My inbox has had quite a few messages this week from early post-op patients and a few ‘old-timers’ who haven’t quite reached their ideal or chosen target weight. The queries being ‘How can I boost my weight-loss’; ‘What am I doing wrong’; and ‘Is that it?’ echo loud and clear. In almost all cases I recommend hanging on in there if you’re sticking to the regime and going back to basics if you’re meandering off course.
Here are the basics again if you need a reminder – they seriously are just about all you need to re-boot your regime and give your body (and brain?) the signal it needs that you mean business. However the guest post below also offers a little extra advice
which might just tip the balance in your favour.
While it may be frustrating, it is not uncommon to reach a weight-loss plateau on any stage of eating after weight-loss surgery, especially as you get closer to your target weight. Don’t let it discourage you. The following tips will help:
1. Try eating different foods
Sometimes people get into a food rut, eating the same things day in and day out. This may lead to overeating as a result of feeling bored. An easy fix? Add more variety to your diet by including some new foods and seasonings when you plan your meals and snacks. And don’t be afraid to try some new recipes as well, we have so many for each and every stage of WLS on the website. This may be just what you need to start losing those pounds again.
2. Get adequate exercise
Enjoy a fitness program based on interval training, during which you alternate short bursts of high-intensity effort with slower recovery periods to catch your breath and allow your muscles to recharge. When you do intervals, you end up burning more calories and fat in less time than you would if you were working out at a steady pace. You’ll develop more lean muscle mass too, which helps to further boost metabolism and that in turn will help you get off that weight-loss plateau.
3. Write what you bite
In general, the WLS regime does not require you to count calories, carbs, fat grams, or anything else. But, without even realizing it, you may be eating too much of certain foods that are known to stall weight loss. A good rule of thumb: Keep tabs on everything you eat in a journal, so you are aware of what you’re consuming each day. We recommend taking a close look at the amount of high density and calorie items like nuts and cheese you’re snacking on and cutting back on these items if you find you’re eating too much.
4. Go Back To Basics
If you have plateaued for several weeks, it’s a good idea to read through your bariatric team’s notes and go back to basics (also see here). It may be that a few undesirable items have inadvertently crept back into your diet or that you’re not looking at ideal portion control, grazing, drinking with meals or not focussing on protein.
5. Consider your health, not just the scale
Finally, it’s possible that your weight loss has stalled because you’ve already reached your healthiest weight — even if it’s not your desired weight. If your cholesterol and blood-sugar levels have normalized, your desire to continue to lose more weight may be a matter of cosmetics. In this case, rather than focusing on the number on your scale, focus on how much better you feel and how much healthier you are.
Some copy courtesy of The South Beach Diet