Need to ‘Reset’?

It can be extremely disheartening not losing the weight you thought you would after weight loss surgery.

Plateaus and weight regain are common and disheartening.

Therefore, the natural thing to do is to search for answers and ideas of how to kickstart the weight loss again, to get off the plateau or reverse the weight regain, and a common theme people come up with is to ‘re-set’ your body.

The two most popular ways we hear from people wanting to reset are going back to meal replacement shakes or launching into a keto diet. Restriction and dieting. Again.

In reality, these are bandaid approaches, not long term solutions.

The best way to truly reset is to do a deep dive back into your foundations.

To get to the bottom of what has changed.

If you are ready to RESET, smash the plateau or halt the regain whilst avoiding unnecessary restriction and deprivation, the following checklist will help you audit your lifestyle and consider the areas for change.

 

Old Habits

  • Are old habits sneaking back in?
  • Do you know how or why?
  • What strategies can you put in place to help avoid and resolve these unwanted and unhelpful habits?
  • Do these habits result in regret or guilt and effect your emotions?

 

Eating Behaviour

Ask yourself, are you:

  • Eating on the run?
  • Eating mindfully, away from your desk, not in front of the TV or in your car?
  • Using a portion plate, small bowls, small utensils?
  • Planning and preparing your meals?
  • Shopping according to the plan, so you stick to your planned meals?

 

Eating Technique

Ask yourself, are you:

  • Separating your food and fluids?
  • Eating slowly, slow enough that you know when you are reaching the point of satisfied?
  • Taking small bites and chewing thoroughly?

 

Eating Pattern

Ask yourself, are you:

  • Eating regular meals, or often skipping them?
  • Allowing time for meals?
  • Eating planned snacks, or grazing?
  • Eating throughout the night?

 

Eating Cues and Emotional Regulation

Ask yourself, are you:

  • Listening to your internal cues of PHYSICAL hunger?
  • Eating in response to emotions?
  • Looking for food to provide comfort?

 

Diet Quality

Review your food choices and consider:

  • Am I planning meals of good solid foods, or those that are easy to eat, ‘slider’ type foods?
  • Am I meeting my protein requirements?
  • What is the balance of protein, fat and carbs in my diet?
  • Am I choosing good quality protein, fat and carbs?
  • How often am I getting take-away foods or convenience meals?
  • Do I select foods to nourish my body, or for convenience?

 

Hydration

  • How much water am I drinking each day?
  • Are my fluid choices contributing to my plateau or weight regain?

 

Health and Medical Monitoring

  • Do I take my vitamin supplements regularly?
  • Am I still engaging with my medical team?
  • Am I having regular blood tests?
  • Have I had a bone mineral density scan?

 

Road Blocks

  • What’s stopping me from reaching my health goals?
  • Do I have appropriate supports in place?

 

If you are looking for more support with identifying your problem areas or implementing changes, we can help.

If you need assistance ensuring you are putting in those small efforts each day, and have the right foundations in place, check out our Support Options.

Weight Loss Surgery Reset