Weight Regain After Weight Loss Surgery - 7 Ways to Stop It

Lean protein must be the SUPERSTAR of every meal from the surgery date onwards.
What are the benefits of protein?
Protein helps to:

• Keep you full
• Builds muscle
• Protects your immune system
• Helps with depression and anxiety

Lean protein doesn't have to mean eating meat at every meal; you can swap in and out with plant-based proteins. Protein levels and blood sugars help eliminate cravings and help to fight fatigue. After a workout will help recovery from exercise and is imperative after surgery.
High-protein foods include:

• Lean meats (chicken, pork, fish, beef)
• Tofu
• Beans
• Lentils
• Low-fat yogurt
• Milk
• Cheese
• Seeds
• Nuts
• Eggs

Soft drinks are made up almost entirely of sugar and artificial ingredients. There's no nutritional value in

• Soft drinks
• “Xero” drinks
• Energy drinks
• Cordial

It is effortless to lose track of how many of these drinks you consume daily, which could easily lead to weight regain after weight loss.

Look for healthier options to satisfy your cravings. With hydration being one of the top things on your list each day, we suggest committing to drinking;

• Water
• Tea
• Coffee
• More water

White bread, muffins, and other pastries quickly add 150+ calories per recommended serving to your meal - before adding butter, peanut butter, jam, etc. White bread is not much more than a vehicle for calories that can lead to weight regain after weight loss. Refined flours also wreak havoc on your blood sugars, creating a craving cycle. Instead, opt for more fulfilling and nutritious whole grains and complex carbs to fulfil your needs.

Try replacing white flour tortilla wraps with lettuce and cabbage leaves for a new and tasty fix. Avoid sandwiches altogether, and opt for a protein-rich salad. Opt for dark rye sourdough if you are completely committed to having bread as part of your lifestyle. It is one of the more nutritious and satisfying breads available. Rye has been shown to assist in blood glucose management.

 The pastry is full of refined carbs and often loaded with trans fats linked to heart disease and obesity. Instead, experiment with making your own healthy treats; there are plenty of healthy dessert recipes and healthy snack ideas on our recipes page.

We tend to feel we need to add sauces, dressing, and "toppings" to food without really trying the dish without them. If you aim to savor your food for what it is, the need for adding sweet, salty, or creamy toppings will become superfluous.

If you add flavor to your meal while you prepare it - season steak well or marinade your foods in herbs and spices before cooking, this meal is where you want your attention - not on the additional sugar-laden dressing. Focus more on what the food offers - protein, healthy carbs, and plant nutrients geared to satisfy our bodies.

Easily and healthy cream and condiment options:

• Hemp seed
• Toasted sesame
• Nuts
• Coconut milk
• Spices and herbs

Committing to a structure of 3 meals per day and a snack in between if needed is a good set-up for long-term success. Your reduced capacity to accommodate food might mean you need 4 meals to meet your demands if you are exercising.

The goal is to fill the sleeve or pouch with foods that will take a few hours to digest, then refuel the pouch with the next meal. When you take small snacks throughout the day, you’ll often not feel hungry enough at mealtimes when the most nutrient-packed food is on the table. 

These thoughts can empower you on your journey towards improved health and well-being. By recognising your own strength and determination, you can overcome any challenges that come your way.

Remember, Weight Loss Surgery is just a tool to assist you in reaching your goals, but the real power lies within you. Believe in your ability to make healthier choices, stick to your nutrition, and engage in regular physical activity. Trust that you have the inner strength necessary to overcome any cravings or temptations that may arise.