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Try to see their side. You are asking them to see it from your perspective, so it is only fair that you try to see it from theirs. What are the reasons they may be against your Weight Loss Surgery, and how can you address them? In many cases, their concerns are legitimately about your well-being, and things you should consider if you have not already. They may worry that: You will not hit your goal weight this time since they’ve seen disappointment before. You will suffer complications from surgery. You will regret having a permanent Sometimes, their concerns are selfish but still worth discussing. They may worry that: You’ll stop feeling attracted to them. You will pressure them to give up their own favorite foods while you eat healthily. They will feel left out. You will not want to spend time with them. Reassure them. Address their concerns directly. Explain why you feel the surgery is safe, and how much research you have done to learn about it as well as find a surgeon. Tell them why you think Weight Loss Surgery will work for you even if previous diets have not. Let them know that you need to do this for yourself, not for them and that this will not change the way you feel about them – you will still love your SO, and respect your parents, for example. Tell them how you see yourself spending time with them after surgery, so they can be comfortable. Write it down and practice. Starting the conversation can be the scariest part of telling them. Before you bring up the subject, write down what you plan to say. This is a good exercise for you to do anyway since it encourages you to think through all of the doubts around Weight Loss Surgery. Writing it down and practicing can make it easier for the words to come when you decide to bring it up. Include them in your plans. Often, your spouse and parents, and others who care about you, just want to help. They may be afraid if they do not how to help. When you talk to them, let them know how important they are to you, both in life in general and in this important period of your life. If you tell them specifically what they can do to support you, they may feel more at ease with your decision and more confident in their roles. You might ask them to: Pick up your children from school when you are recovering from surgery. Go with you to the store to pick out protein powders and measuring cups and spoons. Ask you each night how you are doing. Cook healthy meals with you. Prepare for anything. The conversation may be as difficult and unfulfilling as you feared. Or, your SO, parents or other loved ones may be surprisingly supportive once they realize that you have done your research and are serious about making the lifestyle changes needed for success. They may even be interested in getting healthy with you and ask for your help and support in exchange for theirs. Stay strong and independent. As much as you long for your SO and other loved ones to support you wholeheartedly, it may not happen. Try not to let it get you down, though. If you are sure about what you want, go for it, with or without them. They will come around sooner or later, and if not, you may be better off without their negative influence. Letting them know that you have made up your mind regardless of their support may actually convince them to help you since there is no point in standing in your way. Stay independent in the sense that you realize that you do not need them. Your success does not depend on their approval, and you are not doomed to fail if they stand in your way. Get the support you need from others as you move forward.

With restaurants, fast food, and other prepared foods being such a big part of our culture, you may not be able to, or even want to, stop eating out. That is okay, even after WLS. You will just need to be a savvy customer to be sure that wherever you are, you get a meal that fits into your meal plan. Take heart: it is almost always possible. The Trouble with Eating Out Research has been clear on the differences between eating out and preparing food at home. Restaurant meals tend to be bigger and higher in calories. Beyond that, they are higher in sodium and saturated fat, and lower in fiber. That does not bode well for weight loss, but you are not doomed. Most restaurants are willing and able to accommodate you. You may be pleasantly surprised at the choices. Do Your Homework (Or Procrastinate) Most restaurants have their menus posted online. Many have their nutritional facts online. Check before you go to the restaurant, and decide on your meal before you get there. When it comes time to order, you need not browse the menu for temptations. Or Procrastinate It is not always possible to check beforehand, and that is okay. Just keep your goal in mind: Some lean protein, such as eggs, chicken, or fish. A vegetable. A small amount of a healthy starch and/or healthy fat. Build that meal from the items you see on the menu. The Customer Is Always Right If you need another expression to drive home the point, what about, “He who pays the piper calls the tune?” You are perfectly entitled to ask for no sauce, dressing on the side, or no bun. A surprising number of joints allow substitutions or modifications for no extra cost, although some may charge. The cost is usually minimal, and worth it. Examples include getting grilled instead of fried chicken or fish, or swapping a side salad or steamed vegetables for a side of rice, pasta, or potatoes. Best Bets for Breakfast, Lunch, and Dinner You can go to a restaurant with some ideas of what they might have for each meal, and search for those. Breakfast Eggs: in an omelet or scrambled. Look