Alex Brecher

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.

Legal Trouble for Premier Protein

Premier Protein sells all kinds of protein shakes. The ones whose labels state that they have 30 grams of protein per serving are the ones in the settlement. Analysis has found that they have 26 to 29 grams. The flavors that are in the settlement are Vanilla, Chocolate, Strawberries & Cream, Banana & Cream, Peaches & Cream, Cookies & Cream, Mixed Berry, Organic Chocolate, Organic Vanilla, and Caramel.

While the company is not admitting wrongdoing or ceasing the sale of these products, there is a class action settlement. You may be eligible for a cash payout if you purchased any of the misleading shakes in the past 7 years, since 2011. Pre-op or post-op, you need to know how much protein is in your shakes.

Not Best for Bariatric Patients

Every gram of protein counts, but the deception in amount of protein per serving is not the only problem. Even if you are willing to overlook the shortfall in the amount of protein, Premier Protein has a problem with type of protein.

Read the ingredients carefully, and you will see that less than 1% of the product is “whey protein concentrate.” Whey protein is the type of protein that you should be looking for because it absorbs more quickly than casein. Whey protein has been shown to increase weight loss and body fat loss in bariatric surgery patients.

Another glance at the list of ingredients of Premier Protein shows that “milk protein concentrate” and “casein” are the major sources of protein. Casein is slow-acting. If you had a bariatric surgery type, such as gastric bypass, that interferes with absorption, you may not get all the benefits from casein.

What’s Better?

We know that you need a protein supplement, so what can you find that has the amount and type of protein you need and the great taste that will encourage you to take care of your needs? BariatricPal Protein One gets our vote.
27 grams of whey protein. 28 vitamins and minerals. Great-tasting French Vanilla, Cinnamon Swirl, and Double Chocolate Fudge. It has a few more advantages over Premier Protein.
Over twice as much dietary fiber for fullness and digestive health. Choose from convenient single-serving packets or multi-serving tubs. Comes in powder so you can add water or your favorite beverage. Has an “unflavored” option so you can add it to anything, from soup to smoothies. When it comes to bariatric products, quality counts. Any purchase you make should be from a trusted source because there are a lot of poor-quality or misleading products out there. The few grams of difference between Premier Protein’s claims and reality may not be a lot, but along with the poor choice of casein instead of whey as the main protein source, you might want to seek another source for your protein. Look for a trusted vendor and name brand as you make your choice. What you put in your body really does matter.

