2 Habits You MUST Do Forever After Weight Loss Surgery!!

It’s time to go over 2 MUST HAVE habits after weight loss surgery! No matter which surgery you choose, Duodenal Switch, VSG, Bypass etc, there are two actions you must always follow. They may seem minute. Not everyone does this permanently. You should though! These are two practices that back up the basis of weight loss surgery and help you stay successful and healthy for a lifetime.

There’s always the dreaded regain you hear stories of. I promise! If you are thinking of weight loss surgery or already had it, you will have the plethora of people who are going to be sure to tell you about stories of regain from people they know (and how you probably will lol). In fact, regain is very possible if you only make short term changes. Weight loss surgery is a tool only. In the first year after surgery, it is important to build lifelong healthy habits.

I personally had VSG 3/25/19. Have I experienced regain? Yes, I have. I know a lot of WLS patients that do. Regaining and re-losing is part of the experience. We are all human, and all have things that come up. I have a whole routine I get into when I need to get myself back on track. I rely heavily on the support of my fellow weight loss surgery communities (join my Facebook support group here). I dig back into my favorite book for inspiration! And then I dig back into meal plans with recipes from this book.

The 2 Habits After Weight Loss Surgery To Follow:

  1. Chew your food 30 times before swallowing
  2. Wait to drink 30 minutes after you eat.

Here’s why:

1.CHEWING at least (or as close to) 30 times for each bite serves two HUGE purposes. First, this slows down your eating. Doing this reduces the amount of food you will eat. Next, after surgery, you need to prepare your food for your stomach. You do this by chewing many times. You have a much smaller pouch after surgery and that pouch needs all the help it can get digesting.

2. Waiting 30 minutes to drink after each meal is also crucial in staying full longer. The longer you stay full, the less you eat. When you drink with food in your stomach, the fluid washes the food through the stomach faster than intended. We want the food to stay in the stomach as long as possible, to keep us full as long as possible. I have a youtube video you can click here to watch that shows a demonstration of this.

SIDE NOTE:

There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one i just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides and my soups from them.

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<img src="https://www.tqlkg.com/image-100172499-13925899" width="300" height="600" alt="" border="0"></a>

Go Forth And Prosper

Now that you know these two must-have habits, don’t underestimate them. I fall off the wagon and put myself back on over and over because I’ve seen the difference for myself. Building these lifelong habits can be two HUGE tools to help you achieve lifelong success after weight loss surgery! Be the difference for yourself!

Related Posts:
10 Best Pureed Recipes After WLS
Top Items Needed For Pre Op Diet

Follow my weight loss journey on
Instagram: @heatherish.vsg
Tiktok: @heatherish.vsg
Facebook: Life After Weightloss Surgery

Your Weight Loss Surgery Options

weight loss surgery options

If you are considering weight loss surgery, you are not alone. I had vertical sleeve gastrectomy and I want to share some real information to help you decide which surgery might be right for you.

Why Consider Weight Loss Surgery Options?

Anyone who tells you this is the easy way out is a complete asshole and knows nothing about this topic. Weight loss surgery is by no means easy. It’s a long, hard process; but, it does give you a tool that is much needed: long term food restriction. Most people who have gotten to the status of needing weight loss surgery are food addicts. (see my post about food addiction here). Food is the worst type of addiction. As a food addict, you have to find a way to still use our drug of choice and moderate it. If you have gotten to a high enough weight to be eligible for weight loss surgery, you probably use food for a plethora of cases. Weight loss surgery gives you a tool that helps moderate the usage of your drug (food).

Weight happens

Listen, weight happens. It happens to a lot of us at certain times in our lives or sometimes it’s been your whole life. Food can be used for happy times, sad times, celebrations, punishment, gatherings, loneliness, boredom, the list goes on and on. Some people can find acceptable weight loss on their own and some people need extra help. There is no shame in reaching for help. Be proud of yourself for making way for a change in your life. The goal is not to be skinnier, but healthier.