for egg whites if you can, and choose vegetable toppings. Cheese and turkey can also be good additions. Skip bacon and other fatty meats in your eggs. Oatmeal: plain, regular or steel-cut, without add-ons such as dried fruit or brown sugar. Nuts are okay. Steer clear of granola. Breakfast sandwich: English muffin (you can eat half) with egg and/or cheese and/or ham – no bacon, sausage, croissant, or biscuit. Create a meal from sides or add-ons, such as cottage cheese, an egg, fresh fruit, or turkey sausage. Lunch Green salad with any of grilled chicken, cheese, nuts, vegetables such as tomatoes and cucumbers, and light dressing. Skip regular dressing (or order it on the side), croutons and chow mein noodles, and dried fruit. Chicken, fish, turkey breast, a veggie burger patty, a hamburger patty, or taco beef. Skip the bread, tortilla, bun, or taco shell, and steer away from breaded and fried. Side salad, carrot sticks, yogurt, or sliced apples. Dinner Shrimp cocktail or broth-based soup for starters. Avoid dips, chips, bread and breadsticks, and fried starters. Grilled, baked, or roasted plain chicken or fish. Avoid fried choices, fatty meats, and creamy or buttery sauces. Steamed vegetables or a side salad. Avoid fries, pasta, rice, and mashed potatoes. The Final Filter: You No matter what lands on your plate or your to-go box, the ultimate decision about what goes into your mouth is made by…you. You can turn a potentially disastrous order into a not-so-bad or even good meal with some smart choices. Decide how much you will eat and pack away the rest before you take your first bite. Scoop out the filling from sandwiches and burritos, while leaving the bread and tortillas. Eat the proteins and vegetables from your plate, while leaving the fries and fatty sauces. Scrape off any breading and eat only the chicken or fish inside. Weight loss surgery is to help you lose weight, but it is also to help you live a better life. If the good life for you includes eating out, you can do it. Just be careful. Keep your weight loss surgery diet plan in mind as you order and eat, and you can lose weight as you live your normal life.

Essentials to Pack After packing your clothes and toiletries, make sure you pack some items that will make your plan easier to follow. Protein foods – such as Protein Chips and Protein Cookies for snacks. Protein Bars and Shakes. Workout clothes and good shoes. Your headphones and your playlists if you normally listen to music while working out. Portion control aids, such as compact Portion Control Rings. Planning for Exercise Myth: You cannot exercise well when you are on vacation away from home. Fact: Your vacation may offer many opportunities to get active. It is true that you will be out of your regular routine and will have to work in activity a little differently than at home. Excuses end here. While on vacation, you can: Walk to explore the town or beach. Use your hotel’s fitness center or pool. Take a surfing, kayaking, or other class – many tourist destinations have them. You do not have to work out alone, although that works, too. Ask your travel companions to join you on hikes or walks to explore, or hang out with any kids in your group – you are sure to burn quite a few calories if you swim with them or join in their games of volleyball or tag. Hotel Breakfasts – Starting the Day off Right Hotel breakfasts can range from the simple to the expansive and are often all-you-can-eat. Change it to, “all-you-should-eat,” and you’re already making progress towards starting the day off right. Go right past the doughnuts, muffins, waffle-making machine, and danishes. You can look for some better options and helpful modifications if your hotel has a continental breakfast. Fat-free yogurt. Fresh fruit. Unsweetened whole-grain cereal or plain oatmeal. Ham instead of bacon. Hard-boiled egg whites. If you are not sure that your hotel will have healthy breakfast options, just bring your own. You can easily pack enough Protein Bars and Protein Shakes for breakfast. Protein Oatmeal is another option since you can make it with hot water from the hotel. Restaurants 101: Review Eating out on vacation is not much different than eating out while at home. You probably already know the rules: the goal is to get some protein and fiber, without too many calories or grams of carbohydrates. Simple? Maybe. It can be easier in the U.S. if you are familiar with menus, but you can probably do okay in foreign countries with even a small amount of communication. Look for: Grilled or plain baked fish, shrimp, or chicken. Take the skin off yourself if necessary. Cooked vegetables without sauce. Salads with dressing on the side. If the menu does not include foods you can eat, do not be shy about asking. Be clear about what you need. You can ask for a plain piece of chicken or fish with some steamed or grilled vegetables or a side salad. Or, you can point to a menu item and ask for it without sauce and with vegetables instead of the standard sides such as potatoes or rice. No matter what the restaurant serves, you can always eat less, chew more times, and bring your own snacks. Tracking Tools Vacation can be an escape from technology and daily routine, but spending a few minutes of each day to track your food and activity can keep you from straying from your plan. Use your favorite app or, if you are going to be completely offline, take an old-fashioned notebook and a pen to jot notes each day. First and foremost, enjoy your summer vacation! Recharge and recover…and if you can, stay healthy during it. You will feel even better when you get back and gain confidence that you can stick to your plan no matter where you are.