The scale can be one of your most important tools on your weight loss journey, but only if you use it right. Surprisingly enough, using the scale right can take more than a bit of planning, just like many other aspects of your weight loss surgery journey. The number you see can jump around and start to drive you crazy if you do not know the reasons behind the blips.
These are some reasons for some ups and downs on the scale, and how to prevent or at least accept them. Hint: It is probably not yet panic time!
Up: Salt (Sodium)
Did you have a salty meal last night? Did you snack on pickles, top your chicken with salsa, season your turkey burger with soy sauce or another salty condiment, or help yourself to a big salad with fat-free dressing? Those are all great choices for weight loss, but not for today’s weight.
Are you confused? Here is the explanation. Sodium, which we mainly get from salt in foods, has no calories and is one way to add flavor without fat or sugar to food so you can keep calories down for weight loss, But, sodium attracts water. Eat a high-sodium meal or snack, and your body can retain water. You may feel bloated and notice your ankles or fingers swelling. That water inside of you is heavy, and the scale will tell you so.
Tip: Do not eat a high-sodium or salty meal or snack the day before your weigh-in, or keep in mind that you did.
Up: Stress
Long-term, stress eating can add fat to your hips and pounds to the scale. Short-term stress can bump up your weight, too, without overeating. Stress hormones lead to water retention and (see above) water is heavy.
Tip: Don’t stress out! Easier said than done, but being aware of stress can help. So can exercising, laughing with friends, and meditating.
Up: Big Meal, Day, or Weekend
Remember the part about how sodium attracts water? So do extra sugar and carbohydrates. It takes an extra 3,500 calories to gain a pound of body fat, but y you are likely to see your weight jump if you eat a big meal, or have a cheat day, or get out of control on the weekend. That sodium and those carbs can add up more quickly than you expect.
A single restaurant meal with rolls or breadsticks, a burger and fries, and a small dessert can have over 5,000 mg of sodium and 200 grams of carbohydrates. That amount may “only” include 2,000 calories (barely over ½-lb’s worth of body fat), but it is enough to bump the scale up as much as a few pounds the next day.
Tip: Do not eat too much! If you do have a cheat meal or day, do not weigh in after it. Most people consider Mondays to be a bad day for a weigh-in because weekend diets are often less strict than weekday eating patterns.
Up: Lack of Sleep
Do you ever feel groggy and heavy when you do not get enough sleep? The scale will confirm that it is not your imagination. You can retain water due to hormonal shifts when you do not sleep enough. Over the longer term, sleep deprivation can make you gain “real” weight (body fat) because lack of sleep:
Increases ghrelin, which is a hormone that makes you feel hungry.
Increases cravings for sugar and carbohydrates.
Reduces your ability to resist cravings.
Tip: Get enough sleep. It is not a luxury that is beyond your control. It is an important part of your weight loss lifestyle, so make it a priority.
Down: Dehydration
Weight loss is one motivation to exercise, but losing too much weight with a single workout just means you are dehydrated, not that you burned off pounds of fat in an hour or so. The scale can show you a low number because you sweated a lot. It can be motivating, but it is not healthy. Dehydration can lead to fatigue and to later water retention – and a bump up on the scale!
Tip: drink 8 oz. of water every 20 minutes while you are exercising intensely. Weigh yourself before and after your workout, and drink 16 ounces of water for each pound that you lost during your workout.
Down: Sudden weight loss
Have you ever started a diet and seen the pounds come off quickly at first before the weight loss tapered off? It may have even happened after WLS if you were one of those patients who lost 10 or 20 lb. within the first weeks.
A good portion of that weight was water weight. It happens when your body shifts from gaining weight (or being stable) to losing weight. What happens is that your body loses carbohydrates that were stored in the form of glycogen. Glycogen holds water. When you lose the glycogen suddenly by going low-carb or low-calorie, you lose water, too. So, your scale weight drops fast.
Tip: Celebrate those first pounds lost, but keep working hard. Stick to your diet and stay hydrated so the pounds keep coming off for weeks and months to come.
Now that you know that the scale can be fickle, you can concentrate on finding the balance between trusting the scale and trusting your diet. If you stay on track with your eating and workout program, and take care of the “little things” such as getting enough sleep and managing stress, you can outlast any bumps on the scale and come out stronger and lighter than ever.

