Covid-19 has changed our world forever…it doesn’t have to change your waistline too. Start implementing these strategies to stay on track after WLS!
It’s all about repetition!
Our brain likes routine & it doesn’t know the difference between healthy & unhealthy behaviors.
Healthy & unhealthy brain pathways NEVER GO AWAY! You can only override them with repetition.
“You get to choose between healthy & unhealthy repetition”
If you don’t want this pandemic to derail your hard work & goals after WLS, quickly start implementing these five healthy behaviors.
5 Tips to override unhealthy behaviors to keep you on track after WLS
Tip One: Stick to a routine
If our brain likes repetition, it needs routine. If this “Stay at Home” order has messed with your usual routine, start having a set bedtime & an alarm to keep your morning schedule. Continue having your usual meals and snacks.
Tip Two: Log your food
Staying accountable to what you put in your mouth prevents triggering old behaviors.
- Measure your food– Your diet after WLS is all about volume. Start using measuring cups to serve the correct volume at meals to keep you on track(Our 30 Day Back on Track Food Guide has a reference guide on volume if you need help).
- You haven’t stretched your pouch– If you feel you are consuming too much food, remember this: when the quality of food decreases the quantity increases. In other words, you can fit more junk food compared to solid, dense meat and fibrous veggies & fruit in your pouch. So get back to eating whole real food!
Tip Three: Get in the Kitchen
This “Stay at Home” order has hopefully got you cooking more. Make a meal plan & grocery list each week to prevent mindless purchasing.
- Cut the guilt– Perfection doesn’t exist after WLS. Own up to your choices and move on. Tomorrow is a new day.
- Quality matters– Focus to whole real food over prepackaged, pre-prepared fast food(if you need help getting off the junk, check out our FREE 10 Day Back on Track Challenge). or our 30 Day Back on Track Food Guide
- Color over numbers– Instead of counting calories, focus to colorful food on the plate. Check out these colorful recipes.
Tip Four: Set Goals
Try to remember why you wanted to get healthy & have WLS surgery. Pick a start date.
- Weigh weekly– Even though it doesn’t determine success it can help keep you on track with your goals.
- Follow a plan– If the fear of regain paralyzes you, establish a plan. Check out our 30 Day Back on Track Food Guide. We have taken away all the guess work providing menus, recipes and shopping lists to stay successful.
- Set boundaries– Establish limits to avoid repeating old behaviors.
Tip Five: Boost your mood
If you are stuck in unhealthy habits, try some of our mood enhancing recipes.
- Move your body– Exercise can make you feel better about yourself. There are several FREE online workouts happening daily! Check out this cool app Activate Fitness that limits screen time by making you earn it with exercise!
- Increase Vitamin “Nature”– Getting out in nature can clear your mind. Some great examples are playing in the garden, going on a hike or just sitting in the yard to listen to the birds can boost your mood and outlook.
In conclusion, you are human and surgery is just a tool. For this reason, all you can do is keep working toward healthy habits with repetition and over time you will be doing more healthy than unhealthy habits.