful start to the day. It allows you to give yourself time to ease into your day, feel more in control of your schedule and be intentional and motivated about what you do and how you do it, and particularly if you have a busy family / home / work life, it allows you to be more organised.

A morning routine is a series of tasks and actions that are completed before starting work / starting your day. The best thing about a morning routine is that it can be designed to suit each individual. After bariatric surgery, it can be difficult to focus on anything else, so a morning routine is beneficial in that it allows for a calming, focused mindset.

Here are some ideas on how to create a successful morning routine.

Create a sleep routine. Sleep is one of the most important factors when feeling refreshed and ready to start the day. Go to bed at a reasonable time the night before, avoid technology before going to sleep, and set your alarm for a time in the morning that gives you a chance to wake up properly. By making this a routine your body will eventually become accustomed to the time to sleep and the time to wake up, creating an internal body clock.

Avoid hitting the snooze button. Once your alarm goes off, get up and avoid immediately looking at your phone - this allows for easy distractions and wastes time.

Make your bed. It may seem very small, but making your bed symbolises a task being completed for the day - you’re already on track to success.

Do some mindfulness activities. This can include light exercise, stretching, meditation, breathing exercises, gratitude journaling and practising affirmations, but make sure that the focus is on your own mindfulness and wellbeing, even if it is just for a few minutes - the goal is to centre yourself, have a positive start to the day, feel relaxed and boost your confidence.

Drink some water. Staying hydrated is incredibly important for both our physical and mental wellbeing and helps to improve concentration. Particularly after bariatric surgery, it is important to build up your overall fluid intake.

Eat a healthy breakfast. Like staying hydrated, eating a healthy breakfast gives us the physical and mental energy that we need to start the day. To save time, prepare your breakfast meals the night before - smoothie bowls, high protein yoghurt and berries, overnight oats and porridge can be stored in the fridge.

Start preparing for your day the night before. Decide what you’re going to wear and have your clothes ready. Like your breakfast, your lunch can be prepped, packed and stored in the fridge overnight. If you leave the house to go to work, pack your bag the night before. Write a checklist of what you need to achieve the following day.

Listen to your favourite podcast or an uplifting playlist while you are getting ready.

Cross off yesterday on your calendar. The visual reminder that yesterday has gone and you’re starting a new day can be incredibly motivating.

Start creating habits within your morning routine. Over time, work out what order in which to do things that will have the most positive impact for the day. This is completely unique to your own preferences, and don’t be afraid to add or remove things to suit what works for you.

Remember to be kind to yourself. A morning routine is all about positivity. Start each day afresh, congratulate yourself on your achievements and wins so far and avoid beating yourself up mentally if you have made a mistake or slipped up. For tips of how to be more kind to yourself, visit my blog post here: https://www.thedietologist.co.uk/how-to-be-more-kind-to-yourself-during-your-weight-loss-journey

Want to know how I can help and support you in your weight loss journey? Why not book in for a Discovery Call?

WHAT MY CLIENTS WISH THEY HAD KNOWN BEFORE WEIGHT LOSS SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 12 Jul 2021 17:21:00 GMT

Last month I asked lots of my clients one question:

What do you wish you had known before weight loss surgery?

The replies I received from them were fascinating! Here are some of the things that my clients wish they had known before weight loss surgery:

They wished they had known that surgery was just a tool to aid weight loss. Surgery itself won’t change your relationship with food and many were surprised that they still experienced cravings and urges to binge. It’s really important to remember that weight loss surgery is a tool and does approximately 30% of the work in controlling real hunger. It doesn’t control emotional eating or change your thoughts and feelings about food or yourself. After working in the industry for over 29 years, most women struggle to change their thoughts and feelings around food until they work with me . They believe the surgery or a diet will “FIX” them, but there are usually deeper issues that they have not dealt with which I help them to identify and manage.

A few days after undergoing weight loss surgery, some clients question whether weight loss surgery was the right thing to do. It’s natural to experience doubts, but once they start seeing results they realise it was definitely the right decision for them!

You can eat sliders. Sliders are foods like chocolate, ice-cream, biscuits, cake etc. You can actually drink your calories to regain the weight that you lose, so it is important to be mindful about the type of food you are consuming if you want to maintain your weight loss.

Once you have reached your lowest weight following weight loss surgery it is likely that you will gain a few pounds. This is completely normal.

You have to wait 18 months post-surgery before you get pregnant. It used to be 2 years, but this advice was changed earlier this year.

Drinking water can hurt and can taste different, as can the taste of certain foods. Taste changes to food and even water is perfectly normal.

Your nose may run. Some said that they sneezed or had hiccups when their stomach was full.

Vitamins and minerals are incredibly important. Hair and tooth loss may happen if you do not take your vitamins and minerals post surgery. Most patients start to notice hair loss around 3-6 months after surgery and while it’s usually normal and inevitable, there are some things that can be done to slow the length of time you’re dealing with it and it will eventually regrow.

Some reported losing their sex drive, experience mood swings, and women may experience changes in their periods.

Some said that they always felt cold. This is more common than you would think - fat insulates the body so as you start to lose weight you are more likely to get colder.

Some people may not be able to eat certain fruits and vegetables. This is unique to the individual person and you may need to avoid certain foods until you’re able to tolerate them.

They weren’t aware of acid reflux after a gastric sleeve, although most surgeons in the UK make their patients aware of this.

Many clients say that opening your bowels is more difficult at first after weight loss surgery, their stomachs are very noisy after surgery and the wind is really smelly. Having 30g of fibre a day helps to keep our digestive system healthy and helps to prevent constipation. Some great sources of fibre to include in your daily diet include wholegrain bread, fruit, potato with skin, vegetables, wholemeal pasta, porridge, pulses and lentils.

It’s important not to compare your weight loss to the weight loss of anyone else. The weight loss community is very supportive, but some clients found it difficult not to compare their own progress with others. Remember that everyone’s weight loss journey is unique - keep doing what you’re doing and be proud of your achievements!

Some found it difficult not to think of their eating habits as a “diet” after having weight loss surgery. While following a pre-op diet is necessary to shrink your liver, and immediately after surgery you’ll have to work through textures while your stomach is healing, I don’t believe in “diets.” Diets lead to restrictions, which can often lead to cravings and developing a binge / restrict mindset. ( read my binge/restrict blog here) . I like to follow an 80:20 rule, where 80% of the time I aim to eat and drink well and the other 20% I like to be more relaxed and not deprive myself of the food that I enjoy, combining this with a regular exercise routine.

Getting great support is vital when undergoing weight loss surgery and The Dietologist Support is something very special as I combine nutrition with the psychology of eating.

The surgery itself is merely a tool for weight loss - the rest is all about changing your mindset and relationship with food. Old habits and patterns will quickly come back if you don’t seek support.

We all want a quick fix, especially when it comes to weight loss. However, when it comes to lasting change in your weight and health there isn’t a quick fix option, and this is where I can help. Want to know how I can help you in your weight loss journey? Why not book a discovery call?

QUESTIONS TO ASK WHEN CONSIDERING BARIATRIC SURGERY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 12 Jul 2021 17:20:58 GMT

Bariatric / weight loss surgery is a life changing decision that will alter your life forever and should only be considered after trying to lose weight through a healthy diet and exercise has failed.

If you are considering bariatric surgery, it is important that you gain as much information as possible before making the decision and have clear ideas about what to expect.

There are lots of questions that you should ask when consulting with your bariatric surgeon oe dietitian:

Am I a suitable candidate for bariatric surgery?

What is the process? What tests will I have to undergo before having the procedure?

How long is the recovery period?

How quickly will I lose weight?

Will I get scarring and loose skin?

What are the health risks?

Is it reversible?

However, there are also questions you need to ask yourself and seriously consider before opting for bariatric surgery.

Why do I wish to get bariatric surgery? Have I struggled to lose weight through lifestyle and dietary changes?

Weight gain and obesity isn’t as simple as eating too much, eating unhealthy foods and living a sedentary lifestyle - there are many factors that make it extremely difficult to lose weight including the menopause and changing hormone levels in the body, and health is not always equal to size and weight. Bariatric surgery is suitable for those who have repeatedly tried and failed to lose weight through lifestyle and dietary changes. It isn’t a quick fix and it isn’t an easy option.

What type of surgery is best for me? Have I done my research?

The most common types of bariatric surgery are:

Gastric band,

Gastric Bypass,

Mini Gastric Bypass,

Sleeve Gastrectomy,

Gastric Balloon.

All these operations can lead to significant weight loss within a few years and may also help improve many obesity related conditions, such as diabetes or high blood pressure. Each has advantages and disadvantages and it is important to thoroughly discuss each option with your bariatric surgeon or dietitian to decide on which one is right for you.

What is my current relationship with food? Will I be on a diet for the rest of my life? Am I aware of how my eating habits and relationship with food will need to change after having bariatric surgery?

Good nutrition is not as simple as saying “I can’t eat “bad” foods like chocolate and cakes.” I have said it before and will say it again - bariatric surgery is simply a tool to aid you in your weight loss journey, and improving and changing your relationship with food is incredibly important. I don’t believe in “diets,” as labelling foods as “good” and “bad” and removing certain foods completely leads to cravings and a binge / restrict mindset. It’s all about finding the right balance for you to help you lose weight and keep it off while maintaining a healthy relationship with food. At The Dietologist I help you get to grips with emotional eating and move away from FAD diets, counting calories and weighing food. The goal is to discover food FREEDOM and take the worry out of enjoying the foods you love.

What can I expect after having bariatric surgery? Am I prepared to deal with side-effects?

It is important that you gain as much knowledge as possible about what to potentially expect after undergoing bariatric surgery. While weight loss surgery is unique to each individual, there are many things that people can experience post-surgery that they didn’t necessarily expect, including temporary hair loss, changes in taste (even water), feeling cold, difficulty in opening their bowels immediately after surgery, acid reflux and even a small weight gain after a goal weight is reached. Are you prepared to deal with any side-effects that you may experience post-surgery?

To find out more about what my clients wished they had known before having bariatric surgery, visit my blog post here: ADD IN LINK TO WHAT MY CLIENTS WISH THEY HAD KNOWN POST HERE or visit my FAQ’s .

Should I tell people that I’m having bariatric surgery?

Unfortunately, many who have had bariatric surgery choose not to share their decision with family, friends and colleagues as there is still a heavy social stigma and lots of negative misconceptions surrounding the procedure, with assumptions being made that it is a “quick fix” or done for vanity and cosmetic reasons. While you aren’t under any obligations to discuss your private medical procedures with anyone else, having support from others, including professional support, will make the process easier. Remember that opting for bariatric surgery is part of the process of improving your physical and emotional wellbeing and creating a better quality of life for yourself, which is something to be proud of!

To read more on whether you should keep your bariatric surgery a secret , visit my blog post here :

Can I still get pregnant after bariatric surgery? Am I prepared to wait?

You have to wait 18 months post-surgery before you get pregnant. It used to be 2 years, but this advice was changed earlier this year. Be aware that weight loss surgery will have an impact on your hormones and you may find with the weight loss your periods become irregular. As you lose weight you’ll find your fertility is likely to improve so contraception is essential.

Will my current lifestyle support my weight loss journey? What changes will I need to make?

It’s important to consider any lifestyle changes that you may need to make before, during and after bariatric surgery. You also need to consider the support that you are going to need post-surgery. Will I be able to take time off work? Do I have someone who can help me at home immediately post-surgery? Do I have childcare available immediately after surgery?

Finally, you need to ensure that you are emotionally ready to fully commit to your weight loss journey and understand that this is a lifelong change in lifestyle and your emotional relationship with food.

Want to know more about bariatric surgery and how I can help?

At The Dietologist I can assess and take the time to get a better understanding of your health, relationship with food, weight struggles, lifestyle demands and medical conditions, and work with you to find ways your diet can be improved to help you achieve realistic results before, during and after bariatric surgery.

To book a Discovery Call.

HOW TO BE MORE KIND TO YOURSELF DURING YOUR WEIGHT LOSS JOURNEY

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 12 Jul 2021 17:20:55 GMT

We all have days (and even weeks) where we feel that everything is a struggle, and particularly when we are working hard to lose weight, it is easy to slip into old habits and start thinking negatively of ourselves.

When we think about kindness, we often think about how to be kind to others. But how many of us consider being just as kind to ourselves?

Here are some ideas of how to start being more kind to yourself during your weight loss journey.

Remove the idea of perfection and give yourself recognition

Perfection is unachievable and therefore will set you up to fail. During your weight loss journey you are more than likely to have an end goal weight, and this is great, but instead of looking at the end goal, it is much better to set yourself small achievable steps to help keep you motivated. Regularly give yourself recognition and a huge pat-on-the-back for every goal achieved, however small it may seem. Have you exercised for 30 minutes that day? Made some healthy substitutions in your meal choices? Made it to the end of the week and lost weight? Congratulations! You’re doing a great job! Don’t forget to make a note about non scale victories e.g. able to tie your own shoe laces.

Don’t beat yourself up if you slip up

If you make a mistake, remember that you are a human, with strengths and weaknesses, and that you are doing your best. If you slip up and have an evening of going back into old eating habits, accept that it has happened, move on and start afresh the next day. Accept that changing your old habits may take some time and won’t be an immediate thing. Instead, try to identify and understand triggers involved.

Tell yourself the things you would tell your best friend

You wouldn’t say negative and demeaning things to your best friend, so why would you say those things to yourself? Remind yourself regularly of your positive qualities, start creating regular positive mantras and don’t allow your mindset to drag you down. Be your own cheerleader!

Avoid comparing yourself to anyone else and build positive relationships

Each person’s weight loss journey is an individual process and therefore everyone will achieve different results in different periods of time. It is difficult, but try and avoid comparing your own progress with that of anyone else - keep working hard and you’ll get there! Spend your time with people who lift you up and work hard on building positive relationships both in and outside of the weight loss community.

Allow yourself time for self-care

Sometimes, weight loss can be an all consuming process. With busy lives, jobs, homes and families to take care of, it is often easy to forget that we need some much-needed time to ourselves to rest and recharge, even if it is just occasionally. Self-care has become an incredibly popular term over the last decade and includes everything that encourages staying physically and mentally healthy. This can include basic daily things from eating healthily, exercising, keeping a high level of personal hygiene and going to the doctors when we are ill, to indulging ourselves in activities that bring us joy and help us to relax - meditation and breathing exercises, reading, taking a bath and making time for creative activities like painting, drawing, writing and music. Whenever possible, give yourself time to relax and enjoy the things that you love the most. Don’t forget SELFCARE doesn’t mean you’re being selfish and don’t let anyone think you are.

Remember that you’re not alone. Want to know how I can support you? Book a discovery call.

KEEPING WEIGHT LOSS SURGERY A SECRET

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 09 Jul 2021 16:11:43 GMT

Making the decision to have weight loss surgery is a challenging and life-changing one. For many, it becomes a viable option after trying to lose weight through a healthy diet and exercise has failed over a period of years. Weight gain and obesity is not as simple as eating too much and living a sedentary lifestyle - there are many factors that make it extremely difficult to lose weight including the menopause and changing hormone levels in the body - and health is not always in direct correlation with size and weight.

There are several weight loss procedures available in the UK, including:

Gastric Balloon
Gastric Band
Roux-en-Y Gastric Bypass/Mini Gastric Bypass
Sleeve Gastrectomy/Vertical Sleeve Gastrectomy

These procedures not only help with weight loss, but they can contribute to an improvement in lots of physical and mental health issues that are associated with obesity, including hypertension, heart disease, joint pain, type 2 diabetes, anxiety and self-esteem.

While weight loss surgery can lead to a higher quality of life for those that go through the procedure, there are many that still keep the fact that they have had weight loss surgery a secret. Unfortunately, there is still a heavy social stigma surrounding obesity and weight loss surgery that implies that it is an “easy way out” and a “quick fix” ie. a person having a weight loss procedure is too lazy to lose weight through traditional diet and exercise. There is also a negative misconception that those opting to undergo weight loss surgery are doing so for cosmetic reasons.

Many of these stigmas are the result of a lack of knowledge, stereotypes and the discriminatory nature that surrounds obesity, the body and the benefits of weight loss surgery. Unfortunately, these still contribute to a level of secrecy surrounding bariatric surgeries.

Should You Keep Your Weight Loss Surgery a Secret?

Many undergoing weight loss surgery choose to discuss and share their decision with family members and very close friends.

Physical and emotional support from those closest to you is vital during weight loss surgery and is necessary to establish boundaries. For example, when those closest to us see us in pain, their willingness to help and soothe may result in them turning to something that they feel will make things better. If the person having weight loss surgery is an emotional eater and has used food for comfort in the past, it is likely that those around them will also use food to try and help. By telling your loved ones about your surgery, your new eating habits and your new lifestyle, it is possible to put those boundaries in place without having to have any awkward conversations. For some, keeping surgery a secret will be their only option due to fear of being judged. Whether you choose to tell or keep it a secret, good support is a necessity as you face overwhelming changes in your nutrition, lifestyle and behaviours.