Why Weigh Yourself?
Yes, you weigh yourself to know how much you weigh. But what is the point if you are on your weight program and your doctor will weigh you at your next appointment? Weighing yourself can have some benefits.
It can help you lose more weight by keeping you accountable. Just like logging your food can make you think twice before taking that extra bite, knowing that you will face the scale can keep you from serving yourself another portion.
It can be motivating. When you see the number of the scale go down, you might be more eager to wake up early for your workout, or order a salad instead of a sandwich.
It can be empowering. Knowing your weight gives you another piece of information about your body, and embracing rather than avoiding yourself can empower you to do your best for yourself.
How Often?
You can weigh yourself as often as you like, but it does not make sense to take too many weigh-ins too seriously. For many people, a good rule of thumb is to do a weekly weigh-in. You can take this weight as your “official current weight.” Some people like to stay off of the scale between their weekly “official” weigh-ins, while others like to weigh themselves daily, or even more than once a day, just to see what is going on. That is fine, as long as you do not take each weigh-in too seriously and do not let it bother you.
How to Weigh Yourself
You may be a 10, 20, or 40-year veteran of weighing yourself, but there are better and, well, worse ways to do so. It may be worth reviewing or revising your weigh-in practices to get better results. Here are some guidelines for accurate weigh-ins.
Weigh yourself at the same time of the day for your weigh-in, usually first thing in the morning.
Choose the same day each week to weigh yourself.
Wear minimal or no clothing.
Use the same scale, and a trustworthy one, each time.
Mistakes to Avoid
In theory, weighing yourself is as simple as stepping on the scale. Not! Your weight can be deceptively high or low if you find yourself making any of these mistakes.
Weighing yourself after a heavy meal. While 1 lb. of lettuce has only 50 calories, it weighs…1 lb. If it is in your stomach, you will weigh an extra pound. Weighing yourself in the morning before you eat anything can help avoid the problem of extra weight inside your stomach.
Weighing yourself wearing shoes or clothes. Heavy shoes and a full set of clothes can weigh 5 or more lb. That is a big chunk of weight that is not yours!
Weighing yourself with too much salt in your system. With salty foods comes sodium, with sodium comes thirst, and with thirst comes extra water. Water is heavy. It can still be in your system the next morning, and show up on the scale.
Weighing yourself right after exercising. Exercise does help you lose body fat, but it also helps you lose body water through sweat. You can lose a few lb. of water in one workout, and your body weight might be artificially low right after.
Weighing in Monday morning. If your weekdays are picture-perfect in terms of eating, and your weekends progress from Friday night at the bar to Sunday afternoon in front of the TV, your Monday morning weight can be variable, and possibly high. Friday morning may be a better time for you to weigh in.
Getting inaccurate numbers can be bad in many ways.
You might get discouraged for no reason if your weight shows up as higher than it really is.
You could become confused about how what you eat affects your weight if there seems to be no correlation.
You might have trouble detecting regain, and not modify your diet until you have gained more than you wanted.
Choosing a Scale
On top of making sure you are ready for a good weigh-in, you need to make sure that your scale is also ready. Using a cheap scale can drive you crazy because it may not be accurate. It could be difficult to read, or it could vary within a few pounds even if you are the same weight.
There are many affordable Body Scales that are highly accurate. You can find features that help you read the scale easily, track your weight, and see other information. These are some features to consider.
Digital read-outs.
Bluetooth connectivity to your smartphone.
Memory of your recent weights.
Measurements such as body fat and lean muscle mass.
Use the scale to help you on your weight loss journey, and you can consider it another weapon in your weight loss arsenal. The more tools you have, the better your weight loss success can be!

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.

“Complete” But Lacking Essential Nutrients
What does a “complete” multivitamin contain? It could provide anything from all the essential nutrients to just a few. There is no legal definition for “complete.” In the case of Flintstones “Complete” multivitamin chewables, “complete” apparently means that it has all 13 vitamins, but only 6 of the more than 15 essential minerals that you need.
Quantity Is Critical
For bariatric surgery patients, it is not only important to get each of the necessary vitamins and minerals, but also to have the right amounts. You need high amounts of some of the vitamins and minerals, and Flintstones chewables simply do not deliver. For example, the American Society for Metabolic and Bariatric Surgery (ASMBS) suggests at least 12 mg thiamin (vitamin B1) per day, while a chewable has 1.5 mg.
You will also be short on:
Vitamin A Vitamin D Vitamin E Vitamin B12 Iron Calcium And more.
“Doubling Up” Does Not Work
If one tablet is not enough, can’t you just take two? Well, not really. First, getting twice as much as certain nutrients may still leave you short. For example, 2 Flintstones chewables provide 1,200 IU of vitamin D, while recommendations for post-op gastric bypass patients are to get 3,000 IU per day. And no matter how many chewables you take, you will never get enough of essential minerals such as selenium and chromium, since the chewables have none.
Multivitamin: What Is in a Name?
We usually refer to them as “multivitamins,” but most often, we really mean, “multivitamin and mineral supplements.” Sometimes, a “multivitamin” that you buy off the shelf really is literally a bunch of vitamins with few or no minerals. Do not get confused by the name when purchasing your supplement. Read the supplement facts label to see which nutrients are in the supplement, and how much there is.
Safe Choices, Your Way
To be sure that you are getting the right supplement for bariatric surgery post-op needs, you are best off choosing a bariatric supplement. It may be a tad more expensive, but it could prevent deficiency diseases such as anemia or peripheral neuropathy. The BariatricPal Store has Multivitamin One and a wide range of other multivitamin and minerals formulated according to ASMBS guidelines.
Choosing a bariatric surgery-targeted multivitamin instead of a kids’ supplement does not mean you have to choke down capsules if you cannot stand them. You can always opt for another form, such as Powder or a Soft Chew. BariatricPal Protein One has 28 essential vitamins and minerals, along with protein and fiber, in Unflavored powder or great-tasting shakes such as Chocolate, Vanilla, Cookies and Cream, Peanut Butter, Chicken Soup, and more.
For help figuring out which vitamin and mineral supplement may be right for you, you can look at the attached ASMBS guidelines or check out our Bariatric Vitamin Guide, which breaks down recommendations for each surgery type. Also, be sure to talk to your doctor about your individual needs before trying a supplement.
ASMBS-Nutritional-Guidelines-2016-Update.pdf

