Okay, so you make a mistake; now lets talk about the most commons ones and ways you can fix them.
No one is perfect 100% of the time. Weight loss surgery is a journey and you will hit some bumps along the way. We are trying to change life long habits; so patience, persistence, and compliance are a must to be successful. Here are a list of some common mistakes patients make after weight loss surgery:
1. Assuming you are cured!
- The surgery is only a tool, very cliche, but true!! You still need to work hard to maintain a healthy lifestyle, exercise, and vitamin routine. You need to continually work on any emotions associated with eating. Your co-morbid conditions, although they may be alleviated with weight loss surgery, are right there waiting to come back if you regain the weight. Having weight loss surgery will be the best decision you can make, but it does take work.
2. Not taking vitamins!
- Vitamins and minerals play a very important role in your health after surgery. Non-compliance can lead to irreversible damage to your body if undiagnosed. Take your vitamins daily as directed and get your blood levels checked as recommended. Use the mango health app on your phone (free for the I Phone) if you have a difficult time remembering to take your vitamins.
- This can get you into trouble. You often lose track of how much you have actually eaten throughout the day when grazing or snacking. Eat your 3 meals per day and use fruits or any food that doesn’t fit in during your meal time as your snacks.
4. Not drinking enough water!
- Quite often this is one of the most common reasons for readmission to the hospital after surgery. You need to get 64 oz of non-carbonated, non-caffeinated, non-caloric liquids. Signs of dehydration include: dry mouth and or eyes, increased thirst, decreased urination and darker colored urine, sleepiness, irritable and dizzy. It is ok to have up to two 8oz cups of regular coffee or tea, but remember this does not count towards your goal of 64oz per day.
5. Not exercising on a consistent basis!
- In order to maintain your weight loss long term, you must engage in a regular exercise routine. The goal is to exercise at least 4 days per week for at least 30-40 minutes of continuous exercise. Can’t do 30-40 minutes at one time, do not get discouraged; in time you will be able to! Too cold outside to walk? You don’t need a gym membership to exercise, pop in a exercise video or use your Wii Fit!
6. Not measuring your food!
- To ensure long term weight loss success, you should be measuring and weighing your food as instructed. Get out that food scale; leave it out on the counter where you can see it! Remember 3-4oz of cooked solid protein (poultry, fish, meat) is the recommended serving size to aid in weight loss. Don’t forget those measuring cups and spoons and to read the Nutrition Facts on the food labels.
7. Drinking Alcohol!
- You can eventually include drinking small amounts of alcohol in moderation. Your diet needs to be balanced and healthy before you consider doing this. Alcohol = Calories. So, you need to remove something else from the meal if you choose to drink…. Yes, You guessed it. If you are having an alcoholic beverage, skip the carbs. The alcohol is the carbohydrate replacement. Choose your drinks wisely! A 5oz glass of wine has fewer calories than a mixed drink with fruit juice or a frozen margarita or daiquiri !
So, although mistakes happen, there are often fairly simple solutions to fix them. Remember to reach out to your dietitian and utilize all the resources available to you to be successful. Get involved in support groups, talk at seminars, and make those monthly nutrition appointments!!