Having positive interactions and good support with those around before, during and after weight loss surgery is also important. Being able to share your weight loss wins, discussing your eating habits and food choices and involving others will provide support and inspire you to continue in your weight loss journey. It’s also a brilliant opportunity to collaborate with others in your exercise routines - going for a walk or a swim with family and friends or joining an exercise class is a great motivational tool and can help to boost your confidence and self-esteem.

Of course, nobody is ever under any obligation to discuss their private medical procedures with anyone else - your personal life is not the business of others. However, it is worth considering that after weight loss surgery your body (and mindset) are likely to change quite drastically and in a short period of time, which will bring inevitable questions from friends and colleagues. Think about the conversations you are likely to have and what you feel comfortable discussing, but consider the fact that being open and honest about your weight loss surgery will help to not only educate others about the process and reasons involved, but may help to reduce the stigma that surrounds weight loss surgery. You might even inspire others to adopt a healthier lifestyle in the process or opt to have bariatric surgery if they’ve been considering it!

Whether you choose to keep your weight loss surgery a secret or not, remember that you are doing what is best for you, your physical and emotional wellbeing and you are creating a better quality of life for yourself. Weight loss surgery is not a quick fix, it is a part of a lifestyle change, which is something to be proud of!

For help in how I can support you in your weight loss journey, book in for a Discovery Call, or visit me on my social media platforms , my Facebook Group and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

HOW TO BREAK FREE FROM A BINGE / RESTRICT MINDSET

enquiries@thedietologist.co.uk (Vandhana Patel) — Mon, 28 Jun 2021 08:13:22 GMT

It’s important to note that I am not a believer in the concept of a “diet.” One of the most counter-productive things that anyone can do when changing their eating habits is to restrict and remove the foods that they like the most as it can lead to an unhealthy binge / restrict cycle, a negative mindset and potential weight gain.

What is a Binge / Restrict Cycle?

When we start to change our eating habits and consciously focus on putting healthier foods into our body, it is often the case that we completely remove any of the foods that are considered to be ‘bad.’ Unfortunately, when we remove foods that we enjoy from our daily diet, our body and mind almost immediately starts to crave them. A stressful day or emotional upset can trigger binge (consuming large amounts of food in a short space of time) eating the foods we crave in an attempt to calm ourselves, which can then lead to shame or guilt, and the cycle repeats by restricting those foods again in an attempt to make up for it.

How to Break Free from the Binge / Restrict Mindset

Remember that you aren’t “on a diet” and remove the mindset that foods are ‘good’ and ‘bad.’ Eating balanced, nutritional meals is the healthy way to lose weight and maintain your weight loss, but it is ok occasionally to indulge in the foods you enjoy. With my own clients I like to practice what I preach. Eating healthily and changing your eating habits are about finding a balance that works for you and enjoying the food that you eat, so I don’t restrict or deprive myself of foods that I enjoy, following an ‘80/20 rule.’ 80% of the time I aim to eat and drink well, and 20% I like to be more relaxed. I combine this with a regular exercise routine that I enjoy which allows me to keep my weight steady, feel good about what I eat and have a healthy relationship with my body and food.

Be compassionate towards yourself. Remember that you are a human being and avoid chastising and being negative towards yourself if you have binged as this is likely to develop further negative feelings towards food and further restrictive behaviours. Accept the fact that there will be times where you may slip up and changing your binge / restrict mindset won’t be immediate. Take some time to try and identify and understand why you binged and the triggers involved instead.

Make sure that you eat your next meal. If you have binged make sure that you accept that it has happened and move on, avoid skipping anything and make sure that you eat your next meal. Getting back into your routine as soon as possible is important.

Plan out your meal and snacks every day and have the ingredients ready. By knowing what you are going to eat each day and when, means it is much easier to get back into your routine without having to spend lots of time planning or food shopping.

Find a form of exercise that you really enjoy. Exercising is proven to increase the levels of serotonin in the body, which makes you feel more happy and positive and helps to fight depression and anxiety. This could be anything from slower, more focused forms of exercise like yoga and pilates, to high-energy hiit workouts or running, but make sure that it is something that you enjoy and look forward to.

Be mindful of how you eat and focus on feelings of being physically full. The benefits of mindful eating is that it helps to identify unhealthy relationships and behaviour patterns that may have developed around food. When your body is feeling physically full, it is less likely that you will crave the more unhealthy foods. To find out more about mindful versus mindless eating, visit my blog post here: https://www.thedietologist.co.uk/mindful-versus-mindless-eating

Remember that the binge / restrict mindset is not going to be permanent. Making small changes, looking at your meals one day at a time and not depriving yourself of foods you enjoy will help to break the binge / restrict mindset and develop a happier, healthier relationship with food.

Want to know more about how I can help you change your relationship with food and break the binge / restrict mindset? Why not book a discovery call? Contact me via my website here: https://www.thedietologist.co.uk/#CONTACT

WEIGHT LOSS TIPS THAT ANYONE CAN USE

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 25 Jun 2021 18:14:55 GMT

At The Dietologist I work with clients who are considering having weight loss surgery, along with supporting those who have undergone the procedure and need help with aftercare. Each client has individual needs and together we create a plan that works best for them, but there are lots of different tips for weight loss that anyone can use, with or without bariatric surgery.

Great Weight Loss Tips that Anyone Can Use

Don’t skip breakfast, if you’ve recently had surgery. By not eating breakfast your body will lose out on the essential nutrients and energy it needs to start the day, which will lead to hunger and potential snacking later in the day to make up for it. If time in the morning is something that can be an issue, try to prepare a breakfast the night before - overnight oats is a great meal to place in the fridge overnight and topped with fruit in the morning. If you’ve recently had surgery try having a meal replacement to get that protein in. Once your weight loss stabilises we can move things around if you’t feel hungry in the morning.

Remove the concept of a “diet.” Don’t label foods as ‘good’ and ‘bad’ and don’t restrict yourself from any foods. Restricting foods from your daily diet will potentially lead to cravings and binge eating. Allow yourself to eat foods that you enjoy occasionally and look at your eating habits as a lifestyle change instead of a diet.

Eat a balanced diet. The more colourful your food is, the better! Eat plenty of vegetables, proteins and a small amount of starchy carbohydrates in the form of brown rice, brown bread and potatoes. If you’ve recently had surgery you may struggle with bread and pasta so be careful. Avoid eating lots of processed foods or foods that are high in saturated fat, sugar and salt. Fruit can be a great snack to curb sugar cravings.

Use a smaller plate and eat mindfully. Reducing the size of your plate also reduces portion sizes. Avoid distractions, take your time when eating, chew slowly and put your cutlery down in between bites. Remember that it takes about 20 minutes for your stomach to feel full, so take your time.

Exercise regularly. Taking part in regular exercise not only releases endorphins into your body, but it can help to reduce your risk of major illnesses including cancer, heart disease and Type 2 diabetes. Regular physical activity - ideally 30 minutes of exercise, five times a week - can also help to boost mood, energy levels, sleep quality and self-esteem, as well as reducing the risk of stress, anxiety and depression. Try and do a form of exercise that you enjoy and are more likely to stick to - walking, running, swimming and cycling are all great forms of exercise. Start slowly and build up levels.

Drink plenty of water. The feelings that the body experiences when it is hungry and thirsty are very similar, so make sure that you stay hydrated and drink plenty of water. On average you should drink between 1.5 - 2 litres of water a day. To make it more interesting, add a fresh slice of cucumber, lemon, lime or ginger to water to add natural flavour (and a few extra nutrients).

Cut down on your alcohol intake. Did you know that an average-sized glass of wine contains the same amount of calories as a bar of chocolate? Alcohol is high in sugar and calories, and when we have alcohol in our system our fat-burning is inhibited and the storage of fat increases. Alcohol also reduces our mental inhibitions which is likely to encourage mindless eating on unhealthy snacks. Reduce your alcohol intake to just a few units a week and eat a healthy meal before a night out with friends.

Stock up on healthy snacks and keep them to hand in case you feel hungry. Keeping healthy snacks within easy reach will allow you to satisfy any potential hunger and will prevent binge eating or consuming something unhealthy.

Don’t do everything at once . Start small and create healthy habits one step at a time - you could start by making sure that you have a healthy breakfast each morning, then adding in a 30 minute daily walk, then substituting sugary drinks for water.

How I Can Help

Remember that when it comes to weight loss, one size certainly doesn’t fit all. Your weight, health challenges, weight loss and lifestyle are all unique to each person. Good nutrition is about finding the right balance for you to help you lose weight and keep it off.

I want to help you get to grips with weight loss, emotional eating and improve your relationship with food to help you move away from FAD diets, counting calories and weighing food. To find out more and to book a discovery call , visit my website here:

https://www.thedietologist.co.uk/#CONTACT

MINDFUL VERSUS MINDLESS EATING

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 04 Jun 2021 13:11:30 GMT

How we think about and consume our meals can have an enormous impact on our weight and relationship with food.

There are numerous instances that many people experience on a daily basis where mindless eating happens ie. food is eaten without thinking about it: reaching for snacks when sitting at a computer in the office, watching TV after a long day at work while eating packets of crisps or biscuits, grabbing something from the shop because you’re running late and haven’t had time to make breakfast or prepare a lunch, picking at leftovers from the children’s plates and even spontaneous decisions to buy a piece of cake with a coffee in the morning because it looks so good!

These are all examples of mindless eating - being distracted by thoughts, feelings and being triggered by the stresses of daily life can turn into unhealthy habits and lead to weight gain. When eating in a mindless way, we aren’t paying attention to the type of food and how much of it we are putting into our bodies, and regularly doing this can lead to extensive weight gain.

What is Mindful Eating?

Mindful eating is all about being in the present and focusing on your food and the task of eating, paying specific attention to preparing and consuming your food and being aware of your thoughts and feelings as you are doing so. Mindful eating also removes judgement - by focusing on your meal you are in control of what you are putting into your body.

The benefits of mindful eating is that it helps to identify unhealthy relationships and behaviour patterns that may have developed around food. For example, focusing on what you eat in the evening can help to identify the habit of eating to de-stress and soothe emotional upsets rather than to curb hunger. It also allows for the opportunity for you to be intentional and actually enjoy what you eat, feel satisfied at the end of a meal and reduce the risk of binge-eating.

How to Eat Mindfully

Think. Before eating, ask yourself some questions. Am I really hungry or is my body simply following a habit? Have I been stressed and am reaching for comfort food? Is the food that I am craving a healthy choice? Am I thirsty? Drink a glass of water and wait for a few minutes. Your body will tell you when it is hungry, particularly with signs of low energy, a rumbling stomach and your energy levels starting to dip.

Start small. Eating mindfully and really focusing on your relationship with food is often not a natural process, particularly if your unhealthy eating habits have developed over a number of years, and will take some time to readjust your mindset. Start with just one meal a day and really think about what you are doing as you are cooking and eating.

Put leftovers away before you eat. It’s common (and financially savvy) for leftovers from a large meal to be used the next day for lunch, but it is also tempting to go back for seconds if you can see it. Put the leftovers away in the fridge or freezer before you sit down to eat to avoid the temptation of consuming more.

Experiment with new recipes. The more you enjoy the food you cook, the more likely you are to want to eat it. Look through recipe books for tasty, healthy and nutritious meals with flavours that you know you already enjoy, and try some new ones too! Make them as colourful as possible to be as interesting for the eye as it is for the palette.

Be intentional and avoid distractions. Think about what you are doing as you are cooking, sit down at a table away from the TV, turn off the technology, take your time and chew slowly. Focus on the colours and flavours of the food as you are eating and put cutlery down in between bites. Enjoy being in your own company.

Create a routine. Eat at a set time and in the same place. Make it a habit.

Listen to your body. It takes the body about 20 minutes to realise when it is full, so by slowing down it is more likely that your body will tell you when it is full. When you’re full, stop.

Prepare in advance. Running behind schedule and being in a rush is likely to cause you to reach for some quick (and usually unhealthy) food to save time. Think about what meals you want to eat and where possible, prepare them in advance. Overnight oats can be prepared the night before and put in the fridge, ready for you to have a calm and intentional breakfast the next day. Slow cookers are a great way of preparing an evening meal simply by throwing a few things together and leaving it to cook for when you get home.

Mindful eating is a great way to develop a healthier relationship with food and help you in your weight loss journey. Want more ideas on how you can start eating more mindfully? Why don't you book a discovery call with The Dietologist.

HOW INTERMITTENT FASTING CAN STOP WEIGHT REGAIN

Wed, 26 May 2021 11:24:26 GMT

I get many enquiries from clients about intermittent fasting and, while it isn’t always suitable for everyone, it can be really effective in stopping weight regain.

What is Intermittent Fasting?

Intermittent fasting is not a diet, it’s an eating schedule that focuses on periods of eating followed by periods of fasting. Rather than specifying what you should eat, it reduces the amount of time that you spend eating and (when followed safely) can be a powerful tool to stop weight regain. Fasting is a practise that has been followed in many religions for centuries and over recent years it has become a popular method of weight loss and maintenance.

How does Intermittent Fasting Work?

Intermittent fasting works by the body going into a fasted state 8 to 12 hours after your last meal, which is when the body begins burning fat instead.

When we eat, our insulin levels rise and this helps to store the energy we receive from food in the form of glucose and is stored in the muscle or liver. The liver can only store a certain amount of this glucose and when it has reached capacity it starts to turn the excess into fat. The process of fasting after your last meal is when insulin levels start to fall allowing the body to burn fat for energy.

There are lots of different ways of following an intermittent fasting pattern.

The most popular is 16:8, which involves eating during an eight-hour time slot followed by a period of fasting for the next 16 hours. For example, on a 16:8 plan someone may eat between 9am and 5pm and then would avoid eating again until 9am the following day.

The 5:2 reduces your calorie intake to around 500-600 calories on two days of the week, followed by five days of eating a healthy and balanced diet.

There are some extreme methods of intermittent fasting such as fasting for 20 hours, with an eating window of 4 hours or alternate day fasting (ADF) which is a pattern of fasting on alternate days. I would never recommend this for any of my bariatric or weight loss clients as going without food for too long would encourage your body to go into ‘starvation mode’ and would start storing fat. Entire days without food is impractical, could make it difficult to concentrate and would increase irritability.

The Benefits of Intermittent Fasting and How it Can Stop Weight Regain

Incorporating intermittent fasting into your daily routine often requires little change and fits with any dietary requirements - anyone who has allergies and those who don’t eat certain foods like meat, fish or wheat can easily follow an intermittent fasting plan.

Weight regain is often caused by inconsistency with working with your surgery or emotional eating. For those who have developed habits of emotional eating . Intermittent fasting is also effective in challenging the pattern of turning to food late in the evenings when you may eat if you’re stressed or bored.

Studies have also shown that intermittent fasting can also:

improve cognitive function, memory and general brain health,
improve resting heart rate,
decrease blood sugar levels,
improve sleep

Intermittent fasting allows for the occasional treat. I often find that restricting what we eat is counterproductive. One of the biggest potential causes of dieting failure is the concept of not allowing ourselves to indulge in certain foods and this often results in a restrictive, scarcity mindset, followed by cravings and bingeing. When combined with a balanced diet, intermittent fasting allows us to enjoy our favourite foods every so often without feeling guilty.

Intermittent fasting is cost-effective, can fit within any lifestyle and saves time. It doesn’t require extensive and expensive meal preparation.

Things to Consider When Following an Intermittent Fasting Pattern

Like any changes that are made to diet and exercise patterns, intermittent fasting does not bring immediate results. It may take a few weeks for your body to get used to its new routine and in the first few weeks it is likely that you may feel hungry and irritable.

It is important to remember that, in order to stop weight regain, a healthy and balanced diet must be also followed. Binge-eating on high-calorie and junk foods won’t support an intermittent fasting plan.

Intermittent fasting is not suitable for people under the age of 18.

It is also not advisable for anyone who has had a history of eating disorders or depression, or those who have type one diabetes.

Intermittent fasting is not suitable for pregnant women or women who are breastfeeding.

The period of time in which an intermittent fasting plan can be followed will vary from person to person. For some it is more of a short term option to help kickstart a healthier eating pattern, whereas others can use it as a longer lifestyle change.

Want to know more about intermittent fasting and if it can work for you? Book a Discovery Call with me today!

Big hugs,

Van x

ABOUT THE DIETOLOGIST

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 06 May 2021 18:09:06 GMT

I’ve made a number of new connections and grown my client base extensively recently and I thought it would be nice for me to introduce myself to those who are getting to know me for the first time.

Who is the Dietologist?

We all want a quick fix, especially when it comes to weight loss… I know I do! Unfortunately, when it comes to lasting change in your weight and health there isn’t a quick fix option, and this is where I can help.

I’m Van Patel, a Specialist bariatric (weight loss surgery) dietitian and emotional eating coach, based in the West Midlands. With more than 28 years experience as a dietitian and NHS Specialist in the West Midlands. I am a NLP practitioner (a talking therapy) and the first established Interventional Dietitian, which means that I can adjust gastric bands under x-ray and review the images. As my work is virtual I work with clients locally, nationally and internationally to help them achieve long lasting lifestyle changes.