3 Weight Loss Surgery Options:

Vertical Sleeve Gastrectomy

Vertical sleeve gastrectomy, also known as VSG, is a surgery where 70%-80% of your stomach is removed. The stomach left is about the shape and size of a banana. It helps you feel full after eating a small amount of food. VSG is considered less invasive than gastric bypass. VSG does have many cases of increasing GERD; so, if you already battle with acid reflux or GERD, talk to your doctor to see if another surgery might be a better fit. VSG is used for patients with a BMI of 40 or greater.

Gastric Bypass

Gastric bypass surgery is another option of weight loss surgery where the stomach is divided into a smaller upper pouch and a larger lower pouch. The small intestine is then rearranged to connected to the smaller pouch. Food will go into the small pouch and then directly into the small intestine, bypassing most of your stomach. You will definitely need to stay on vitamins lifelong after this surgery. Of course, that is true for all the surgeries but you are less likely to get the vitamins needed daily from the food you consume after Gastric bypass. It’s used for patients with a BMI of 40 or greater.

Duodenal Switch

Duodenal switch, officially named biliopancreatic diversion with duodenal switch (BPD/DS), is a less common weight loss surgery. It has two steps. The first step is a sleeve gastrectomy (described above). The next step bypasses most of the intestine by connecting the end portion of the intestine to the duodenum near the stomach. Even though there are two steps, it is generally performed as one procedure. Malnutrition is a greater risk with this option. This is usually for a BMI greater than 50.

Extra Weight Loss Surgery Info

  • Each surgery can cause malnutrition and requires lifelong vitamin substitution.
  • Surgery is not a stand-alone cure. Proper meal planning and prep will be necessary to achieve weight loss and prevent regain. Click here to receive FREE meal planning tools!
  • Each surgery has different pros and cons and discussing each with your doctor is the best way to figure out your path.
  • Exercise is the best aid to your new meal plans to help you lose and keep weight off.
  • You will most likely have many improvements to your health such as joint pain, blood pressure, sugar levels etc.

Start now, with your new eating habits. Get my FREE Dump & Go Recipes for Bariatric Moms Ebook. These recipes are so freaking easy and totally delicious while still keeping that healthy factor!

Consult With Your Doctor

As always, after some basic research online, consult with your doctor. You will need to find the bariatric surgeon of choice and location and make an appointment with them. There you can discuss all your options, details, health history, and more.

RELATED POSTS: 10 Best Pureed Recipes After Weight Loss Surgery
2 Habits You Must Do Forever After Weight Loss Surgery
The Beginner’s Guide To Being An Accountable Bariatric Mom
GET YOUR FREE RECIPE BOOK HERE!

2 Habits You MUST Do Forever After Weight Loss Surgery!!

2 habit after weight loss

It’s time to go over 2 MUST HAVE habits after weight loss surgery! No matter which surgery you choose, Duodenal Switch, VSG, Bypass etc, there are two actions you must always follow. They may seem minute. Not everyone does this permanently. You should though! These are two practices that back up the basis of weight loss surgery and help you stay successful and healthy for a lifetime.

There’s always the dreaded regain you hear stories of. I promise! If you are thinking of weight loss surgery or already had it, you will have the plethora of people who are going to be sure to tell you about stories of regain from people they know (and how you probably will lol). In fact, regain is very possible if you only make short term changes. Weight loss surgery is a tool only. In the first year after surgery, it is important to build lifelong healthy habits.

I personally had VSG 3/25/19. Have I experienced regain? Yes, I have. I know a lot of WLS patients that do. Regaining and re-losing is part of the experience. We are all human, and all have things that come up. I have a whole routine I get into when I need to get myself back on track. I rely heavily on the support of my fellow weight loss surgery communities (join my Facebook support group here). I dig back into my favorite book for inspiration! And then I dig back into meal plans with recipes from this book.

The 2 Habits After Weight Loss Surgery To Follow:

  1. Chew your food 30 times before swallowing
  2. Wait to drink 30 minutes after you eat.

Here’s why:

1.CHEWING at least (or as close to) 30 times for each bite serves two HUGE purposes. First, this slows down your eating. Doing this reduces the amount of food you will eat. Next, after surgery, you need to prepare your food for your stomach. You do this by chewing many times. You have a much smaller pouch after surgery and that pouch needs all the help it can get digesting.

