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HOW TO SHIFT A WEIGHT STALL AFTER BARIATRIC SURGERY?
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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.