In 2019 I created The Dietologist because I wanted to provide nutrition and mindset coaching to help you achieve the weight loss results that you want and deserve. I work privately with individuals who are serious about transforming their weight, offering lots of different services that can support a healthy weight loss journey. I’m an enormously positive person and I love working with committed women who want to transform their lives by jumping off the cycle of dieting and managing emotional eating habits. My mission is to remove the stigma of weight loss surgery and spread the message that surgery is not a “silver bullet” to weight loss.

Have You Been Thinking about Weight Loss Surgery?

There are several types of weight loss surgery available both in the UK and abroad including Gastric band, Gastric Bypass, Mini Gastric Bypass, Sleeve Gastrectomy and Gastric Balloon. While there are many pros and cons for each, they are life-changing decisions that need to be considered carefully. I like to use the analogy of a house when discussing surgery:

“We need to get the foundations right before we start to build and decorate our homes, otherwise the cracks keep appearing!”

The inner work you do before and after any operation is the most critical part, and at The Dietologist I want to help prepare you for surgery and support you through the process post-surgery (aftercare).

Emotional Eating

Did you know that weight loss surgery supports you 30% with physical hunger, while the other 70% is all about looking at your weight loss journey from a holistic perspective ?

While it’s good to be armed with as much information as possible before undergoing any bariatric surgery, it’s also important to be aware that physical procedures won’t stop the emotional eating habits and patterns that you may have developed over the years. During the honeymoon period post surgery it may feel like you have everything under control, but it’s more than likely that the emotional hunger - when we use food to soothe a negative emotion ie. we use food to make ourselves feel better - may return. At The Dietologist I want to work with you to help change your eating habits and identify the triggers that cause your emotional eating, with an ultimate goal to discovering food freedom!

It’s Not About a “Diet”

For some, dieting works. For others it doesn’t. Before you have surgery you will have to follow a pre-op diet to shrink your liver, and immediately after surgery you’ll have to work through textures while your stomach is healing, so there will be a diet of sorts, but this is the only “diet’ that I would ever advise for you to follow. Let’s face it, if a diet worked for you, you wouldn’t be having weight loss surgery! Diets create a restrictive mindset where food cravings can result in a cycle of dieting and bingeing. At The Dietologist I want to help you break free from the dieting mindset, move away from labelling foods as "good" and "bad" and create a better relationship with food.

Stepping Out of Your Comfort Zone

When we feel fear or are embarking on something new that we haven’t experienced before, it is likely that you (or those around you) will try to make you feel better by reverting back to old habits. Nobody likes to feel (or see the ones they love) in pain. At The Dietologist I want to help you with the process of stepping out of your comfort zone on your weight loss journey, because if you’re outside of your comfort zone, that’s when the magic happens!

UK and International Clients

I work with clients in the UK and abroad, including Europe, the United States and United Arabs Emirates with virtual consults, and I love the feedback I get!

“It's great to have Van in my life, she's like a little pocket rocket! After the discovery call I knew Van was the lady to help me achieve my goals and yes I have, in fact I've surpassed them with Van's support. Nothing is too much for Van, she puts her heart and soul into every consult!” - Nicola, Saudi Arabia.

How can I support you in your weight loss journey? Book in for a Discovery Call to find out more, or visit me on my social media platforms, my Facebook Grou p, instagram , and my YouTube channel for helpful information, hints and tips and Q&A opportunities!

Big Hugs,

Van x

IMPOSTER SYNDROME

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 17 Feb 2021 14:09:35 GMT

I have a confession, I suffer with IMPOSTER SYNDROME!

I'm writing a quick post because I have to confess something... and you may relate to this! I suffer with IMPOSTER SYNDROME and it got the better of me this weekend. I like to call it "The Comparison Theory".....

��Not feeling I'm good enough
��Not feeling that I'm serving you well
��Feeling sorry for myself with all the hard work and no instant gratification or reward!

This is very unlike me. For those that work with me one on one, you'll know I'm a little pocket rocket of enthusiasm and I'm also empathetic to your needs. I recognise imposter syndrome in my clients, however I try not to label them with it, and here I am self diagnosing the condition myself. It's very common amongst women and I've tried to fight it all weekend and possibly for many years not feeling good enough, smart enough, worthy enough. When in doubt always blame it on the hormones, right!

Today I had a call with my amazing coach and talked it all through. I feel right as rain, bouncing around with positivity and ready to kick ass in the business sense and at home (2 teenagers, need I say more).

What I'm trying to say is that it's ok to feel crap and insecure sometimes, we're all human and in touch with our emotions. What's not so good is carrying around the burden forever because that doesn't serve anyone!

If you're feeling a little down today, or not feeling you’re enough, why don't you pick up the phone and call a friend (choose wisely because you don't want a negative Nancy! Or get in touch. Don't suffer in silence, IMPOSTER syndrome is REAL!

Sharing is caring, peeps!

Written from the heart as always. Xx

Big hugs

DOES EATING FAT REALLY MAKE US FAT?

enquiries@thedietologist.co.uk (Vandhana Patel) — Sun, 17 Jan 2021 11:53:39 GMT

Does eating Fat really make us Fat?

Restricting what we eat is counterproductive as a means to losing weight in the long term. My friends and family seem to start a diet in the New Year or every Monday, restricting foods they enjoy and opting to go fat free. However, does dieting really keep the weight off in the long term?

When you’re on a diet you’re restricting fat, calories, carbs and exercising like crazy, a complete lifestyle change. After a couple of weeks the brain recognises you're eating less and thinks you’re STARVING or there's a famine, so it slows your metabolism right down to help you survive. Your brain is pretty smart, right!

Now that your body is functioning in “STARVATION’ mode you ain’t gonna be losing much weight. You’ll be craving the foods you’ve cut out from your diet and likely to end up having a binge…. That’s the dieting cycle; restrict, crave, binge, guilt then restrict again…..If you’ve been dieting or struggling with your weight, this will sound familiar.

When "dieting" It's likely you'll feel hungry or you may never feel satisfied, and this maybe down to restricting FAT, because you think it’s BAD. The myth that cutting out fat from your diet is a way to lose weight is not necessarily true. Food rich in healthy fats are essential to health, takes longer to digest, so you feel fuller for longer. Believe it or not, people who include healthy fats such as olive oil, avocado, nuts and seeds, tend to hold a healthier weight.

So why do we fear fat?

Because we’ve been told fat has lots of calories, it causes heart disease, cholesterol problems and it helps you gain weight. When we think of fat, we conjure up images of deep fat frying, lard, dripping and the Friday night fish and chips!

Healthy fats (mono and unsaturated fats) are necessary for the production of sex hormones for fertility, brain development, healthy cells, supple skin, maintaining healthy bones and absorbing certain vitamins. Fat has a major role in health, not eating any fat or severely restricting is not reasonable or healthy and not effective as a long-term weight loss measure.

If you’ve cut out healthy fats from your diet, try introducing avocados, nuts, olive oil, oily fish or seeds into the diet. I’m sure you’ll feel fuller for longer, so you don’t feel the need to snack. Believe it or not we still need some saturated fat such as ghee, butter and dairy for healthy cell and hormone maintenance, so a little of what you fancy is ok.

Don’t restrict or make yourself feel deprived… aim to work towards food freedom!

If you want to know more about fat, please read my earlier blog "Fats & Oils" or l et me help support your weight loss transformation! book a discovery call.

Big hugs

Van x

Why Do Women Sabotage Their Weight Loss Results?

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 09 Dec 2020 22:29:23 GMT

Is Weight Loss So Difficult After Bariatric Surgery?

We think weight loss surgery is all about losing weight, right?

So many women start to regain the weight they lose when they get closer to or hit their goal weight. So why?
After working in the industry for many years, most women I’ve worked with don’t believe they are enough. They believe the surgery or a diet will “FIX” them, but there are usually deeper issues which they have not dealt with!

Women naturally are nurturing souls and help everyone but themselves, they like to FIX everyone but themselves. The oxygen mask is always on others and not very often on themselves. We don’t invest in ourselves because we believe we aren’t worthy.

During my one to one session I help you dig deep into past, analysing relationships and bonds with family and friends. They'll be a trigger that's disturbing your relationship with food and yourself.

Remember surgery is a tool to help you kickstart the weight loss and adjust the set point of your weight. The 70% surgery doesn't do is change your mindset, help you love yourself.

Girls put that oxygen mask on you and PUT YOURSELF FIRST ♥

Feeling Hungry After Weight (Bariatric) Loss Surgery

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 02 Dec 2020 21:39:06 GMT

Remember Surgery Doesn't Control Emotional Hunger

Initially after surgery, you may or may not feel “real” hunger, that’s the hunger from the stomach. In fact, you may have no appetite at all. So, it's important to eat three meals a day with a focus on protein and you may need high protein snacks too.

Although you’ve had weight loss surgery It’s quite normal for some of the hunger to return post-surgery as you’re eating a lot less, don’t panic! As your appetite returns, you may be confused whether you are really hungry or if the hunger is just in your head (emotional).

How can you tell?

Head "emotional" hunger is about eating to soothe uncomfortable feelings:

· It comes on quickly.

· Cravings are for specific foods.

· They’re usually specific foods you restrict from your diet.

· Feelings of hunger are “above the neck.”

· Head hunger is sudden and you’re likely to eat quickly or in secret.

Stomach “real” hunger is about eating for nourishment:

· It comes on gradually.

· The hunger usually begins with stomach sensations such as grumbling, gurgling, or growling.

· Preferences for food are flexible and usually nourishing.

· You may experience light-headedness or dizziness.

· Real hunger comes on slowly, you’re likely to eat slowly and with company.

Remember weight loss surgery doesn’t control head (emotional)hunger. Managing this takes lots of support and practice.

A few tips to help control head hunger:

Breathe : Shut your eyes and focus on your breath going in and out.

Identify your feelings : See if you can identify the feelings you were having before you started focusing on food. You may have had several feelings at once such as happy, excited, stressed, lonely, or even just bored.

Feel the Feeling for 5 Minutes : Sit calmly and feel the feelings you have identified. This might be awkward or uncomfortable. But you’ll find that as you acknowledge and feel these feelings, their power will lessen.

Consider Other Options : Are there other ways to handle your feelings? Will food solve the problem or create another problem? Take action on a problem rather than internalise it. Make a list of alternative actions. For example:

· Run a hot bath.

· Listen to calming music.

· Distract yourself with a movie, book, or project.

· Call a friend—someone who will allow you to vent.

· Journal your feelings. Writing them down gets them out of your head.

· Engage in a favourite hobby.

· Go for a walk and change your environment.

Remember that food might numb your feelings in the moment. But eating is not good for curing loneliness, sadness, or frustration. The Dietologist can support you to help you overcome emotional eating and begin (or continue) to develop a healthier relationship with food.

Pouch Resets

enquiries@thedietologist.co.uk (Vandhana Patel) — Fri, 06 Nov 2020 16:54:24 GMT

Should I Follow A Pouch Reset If I

Have No Restriction?

If you’re struggling to lose weight or you’ve hit a weight stall or maybe gaining weight after WLS, you may think you have stretched your stomach pouch as you FEEL you have NO RESTRICTION!

Many of you will come across a pouch reset diet and hope it will shrink your stomach pouch. Unfortunately nothing can shrink your stomach pouch and how do you know you've stretched it?

What you need to do is be assessed by a Specialist Dietitian in Bariatric Surgery. They can assess and advise you about your habits, behaviours and lifestyle which may need to be fine tuned! AS you know bariatric surgery does approximately 30% of the work and yourself with great aftercare work on the 70% which includes support around emotional eating, your relationship with food and lifestyle changes . Remember we need to look at weight loss holistically, it's not just about calories in and calories out.

If you'd like to find out more about The Dietologist Aftercare support to help you look good and feel great, why don't you book a discovery call.

Hair Loss After Bariatric Surgery

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 09 Jun 2020 15:08:20 GMT

Are You Losing Hair After Weight Loss Surgery?

Yes I know, the dreaded hair loss......

Hair loss after bariatric surgery is very common and stressful. We all want to achieve great weight loss results and still have great hair. While patients know they run the risk of going through this post-op phase, let’s be real…it’s still not fun.

Most patients start to notice hair loss around 3-6 months after surgery and while it’s usually normal and inevitable, there are some things that you can do to slow the length of time you’re dealing with it. Let's learn a little bit about hair growth...

Human hair follicles have three stages:

1. Anagen: a growth phase

2. Catagen: a transition stage

3. Telogen: a dormant stage

All hairs begin their life in the anagen phase which is the growth phase, and 90% of our hair follicles are in this phase at any given time.

Hair follicles then transition into the telogen phase, which can last about 3-4 months. Following this, the hair will fall out (ughhh). The good news; the average adult head has about 100,000-150,000 hairs and only loses about 100 of them a day!

Now there are many things that can cause hair loss or thinning. These include:

• Recent surgery

• Stress

• Rapid weight loss due to starvation

• Hormonal changes or disorders

• Vitamin/mineral deficiency- iron, zinc, folate, vitamin c & d, omega 3

• Recent trauma

• Pregnancy

• Lack of protein

• Genetics

• Ageing

Post-op patients deal with a combination of these stressors including surgery itself, rapid weight loss, hormonal changes, low protein or nutrient intake, etc. Therefore, the likelihood of hair loss or thinning is much higher for bariatric patients during the first year of their surgery. Any hair loss after one year post-op is usually much more unexpected and has a higher likelihood of being due to deficiencies or hormonal disorders (e.g. thyroid disease or PCOS).

So what can you do about it?

First, don’t panic! Remind yourself that this is normal, and you can count on the hair returning (unless you have a chronic illness or genetic reason for hair thinning).

Secondly, make sure that you are reaching the recommended nutritional targets for bariatric patients. The following suggestions are for anyone going through this hair loss stage (aka- telogen effluvium).

1. Make sure you have protein at each mealtime and snacks are based around protein. Please speak to your Bariatric dietitian about how much protein you should be aiming to have in your diet.

2. Take a Compete A-Z vitamin and mineral supplements daily.

3. Low iron and zinc levels can lead to hair loss so ensure your supplements contain these minerals.

4. Make sure you are including oily fish, walnuts, chia or flax seeds in your diet for omega 3.

5. Biotin- there is no clear evidence to confirm biotin improves hair regrowth. Hair loss needs to be assessed holistically.

6. Ensure your blood tests are checked within the bariatric guidelines to avoid micronutrient deficiency.

7. Avoid hairstyles that pull your hair tightly as this might exacerbate hair loss.

If you are concerned about ongoing hair loss, it's best to reach out to your Bariatric Dietitian for extra guidance. They can assess your diet, blood results, supplements, stress levels and provide a holistic approach to assessing hair loss and regrowth.

If you're losing hair and worried, why don't you contact The Dietologist .

Saxenda - Weight Loss Injection

Tue, 14 Apr 2020 14:29:35 GMT

No Weight Loss (Bariatric) Surgery During Lockdown!

**WEIGHT LOSS DRUGS SHOULD ONLY BE TAKEN UNDER THE SUPERVISION OF A REGISTERED HEALTH PROFESSIONAL.

PLEASE SPEAK TO A DOCTOR/HEALTH PROFESSIONAL BEFORE TAKING ANY WEIGHT LOSS DRUGS**

Elective bariatric surgery in both the NHS and private sectors will effectively cease for the next 3- 6 months to help the NHS cope with the extraordinary pressures that the coronavirus outbreak has brought. Bariatric surgeons both in the NHS and private sector will be supporting medical and surgical colleagues in the NHS to help cover emergency rotas and other duties to manage emergency admissions. It’s an uncertain time for all and I know you’ll be wondering when you’ll be having your bariatric surgery. All we can do is wait it out and follow the government guidance regarding lockdown .

What can you do to keep your weight under control during this time?

Well you can continue to eat a healthy balanced, nutritious diet and aim to exercise 60 minutes a day – walking is great, something I’ve rediscovered since we’ve been in the lockdown. Exercise doesn’t need to be strenuous yoga, pilates and plain simple walking can do wonders for your weight loss and mood. It’s a great time to catch a few rays and soak up some vitamin D which can help with mood.

Now if you’re still struggling, I hear you, I know you are - otherwise you wouldn’t be thinking about weight loss surgery (bariatric surgery) right! Well there may just be something that may help you pre surgery to keep you motivated to lose weight, Saxenda.

**WEIGHT LOSS DRUGS SHOULD ONLY BE TAKEN UNDER THE SUPERVISION OF A REGISTERED HEALTH PROFESSIONAL. PLEASE SPEAK TO A DOCTOR/HEALTH PROFESSIONAL BEFORE TAKING ANY WEIGHT LOSS DRUGS**

What is Saxenda?

Saxenda, produced by Novo Nordisk, is an approved prescription injectable medicine that may help some adults lose weight and keep it off. Criteria for the use of Saxenda is as follows;

• BMI greater than 27, with a weight-related medical condition.

• or BMI ≥30 with or without a weight related medical condition.

It can also be used post weight loss (bariatric) surgery if you experience weight regain or do not respond well to weight loss surgery to help reach your weight loss goals.

How Does Saxenda Work?

