Here are some important things to keep in mind for navigating the bariatric surgery process successfully:

• Stop eating out of the package. Whatever you decide to eat: look at the label, make note of the calories, take out a serving (or half of a serving), put it in a bowl or on a napkin, and replace the package in the pantry or fridge/freezer. Savor that serving and do not go back for seconds.

• Plan and prepare ahead of time. Always have a back-up plan. If you are going out with friends, look at the menu ahead of time and make a decision as to what you will order. This will allow you to be comfortable when you go out and have more time to spend focused on conversation and less stress about what you are going to eat. Don’t hesitate to ask for a box to be brought at the same time as your food. Feel free to put half of your meal in the box and set it on the chair next to you before you even start to eat. It’s there if you want it, but now you don’t feel compelled to eat it all in one sitting, you are not wasting it (you will take it home), and it’s not on your plate to encourage “fog” eating after you are full.

• Avoid binge eating. Eat throughout the day rather than “saving” your appetite for a huge meal. Your body can only use so much fuel at a time, so extra will more likely be stored as fat! Smaller, more frequent meals (every 3-5 hours) will keep your energy level more consistent. Start listening to your body’s signals of hunger and fullness.

• Keep junk food and trigger food out of the house. If it’s not there, it can’t temp you!

• Eliminate fried foods.

• Choose calories you can chew – that means don’t waste your calories on drinking juice, soda, sports drinks, alcohol, and specialty coffees. Instead, drink more water and calorie-free beverages.

• Focus on proteins and vegetables. Incorporate carbs in small portions. Think ½ cup of rice, half of a baked potato with sour cream instead of butter, ½ cup mashed potatoes, ¾ cup pasta, 1 slice of wheat bread for your sandwich instead of 2, etc. Avoid eating bread when you dine out; in fact, ask them not to bring it to the table.

• Shut off the TV, put down the book or newspaper, and turn off your computer whenever you eat. This includes meals AND snacks. Give your undivided attention to the food you eat and enjoy it. People tend to eat larger portions when they are multitasking and dividing their attention between food and something else. Additionally, the foods chosen are often higher in fat, sugar, carbs, and calories. What’s more, when you associate eating with these activities before surgery, they perpetuate unhealthy eating habits after surgery; break the cycle NOW!

• Avoid eating out, but if you do think about ordering a kid’s meal.

• Look at food labels. Pay attention to what you are consuming. Calories can sneak up on you if you are not watching. 250 calories can be a lot of food or a little bit of food. How do you want to spend them? Examples of foods that contain 250 calories:
  • 21 Lays potato chips or 1/3 cup trail mix vs 31 Quaker Cheddar rice crisps or 73 Veggie Straws
  • 7oz (less than 1 cup) Chocolate milkshake vs 13oz (1.6 cup) chocolate protein shake or 44oz (5 ½ cups) of unsweetened chocolate almond milk
  • 2-inch brownie vs 5 Tablespoons of cocoa nibs
  • 11 Hershey kisses vs ½ bag of mint chocolate BarkThins
  • 12oz grape juice vs 125 grapes
  • ½ blueberry muffin vs 320 blueberries
  • 1 McDonald’s baked apple pie vs 5 apples
  • 10 dried apricots vs 15 fresh apricots
  • 5 Tbsp of strawberry jelly vs 5 cups of fresh strawberry halves
  • 6 fried shrimp vs 38 boiled shrimp; ¾ egg and cheese breakfast sandwich vs 3 boiled eggs;
  • 1 glazed doughnut vs 6 cups of Chobani vanilla yogurt
  • 5 Tbsp mayonnaise vs 15 Tbsp Dijonnaise
  • ¾ Magnum Carmel Ice Cream Bar vs 5 Yasso Caramel Frozen Yogurt Bars

What you will notice about the foods in bold is that the quantity is something you would never eat! You would get full long before you finished them! So, if you plan ahead, you can substitute high calorie density foods with a different food that will fill your craving… and consume far less calories.

• When picking snacks, look at the food label and choose foods with less than 5% fat content and 5% carb content.

• Be honest with yourself and your bariatric team. We are here to help you, not judge you. We can only help you if you are honest with us, and more importantly with yourself.

• Be patient and trust the process. It will take time for change to take effect. You didn’t create these habits in a couple of weeks; understand that it will take time to create new habits both mentally and physically. This is about total transformation.

• Celebrate all of the little accomplishments you make. Don’t just focus on the number on the scale. Pay attention to how your clothes fit, how your energy level changes, and how your sense of empowerment and accomplishment grows!

• This is a commitment. Motivation will wax and wane but hold firm to your commitment. As Abraham Lincoln said: “Discipline is choosing what you want most over what you want now.” Have the discipline to stick to your commitment. You CAN do this!