2. Waiting 30 minutes to drink after each meal is also crucial in staying full longer. The longer you stay full, the less you eat. When you drink with food in your stomach, the fluid washes the food through the stomach faster than intended. We want the food to stay in the stomach as long as possible, to keep us full as long as possible. I have a youtube video you can click here to watch that shows a demonstration of this.

SIDE NOTE:

There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one i just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides and my soups from them.

Go Forth And Prosper

Now that you know these two must-have habits, don’t underestimate them. I fall off the wagon and put myself back on over and over because I’ve seen the difference for myself. Building these lifelong habits can be two HUGE tools to help you achieve lifelong success after weight loss surgery! Be the difference for yourself!

Related Posts:
10 Best Pureed Recipes After WLS
Top Items Needed For Pre Op Diet

Follow my weight loss journey on Instagram: @heatherish.vsg

Top Items Needed for the Pre Op Liquid Diet

pre op liquid diet

GET YOUR FREE DUMP & GO RECIPE BOOK HERE!

Since you have decided to invest in your future with weight loss surgery, you need to invest in the necessary tools for success during the liquid diet phase. These were the surefire tools I used! You will be on a liquid diet before surgery and a bit after surgery. You need items that keep you on track. These were a huge help during my liquid stage but honestly, I still use most of them as well!

  • This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.

Best Liquid Diet Products

  • Soups, Soups and more soups
    • You will definitely want variety because soups can get old fast. When I first started the Liquid Diet, I only did broths. I was bored immediately, especially since I just came from a diet so poor it kept me above 300lbs! One trick I found was to get all and any soup you love and strain it. It tastes WAY better than just broth because all the other ingredient tastes are marinated in it! I also found this brand of soups that is soooo super good. If you want to try the only soup that made me feel like I was eating good on the liquid diet, you can learn more here.
  • Sugar-Free Crystal Light
    • Crystal Light is a super yummy alternative to water. It’s just flavoring your water. I personally love water more than any other drink but I know many people who don’t. You really need to keep hydrated during this Liquid Diet and need plenty of water. This is one sure way to get it in. I used it as my variety (instead of tea or soda). I drank water all day and had 1 or 2 Crystal Light drinks per day.
  • Gatorade Zero, Powerade Zero, ZipFizz, or Mio Sport
    • Because you are on such a low carbohydrate diet at this point, you need to substitute your electrolytes. Keeping your electrolytes up will keep your energy up as well as keep the icky “keto flu” feeling away. Gatorade and Powers Zero are great y’all but listen….ZipFizz is where it’s at!! It has all these minerals and the perfect amount of B vitamins and sodium to really make you feel human again (when you are feeling like a zombie with hardly any food in your system. There is only one place I can find it. I find my Zipfizz here.
    • I also recommend sports salts to keep your sodium levels up and the icky feelings away. You should only drink 1 ZipFizz per day but you will need to keep your sodium levels up. This is where sports salts come in. When you go low carb (as the liquid diet will inevitably be), your kidneys flush a lot of water weight. This is why you need sodium. We’re not talking about enough to hurt your health folks. We are talking just enough. These are items professional athletes use, so you can trust this.
  • Organifi
  • Sugar free Jello
    • This is one of two items that I was so grateful to have. I really missed the act of chewing on this diet. Granted it is not much to chew but it’s more then soup! Load up on this! I had 1 to 2 a day.
  • Sugar-Free Popsicles
    • This is the other item I was so grateful for. Eating the popsicle felt like I was able to indulge in a dessert.

SIDE NOTE:

There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one I just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60-$75 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides, electrolyte products, and my soups from them.

  • Protein shakes
    • This is a MUST! You have to continue to get your protein in. Protein shakes are the ideal way to do this on the liquid diet. You also need to be sure that the nutrition facts match your surgeon’s requirements. Be careful to notice different brands have different nutrition facts. They must be low calorie, low fat, low carb, and high protein. My favorites were Premier Protein and Slimfast.

You’re gonna want variety!

  • Listen this is not going to be easy! Go ahead and be ready. What I can suggest is to make sure you have variety!
  • I had a SUPER hard time mentally adjusting to the liquid diet. I didn’t really diet or make many changes up until approval for surgery. I was still craving all the terrible highly addictive fatty foods I was used to every meal of every day. The struggle for me was not that all my food was liquid, it was the addiction to food that I didn’t realize I had. At least not to that extent. I cheated, and I don’t recommend it but I did. The important thing though is that I got right back on track after. The cheats were fewer and farther in between until finally around 3 days before surgery I was completely adjusted to the liquid diet (which was good since you have it for another 2 weeks after surgery)! Variety saved me once I committed myself though. To see any of my journey through my liquid diet on my YouTube Channel (Heatherish) Click this link (there are multiple videos).

The problem is emotional!

  • You may or may not be a food addict. Either way, the additives in the food and constant poor choices in food that got us to the high weight to qualify for weight loss surgery will make you go through withdrawals. If you are like me, I didn’t realize how much I was using food to cope with EVERYTHING! My eyes were opened big time during the Liquid Diet. I took my own inventory. I went through all the emotions. The trick is not getting caught up in the feelings where you can’t separate or move forward from them.

Best Tips to make it to the finish line with the liquid diet

  • Tip 1: Ingest enough protein
    • Protein fills you up. Hunger was never a problem for me because I kept up with my protein intake through shakes. That’s one less thing you have to conquer (since you’ll probably have cravings).
  • Tip 2: Feel the feels but don’t get trapped in them
    • Journal if you realize you are using food to cope. Either way you will need to address the issues you are battling. Above all, remember this Liquid diet is temporary.
  • Tip 3: Keep Busy
    • I work part time at my shop with my Hubby and part time marketing at home. I noticed when home I couldn’t ward off my cravings as well. When I kept busy the time passed faster and much easier.
  • Tip 4: Keep Variety
    • The last thing you want to do is be bored with your already boring options! Use different flavors of soup and protein shakes to keep things interesting.

Do you have a different tip to add to this list? Submit it here to be featured in a future post.

Related Posts:
The 10 Best Pureed/Soft Food recipes After Bariatric Surgery
How I Realized I Had Food Addiction
The VSG Diet

The Beginner’s Guide to Being an Accountable Bariatric Mom!

bariatric mom life

Welcome to the Bariatric Mom’s guide to success and living your best life! We went through weight loss surgery because we were sick and tired of being sick and tired. We needed a change. This change would be highly invasive and risky, but we decided the benefits outweighed the risks. Since we risked so much, we want this new way of life to be permanent don’t we? To not have been wasted? Keeping routine that revolves around ourselves, not just our kids can be tricky. Accountability friends. Don’t fret! Lets band together so you never forget yourself again!

Bariatric Mom Success Boils down to Accountability

  • When we are at work we hold ourselves accountable to get our tasks done, don’t we? Whether you work out of the house or as a stay at home mom, you have tasks that have to be done to keep things running smoothly. You hold yourself accountable and you get it done, even when you don’t want to. Accountability is where it all starts. As mothers, we hold ourselves accountable to feed and bath our children, to take them to sports practices, to cook dinners and help with homework, even when you’re too tired. We hold ourselves accountable already in many aspects of life. To be a successful Bariatric mom and person we need to make sure we focus on holding ourselves accountable for the little steps that lead to big results, health, and happiness. We need to take pride in the steps we take for ourselves like we do our children or job. After all, taking care of ourselves teaches our children first hand the importance of taking pride in their own actions.
    • When I was young, every weekend, my mother had certain chores for our house, planning for our meals and reviews of our upcoming school work. She would say “time for our weekly round-up!” Of course, as a child, I sighed and grumbled and maybe even rolled my eyes. It wasn’t until I started working and maintaining my own house and children that I fully appreciated this discipline. Now, there is more than just maintaining our house and kids homework that is important, we must care about our bariatric meal plan, our schedules, our fitness, our mental health. It all boils down to loving ourselves enough to be accountable for ourselves the same as all these other assignments we navigate.