Saxenda (Liraglutide) is similar to a hormone found naturally in your body, which works to reduce feelings of hunger whilst increasing feelings of fullness, leading to a reduced appetite and ultimately less food consumption. Saxenda makes you less hungry by activating areas of the brain that regulate appetite. Due to this, the person eats less, consumes fewer calories, and starts losing weight.

Users are required to inject themselves with the Saxenda pen once a day for the duration of 5 weeks at first, during this time the levels are increased from 0.6mg/day to 3mg/day. It's important to note that Saxenda is just one part of the weight loss journey and should be used with diet and lifestyle changes including support for emotional eating. Like most weight loss medications and surgeries, it’s a tool and not a silver bullet to weight loss hence you’ll need support whilst taking it.

Is the Saxenda Injection Safe?

It is important to mention that different surgical and non-surgical treatments do have potential minor risks and side effects. It is also true that there are health risks and side effects in rare cases. Saxenda needs to be titrated weekly injections, with the best possible results and minimal side effects.

Side effects include;

Nausea
Diarrhoea
Vomiting
Headache
Low blood sugars.

Nausea is a common symptom for most and may take a few days or a couple weeks to settle.

Saxenda Injections are subcutaneous, this means under the skin in the fatty tissue in your stomach area (abdomen), upper leg (thigh), or upper arm. It must not be injected into a vein or muscle

How much weight should I expect to lose?

Typically patients can expect to lose between 5 – 10% of their starting body weight when it is used as part of a weight management program.

Weight loss normally can start within two weeks of treatment and will continue for nine to twelve months, depending on the course of treatment as advised by your doctor.

Losing 5 – 10% of your body weight may not seem like a lot but it has been proven to help improve obesity related problems such as Type 2 diabetes, high blood pressure, high cholesterol, heart disease and sleep.

If you are interested in learning more about Saxenda, contact me.

**WEIGHT LOSS DRUGS SHOULD ONLY BE TAKEN UNDER THE SUPERVISION OF A REGISTERED HEALTH PROFESSIONAL. PLEASE SPEAK TO A DOCTOR/HEALTH PROFESSIONAL BEFORE TAKING ANY WEIGHT LOSS MEDICATIONS**

How To Manage Emotional Eating & Get Back On Track!

Fri, 03 Apr 2020 19:42:07 GMT

We are now in lockdown to curtail the COVID-19 pandemic. Many of us are feeling increasingly stressed, anxious and uncertain with social distancing and difficult economic times. As such, helping people through the coronavirus pandemic is not just about helping them stay safe physically, it’s also about helping them maintain mental and emotional health.

When stressful situations arise finding comfort in food is fairly common. Some people overeat or binge eat several times a week to suppress negative emotions or fill a void. They are likely to feel guilt or shame after eating this way, leading to a cycle of excess or secret eating and associated issues, like weight gain.

What causes someone to eat because of their emotions?

Anything from work stress to financial worries, health issues to relationship struggles may be the root of your emotional eating.

Why food?

When it comes to emotional eating it centres around negative emotions leading to a feeling of emptiness or an emotional void. Food is believed to be a way to fill that void and create a false feeling of “fullness” or temporary wholeness.

Negative emotions may arise if:

• you withdraw from social suppor t during times of emotional need

• not engaging in activities that might otherwise relieve stress, sadness such as exercise, meditation or breathing techniques.

• not understanding the difference between physical and emotional hunger

• using negative self-talk that’s related to bingeing episodes. This can create a cycle of emotional eating.

• changing levels of stress hormones (cortisol) in response to stress, leading to cravings.

Emotional hunger vs. real (Physical) hunger

We should eat to live and not live to eat! You may wonder how to distinguish between emotional cues and real (physical) hunger cues. There are several differences that might help you understand what you’re experiencing.

So physical and emotional hunger may be easily confused, but there are key differences between the two. Pay attention to how and when your hunger starts as well as how you feel after eating.

How to stop emotional eating:

Emotional Hunger isn’t easily calmed by eating:

Whilst indulging in food or bingeing may work in the moment, eating because of negative emotions often leaves people feeling more upset than before. Diets don’t fail because you have lack of willpower or control, they fail because your emotional needs are not being met. When we ignore these emotions, they continue many times with an unhealthy eating pattern.

This cycle typically doesn’t end until a person addresses emotional needs head on.

The answers are within us if we dig deep to learn about what triggers us emotionally to eat for comfort.

Ask yourself;

• Am I feeling stressed or anxious?

• Is this a habit from childhood?

• Is my social environment affecting my choices?

• Am I feeling bored or empty inside?"

Numbing yourself with food can help avoid emotions that may be uncomfortable to feel and acknowledge. Acknowledging what you are feeling and taking action steps will break the cycle that is no longer serving you. Acknowledging your feelings and taking steps to healing can give you a healthy feeling of empowerment and confidence. You deserve to feel great emotionally and physically. When your body is nurtured and supported, you’re better prepared for life’s inevitable curveballs (which we are going through now with Covid19). Exercise, sleep and good nutrition all can help to get you through times of stress leaving less trips to the fridge.

Find other ways to cope with stress

Discovering another way to deal with negative emotions is often the first step toward overcoming emotional eating. This could mean:

• Keeping a journal of your thoughts and feelings

• Keep a food diary to monitor your intake

• Reading a book, magazine blog will help distract you from the negative emotion.

• Talk to your partner or friend about how you feel

• Finding a few minutes to relax, try breathing exercises or meditation.

It takes time to shift your mindset from reaching for food to engaging in other forms of stress relief, so experiment with a variety of activities to find what works for you.

Move your body

Some people find relief in getting regular exercise. A walk or jog around the block or a regular yoga routine may help in particularly emotional moments. For me, I suffer with stress and anxiety or I did. Now I have a routine where I wake up at 5.30am, arrive at the gym for 6.30am. I train for one hour in a circuits class, then drive home to start my day. Now with Covid19 and the lockdown I was distraught with the gyms closing, however it was something I had predicted. As soon as the lockdown was enforced, I chose to investigate online training. I’ve signed up to a free trial of Les Mills. It’s like all my prayers have been answered and the 3 of us, yes me and the kiddiwinks, now train together. What led me to act promptly was understanding my trigger, anxiety!

TOP TIP : “If you can figure out the trigger, you can learn to manage it!”

For some you may want to try and engage in yoga. Many people find it helps improve understanding of themselves and of situations surrounding them. Yoga may be a useful preventative measure to help diffuse emotional states such as anxiety and depression.

Try meditation

Others are calmed by turning inward to practices like meditation.

There are a variety of studies that support mindfulness meditation as a method to manage emotional eating. Simple deep breathing is meditation that you can do almost anywhere. Sit in a quiet space and focus on your breath — slowly flowing in and out of your nostrils.

You can browse sites like YouTube for free guided meditations. For example, Jason Stephenson’s “Guided Meditation for Anxiety & Stress“ or Michael Sealey for sleep hypnosis and guided meditations.

Start a food diary

Keeping a log of what you eat and when you eat it may help you identify triggers that lead to emotional eating. You can jot down notes in a notebook or turn to technology with an app like MyFitnessPal.

While it can be challenging, try to include everything you eat — however big or small — and record the emotions you’re feeling in that moment. This may help identify your triggers to eating. E.g. children go to bed at 8.30pm you find yourself heading to the fridge 5 minutes later grabbing a bar of chocolate and a glass of wine to help you unwind. Once you identify this, break the habit, so once the children are asleep run the bath, light some scented candles and chill out in the bath reading a book or listen to some relaxing music. The new habit will make you feel so much better, I’ve never known anyone feel guilty for having a bath!

Eat a healthy diet

Making sure you get enough nutrients to fuel your body is also key. Sometimes It can be difficult to distinguish between real and emotional hunger. If you eat well throughout the day, it may be easier to spot when you’re eating out of boredom, sadness or stress.

Still having trouble? Try reaching for healthy snacks, like fresh fruit, vegetables, handful of nuts, boiled egg, smoked salmon with cream cheese, Greek yoghurt, sugar free jelly or a low calorie hot chocolate.

Take common offenders out of your store cupboard!

Consider donating foods in your cupboard/fridge that you often reach for in moments of strife e.g. crisps, chocolate, and ice cream (the community may just love you for this during difficult times!).

If you have children, keeping the food you crave out of reach when you’re feeling emotional may help break the cycle. Keep food hidden in the garage. Set out individual containers with your daily snacks for all the family, including you. The children’s containers can include chocolate, fruit, crisps and biscuits. You may want to have a mixture of snacks such as a couple of biscuits or a fun size bar of chocolate with a couple of healthier snacks. This is a great way to keep tabs on what you’re all eating as a family.

Pay attention to volume

Resist grabbing a whole family bag of crisps or other foods to snack on. Measuring out portions and choosing small plates to help with portion control are mindful eating habits to work on developing. Once you’ve finished one helping, give yourself time before going back for a second. You may even want to try another stress-relieving technique, like deep breathing, in the meantime.

Banish distractions

You may find yourself eating in front of the television, computer, or some other distraction. Try switching off the TV, put down your phone the next time you find yourself in this pattern.

Work on positive self-talk

Feelings of shame and guilt are associated with emotional eating. It’s important to work on the self-talk you experience after an episode, or it may lead to a cycle of emotional eating behaviour. Instead of coming down hard on yourself, try learning from your setback.

Take one step at a time:

Why did I reach out for the chocolate bar?
How was I feeling when I did this?
Was I aware of what I was doing?
Did I feel I needed a reward?
What was I rewarding?
How can I change this behaviour?

Seek support

During this time of self-isolation and in moments of sadness or anxiety you may feel more alone than ever. A quick phone call to a friend or family member can do wonders for your mood.

Summary

Food may help ease emotions initially but addressing the feelings behind the emotional eating is important in the long term. Work to find alternative ways to deal with stress, like exercise or peer support, and try practicing mindful eating.

To find out more about The Dietologist Emotional Eating Support to help you ditch diets and find a realistic way to lose weight.

Store Cupboard Foods For Your Coronavirus Lockdown After Weight Loss Surgery.

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 19 Mar 2020 14:50:28 GMT

Be prepared for Lockdown after Bariatric Surgery!

Whether you’re housebound for the next couple of weeks from Covid19 or simply trying to survive school or work shutdown, you’ll likely be limiting or avoiding trips to the supermarket.

You may be wondering: What are the best foods to buy when you know you’re going to be stuck at home and is it even possible to consume a nutritious healthy diet after having a gastric bypass , sleeve gastrectomy , gastric balloon or gastric band ?

Well, here’s some good news: You can make nutrition a priority, and it’s something that is all the more important if your immune system may be compromised.

It’s possible to eat healthily when stuck at home, Choosing store cupboard foods like canned or dried goods, dried pasta, rice and legumes and utilising your freezer, where you can store bread, meats, fish, vegetables, fruit and more, are great ways to ensure you have a great variety when your visits to the supermarket are limited.

Though it might look impossible with the hysteria of Covid19 and all the panic buying. Supermarkets are now laying down restrictions on certain products like toilet roll and hand sanitiser… yippee! At the moment there’s no indication that food retailers will be unable to meet the demand of customers. It’s also important to consider the needs of others and not panic buy!

So only purchase what you actually need, and these items will last you a while, which is convenient when you’re unable to leave your home. Don’t forget after Bariatric surgery your portions are halved so ready meals will last for two-three meals and not one!

Remember once you have moved on from the healing phase of the diet (6 weeks post-surgery) you should aim to eat firmer/solid meals to really get the most from your surgery. During these difficult times it may well be difficult to keep to the rules, but it will not be impossible! Also contact the GP surgery for an advance on your prescriptions to save the panic later.

What to buy for your store cupboard:

The basics

Tinned tomatoes. Chopped tomatoes, plum tomatoes are a staple ingredient of many popular recipes– including pasta sauces, curries, soups and chilli con carne. You can also buy tinned tomatoes with herbs and spices or passata (sieved tomato) in jars.
Stock cubes/ gravy granules used in stews, curries, rice dishes, soups and gravy. It will add extra flavour to couscous and other grains. The cheapest form of stock is cubes. If you know a butcher who’ll give you bones for free, you can make your own stock. It takes time, but there’s very little work involved, and it can be frozen in batches.
Cooking oil. Many dishes require some oil for cooking, but it doesn’t need to be anything fancy. The most versatile oil is vegetable oil as it’s a healthy fat. We all need some fat In the diet to maintain healthy cells. Avocados and nuts are also a good source of healthy fats. Buy a combination of ripe and unripe avocados so you can eat them at a later date. Top Tip, don’t forget to use the oil of sun dried tomatoes and vegetables for cooking.
Salt. This most basic of seasonings will be required in most savoury recipes. The aim is to use salt to enhance the flavour of other ingredients.
Herbs and Spices: Adding flavour is important when it comes to cooking. Dried herbs and spices are an inexpensive way of doing that and have the advantage of keeping for a while if they are kept well sealed and out of direct sunlight. You can also buy garlic and ginger in tubes just like tomato pureed.
Pepper. Like salt, pepper enhances the taste of other ingredients. It adds a spicy warmth. Pepper should be added towards the end of cooking as it loses flavour when cooked.
Lemon juice. This makes it onto the list because its acidity can transform many different dishes. Fresh does taste best, but a bottle is cheaper, lasts longer and does the job.

Pulses and lentils:

Make sure you buy these on your next visit to the supermarket. You can get them dried or canned so they’re long lasting but also a great starting point to base a meal around as they are high in plant-based protein and fibre.
Pulse and lentil can easily be used to replace meat, chicken or fish and can be added to stews and casseroles for extra protein. Chickpeas and lentils can be mixed with salads and pasta dishes or used in soups if you are on the soft stage of the diet post-surgery. You could make your own hummus from dried or canned chickpeas. You may never want to buy ready-made hummus again!

Canned Fish/Preserved Fish:

Canned or vacuum-packed fish such as tuna, salmon, mackeral or pilchards are a great source of protein and high in omega 3 fatty acids. These fats boost heart health and reduce inflammation which will help improve immunity. Whether they are tinned in brine, water or oil it doesn’t matter, just make sure you drain the solution off. They can also be eaten alone as a high protein snack.

Eggs, Milk & Dairy :

Did you know you can buy dehydrated egg powder? Egg white powder/mix? Or pasteurised eggs from the supermarket? Well, yes you can, either chilled or dried. For dried egg powder you may need to visit a health food store or order online but it is readily available and great for omelettes and scrambled egg.
Milk- you can buy dried skimmed milk powder, coffee creamers (dried or liquid) or UHT milk. Dried milk powder can be added to soups, stews or casseroles for extra protein. Milk can also be stored in the freezer, defrost before use.
Some hard cheese freezes very well like cheddar or gouda. You can freeze it as it is or grate it or cut into cubes for bite size portions.

Frozen ingredients:

The freezer section of supermarkets stock a lot of processed food, but there are some great value gems to be found. A well-stocked freezer can make life much easier, providing healthy, balanced meals in minutes.
Frozen vegetables. Stock up on broccoli, cauliflower, peas, onions and mixed vegetables so you’ll always have options for healthy meals. Frozen sweetcorn is better than tinned because you can use the exact amount you need without being restricted by the tin size. You could freeze your own fresh vegetables if you want to support your local grocer.
Frozen fish and seafood. Cook-from-frozen fish fillets are a healthy standby. Seafood mixes make great fish pie on the soft stage of the diet, stir fries and pasta dishes.
Meat and meat substitutes. Try cook-from-frozen mince, Quorn, vegetarian sausages or diced meat for stir-fries, wraps and curries. Quality varies, but frozen doesn't equal bad (for instance, many good butchers sell frozen meat). If you want to support your local butcher buy in bulk and freeze!
Frozen fruit. For healthy sweet treats, frozen fruit makes a great dessert added to Greek yoghurt or blend frozen over ripe bananas for a healthier alternative to ice cream. You can also make smoothies for the pureed and soft stage post-surgery, add linseed/flaxseeds for extra fibre and healthy fats.
Other things to consider are frozen fresh herbs, root ginger, garlic and chillies.

Starches/ Carbohydrates

Starchy foods such as flour, rice and pasta should be included at most meals unless if you have been advised otherwise. They are cheap and store well in air-tight containers. Here are some tips on what types to buy and how to use them:
For a quick dinner, dried pasta is unbeatable. Add pesto, sun dried tomatoes, herbs and spices to add flavour and don’t forget the protein. Brown pasta is better for your health, though it takes a little longer to cook. Good ingredients to keep in stock for pasta dinners are tinned fish, cured meat, sweetcorn, olives, capers and preserved vegetables in oil, such as artichokes, tomatoes and peppers.
Bread- this is time to brush up on your bread making skills. Making your own bread can be fun so stock up on bread mix or bread flour and activated yeast. You can make your own pizza bases and make them thin and crispy to cut the carb content. You can also buy part baked rolls or freeze fresh bread.
Crisp bread, cracker, rice cakes and breadsticks: As these are dried goods they’re always good to have at home. Add hummus, light cream, smoked fish, cheese or almond butter to add protein.
Noodles come in many shapes and sizes – they are all quick to cook and very versatile. Use them in soups, sauces and stir-fries. The most common in the UK are egg noodles, which can be used in stir-fries or alongside meat and vegetables. Frozen prawns, Quorn and tofu are great ways to add protein without relying on fresh produce.
Rice. Ideally brown rice contains more fibre and maybe more readily at the moment as everyone will by buying white rice! It benefits from thorough rinsing with cold water before cooking and has a nutty flavour. Add to stir fries and risottos. Remember many of you may struggle with rice after bariatric surgery so be careful.
Other starches to try. Couscous and Bulgar wheat are easy to cook: a bit of measuring and then simply soak it in boiling water. Serve it in salads, or with stews and grilled meat. Quinoa is a useful high-protein standby. It’s easy to cook, with a mild nutty flavour. Pearl barley has little flavour, so can be used in soups and stews as a thickener and great for the soft stage of the diet. Oats are a good store-cupboard ingredient and can be used to make home-made granola.

