Bariatric surgery is only a tool. For lifetime weight loss success, you will still need to commit to the daily work of making healthy lifestyle choices through diet, exercise, and taking your multivitamin and other supplements. Here are four healthy behaviors you will need to practice for long term weight loss success:
Healthy Behaviors To Practice In Everyday Life
Choose Nutrient-Dense Food
Foods that are nutrient-dense have higher amounts of vitamins, minerals, fiber, lean protein, healthy fats, and complex carbohydrates. In other words, since your food intake will be limited, you want to get the most nutritional bang for your lowered calorie intake. Examples of nutrient-dense foods are fish, chicken breast, low-fat cottage cheese, eggs, brown rice, low-carb vegetables such as broccoli, and small amounts of fibrous fruit such as apples or pears.
Choose High Protein Foods
Always eat your protein first on the bariatric diet. Protein will keep you full and allow your body to lose fat rather than muscle as you lose weight. The more muscle you have the more calories will be burned. A high protein diet will also help to minimize hair thinning or hair loss.
Eat Only when Hungry and Avoid Grazing
Eating when not hungry is usually due to food cravings, food triggers, and/or emotional eating. Try to identify your food triggers and how you can change your response. Your dietitian can assist you in curbing non-hunger related eating.
Never do zero exercise. Aim for at least 30 minutes/day. You can break exercise up into two 15 minute sessions. If you have less time, remember just 10 minutes/day will increase calorie burn for up to an hour after exercise.