What is does accountability really mean?

  • Accountability by definition is responsibility. We must be responsible for our own happiness. Since we used weight loss surgery as a tool to help achieve our happiness, we need to be responsible for the daily assignments we deserve. Did you catch that…we deserve!
  • Let’s clear up common misconceptions.
    • Others can be accountable for us: False, only you can implement practices for our own success; however, accountability coaches can really help us achieve success!
    • Accountability means extra work: False, in fact, it actually eliminates time on distractions or unproductive behavior
    • Accountability means concentrating on failures: False, It’s a way to recognize and encourage successes as well as identify and rectify failures.
    • I can do this on my own: Possibly, Having an accountability coach gives you that extra ‘oomph’ of encouragement and motivation to get your workouts in or stick to that meal plan. It’s key to continuing your fitness journey and making it a lifelong commitment.

How to get started with Bariatric Mom Success

  • Some common practices for success after bariatric surgery include: choosing the right foods and snacks, staying hydrated, taking your vitamins, starting your meal with a salad, exercise (get moving!).
  • Having a support person is always of essence as well. A lot of people like to have an accountability coach. An accountability coach can help the bariatric mom short term or long term. They will be there to check in on you and motivate you to stick to that meal plan or fitness plan. They will also help you stay accountable for your mental health. They help you to stay focused on you as well as the kids and work.

Tips for Long Term Success

  • Meal Prep
  • Exercise
  • Join Bariatric Groups
  • Make goals
  • Research recipes
  • Make healthy substitutes for your favorite unhealthy foods
  • take before and after pictures
  • keep a food log
  • keep an exercise log
  • Don’t always trust the scale, measure!
  • Stay away from Carbonated drinks
  • Highly limit alcohol
  • Meditate
  • Journal
  • Eliminate negative influences

Common Questions/FAQ

This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.

  • How do you stay motivated?
    • The short answers could include, weighing weekly, stay away from stretchy pants and make goals. The more in-depth answers involve taking mental inventory regularly, finding fitness or movement you truly enjoy, and organization and accountability.
  • How do you meal prep?
    • Meal prep may seem daunting but it doesn’t have to be. Meal prep can be done on a Sunday (what normally comes to mind); or, it can be as simple as doubling your recipe any day of the week and packing a few Tupperware bowls (voila…meal prep done)!
  • How do I work with an accountability coach?
    • It’s simple. For Exercise, you decide the days you want to exercise and tell your coach (or fill out the form). Your coach then requires you to let them know when you have worked out and motivates you if needed. If you are using them for diet, you go over your weekly meal plan with them (or ask them to make you one you like) and they keep you accountable for the diet.
    • link to my coaching
  • What is the difference in meal prep and meal planning?
    • Meal Planning can include prep but doesn’t have to. Meal planning is planning what days to eat what meals. Meal prep is preparing meals ahead of schedule and packaging each recipe for more than one day’s meal.
  • I work full time how do I have me time to meal plan or exercise?
    • Me time doesn’t have to be an evening planned way ahead of time with a babysitter for the kids. Me time can be your ride to work after you drop the kids off at school (listen to an audiobook, utilize the quiet, make that phone call). It can be a short walk during your lunch hour. Put the kids to bed in time for an hour or two to yourself. There are many different options you and your accountability coach can come up with if needed.
  • How do you get back on track if you have gained weight after surgery?
    • You can meal plan, add more exercise, utilize an accountability coach or fitness trainer. You can do the bariatric keto diet. You can also do a pouch reset diet. Any kind of re-commitment will help.

The Last Thing You Need to Know about being accountable for your own success

  • You have to take care of yourself. If you don’t, no one will. You may not be able to do it ALL for yourself, but a few small things towards your goals is better than none at all. Work with what you’ve got!
  • Subscribe to my email list to be notified of specials, ebook releases and much much more!
  • You Can also visit my bariatric moms shop to explore my accountability coaching!

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