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HOW TO PRIME YOUR BODY AND MIND TO GET BACK ON TRACK WITH YOUR WEIGHT LOSS AFTER WEIGHT REGAIN
enquiries@thedietologist.co.uk
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.
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. Weight loss surgery doesn’t control emotional eating or change thoughts and feelings about 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.