“Complete” But Lacking Essential Nutrients
What does a “complete” multivitamin contain? It could provide anything from all the essential nutrients to just a few. There is no legal definition for “complete.” In the case of Flintstones “Complete” multivitamin chewables, “complete” apparently means that it has all 13 vitamins, but only 6 of the more than 15 essential minerals that you need.
Quantity Is Critical
For bariatric surgery patients, it is not only important to get each of the necessary vitamins and minerals, but also to have the right amounts. You need high amounts of some of the vitamins and minerals, and Flintstones chewables simply do not deliver. For example, the American Society for Metabolic and Bariatric Surgery (ASMBS) suggests at least 12 mg thiamin (vitamin B1) per day, while a chewable has 1.5 mg.
You will also be short on:
Vitamin A Vitamin D Vitamin E Vitamin B12 Iron Calcium And more.
“Doubling Up” Does Not Work
If one tablet is not enough, can’t you just take two? Well, not really. First, getting twice as much as certain nutrients may still leave you short. For example, 2 Flintstones chewables provide 1,200 IU of vitamin D, while recommendations for post-op gastric bypass patients are to get 3,000 IU per day. And no matter how many chewables you take, you will never get enough of essential minerals such as selenium and chromium, since the chewables have none.
Multivitamin: What Is in a Name?
We usually refer to them as “multivitamins,” but most often, we really mean, “multivitamin and mineral supplements.” Sometimes, a “multivitamin” that you buy off the shelf really is literally a bunch of vitamins with few or no minerals. Do not get confused by the name when purchasing your supplement. Read the supplement facts label to see which nutrients are in the supplement, and how much there is.
Safe Choices, Your Way
To be sure that you are getting the right supplement for bariatric surgery post-op needs, you are best off choosing a bariatric supplement. It may be a tad more expensive, but it could prevent deficiency diseases such as anemia or peripheral neuropathy. The BariatricPal Store has Multivitamin One and a wide range of other multivitamin and minerals formulated according to ASMBS guidelines.
Choosing a bariatric surgery-targeted multivitamin instead of a kids’ supplement does not mean you have to choke down capsules if you cannot stand them. You can always opt for another form, such as Powder or a Soft Chew. BariatricPal Protein One has 28 essential vitamins and minerals, along with protein and fiber, in Unflavored powder or great-tasting shakes such as Chocolate, Vanilla, Cookies and Cream, Peanut Butter, Chicken Soup, and more.
For help figuring out which vitamin and mineral supplement may be right for you, you can look at the attached ASMBS guidelines or check out our Bariatric Vitamin Guide, which breaks down recommendations for each surgery type. Also, be sure to talk to your doctor about your individual needs before trying a supplement.
ASMBS-Nutritional-Guidelines-2016-Update.pdf

“Complete” But Lacking Essential Nutrients
What does a “complete” multivitamin contain? It could provide anything from all the essential nutrients to just a few. There is no legal definition for “complete.” In the case of Flintstones “Complete” multivitamin chewables, “complete” apparently means that it has all 13 vitamins, but only 6 of the more than 15 essential minerals that you need.
Quantity Is Critical
For bariatric surgery patients, it is not only important to get each of the necessary vitamins and minerals, but also to have the right amounts. You need high amounts of some of the vitamins and minerals, and Flintstones chewables simply do not deliver. For example, the American Society for Metabolic and Bariatric Surgery (ASMBS) suggests at least 12 mg thiamin (vitamin B1) per day, while a chewable has 1.5 mg.
You will also be short on:
Vitamin A Vitamin D Vitamin E Vitamin B12 Iron Calcium And more.
“Doubling Up” Does Not Work
If one tablet is not enough, can’t you just take two? Well, not really. First, getting twice as much as certain nutrients may still leave you short. For example, 2 Flintstones chewables provide 1,200 IU of vitamin D, while recommendations for post-op gastric bypass patients are to get 3,000 IU per day. And no matter how many chewables you take, you will never get enough of essential minerals such as selenium and chromium, since the chewables have none.
Multivitamin: What Is in a Name?
We usually refer to them as “multivitamins,” but most often, we really mean, “multivitamin and mineral supplements.” Sometimes, a “multivitamin” that you buy off the shelf really is literally a bunch of vitamins with few or no minerals. Do not get confused by the name when purchasing your supplement. Read the supplement facts label to see which nutrients are in the supplement, and how much there is.
Safe Choices, Your Way
To be sure that you are getting the right supplement for bariatric surgery post-op needs, you are best off choosing a bariatric supplement. It may be a tad more expensive, but it could prevent deficiency diseases such as anemia or peripheral neuropathy. The BariatricPal Store has Multivitamin One and a wide range of other multivitamin and minerals formulated according to ASMBS guidelines.
Choosing a bariatric surgery-targeted multivitamin instead of a kids’ supplement does not mean you have to choke down capsules if you cannot stand them. You can always opt for another form, such as Powder or a Soft Chew. BariatricPal Protein One has 28 essential vitamins and minerals, along with protein and fiber, in Unflavored powder or great-tasting shakes such as Chocolate, Vanilla, Cookies and Cream, Peanut Butter, Chicken Soup, and more.
For help figuring out which vitamin and mineral supplement may be right for you, you can look at the attached ASMBS guidelines or check out our Bariatric Vitamin Guide, which breaks down recommendations for each surgery type. Also, be sure to talk to your doctor about your individual needs before trying a supplement.
ASMBS-Nutritional-Guidelines-2016-Update.pdf

“Complete” But Lacking Essential Nutrients
What does a “complete” multivitamin contain? It could provide anything from all the essential nutrients to just a few. There is no legal definition for “complete.” In the case of Flintstones “Complete” multivitamin chewables, “complete” apparently means that it has all 13 vitamins, but only 6 of the more than 15 essential minerals that you need.
Quantity Is Critical
For bariatric surgery patients, it is not only important to get each of the necessary vitamins and minerals, but also to have the right amounts. You need high amounts of some of the vitamins and minerals, and Flintstones chewables simply do not deliver. For example, the American Society for Metabolic and Bariatric Surgery (ASMBS) suggests at least 12 mg thiamin (vitamin B1) per day, while a chewable has 1.5 mg.
You will also be short on:
Vitamin A Vitamin D Vitamin E Vitamin B12 Iron Calcium And more.
“Doubling Up” Does Not Work
If one tablet is not enough, can’t you just take two? Well, not really. First, getting twice as much as certain nutrients may still leave you short. For example, 2 Flintstones chewables provide 1,200 IU of vitamin D, while recommendations for post-op gastric bypass patients are to get 3,000 IU per day. And no matter how many chewables you take, you will never get enough of essential minerals such as selenium and chromium, since the chewables have none.
Multivitamin: What Is in a Name?
We usually refer to them as “multivitamins,” but most often, we really mean, “multivitamin and mineral supplements.” Sometimes, a “multivitamin” that you buy off the shelf really is literally a bunch of vitamins with few or no minerals. Do not get confused by the name when purchasing your supplement. Read the supplement facts label to see which nutrients are in the supplement, and how much there is.
Safe Choices, Your Way
To be sure that you are getting the right supplement for bariatric surgery post-op needs, you are best off choosing a bariatric supplement. It may be a tad more expensive, but it could prevent deficiency diseases such as anemia or peripheral neuropathy. The BariatricPal Store has Multivitamin One and a wide range of other multivitamin and minerals formulated according to ASMBS guidelines.
Choosing a bariatric surgery-targeted multivitamin instead of a kids’ supplement does not mean you have to choke down capsules if you cannot stand them. You can always opt for another form, such as Powder or a Soft Chew. BariatricPal Protein One has 28 essential vitamins and minerals, along with protein and fiber, in Unflavored powder or great-tasting shakes such as Chocolate, Vanilla, Cookies and Cream, Peanut Butter, Chicken Soup, and more.
For help figuring out which vitamin and mineral supplement may be right for you, you can look at the attached ASMBS guidelines or check out our Bariatric Vitamin Guide, which breaks down recommendations for each surgery type. Also, be sure to talk to your doctor about your individual needs before trying a supplement.
ASMBS-Nutritional-Guidelines-2016-Update.pdf

Any “successful” Weight Loss Surgery patient will tell you that weight loss is only one measure of success. There are many other ways to win, so keep your eyes out. Recognizing your non-scale victories (NSVs) will keep you motivated and let you get the most you can out of WLS. Here are just a few ways you know you are winning.
1. Your clothes fit (or don’t fit).
You fit into clothes you “outgrew” on the way up, and your pre-WLS clothes are so big they are falling off. Better yet may be the feeling you have when your wedding ring fits again or you can slip into your high school prom dress again.
2. You are happy to go to the doctor.
After years of bad news about your health, ranging from vague warnings (“You can get heart disease because of your weight.”) to scares (“You will be lucky if you live to see your children graduate from high school.”), things are different. You may get good news, such as being able to reduce your medications and seeing your numbers improve.
3. You like other activities besides eating.
You will know success when you treasure your morning walk more than doughnuts, you want to focus on the movie without a tub of popcorn, and you are happy to talk to your friends instead of eating fast enough to serve yourself second helpings at dinner. It is a good feeling when you realize that the thing you will enjoy most about your granddaughter's birthday party is seeing her open her presents, not tasting her birthday cake.
4. Shopping is fun.
You can go to regular stores, see a nice selection of fashionable clothes, and try them on without cringing when you look in the mirror. Plus, you have the energy to enjoy the experience.
5. It’s fun to focus on yourself.
For some, getting a massage or going to the hairdresser can be a reminder of how unhappy you are in your body. You know WLS is working if you find yourself enjoying these activities again instead of avoiding them because of poor body image. Going to the doctor can also be embarrassing when you are overweight if you know that your health concerns are caused by your extra weight.
6. You do what you want to do.
You make your plans based on your schedule and desire rather than which venue has the biggest seats and bathroom stalls. The size of booths at restaurants, the width of airplane seats, and weight limits at amusement parks become less important than the menu choices, the cost of the airfare, and who your favorite cartoon characters are.
7. You are bigger.
You may be shrinking physically, but your personality is bigger. You no longer try to hide. You are confident in stating your opinions and being yourself, even if that means standing out a bit from the rest of the group. You have a voice, and you are prepared to use it.

The scale can be one of your most important tools on your weight loss journey, but only if you use it right. Surprisingly enough, using the scale right can take more than a bit of planning, just like many other aspects of your weight loss surgery journey. The number you see can jump around and start to drive you crazy if you do not know the reasons behind the blips.
These are some reasons for some ups and downs on the scale, and how to prevent or at least accept them. Hint: It is probably not yet panic time!
Up: Salt (Sodium)
Did you have a salty meal last night? Did you snack on pickles, top your chicken with salsa, season your turkey burger with soy sauce or another salty condiment, or help yourself to a big salad with fat-free dressing? Those are all great choices for weight loss, but not for today’s weight.
Are you confused? Here is the explanation. Sodium, which we mainly get from salt in foods, has no calories and is one way to add flavor without fat or sugar to food so you can keep calories down for weight loss, But, sodium attracts water. Eat a high-sodium meal or snack, and your body can retain water. You may feel bloated and notice your ankles or fingers swelling. That water inside of you is heavy, and the scale will tell you so.
Tip: Do not eat a high-sodium or salty meal or snack the day before your weigh-in, or keep in mind that you did.
Up: Stress
Long-term, stress eating can add fat to your hips and pounds to the scale. Short-term stress can bump up your weight, too, without overeating. Stress hormones lead to water retention and (see above) water is heavy.
Tip: Don’t stress out! Easier said than done, but being aware of stress can help. So can exercising, laughing with friends, and meditating.
Up: Big Meal, Day, or Weekend
Remember the part about how sodium attracts water? So do extra sugar and carbohydrates. It takes an extra 3,500 calories to gain a pound of body fat, but y you are likely to see your weight jump if you eat a big meal, or have a cheat day, or get out of control on the weekend. That sodium and those carbs can add up more quickly than you expect.
A single restaurant meal with rolls or breadsticks, a burger and fries, and a small dessert can have over 5,000 mg of sodium and 200 grams of carbohydrates. That amount may “only” include 2,000 calories (barely over ½-lb’s worth of body fat), but it is enough to bump the scale up as much as a few pounds the next day.
Tip: Do not eat too much! If you do have a cheat meal or day, do not weigh in after it. Most people consider Mondays to be a bad day for a weigh-in because weekend diets are often less strict than weekday eating patterns.
Up: Lack of Sleep
Do you ever feel groggy and heavy when you do not get enough sleep? The scale will confirm that it is not your imagination. You can retain water due to hormonal shifts when you do not sleep enough. Over the longer term, sleep deprivation can make you gain “real” weight (body fat) because lack of sleep:
Increases ghrelin, which is a hormone that makes you feel hungry.
Increases cravings for sugar and carbohydrates.
Reduces your ability to resist cravings.
Tip: Get enough sleep. It is not a luxury that is beyond your control. It is an important part of your weight loss lifestyle, so make it a priority.
Down: Dehydration
Weight loss is one motivation to exercise, but losing too much weight with a single workout just means you are dehydrated, not that you burned off pounds of fat in an hour or so. The scale can show you a low number because you sweated a lot. It can be motivating, but it is not healthy. Dehydration can lead to fatigue and to later water retention – and a bump up on the scale!
Tip: drink 8 oz. of water every 20 minutes while you are exercising intensely. Weigh yourself before and after your workout, and drink 16 ounces of water for each pound that you lost during your workout.
Down: Sudden weight loss
Have you ever started a diet and seen the pounds come off quickly at first before the weight loss tapered off? It may have even happened after WLS if you were one of those patients who lost 10 or 20 lb. within the first weeks.
A good portion of that weight was water weight. It happens when your body shifts from gaining weight (or being stable) to losing weight. What happens is that your body loses carbohydrates that were stored in the form of glycogen. Glycogen holds water. When you lose the glycogen suddenly by going low-carb or low-calorie, you lose water, too. So, your scale weight drops fast.
Tip: Celebrate those first pounds lost, but keep working hard. Stick to your diet and stay hydrated so the pounds keep coming off for weeks and months to come.
Now that you know that the scale can be fickle, you can concentrate on finding the balance between trusting the scale and trusting your diet. If you stay on track with your eating and workout program, and take care of the “little things” such as getting enough sleep and managing stress, you can outlast any bumps on the scale and come out stronger and lighter than ever.

The scale can be one of your most important tools on your weight loss journey, but only if you use it right. Surprisingly enough, using the scale right can take more than a bit of planning, just like many other aspects of your weight loss surgery journey. The number you see can jump around and start to drive you crazy if you do not know the reasons behind the blips.
These are some reasons for some ups and downs on the scale, and how to prevent or at least accept them. Hint: It is probably not yet panic time!
Up: Salt (Sodium)
Did you have a salty meal last night? Did you snack on pickles, top your chicken with salsa, season your turkey burger with soy sauce or another salty condiment, or help yourself to a big salad with fat-free dressing? Those are all great choices for weight loss, but not for today’s weight.
Are you confused? Here is the explanation. Sodium, which we mainly get from salt in foods, has no calories and is one way to add flavor without fat or sugar to food so you can keep calories down for weight loss, But, sodium attracts water. Eat a high-sodium meal or snack, and your body can retain water. You may feel bloated and notice your ankles or fingers swelling. That water inside of you is heavy, and the scale will tell you so.
Tip: Do not eat a high-sodium or salty meal or snack the day before your weigh-in, or keep in mind that you did.
Up: Stress
Long-term, stress eating can add fat to your hips and pounds to the scale. Short-term stress can bump up your weight, too, without overeating. Stress hormones lead to water retention and (see above) water is heavy.
Tip: Don’t stress out! Easier said than done, but being aware of stress can help. So can exercising, laughing with friends, and meditating.
Up: Big Meal, Day, or Weekend
Remember the part about how sodium attracts water? So do extra sugar and carbohydrates. It takes an extra 3,500 calories to gain a pound of body fat, but y you are likely to see your weight jump if you eat a big meal, or have a cheat day, or get out of control on the weekend. That sodium and those carbs can add up more quickly than you expect.
A single restaurant meal with rolls or breadsticks, a burger and fries, and a small dessert can have over 5,000 mg of sodium and 200 grams of carbohydrates. That amount may “only” include 2,000 calories (barely over ½-lb’s worth of body fat), but it is enough to bump the scale up as much as a few pounds the next day.
Tip: Do not eat too much! If you do have a cheat meal or day, do not weigh in after it. Most people consider Mondays to be a bad day for a weigh-in because weekend diets are often less strict than weekday eating patterns.
Up: Lack of Sleep
Do you ever feel groggy and heavy when you do not get enough sleep? The scale will confirm that it is not your imagination. You can retain water due to hormonal shifts when you do not sleep enough. Over the longer term, sleep deprivation can make you gain “real” weight (body fat) because lack of sleep:
Increases ghrelin, which is a hormone that makes you feel hungry.
Increases cravings for sugar and carbohydrates.
Reduces your ability to resist cravings.
Tip: Get enough sleep. It is not a luxury that is beyond your control. It is an important part of your weight loss lifestyle, so make it a priority.
Down: Dehydration
Weight loss is one motivation to exercise, but losing too much weight with a single workout just means you are dehydrated, not that you burned off pounds of fat in an hour or so. The scale can show you a low number because you sweated a lot. It can be motivating, but it is not healthy. Dehydration can lead to fatigue and to later water retention – and a bump up on the scale!
Tip: drink 8 oz. of water every 20 minutes while you are exercising intensely. Weigh yourself before and after your workout, and drink 16 ounces of water for each pound that you lost during your workout.
Down: Sudden weight loss
Have you ever started a diet and seen the pounds come off quickly at first before the weight loss tapered off? It may have even happened after WLS if you were one of those patients who lost 10 or 20 lb. within the first weeks.
A good portion of that weight was water weight. It happens when your body shifts from gaining weight (or being stable) to losing weight. What happens is that your body loses carbohydrates that were stored in the form of glycogen. Glycogen holds water. When you lose the glycogen suddenly by going low-carb or low-calorie, you lose water, too. So, your scale weight drops fast.
Tip: Celebrate those first pounds lost, but keep working hard. Stick to your diet and stay hydrated so the pounds keep coming off for weeks and months to come.
Now that you know that the scale can be fickle, you can concentrate on finding the balance between trusting the scale and trusting your diet. If you stay on track with your eating and workout program, and take care of the “little things” such as getting enough sleep and managing stress, you can outlast any bumps on the scale and come out stronger and lighter than ever.

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.

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.

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.

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.

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.

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.

Consider this: you can be 10 times more likely to achieve your goals if you make New Year’s resolutions than if you do not. That statistic may motivate you to take a little care in setting your goals for this year. So, here are a few tips for setting resolutions that you can keep.
Make Them Realistic
We all want to hit goal weight and stay there, but is that realistic for you? Probably not, if you are more than 70 to 100 lbs. overweight and have not yet had weight loss surgery. A more realistic resolution might be to schedule your surgery and then lose an average of 5 to 10 lbs. per month after surgery.
These are some additional examples of unrealistic and realistic resolutions.
Get to the gym every day. Work out at the gym or walk 5 days per week. Follow your diet perfectly. Get back on track within a day of losing control. Avoid all restaurants. Check the nutrition facts beforehand and make healthy choices when you order. Plan all meals and snacks ahead of time. Keep protein bars and other healthy protein snacks on hand for when you need them unexpectedly. