Weight loss stalls after gastric sleeve surgery happen to everyone. I promise, it’s totally normal for you to experience plateaus. You body is adjusting and it needs time to stabilize again before dropping to a new low. But how can you tell if it is a stall caused by your body adjusting or if you are off track in your weight loss journey?
Most people find that when they have weight loss surgery, it is followed by a honeymoon period. During this initial phase, the weight seems to just fall off.
But think about it; immediately after the surgery, you are excited about your new lifestyle. I’m sure you followed your doctor’s plan to the letter, doing exactly what you are supposed to do. After a while, you start to get comfortable, life happens and maybe you slipped up a little.
Before you realize it, your weight loss has stalled, or even worse, the weight has started to creep back up again. Like I said, it happens, in varying degrees, to everyone. But if you are ready to jumpstart your weight loss again, here are some questions you might want to ask yourself.
Are you tracking your food?
Right after surgery, you were probably tracking every little crumb that went in your mouth. As time passed and you recovered from the surgery, you may have discovered that you could eat a bigger variety of foods and in larger amounts. Maybe you started to sneak in a piece of bread here and a scoop of ice cream there.
Some people try to rationalize this behavior. Maybe you have already lost a significant amount of weight or you think it is better to take it slow and steady. When you are taking little nibbles of everything, you won’t even realize how many extra calories you are consuming.
This is why it is important to track every morsel. You can do this on paper, use a spreadsheet or try an app on your phone, like Baritastic. Once the evidence is laid in front of you, it’s easy to see what you can cut out or where you are overindulging.
Are you eating enough to push through a weight loss stall after gastric sleeve surgery?
Did you know that your body needs a certain amount of food each day to function? And if you don’t meet that minimum, your body starts to hold on to the weight because it doesn’t want you to starve. I know this sounds crazy, but it’s true!
Talk to your doctor or nutritionist and set a reasonable goal for you to reach each day. And then make sure you are tracking your food and reaching that goal every day. Don’t wing it; track it, and give your body the fuel it needs to function.
Are you exercising?
You don’t have to go to Crossfit every day or run a marathon, but you do need to move your body. Ideally, you should develop a routine that involves cardio and strength training.
When you exercise, you burn calories and increase your metabolism, which helps you shed pounds. Building muscle mass also helps boost your metabolism and can increase your weight loss.
Are you getting enough rest?
Your body needs to recover each day, so make sure you are getting enough sleep. When you are sleep deprived, you are more likely to reach for sugary snacks or grab takeout instead of cooking a healthy meal.
According to the Mayo Clinic, adults need 7-9 hours of sleep per day. If that seems like an impossible goal to you, start by slowly working up to it. Instead if getting six hours of sleep, aim for six and a half. Then, increase it a little each week.
Are you eating the right types of foods?
Not all foods are created equal. It is important that you not only eat the right amount of calories, but that you have enough protein and are not overindulging on carbs and sugar. Again, talk to your doctor or nutritionist to find the right number for you and then track it to make sure you are in the correct range each day.
Are you drinking enough water to break through a weight loss stall after gastric sleeve surgery?
Aim for a minimum of 64 ounces of water each day. Water is a natural appetite suppressant, plus it boosts your metabolism and helps flush waste from your body.
This water bottle was a huge help to me after my surgery. It glows to remind you to drink and syncs to an app to track your progress throughout the day.
Are you drinking alcohol?
It is easy to lose track of calories and sugar when you are drinking alcohol. It’s fine to have a drink once in a while, but make sure you are not sabotaging your weight loss by having alcohol every day.
Do you have a weight loss buddy to help you through a weight loss stall after gastric sleeve?
Having someone hold you accountable can work wonder for your weight loss. Try joining a support group for people who have had weight loss surgery or find a friend who will exercise with you.
For more information about why you need a weight loss buddy or how to find one, check out this article.
Remember, almost everyone will experience a weight loss stall after gastric sleeve surgery. It is normal to fall off track, but it is important that you can recognize where you are slipping up and make corrections.
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