Other:

Multivitamin and minerals, Almond butter, peanut powder, dried onions, dried herbs & spices, capers, pickled vegetables such as gherkins/olives, ground almonds, flaked almonds, soya sauce, vinegar, no added sugar squash, decaff coffee, low calorie hot chocolate, paracetamol, flu remedies….

Remember stay safe, wash your hands for 20 seconds, if you sneeze catch it on a tissue or use your sleeve.

For most people, coronavirus (COVID-19) will be a mild illness.

Stay at home if you have either:

A high temperature- this means you feel hot to touch on your chest or back (you do not need to measure your temperature)
A new, continuous cough- this means coughing a lot more than an hour, or 3 or more coughing episodes in 24hours (if you usually have a cough, it may be worse than usual)
DO NOT go to the GP surgery, pharmacist or hospital.
Use the 111 online coronavirus service to find out what to do.

If you’ve had weight loss surgery and have any questions or concerns why don’t you book in for a free discovery call to see how I can support you virtually.

#coronavirus #covid19 #storecupboard #weightlosssurgery #bariatricsurgery #panicbuying #staysafe

Coronavirus (Covid19)

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 17 Mar 2020 15:51:17 GMT

The Latest Update on Coronavirus 20/03/2020

Coronavirus (COVID-19)

We have a pandemic and the NHS is about to be stretched to maximum capacity. We all need to play a part to help keep this virus under control.

Symptoms

The most common symptoms of coronavirus (COVID-19) are recent onset of:

new continuous cough and/or
high temperature

For most people, coronavirus (COVID-19) will be a mild illness.

The vunerable are those who. are:

over 70
have an underlying health condition
pregnant

Main messages

if you live alone and you have symptoms of coronavirus illness (COVID-19), however mild, stay at home for 7 days from when your symptoms started. (
if you live with others and you or one of them have symptoms of coronavirus, then all household members must stay at home and not leave the house for 14 days. The 14-day period starts from the day when the first person in the house became ill
it is likely that people living within a household will infect each other or be infected already. Staying at home for 14 days will greatly reduce the overall amount of infection the household could pass on to others in the community
for anyone in the household who starts displaying symptoms, they need to stay at home for 7 days from when the symptoms appeared, regardless of what day they are on in the original 14 day isolation period.
if you can, move any vulnerable individuals (such as the elderly and those with underlying health conditions) out of your home, to stay with friends or family for the duration of the home isolation period
if you cannot move vulnerable people out of your home, stay away from them as much as possible

If you have coronavirus symptoms:

DO NOT go to a GP surgery, pharmacy or hospital
you do not need to contact 111 to tell them you’re staying at home
testing for coronavirus is not needed if you’re staying at home
plan ahead and ask others for help to ensure that you can successfully stay at home and consider what can be done for vulnerable people in the household
ask your employer, friends and family to help you to get the things you need to stay at home
wash your hands regularly for 20 seconds, each time using soap and water, or use hand sanitiser
if you feel you cannot cope with your symptoms at home, or your condition gets worse, or your symptoms do not get better after 7 days, then use the NHS 111online coronavirus service. If you do not have internet access, call NHS 111. For a medical emergency dial 999.

Schools are closing, avoid social contact by avoiding pubs, clubs, restaurants and other social gathering. Only use the NHS if you really need to.

To find out more https://www.gov.uk/government/publications/covid-19-stay-at-home-guidance/stay-at-home-guidance-for-households-with-possible-coronavirus-covid-19-infection

#coronavirus #vunerable #over70 #staysafe #virus #pandemic #nhs #dietitian #nutrition

Does Weight Affect Fertility?

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 12 Mar 2020 16:10:24 GMT

Do You Know Weight Can Affect Your Fertility?

Women are born with all the eggs they will ever have, BUT the quality of the eggs is not fixed. The environment you create for your developing eggs is crucial when it comes to making sure that they are genetically as healthy as they can be.

What about my weight?

Something as simple as weight can affect your chances of conceiving! Being overweight or underweight can affect fertility. But that's not the only reason for getting to a healthy weight before you begin trying for a baby.

Being underweight (BMI<20) during pregnancy is linked to an increased risk of premature birth or having a baby with a low birth weight. Sadly, it can also increase the risk of miscarriage. So, if you are underweight, gaining a few pounds before you conceive is a great way to give your baby a better start in life.

Being Overweight can make it hard for you to get pregnant as being overweight leads to higher levels of the hormone called leptin which can disrupt the hormone balance leading to reduced fertility. You may have Polycystic Ovary Syndrome or PCOS, this is one of the most common reasons for infertility in women and can also cause weight problems. Try to get as close as possible to a healthy weight for your height before trying for a baby. Ideally, your body mass index (BMI) should be between 20 and 25.

Being Overweight can affect fertility by :

• Irregular Menstrual Cycles . Extra weight, particularly excess fat around the stomach, is linked to insulin resistance (when the body has to produce more insulin to keep blood sugar levels normal) and decreased levels of sex hormone-binding globulin (SHBG), a protein that is involved in the regulation of the sex hormones androgen and oestrogen. This increases risk of irregular menstrual cycles, which in turn reduces fertility.

• Preventing ovulation . Your ovaries make the female hormone oestrogen. Fat cells also make oestrogen. As you gain weight, your fat cells grow and release more oestrogen. Too much natural oestrogen can cause your body to react as if you are taking hormonal birth control with oestrogen (like the pill) or are already pregnant. This can prevent you from ovulating and having a monthly period.

• Quality of the Eggs : Many Women who carry excess weight still ovulate, but it appears the quality of their eggs they produce is reduced. This means it will take longer for you conceive compared to someone in the healthy weight range.

• Preventing fertility treatments from working . Obesity may lower your chances of getting pregnant with certain fertility treatments, such as in vitro fertilisation (IVF).

Health risks for the mother being overweight during pregnancy?

Being overweight or having a BMI>30 during pregnancy raises your risk for problems during pregnancy. Also gaining more weight than recommended can cause these problems too, t hese include:

• Gestational hypertension (high blood pressure during pregnancy). If not controlled during pregnancy, gestational hypertension may lead to a more serious condition called preeclampsia.

• Gestational diabetes (diabetes that starts during pregnancy). Being overweight raises the risk for gestational diabetes. Women who have had gestational diabetes also have a higher lifetime risk for obesity and type 2 diabetes. Gestational diabetes can cause low blood sugar in the infant. Unborn babies may also be larger, which could injure the baby or the mother during birth.

• Increased risk for C-Section.

Not only does your weight affect fertility so can your diet! Optimum fertility calls for a holistic approach to nutrition and health. You have to visualise your body as a whole, all systems (diet, exercise, sleep and reduced stress levels) working together to create balance. Your nutrition needs to optimise your reproductive system including the health of your eggs but also your digestive and immune system. Good sleep and reduced stress can affect your weight, health and fertility.

Alternative therapies such as acupuncture have helped many women successfully conceive alongside improving their diet and IVF fertility treatment.

Start making small changes 6 months in advance to prepare your body. Don't forget, it takes two to make a baby and it's not only the women that need to make changes to their diet and health, men do too!

If you need support with diet and fertility, why don't you book in for a discovery call? Don't forget to get the hubby's diet checked out too!

Hormones, Menopause and Weight Gain!

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 27 Feb 2020 19:38:08 GMT

Can Oestrogen levels affect weight gain?

Many women struggle with their weight around the menopause. They may notice that they are gaining weight, or that it is more difficult to lose weight. Some forms of oestrogen are linked with how the body controls weight gain. As such, any changes in their levels could then lead to changes in body weight.

So, what is the relationship between a woman’s oestrogen levels and her weight?

Menopause causes a drop in oestrogen levels.

Oestrogen levels can be low in women for many reasons.

The most common reason for low oestrogen is the Menopause! This is when a woman’s reproductive hormones decline, and menstruation stops. Many women notice that they gain weight during this time in their life. One reason why people might gain weight around menopause is changing hormone levels.

One form of oestrogen called estradiol decreases at menopause. This hormone helps to regulate metabolism and body weight. Lower levels of estradiol may lead to weight gain. Throughout their life, women may notice weight gain around their hips and thighs. However, after menopause, women tend to gain weight around their mid-section and abdomen. This type of fat gain tends to build up in the abdomen and around the organs, where it is known as visceral fat. Visceral fat can be harmful. It has been linked with several other medical conditions, including:

Diabetes
Stroke
Heart disease
Some cancers

As well as changing oestrogen levels, older women may tend to be less active and have less muscle mass, which means that they burn fewer calories during the day. These factors can all increase a woman’s risk for weight gain during the transition to menopause. Age-related factors may play a more significant role in weight gain than changes to oestrogen levels.

Other reasons for oestrogen imbalance:

Menopause is not the only reason why a woman might have low oestrogen levels. Other potential causes of oestrogen imbalance include:

Polycystic ovary syndrome (PCOS). PCOS causes cysts on the ovaries and may affect hormone levels. PCOS is a condition where a woman has multiple small cysts on the ovaries, as well as several hormonal imbalances. They may have high testosterone levels and an imbalance between oestrogen and progesterone levels. Women with this condition tend to have an issue with weight gain, insulin resistance and heart disease.

Lactation

Oestrogen levels remain low after a woman has given birth and while she is breast-feeding. This hormonal change helps to encourage milk production and prevent ovulation and any further conception right away.

Ovary removal

A woman who has had both of her ovaries surgically removed will go through sudden menopause. She will no longer release eggs or produce oestrogen and progesterone.

Anorexia

Anorexia is a serious eating disorder where someone does not take in enough calories. This deficit puts their body in a state of starvation and will reduce the amount of oestrogen their body produces.

Vigorous exercise

Vigorous or extreme exercise has been shown to decrease oestrogen production due to low body fat levels.

What is Oestrogen?

Oestrogen is one of the two primary female sex hormones and is involved in the onset of puberty and the menstrual cycle. It has many other essential functions, as well, including:

helping to control blood cholesterol levels
promoting bone health
protecting the brain and mood

The ovaries, which are two small glands in the lower pelvis, are mainly responsible for the production of oestrogen. The adrenal glands and fatty tissue also make oestrogen in small amounts.

There are three main types of oestrogen:

Estrone which the body produces after menopause.
Estradiol which women of childbearing age produce.
Estriol which the body produces during pregnancy.

Symptoms of low oestrogen include:

irregular or missed periods
hot flashes
night sweats
insomnia
vaginal dryness
low libido
moodiness or irritability
headaches
dry skin

Women experiencing any of these symptoms should speak to their GP about them. The GP can run a simple blood test to measure oestrogen levels and determine if an oestrogen imbalance is to blame. Women should keep track of their menstrual periods, including when they begin and end, and any other symptoms or problems that they are experiencing. Having this information readily available can help a doctor diagnose potential hormonal imbalances.

How to manage weight gain?

Maintaining a healthy weight, even if it is related to an oestrogen imbalance, begins with eating well and staying active.

A healthy diet to manage weight means:

avoiding processed foods
eating lots of fruits and vegetables each day
staying hydrated by drinking lots of water
avoiding full sugar fizzy drinks, juice, and alcohol
including whole grains and lean proteins along with healthy plant-based fats such as avocados, olive oil or rapeseed oil.

Being active is very important for managing oestrogen-related weight gain. In addition to regular cardio exercise, such as jogging, swimming, or walking. Add in strength training to help build muscle and promote healthy bones. Weight gain is a common complaint among women who reach menopause. Making healthier food choices and lifestyle changes are the best way to manage weight gain.

If you are struggling with your weight due to a women’s health issue such as the menopause or PCOS, please do get in touch. I offer a FREE discovery call to find out more about you!

#Menopause #hormonesandweightgain #weightgain #weightloss #weightlosstransformation #weightlosssurgery #dietitian

Magnesium

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 11 Feb 2020 18:54:37 GMT

Why is Magnesium Important?

Magnesium helps promote energy, sleep, blood sugar and hormone balance.

Magnesium is a mineral found in the earth, sea, plants, animals and humans. About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood. In fact, every cell in your body contains it and needs it to function.

When you think of magnesium, what probably springs to mind are muscle cramps or perhaps a science experiment. But this mineral is actually vital for many processes in the body.

Why do we need magnesium?

Magnesium is a mineral that our bodies rely on to feel fit, healthy and full of vitality. This mineral is a co-factor for hundreds of enzyme reactions within the body. These enzymes are vital for a variety of important processes such as the conversion of energy from carbohydrates, fats and protein, not to mention healthy DNA synthesis, blood sugar balance, bone health and a calm nervous system.”

Magnesium is also required for formation of bones, muscle contractions and blood pressure regulation. It is also thought to play a role in sleep by improving our sleep quality. On average, men require around 300mg of magnesium per day and women need around 270mg per day.”

What happens if your magnesium deficient?

In the short-term, low intakes of magnesium won’t actually result in any noticeable symptoms as our kidneys conserve magnesium when intakes are low. However, low intakes over extended periods can lead you to become deficient.

When this occurs, we can experience an array of negative symptoms, mostly to do with energy levels.

Magnesium is involved in helping to regulate calcium, vitamin D, blood sugar and hormonal balance, so there is little surprise to learn that low magnesium levels can lead to chronic fatigue-type symptoms, low mood, anxiety, insomnia, high blood pressure, muscle cramps (which can be due to low calcium too) and a poor tolerance to dealing with stress.

Symptoms of magnesium deficiency include:

• Loss of appetite

• Nausea

• Vomiting

• Fatigue

• Weakness

• Abnormal heart rhythms

• Numbness or tingling

• Muscle contractions and cramps

When our magnesium levels are low, we can start craving stimulants such as coffee to boost our energy, or chocolate which is a natural source of magnesium (dark chocolate not milk).

Which foods contain magnesium?

Magnesium is found in a variety of foods, but the best sources tend to be green leafy vegetables, raw cacao, nuts and seeds. Include magnesium-rich foods at every meal to help boost magnesium. Aim to include at least two servings of vegetables with every meal and a couple of pieces of fruit daily. Reduce sugar, alcohol and processed foods to help absorb your magnesium intake.”

Foods rich in magnesium:

• Green leafy vegetables (e.g. spinach and kale)

• Fruit (figs, avocado, banana and raspberries)

• Nuts and seeds

• Legumes (black beans, chickpeas and kidney beans)

• Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)

• Seafood (salmon, mackerel, tuna)

• Whole grains (brown rice and oats)

• Raw cacao

• Dark Chocolate

• Tofu

• Baked beans

How can I test if I'm magnesium deficient?

While you can get magnesium levels tested via a blood test, this isn't always a reliable method.

If your doctor suspects that your magnesium level is too low, they may order a serum magnesium test. However, this has not been properly validated as a reliable indicator of body magnesium status. Assessing magnesium status is difficult because most magnesium is inside cells or in bones. In any case, if you are in doubt over your magnesium levels, see your GP who can assess possible signs and symptoms of magnesium deficiency and trigger factors, such as high stress levels or a diet low in magnesium. Combined with pathology tests, this can give a better overall picture of whether you need more magnesium.

People who have gastrointestinal diseases, type 2 diabetes, alcohol dependence and older adults have a higher risk of magnesium deficiency.

Should I take magnesium supplements?

As with most supplements, it's best to obtain important vitamins and minerals through your diet. If you want to maximise your health assess and review your diet ensuring you are having a balanced diet containing plenty of fruit and vegetables.

You can, however, increase your magnesium intake by taking supplements, and this may be beneficial for some people. It is best to talk with your doctor or dietitian about magnesium supplementing, as excessive supplementation can lead to diarrhoea and stomach upsets.

Those with poor gut function or malabsorption issues may be better to take a topical magnesium spray or cream. This is absorbed trans-dermally through the skin and can be used daily,

For those people in need of a higher intake of magnesium, they may do better with a magnesium powder supplement and drink it in liquid form.

If you want to find out more about magnesium and how it can affect your health, book a discovery call with The Dietologist.

Thinking About Weight Loss Surgery Abroad?

Fri, 31 Jan 2020 15:22:25 GMT

Weight Loss Surgery Abroad!

I've been thinking about a weight loss surgery abroad post for some time but I wasn't sure if I should post about it or not. The fact is people are travelling abroad to have weight loss and cosmetic procedures, I believe it's purely price driven otherwise UK residents wouldn't travel abroad. I F you choose to have surgery abroad be SAFE! As more and more people travel abroad to have surgery I felt it was important to put a post together about it.

Why Do People Have Weight Loss Surgery Abroad?

There is a growing number of people choosing to have surgery abroad. It’s a trend that’s become so popular it’s earned its own term: “medical tourism”. It is predicted that the medical tourism industry will grow year-on-year by at least 20% however, we do not have access to accurate data as it is not always declared by patients.

There are many reasons why people choose to have their weight loss surgery abroad e.g. more affordable, avoid NHS waiting lists and criteria for surgery. With limited resources and growing demands on the NHS, many patients fail to even qualify for the procedure. Those that do then often face months of waiting before the process of weight loss surgery is even started.

This leaves many individuals with no choice but to use private weight loss surgery clinics to access weight loss surgery. Surgery in the UK can be expensive for some, leading people to look to countries outside of the UK to have the procedure, where prices are more affordable. Before you consider having surgery abroad speak to a UK Bariatric Surgeon or your GP to get some professional advice.

How Much Does It Cost?

The cost of weight loss surgery in the UK can range from £3,500 to over £13,000, depending on the type of surgery you have and your BMI. Gastric balloon surgery tends to be the cheapest, whilst gastric bypass surgery is often the most expensive. Many overseas countries often do charge significantly less for the same procedure, meaning you can save thousands of pounds on your weight loss surgery by travelling abroad.

Countries such as Belgium, Czech Republic, Poland, Turkey and Egypt typically offer cheaper prices for weight loss surgery than in the UK. Some destinations outside of Europe also provide affordable treatments, including Mexico and India however they’re longer distance to travel. I do know of and have supported UK patients travelling to these countries. There are some overseas countries where the cost of weight loss surgery is in fact more expensive such as Spain so going abroad doesn't always mean a better deal!

What Other Costs Are There?

While the actual cost of weight loss surgery can be cheaper in destinations outside of the UK. Other costs that you might encounter include:

Flights , most hospitals provide transfers to and from the hospital in the price you pay but you must check.
Accommodation , food and drink for a partner/friend. Once you leave hospital it is likely you will need a hotel. Some hospitals let you stay for the duration of your recovery.
Aftercare support once you return home.

These additional expenses can quickly add up so make sure you check what’s included in your package. So does it really work out cheaper?

What Destination?

Your choice of destination for weight loss surgery shouldn’t solely rely on the most affordable prices - other considerations should be made too:

How far away is the country?
How long is the flight?
Are you happy to fly alone?
Will you feel comfortable travelling this distance before and after your surgery?
What is the country’s healthcare standards like?
Do doctors need a certain level of training to practice?
Is the patient care of a high quality?
Is the country safe?

What Clinic?

Choosing a clinic is just as vital as choosing the destination - they will be responsible for your health and wellbeing after all! You should carefully consider these questions when deciding on a clinic:

How close is the airport to the hospital destination?
How close are hotel facilities to the hospital?
Clinic Reputation?
How frequently does the clinic perform weight loss surgery?
What have previous patients said about the clinic?
Are there before and after pictures of its weight loss patients?
Where did the surgeon train and have they undergone training recently?
Does the clinic’s staff have the appropriate medical training/qualifications?
Has the clinic received any awards or accreditation for its work?
How often do complications arise?
Has it received any complaints?
Do the staff speak good English?
Is the clinic clean?
Does the clinic have emergency treatment facilities should something go wrong?
What pre-op investigations are completed prior to surgery and when?
Does the clinic offer a chauffeur service to its patients?

I s Weight Loss Surgery Abroad Covered With Insurance?

If you plan to have weight loss surgery while in an overseas destination, your typical holiday travel insurance isn’t going to cut it. You will need to take out specialist medical travel insurance to ensure you’re fully covered for all eventualities. Taking out the correct type of insurance can give you peace of mind that should anything go wrong, or you need additional treatment, you’re covered and won’t have to pay out any extra unexpected costs.

Points to consider when looking for medical travel insurance:

Your procedure being cancelled
Costs associated with an unexpectedly long recovery period
Treatment for complications

Make sure you read your policy carefully to ensure you know exactly what your insurance covers. You should never take out standard holiday travel insurance when going abroad for weight loss surgery. Regardless if your treatment goes well, should you run into difficulties when travelling (e.g. your flight is cancelled or your luggage gets lost), your insurance provider will refuse to cover the costs since you have breached the terms and conditions of the policy.

If you are considering weight loss surgery abroad, please do your research and be safe. Investigate all options in the UK and get advice from UK Bariatric Surgeons and your GP.

Aftercare

Remember Surgery whether it’s done in the UK or abroad is not a silver bullet to weight loss. Aftercare is in fact the most important part of your journey to weight and health success .

You'll need help once you return home and your GP is not the expert in Bariatric surgery.

What will you do if you're in pain, unsure about what to eat, start to vomit or struggle to keep food down? Book a discovery call to find out how The Dietologist can help YOU!

Why Detoxes Don't Work!

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 02 Jan 2020 15:45:59 GMT

New Year New DETOX!!

It can be tempting to try a detox or cleanse this time of year. After the excesses of Christmas and New Year celebrations. with so much food and alcohol, you might be feeling tired and bloated, and you may be carrying a few extra pounds. Flushing out toxins and feeling renewed and refreshed sounds so appealing. But science says your body is perfectly able to rid itself of toxins—your liver, kidneys, and digestive tract can do the job! Toxin is a strong term, and if you really needed to detoxify, you should probably be in a hospital! The better concept is hitting the reset button and cleaning up your diet, without going to extremes.

Here’s what you need to know before you start starving yourself. Plus, the healthier way to help your body bounce back after the festive season.

Why Detoxes Don’t Work

At the extreme, detox diets tell you to drink liquids only for days or even weeks. That might mean copious amounts of apple cider vinegar, green smoothies, a rainbow of juices, or special weight loss coffees and teas” (which may hide laxatives). Some programs also tell you to buy pricey supplements too!

Technically, toxins are always hanging out in your body. You’re exposed to chemicals and bacteria from the food you eat, but also the air and environment, all of the time and your body naturally defends itself. After Christmas & New Year, you may have more alcohol and sugar, and if you’ve been flying or skiing, you may simply be dehydrated. So it’s great to drink plenty of fluids to rehydrate!

If you exclusively drink liquid for a series of days, you’re just going to lose water and muscle. The second you start eating food again, you’ll gain the weight back. You’re putting stress on your body and it thinks you’re starving in the desert! And it will hold onto every morsel.

Another misconception is “sweating out” toxins. You only lose a trace amount of toxins through your skin, meaning a tiny bit. But if you’re doing a juice cleanse, the sauna or treadmill might actually be unsafe. I tell my patients “ You’re starving in the desert, and now you’re being chased by a lion! That’s hard on your body,” when it comes to silly detoxes!

How to Recover the Healthy Way

Rather than worrying about toxins, there are better ways to help your body recover in the new year. “Hit the reset button and don’t call it a detox. Let’s just call it clean eating.”

It’s not about starvation. Don’t deprive yourself! Even if you cut calories, continue to eat real food and have high protein snacks or fruit if you really are physically hungry. Sometimes we’re not hungry but thirsty so try a glass of water before you head for the snacks.

Two days is enough. There’s nothing wrong with eating light for a couple of days, but a weekend is all you need. Reset, reflect, and practice healthy habits you can maintain all year.

Just eat clean.

Take a break from alcohol.
Cut out processed foods—anything in a package, with a long list of ingredients you can’t pronounce.
Cut back on sugar, salt, and saturated fat, which aren’t toxins, but aren’t supporting your health either.
Eat more plants. Aim to have a third to half a plate of colourful vegetables with your meals. This will help you feel satisfied on fewer calories providing lots of different vitamins and minerals.
Drink lots of water. It’s one of only things liquid diets get right. Hydrate to help your body to function efficiently, particularly your digestive system and kidneys—the cleansing champions.

Rather than starving and making yourself miserable, the real point is to spend a couple of days being kinder to your body. Get back to basics, drinking water and eating veggies, to give your organs the nutrients they need to do the job. Get back into your workout routine, and give your mind a break, as well! Lay low this weekend and think about planning your meals in advance. Choose healthier habits and self-care with you through the rest of the year—clean eating isn’t only for the month of January.

Why don't you book in Van, The Dietologist so she can help you make the RIGHT changes.

Alcohol

enquiries@thedietologist.co.uk (Vandhana Patel) — Thu, 12 Dec 2019 10:35:22 GMT

Drinking Over The Festive Season

Day 12 - Alcohol

It has been reported that on average we drink 41% more alcohol in December than during other calendar months. As we move into the Christmas period most of us know that our social calendar will start to fill up, and with this our food and alcohol consumption is bound to increase, along with our waistlines. Nobody wants to be be sitting in the corner of the bar nursing a mineral water while everyone else is having fun. if you over-indulge at Christmas you’ll more than likely put on weight and if this is something you want to avoid then you need to have a plan.

Why does alcohol cause weight gain?

Firstly you need to understand why alcohol causes weight gain. As I’m sure you know drinking alcohol usually means taking in more calories. However, it isn't just the calories, when we have alcohol in our system fat-burning is inhibited and fat storage increases. Alcohol can also remove rational thinking, which usually means poor food choices, and to put the icing on the Christmas cake, drinking messes with our blood sugar so we end up craving sugary, carbohydrate rich foods.

Calories in alcohol.

One area you can control is how many calories you are taking in when drinking alcohol.

Spirits can be a better option as they contain fewer calories, however be careful when choosing a mixer as these can add extra calories and sugar to your drink. As spirit measures are short be wary of how easily these can mount up throughout the evening.
Beer, lager and Guinness may hold around the same amount of calories as a large glass of wine but they also have the highest level of carbohydrate than other drinks. Opting for lighter beers could be a better option.
Red wine and sweeter white wines have a higher sugar content so a dry white wine is a good choice; a spritzer is even better.
Try to avoid cocktails as they contain lots of sugar, keep these for very special occasions. When drinking cocktails, steer clear of those with a larger combination of ingredients, particularly creamy or sweet liqueurs as these can really bump up the calories.

How can you enjoy Xmas drinking without piling on the pounds?

As with everything that requires self-control, giving a bit of thought and planning ahead is one of the keys to success.

Here are 5 simple steps to follow to control alcohol and inevitable weight gain it brings!

Before the evening starts, decide how many drinks you are going to allow yourself and keep to this. Keep tabs on yourself throughout the evening or ask someone else to, and be aware how many alcoholic drinks you have had.
One of the worst things you can do is go out hungry or thirsty - you'll end up eating bar snacks and at the end of the evening you're more likely to stop off and get a take away! Eat something that fills you up before you start drinking, even if it is just a snack. This will stop the tendency to mindlessly pick on high carb bar snacks. Food in your stomach will also help the rate at which alcohol hits the system, which affects all sensible thinking.
Find other reasons not to drink; not wanting to do something you might regret or saving money, remembering how hungover you felt last time you drank too much, even think about your liver!
I won't be the first person to have told you this but drink water alongside your alcoholic beverage, it really does make a difference.
If you are in the habit of getting home and raiding the fridge, make sure you have something moderately healthy prepared to stop you devouring endless slices of toast before hitting the ice cream tub!

Don't forget my 80:20 rule over the festive season. It's fine to let your hair down and enjoy a few drinks over xmas with friends and family. If you are conscious about you weight and keen not to gain too many pounds over the festive season then I hope you have found my 12 days to a healthier xmas beneficial.

MERRY XMAS

If you need support to help you get back on track with your weight loss, get that discovery call booked!

Sleep

enquiries@thedietologist.co.uk (Vandhana Patel) — Wed, 11 Dec 2019 09:08:43 GMT

When you're trying to lose weight, don't underestimate the value of a good night's sleep!

Day 11- Sleep

If you've eating healthily and exercising consistently, lack of quality sleep may be the missing piece to your weight loss formula.

Studies have shown that poor sleep is a factor in contributing to weight gain and obesity. When you aren’t experiencing quality sleep on a consistent basis, you are more likely to have a higher Body Mass Index (BMI).

Lack of sleep could affect your appetite

Adults who get sufficient amount of sleep at night have better control over their cravings and appetite than adults who frequently have sleepless nights. This is because the less sleep you get, the more your hormones that regulate hunger are affected in a negative way.

These appetite hormones are called leptin and ghrelin.

Leptin is what signals that you’re full, so if it’s not working properly, you don’t always know if you’re satisfied and have eaten enough food. Sent from your stomach, ghrelin is the hormone that tells your brain that you’re hungry. A lack of quality sleep disrupts the normal regulation of these hormones. It’s tough for you to know whether you’re really hungry when your hormones aren’t operating properly.

While it sounds tough to manage your weight, the good news is that there are things you can do to improve the quality of your sleep.

Reduce sources of light and sound

Any type of stimuli can prevent you from getting quality sleep. Your brain naturally releases melatonin to help you feel sleepy when it’s dark. To help your brain produce more melatonin than it is currently releasing, you can do things like hanging blackout shades in your window, using an eye mask, and dimming lights an hour before getting in bed.

Give yourself time to wind down before laying down

Aim for 30 minutes without electronics before getting into bed. Don’t do any work an hour before your bedtime—that means no emails or text messages. A major part of winding down before bedtime is managing stress. Try aromatherapy and meditation to help you ease your mind. You can also do some gentle stretching and take time to write in a gratitude journal.

Stick to a routine

When you find out what works, keep doing it. The same holds true on weekends. One way to keep yourself accountable is by setting an alarm to remind you to go to bed as well as wake up!

Take action

Now that you have a better idea of how sleep affects your ability to maintain a healthy weight, why don't you book in for a discovery call to ensure you have the pillars of health aligned,

Happy Sleeping!

Goal Setting

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 10 Dec 2019 08:58:10 GMT

Day 10 - SMART Goal Setting

Day 10 - Setting SMART Goals!

Every year, as December comes to a close, we all lay out what we want to accomplish in the new year. For many people, losing weight and improving health is at the top of the list. But unless you know how to set realistic weight-loss goals, you may be getting in your own way from the get-go.The way you define your goal might hold the key to success.

The First Step to Start Losing Weight

No diet or healthy eating plan will work until you set a goal for success. A solid goal serves as a road map for the entire weight loss journey. Without this guide, you're like a driver who hops in their car and starts driving without any idea of where they are going. Setting goals is like giving yourself the postcode to your destination.

I like to use S.M.A.R.T. goals for my patients. S.M.A.R.T goals help you to define clear strategies and outcomes for success.

When you set a goal the following need to apply to help you achieve and maintain the goal.

SMART:

Specific

Measurable

Attainable

Realistic

Time frame

How to Set a SMART Goal

Typical resolution: "I want to lose weight in the new year."

Specific

Avoid setting goals that are too broad. The first step in your goal-setting process is to define your goal into a specific accomplishment or milestone that you'd like to reach. So you may set a specific goal to lose the amount of weight that you gained over the past few years or during the holidays.

Specific: "I want to lose 30 pounds"

Measurable

In order to track your progress during the weight loss journey, the goal you set needs to be measurable. Define how you will measure your success as you move through your journey. For example, some may choose to monitor their BMI (body mass index). Others might choose a specific number on the scale or a dress size that they'd like to fit into. People who have access to body composition tools may choose to monitor body fat percent. Each of these is a different way to measure changes to your body's size. Be specific about which measurement you will use.

Measurable: " I want to lose 30 pounds in the new year. and go from size 18 to size 14. I will measure my weight through change in clothes size."

Attainable

To make your weight loss goal attainable, you should evaluate your past history losing weight. If you've never been able to lose more than ten pounds, then a weight loss goal of 30 pounds might not be reasonable. Remember that once you reach a goal, you can always set a new one. All goals should be challenging but they shouldn't be so difficult that they are overwhelming. Adjust your goal so that it is reasonable.

Attainable: "I want to lose 10 pounds in the new year and drop a dress sizes. I will measure my weight by clothes size to track my progress. Once I reach 10 pounds, I will re-evaluate and consider setting a new goal for continued weight loss."

Relevant

Your goal needs to matter in your life. Defining why the goal matters may help you stay motivated when complacency sets in. For example, if you need to lose weight for health reasons write down how weight loss will affect your health. Define how weight loss is relevant in your life and remind yourself of these reasons when you are tempted to quit.

Adjusted relevant resolution: "I want to lose 10 pounds in the new year . I will measure my weight through my clothes. Once I reach 10 pounds, I will re-evaluate and consider setting a new goal for continued weight loss. Losing this weight will help reduce my risk for diabetes and will help me to move more comfortably when I go swimming with my friends."

Time-Bound

Each resolution should have a time limit. That is, you should decide on a reasonable amount of time that you'll take to reach your goal. Keep in mind that a 1/2-1 pound weight loss per week is considered reasonable, although you may initially have some rapid weight loss.

Adjusted resolution: "I want to lose 10 pounds in the next 3 months. I will measure my weight through my clothes size to track my progress. Once I reach 10 pounds, I will re-evaluate and consider setting a new goal for continued weight loss. Losing this weight will help reduce my risk for diabetes and will help me to move more comfortably when I go swimming with my friends."

Even though S.M.A.R.T goal setting is a critical step in your weight loss journey, it is not the only step in your weight loss process.

Why don't you contact me to help you achieve your health and weight goals.

Mindful Eating

Mon, 09 Dec 2019 20:54:41 GMT

Day 9 - How To Eat Mindfully.

Day 9 - How to eat Mindfully.

1. Start with one

Choosing to eat more mindfully doesn't mean a complete life overhaul. Start by choosing to eat one meal per day more mindfully, eg, breakfast, lunch or dinner. If that's too much, start with just one meal per week eg, Sunday lunch or Saturday breakfast.

2. Check in with yourself

Before eating, stop for a moment and consider how you're feeling. Ask yourself: am I hungry? Am I thirsty? Am I stressed, bored, worried or rushed? Often we eat because our mind or emotions compel us to, you may reach for food for comfort or distraction. By tuning into your body more, and eating only when you're actually hungry or at set mealtimes, you'll become better at knowing your real hunger cues from emotional ones. Ask yourself, "How am I feeling?" Then follow up with, "If I am feeling this way and I eat this food, how will it help me feel better? How will I feel after it?"

3. Turn off, to turn up your senses

Avoid eating your meal close to screens and other distractions from the room or table. Turn off the TV and switch your phone off. Focus on enjoying your meal as well as your own company, or that of those around you.

4. Out of sight, out of mind

Keep serving bowls and leftovers off the table and out of sight while you're eating. This can reduce the chance of you going back for unnecessary seconds and keeps the focus on your plate in front of you. If you have trouble controlling portion sizes, eat off a smaller plate (see my first blog about plate size). This can help to reduce your portions, and stop you from feeling as if you're missing out or depriving yourself.

5. Slow Down

Meal times can be a chance to change the pace of your day and slow down. Eating mindfully means chewing slowly and savouring the moment. Notice the colours, flavours and textures of your meal. Pause between each mouthful and put your utensils down on the plate. You will experience a greater sense of taste and pleasure from your food by doing this! (for weight loss surgery patients remember the eating techniques! Aim to take about 20 minutes to eat a meal mindfully. Compare it to how long you would usually take to eat a meal.

6. Make it a healthy habit

We all need a reminder now and then to eat more mindfully. Try one mindful eating tip at a time so that you don't feel overwhelmed, it will soon become a NEW habit you enjoy.

Do you need support to get back on track, are those love handles getting you down, book in to have a chat with The Dietologist!

Mindful Eating

Sun, 08 Dec 2019 20:41:32 GMT

Day 8 - Mindful Eating

Day 8 - Mindful eating is a way to enjoy your food more and stay in control of your eating.

How, what and why people eat the way they do, and the decisions they make (or not) to do so often lie at the heart of many bad eating habits. You are so distracted by other thoughts and feelings that eating can become random, or a response to habitual unhealthy cues, which can range from eating lunch alone at your computer, or simply reaching for comfort food when feeling sad.

MINDFUL EATING:

Eating more slowly, putting cutlery down between bites, paying attention to your body’s signals and stopping eating before you are full.
Eating nutritious foods and learning to enjoy them.
Eating when your body tells you to (eg, low energy, feeling faint).
Eating without distraction e.g. avoid eating and working at your laptop or watching TV.
Eating at set times and places (eg, always at the table).

What is mindful eating?

Mindful eating is about bringing your focus to the task you're doing in the present moment – eating – and paying deliberate attention to what's going on inside and around you.

Mindful eating aims to heighten your awareness. It brings the focus to your physical presence and how you are feeling internally.

Mindful eating is eating without judging or being critical of yourself.

What are the benefits of mindful eating?

Mindful eating can help in identifying unhealthy behaviour patterns around food; for example, eating too much, or eating when you're not actually hungry and don't need to eat. For many of us, a way to better enjoy food and life. It puts the focus on the present moment, allowing you to slow down and take some time to savour the flavours and experience of eating.

Tomorrow I'll share tips about how to eat mindfully.

Do you need some help to eat mindfully? Why don't you book a discovery call with The Dietologist.

Weighing

Sat, 07 Dec 2019 20:32:55 GMT

Day 7 - Is Weighing Myself Important?

Day 7 - How important is it to weight yourself?

The very first question you need to ask yourself is: “Will weighing myself (daily, weekly, monthly etc.) help me or harm me?” Since there’s no magic answer for how often to weigh yourself, figuring out what is helpful and motivating for you as an individual is how you decide.

DAILY WEIGH-INS

Many people find weighing daily provides a sense of accountability and is helpful for having a good idea of where they are with their progress. However, does a 1-2 pound weight gain upset you? Or, are you absolutely elated to see that you’re down 1 pound? If the daily weigh-ins powerfully affect your mood and behaviour, then you might want to reconsider how often you weigh yourself. The number on the scale should not have the power to dictate your mood, the events of the day or your overall quality of life — it’s just a number. Fluid, salt intake and hormones will fluctuate your weight day to day!

WEEKLY WEIGH-INS

Weighing weekly can have its advantages, it allows you to track progress while still having six whole days to not focus on your weight.

For best results, pick a consistent day each week, and weigh yourself in the morning. Look for trends and recognise that it will take a few weeks to get a picture of where the trend is heading. This can be a good tool to help you feel accountable without making you ride the daily emotional roller coaster that is (or can be) the scale.

OCCASIONAL WEIGH-INS

Some people opt for the occasional weight check-in. People may do this at home or rely on the scale at the gym or GP surgery to get an idea of where they are. People who opt for the occasional weigh-in often have alternative ways of identifying weight shifts, like the way their clothes fit or how strong they feel while exercising.

NEVER WEIGHING

There are many people I have advised to remove the scales from their home as they become obsessive about weight. Weighing multiple times per day can be very problematic and affect your mood. If you decide to weigh yourself, the scale should be a tool that helps you, not harms you.

I ask my patients to focus on; how they feel in their clothes, the balance of their meals and snacks and how they perform with their exercise rather than focusing on the number. This can be a valid way to approach health. I personally don't let a number on the scale dictate how I feel.

To find out how I can detach you from the scales, why don't you book in for a discovery call?

Hydration

Fri, 06 Dec 2019 20:26:32 GMT

Day 6 - Are fluids important?

Day 6 - Hydration

You can’t survive without water. It makes up nearly two-thirds of your body and is essential for you to function properly. Water has a wide range of benefits for your body – everything from removing waste products in urine to lubricating your joints. It can even make your skin look good.

How much should I drink?

Most people need about 2 litres of fluid a day, which is about 10 (200ml) glasses per day.

The exact amount of fluid you personally need can depend on things like your age, physical activity levels, climate and health. Water is needed for every type of cellular process in your body, and when you're dehydrated, they all run less efficiently. Think of it like your car: if you have the correct fuel and water, it will run more efficiently. It’s the same with your body. Your metabolism is basically a series of chemical reactions that take place in your body,” “Staying hydrated keeps those chemical reactions moving smoothly.

Hungry or Thirsty? How Water Helps a Diet

It’s also very difficult for the body to tell the difference between hunger and thirst. So if you’re walking around feeling a gnawing sense of hunger, you might just be dehydrated. Try drinking a glass of water instead of grabbing a snack. A few tips to ensure you have plenty of fluids daily.

Keep a sports bottle of water with you so you can measure how much water you drink in a day.
Develop a habit of drinking at least 1-2 litres of water at the gym when you train.
Drink a glass of water before you eat, this may also help you eat less.
Add fresh slice of cucumber, lemon, lime or ginger to water to add natural flavour.

If you've had weight loss surgery you can drink fluids before a meal but then wait 30 minutes after you've eaten to drink again.

Stay hydrated folks over the festive season!

The Dietologist

Fats

Thu, 05 Dec 2019 08:49:18 GMT

Day 5 - Fats & Oils

Day 5 - Why we need some fat.

A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.

Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, meaning they can only be absorbed with the help of fats. Any fat not used by your body's cells or to create energy is converted into body fat. Likewise, unused carbohydrate and protein are also converted into body fat.

The main types of fat found in food are:

Saturated fats
Unsaturated fats

As part of a healthy diet, we should try to cut down on foods and drinks high in saturated fats and trans fats, and replace some of them with unsaturated fats.

Saturated fats

Saturated fats are found in many foods, both sweet and savoury. Most of them come from animal sources, including meat and dairy products, as well as some plant foods, like palm oil and coconut oil.

Foods high in saturated fats

fatty cuts of meat

meat products, including sausages and pies

butter, ghee and lard

cheese, especially hard cheese like cheddar

cream, soured cream and ice cream

some savoury snacks, like cheese crackers and some popcorns

chocolate confectionery

biscuits, cakes and pastries

palm oil

coconut oil and coconut cream

Cholesterol and saturated fats

Cholesterol is mostly made by the body in the liver. Too much saturated fats in your diet can cholesterol in the blood, which can increase the risk of heart disease and stroke.

The government recommends that:

men should not have more than 30g of saturated fat a day

women should not have more than 20g of saturated fat a day

Trans fats

Trans fats are found naturally at low levels in some foods, such as meat and dairy products. Trans fats can also be found in partially hydrogenated vegetable oil. Hydrogenated vegetable oil must be declared on a food's ingredients list if present. Like saturated fats, trans fats can raise cholesterol levels in the blood.

The government recommends that:

adults should not have more than about 5g of trans fats a day

Unsaturated fats

If you want to cut your risk of heart disease, it's best to reduce your overall fat intake and swap saturated fats for unsaturated fats. There's good evidence that replacing saturated fats with some unsaturated fats can help lower cholesterol. Found primarily in oils from plants and fish, unsaturated fats can be either polyunsaturated or monounsaturated.

Monounsaturated fats

Monounsaturated fats help protect our hearts by maintaining levels of good HDL cholesterol while reducing levels of bad LDL cholesterol.

Monounsaturated fats are found in:

olive oil, rapeseed oil and their spreads

avocados

some nuts, such as almonds, brazils and peanuts

Polyunsaturated fats can help lower the level of LDL cholesterol.

There are 2 main types of polyunsaturated fats: omega-3 and omega-6. Some types of omega-3 and omega-6 fats cannot be made by the body and are therefore essential in small amounts in the diet.

Omega-6 fats are found in vegetable oils, such as:

rapeseed

corn

sunflower

some nuts

Omega-3 fats are found in oily fish, such as:

kippers

herring

trout

sardines

salmon

mackerel

Aim to eat 2 portions of fish a week, including 1 portion of oily fish. Cutting down on fat is only 1 aspect of achieving a healthy diet, its all about balance.

If you need help with your diet, why don't you book a discovery call with The Dietologist.

Carbohydrates

Wed, 04 Dec 2019 20:16:40 GMT

Day 4 - Carbohydrates

Day 4 - What are carbohydrates (Carbs)?

Carbohydrates are one of 3 macronutrients (nutrients that form a large part of our diet) found in food – the others being fat and protein.

There are 3 different types of carbohydrates , complex (starchy), simple (sugary) and fibre.

Complex carbohydrates include, bread, potatoes, rice and pasta.
Simple Carbohydrates include: sugar, honey, syrup, sweets, biscuits, chocolate and cake.
Fibre comes from wholemeal/wholegrain bread, pasta, potatoes with skin and brown rice. Fruit and vegetables also provide fibre

Carbohydrates should be the body's main source of energy in a healthy, balanced diet. They're broken down into glucose (sugar) before being absorbed into the bloodstream. Glucose is used by your body for energy, fuelling all of your activities, whether going for a run or simply breathing. If more glucose is consumed than can be stored in the liver, it's converted to fat for long-term storage of energy.

Many people trying to lose weight think Carbs are the enemy, however carbohydrates as explained are needed for basic bodily functions as breathing. Some of you may follow a Ketogenic diet and if that works for you that's great however, in the long term you'll find the body will make you crave carbs as a source of energy for the brain and muscles. It's not the safest way to lose work but can be useful for some as a short term diet.

To find out how you can incorporate carbs and lose weight, why don't you book a discovery call.

Vegetables

Tue, 03 Dec 2019 19:54:42 GMT

Day 3 - Importance Of Vegetables

Day 3 - Why is it important to eat vegetables?

Eating vegetables provides health benefits – people who eat more vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

Vegetables provide nutrients vital for health and maintenance of your body. I advise my weight loss surgery patients to have 1/2 side plate of vegetables/salad at meal times as they low in calories and it's a great way to feel satisfied.

Most vegetables are naturally low in fat and calories.

Vegetables are important sources of many nutrients, including potassium, dietary fibre, folate (folic acid) and vitamin C.

Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, tomatoes, spinach and mushrooms.

Dietary fibre from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease.

Vegetables contain soluble fibre and important for proper bowel function, It helps reduce constipation.

Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers too.

Eat as many colourful vegetables as you can to ensure you have a good range of vitamins and minerals in your diet. Also the more attractive your meal looks the more appetising and satisfied you will feel.

Why don't you book a discovery call with The Dietologist to check you're diet is balanced to help you lose weight.

Protein

Mon, 02 Dec 2019 19:25:27 GMT

Day 2 - Protein and Why We Need It.

Day 2 - Protein

Protein is an important part of a healthy diet. It's essential for growth and repair in your body, as well as having a number of other important functions. Along with carbohydrate and fat, protein provides us with energy and essential nutrients and important after weight loss surgery.

What is protein?

Proteins are complex molecules, made up of smaller building blocks called amino acids. Your body can make some amino acids, but there are others it can't make. You can only get these from your diet – they are called essential amino acids.

Proteins are found in foods that come from animals, including meat, fish, eggs and dairy products. You can also get them from non-animal sources such as cereal products, soya products, beans and pulses. Proteins that come from animal sources usually include all the essential amino acids, while those that come from plant sources may not. If you don't eat food from animals, you should still be able to get all the amino acids you need by eating a good range of plant-based proteins.

Why do we need protein?

Protein is essential for growth and repair of all tissues in your body. It's also a source of energy, along with carbohydrate and fat. Proteins have a number of other important functions around the body and make up most of the structural tissues in your body, such as skin and muscle and producing h ormones such as insulin which helps to control your blood sugar levels.

Healthy sources of protein

I n the UK, the largest proportion of our protein comes from meat (especially red meat), followed by cereals and cereal products, and then milk and milk products. The trouble with this is that while meat is an excellent source of protein, it can also be high in fat, especially saturated fat. Dairy products can also be high in fat. Too much fat in your diet can lead to health problems such as obesity and heart disease. I t's best to enjoy a range of healthy sources of protein while trying to avoid having too much saturated fat. Here are some ideas to help you opt for leaner protein choices:

Choose lean cuts of meat, including lean mince. Cut any visible fat off your meat, and take the skin off chicken.
Grill meat and fish rather than frying.
Don't eat too much processed meat like sausages, bacon and burgers – these are high in fat especially saturated fat and salt.
Lentils and beans are a great alternative to meat, as they're high in fibre, protein, vitamins and minerals, as well as being low-fat. Try substituting meat with lentils or beans in curries, stews and soups.
Try to include two portions of fish a week (including one oily fish like salmon, mackerel or trout).
Go for lower-fat dairy products like semi skimmed milk or diet yoghurt. Or if you prefer the full-fat versions, have smaller amounts or have them less often.

If you've had weight loss surgery aim to have 1/3 side plate of protein and meal times. If you struggle opt to have yoghurt, handful of nuts or a glass of milk/milky coffee between meals.

If you need further advice about your protein intake please contact The Dietologist.

Plate Size Matters

Sun, 01 Dec 2019 19:00:31 GMT

Day One - Does Plate Size Matter?

Day 1- Does Plate Size Matter?

Smaller is in fact better when it comes to plate sizes and controlling how much we eat. Plate size does have an effect on the amount of food we eat and satiety. Swapping to smaller plates can have a positive influence over portion sizes and satiety.

When the eye sees a large plate of food the survival brain wants you to fill it so you feel full. If you use a smaller plate, less food is needed to make it look full and the survival brain will still see a full plate of food to help you feel satisfied.

Many of you may continue to eat off a large dinner plate and serve smaller portions, however the brain will notice the empty blanks on plate. The brain will feel a little short changed so increase hunger levels encouraging you to have a further serving of food. This is because the brain will think you've not eaten sufficiently as the plate looked empty!

Using a smaller plate could be part of number of healthy habits you incorporate for weight loss and a very simple one at that!

If you need support with helping you gain control of your portion sizes, why don't you book a discovery call with The Dietologist.

Am I Enough?

Sun, 17 Nov 2019 19:27:24 GMT

Many of us believe "We Are NOT ENOUGH!"

Beautiful aqua blue cocktail……or not????

Our senses help transmit information to the brain. I looked at the ingredients on the cocktail menu for this beautiful cocktail: vanilla vodka, Mozart chocolate liqueur, glitter, maraschino. I couldn’t wait to taste my cocktail.

When I saw the cocktail all pretty and aqua blue in colour I thought to myself, ”hmmm they’ve got the order wrong!” However beautiful the cocktail looked, it wasn’t what I had perceived. I thought I’d be drinking a creamy, chocolatey, cherry flavoured drink (well at least a few maraschino cherries!), however when I took a sip, I was very disappointed, it was like drinking neat vodka, YUCK!

I suppose what I’m trying to explain is what we see and what we perceive can be very different. We all wear a mask at times smile and laugh when all we want to do is cry. We wish to be someone else as they appear to have the dream lifestyle or body we desire. We feel we are not enough.

So many of us go through life thinking we aren’t enough because of our “programming”. Next time you tell yourself “I’m too fat” or “I wish I was as pretty as….”Ask yourself "What does being GOOD ENOUGH look like to you?” Separate from what anyone else thinks?

It’s a really tough question because most of us base this answer on what other people think of us, instead of what you know to be true. So here’s 5 daily practices to feeling "good enough" separate from what anyone else thinks of you:

1. Let Go of the Approval of Others

Do you know how much time. Shoot me now. Who cares? If you're living your life with integrity and being true to yourself and what you know makes you happy, then do it. Stop worrying about what other people are saying about you and what they think. Everyone has an opinion but that doesn’t make it your reality!

2. Be Your Best Self Every day

My best self looks different from your best self. For me, exercising 6 days a week makes me feel good and gets me ready for the day. For you, walking the dogs 3 times a week makes you feel good as you have time to clear your thoughts on a long leisurely walk or you give 100 percent to your work, children, and the people you care about in your life so you have something to feel good about.

3. Stop Comparing Yourself to Other People

This is my biggest crime and possibly yours. The one that typically puts most of us in the rabbit hole. There is always going to be someone else who makes more money, lives in a bigger house, has what you think is a happier relationship, better behaved children or a better body. Feeling good enough means using ME as the bar not somebody else.

4. Keep a Gratitude Journal

No matter how bad your day is, at the end of it find at least 5 things you’re grateful for. It might be as simple as, "I have a roof over my head," to "I have enough money for the bills this month!”

5. Surround Yourself With People Who Truly Love You

If you want to ascertain the "good enough "feeling? Surround yourself with people who think you are amazing. People who laugh at your jokes. Adore your little quirks... value your opinion and ask your advice. Family members who stick by you even on your worst day. Your best friends who pull you out of the rabbit hole when you've slipped down again and remind you what a beautiful, funny, intelligent, strong, amazing, phenomenal person you are. With them in your life, you'll always feel "good enough."

If you're struggling to motivate yourself, why don't you book a discovery call with The Dietologist.

Gratitude and Weight Loss

enquiries@thedietologist.co.uk (Vandhana Patel) — Sun, 10 Nov 2019 19:33:39 GMT

Losing Weight With Gratitude

Whenever we think about losing weight, a deliberate practice of gratitude is definitely not at the top of our action plan. In fact, with our national obsession about calories and exercise, the notion about being grateful as a weight loss strategy might even sound ridiculous. Besides, you might think you don’t have much to be grateful for, especially when it comes to your body. But investing a few minutes each day in simply indulging in warm feelings of appreciation will definitely pay off and here’s why.

Complaining Leads To ‘Cheating’

What we focus on we can get consumed by. If you spend your day thinking about your weight, how much you hate yourself and how deprived you feel by your current diet, you’ll amplify those miserable feelings. Complaining will inevitably create more resistance to your weight loss and you’ll dislike yourself more!

When that moment of temptation comes, and it always does, it will be harder to resist the afternoon pastries and soft drinks because, after all, you’re having a really tough day. You deserve a reward and what could be more welcome than the food you deprive yourself of?

On the other hand, if you’ve deliberately noticed how many blessings are in your life right now, even before you’ve reached your perfect weight, you will feel less sorry for yourself and be more inclined to feel positive and happy. Feelings of serenity and joy make it easier to brew a cup of tea rather than guzzle a high-calorie milkshake and a couple of chocolate biscuits.

Gratitude Causes Confidence

When you’re grateful, you feel more confident. How can you not feel more confident about yourself when you’re focused on all the good in your life?

One of the enemies of serious efforts is a feeling of discouragement, especially when we hit the dreaded “plateau” when nothing much seems to be happening. There is always an initial weight loss and there is always a time when our body stops losing weight so that it can adjust to new realities before it resumes the weight loss again.

This is an extremely dangerous time and it’s easy to say, “What’s the point?” and return to the habits that made us overweight. If we feel grateful and confident it’s much easier to keep to a healthy eating plan.

A Grateful Person Is A Powerful Person

Gratitude helps us to feel more powerful. When we notice how ‘right’ our life circumstances are, we feel more in control and less like a helpless victim.

“What Do I Possibly Have To Feel Grateful About?”

You might wonder what in the world you can possibly find to be grateful about. But the truth is that your world is full of blessings, whether you notice them or not. Bottom line: ingratitude is a habit and any habit can be changed. Here’s a question to consider:

“If I wanted to be grateful about something, what would it be?”

Begin with the body that you want so desperately to change:

* If you wanted to, could you notice that you have a beautiful complexion?

* If you wanted to, could you be aware that you have thick, beautiful hair that many people would love to have?

* If you wanted to, could you be appreciative of the great relationship you have with your partner?

* If you wanted to, could you be grateful that you have a roof over your head?

Five Minutes Every Once In A While Is A Useless Weight Loss Strategy

A two minute “gratitude session” today is great, but it’s consistent effort that will pay huge dividends. There is nothing unpleasant about feeling grateful, in fact, it’s just the opposite. So find a way to remind yourself to spend a few minutes every day simply noticing the positives in your life.

The Power of Gratitude

Here is the most powerful ‘secret’ in harnessing gratitude power for weight loss: you absolutely MUST make your gratitude emotional, rather than rational. No matter how unattractive you may feel, there are always many people who are worse off than you. All you need to do is notice and feel genuine appreciation for how fortunate you are.

As well as gratitude it's about managing your expectations. There is NO silver bullet to weight loss. Everyone wants a diet pill, meal plan, skinny injection, miracle juice or supplement to help drastically lose weight. Even weight loss surgery is NOT A MIRACLE CURE although it’s a fantastic tool if correctly used with support.

The simple practice of gratitude and setting SMART goals (specific, measurable, achievable, realistic and time limited) will empower you and your weight loss efforts. It really can make a difference with how you feel and think about yourself, and the food you eat.

To find out more, contact me for a discovery call.

Vitamins & Minerals After Bariatric Surgery

enquiries@thedietologist.co.uk (Vandhana Patel) — Tue, 29 Oct 2019 09:04:18 GMT

Why are vitamin and mineral supplements Important after Weight Loss Surgery?

After any type of bariatric surgery there is a risk of developing vitamin or mineral deficiencies. This is because you’ll be eating smaller portions of food, which makes it more difficult to get enough vitamins and minerals from your diet alone. It is recommended that all patients who have had bariatric surgery take certain vitamin and mineral supplements for the rest of their lives. Some supplements are available on prescription, but others you may have to purchase yourself.

Which supplements, and how much you need to take, depends on which type of bariatric surgery you have. You must also have routine nutritional blood tests after bariatric surgery to monitor your nutrition. The advice below is a summary and does not give specific guidance.

Intragastric Balloon or Gastric Band

If you have an Intragastric Balloon or Gastric Band it is recommended that you take a Complete A-Z Multivitamin and Mineral supplement every day for life (or while the balloon is in place) to reduce the risk of micronutrient deficiencies.

Gastric bypass or Sleeve Gastrectomy

If you have a Gastric Bypass or Sleeve Gastrectomy, we recommend that you take the following supplements every day for life to reduce your risk of micronutrient deficiencies:

Complete A-Z Multivitamin & Mineral:

· A-Z Complete Multivitamin and Mineral supplement twice daily or Forceval once daily (only suitable Multivitamin and Mineral supplement available on prescription) and available in soluble or capsule form.

· It should contain Zinc, Selenium, Copper and Fat Soluble Vitamins A,D,E and K.

Calcium and Vitamin D

· You need to take a Calcium and Vitamin D supplement daily, to ensure good bone health, for life!

· Additional vitamin D supplementation maybe necessary if blood levels are low. Speak to your healthcare provider.

Iron

· This is available on prescription as Ferrous Gluconate or Ferrous Sulphate. The dose of iron you need, depends on gender , for women if you are menopausal/menstruating and your blood results.

Vitamin B12

· You will need to start having regular Vitamin B12 injections three months after your surgery. To prevent you developing a Vitamin B12 deficiency we recommend you have this done at your GP surgery every three months.

· An injection is the most effective way for your body to absorb this vitamin after a gastric bypass or sleeve gastrectomy.

Folate (Folic Acid)

· Check your Multivitamin and Mineral contains Folic acid.

· Preconception and during pregnancy, high dose folic acid is needed up until the first trimester of pregnancy. Further supplementation maybe required dependent on nutritional intake and blood results. Discuss with your healthcare provider.

Taking your Vitamins and Minerals

To ensure your Vitamins and Minerals are well absorbed it is recommended that you:

· Avoid taking your Calcium and Vitamin D supplements at the same time as your iron supplement. Take them a couple of hours apart.

· Take your multivitamin and mineral with food. Sometimes you can feel nauseous if you take them on an empty stomach.

· Spread your Calcium and Vitamin D supplements throughout the day (for example, do not take them all in one go).

· Take your iron supplements with Vitamin C containing food - such as a small amount of orange juice, fruit or vegetables.

Ensure you have your routine bloods checked and reviewed by your dietitian to reduce the risk of nutritional deficiencies.

Further supplementation maybe required dependant on your blood results. To find out more, book in for a discovery call.

Vitamin B12

Sun, 20 Oct 2019 16:31:36 GMT

Why is Vitamin B12 important after bariatric surgery?

Vitamin B12

Bariatric patients are at an increased risk of developing vitamin B12 deficiency because their digestive tracts have been altered. Bariatric surgery often involves gut manipulation that alters the natural absorption of nutrients so nutritional deficiencies can develop. Today we will focus on Vitamin B12

What does Vitamin B12 do?

Vitamin B12 helps keep the nervous system and blood cells healthy and prevents a type of anaemia called megaloblastic anaemia. In megaloblastic anaemia the red blood cells are bigger than they should be and there are fewer of them, so they do not carry oxygen around the body as well as they should.

What is Vitamin B12 deficiency?

Vitamin B12 deficiency is when your vitamin B12 levels are too low. Bariatric patients are at an increased risk of developing Vitamin B12 deficiency because their digestive tracts have been altered.

What are the symptoms of Vitamin B12 deficiency?

• Extreme tiredness (fatigue)

• Pins and needles

• Disturbed vision (stars floating in your vision)

• Sore tongue

• Mouth ulcers

• Cracks at the corner of the mouth

• Muscle weakness

• Memory loss or Brain fog

• Hearing sounds coming from inside the body, rather than from an outside source (tinnitus)

• Depression/ Low mood

Where do I get vitamin B12?

Vitamin B12 is only naturally found in animal products including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is not generally present in plant foods, but many foods are fortified with B12 including breakfast cereals, soya drinks, and yeast extracts such as marmite.

Some medications can also reduce the absorption of vitamin B12 from the stomach e.g. the antidiabetic medicine metformin or omeprazole/lansoprazole.

How to improve Vitamin B12 levels after Bariatric surgery:

You will need lifelong treatment which may involve an initial loading dose where you have 3 injections of vitamin B12, 3 times a week for two weeks. You will then move on to vitamin B12 injections every 3 months. Some patients choose to take Vitamin B12 oral supplements however, injections are recommended.

Ensure you have your routine bloods checked and reviewed by your dietitian to reduce the risk of nutritional deficiencies.

To find out more about Vitamin B12 and my services, contact me.

Invest In Yourself

Sun, 13 Oct 2019 20:34:51 GMT

INVESTING IN YOURSELF:

When it comes to investments, one of the best you can make is in yourself!

But all too often, investing in ourselves is a low-priority item; something we think about doing someday. Time and money are among the top reasons that we give for putting off things that would enrich our lives. But while it’s true that you may not have a lot of extra time or money lying around, it’s important to realise that often, we cite those reasons not because we really can’t afford it or couldn’t find time for it, but instead because we fail to recognise the real VALUE in investing in ourselves.

Whether it’s because we feel that we won’t benefit enough to make the investment worthwhile, or if we’re telling ourselves that we’re just not worth the risk—those are tremendously sad reasons when you think about it!The fact is that we are worth it, and if we don’t venture out on a limb or try new things, we’ll never be able to grow as a person. Whether or not you benefit enormously from a consultation or taking up exercise doesn’t make you an athlete is irrelevant. The fact is that you can still benefit significantly from the simple act of trying something new.

When we learn we enrich our lives tremendously. All of these things can help us to develop and grow, shaping us into the best that we can be. When you take the time, or make the time, to invest in yourself, you will be rewarded with a tremendous sense of accomplishment and satisfaction. Whether you invest in fitness, health, or creative pursuits, the sense of accomplishment that comes when you achieve a goal or finish something can be extremely beneficial and can do wonders for your mindset.

Take time out to invest in you.

Do you want to know how The Dietologist can help you? Why don't you book in for a Discovery Call.

Losing Weight and Being Healthy Is Not Just About Calories!

Tue, 27 Aug 2019 00:00:00 GMT

Weight loss is not as easy as eating fewer calories. If it’s about calorie counting, most of us are bad at maths!
1 lb of fat (0.45kg)= 3,500 calories. Therefore to lose 1 pound of fat you need to reduce your calorie intake by 500 calories a day. If only it was that simple.

Factors that could hinder your weight loss and affect your weight:

Health issues such as lipoedema, diabetes, menopause.
Metabolism
Gender
Body composition(muscle & fat)
Where your calories come from
Genetics
Habits
Sleep
Stress
Medication
Food availability
Gut health/Microbiome
Hydration
Activity levels
Relationship with food.

Unfortunately our brains haven’t evolved from the cavemen era so when we see food we want to eat it. 2 million years ago we didn’t know when we would catch our next dinosaur as supermarkets didn’t exist! As you can see there are so many factors that affect weight loss, including the environment we live in. You may think weight loss surgery is the answer to your weight loss problem. You may think liposuction is the answer if you have lipoedema. Yes, surgery helps for sure but how you manage your diet, lifestyle and mindset post surgery is extremely important for long term success.

So where do you start?

First of all determine your reasons WHY you want to lose weight, for example you may suffer with back pain and you know losing weight will help relieve this. Then set an overall goal, you then need to set stepping stones to achieve the goal, these can be daily, weekly or monthly.

Weight Loss Tips:

Take one step at a time.
Use a smaller plate at meal times.
Aim to have 1/3-1/2 plate of vegetables/salad at meal times.
Have plenty of chicken, fish, pulses, meat alternatives for protein.
The smallest portion on your plate should be carbohydrates.
Question your hunger between meals as it's likely to be head hunger.
Use clothes or measurements to monitor your weight loss instead of weighing.
Aim to be more active e.g. walk instead if using the car, use the stairs instead of the lift.
Get the family involved and make it fun.

It all starts with a

DECISION to be healthy.

Do you need more Help?

If you need some support to help you lose weight schedule a discovery call with me to see if I can help you along your weight loss journey.

Is Weight Loss Surgery Right For You?

Mon, 26 Aug 2019 00:00:00 GMT

Have you been thinking about weight loss surgery?

Weight loss surgery is available both on the NHS and privately for people who meet certain criteria which include:

Body mass index (BMI) of 40 or more, or a BMI 35 or greater with an obesity-related condition that might improve if you lose weight (such as type 2 diabetes or high blood pressure).
BMI is your weight in kg divided by your Height in metres squared.
You've tried all other weight loss methods, such as dieting and exercise, but have struggled to lose weight or keep it off.
You've been receiving or will receive treatment from a specialist weight management team.
You agree to long-term follow-up after surgery – such as making healthy lifestyle changes and attending regular check-ups with your Dietitian/Bariatric team.
You're fit and healthy enough to have surgery under general anaesthetic.
In the private sector you may have a gastric balloon from BMI 27 and gastric band from BMI 30 or above.
For Private weight loss surgery you do not need to be under the care of a NHS weight management team.

Four most common procedures in the UK:

Gastric Balloon

Gastric Band

Gastric Bypass/Roux-en-Y Gastric Bypass

Sleeve Gastrectomy/Vertical Sleeve Gastrectomy

The surgery itself works on physical "real" hunger, that's the hunger you have for survival. Unfortunately weight loss surgery doesn't control "head" hunger (emotional eating), that's when you eat when you're bored, emotional or stressed! You'll need to make changes to the food you eat, learn to eat slowly (eating techniques) and adapt your lifestyle. These changes need to be consistent to maintain weight loss.

Aftercare!

Don't forget about aftercare, this is the support provided by your SPECIALIST DIETITIAN after you've had weight loss surgery. It will cover nutrition, relationship with food, blood monitoring and supplement advice. Aftercare is the support you need to help you work with your surgery. Without it you may not achieve realistic health and weight goals or keep the weight off.

Weight loss surgery can lead to significant weight loss and help improve many obesity-related conditions, such as type 2 diabetes, heart disease or high blood pressure. It’s a life changing decision and you should seek as much professional advice as possible. Learning to make healthy changes and listening to your body takes time and practice. Just because you've had surgery does not mean you will learn everything right away. Be patient with yourself!

Do you need more Help?

If you're thinking about having weight loss surgery, schedule a discovery call with me to see if I can help you along your weight loss journey.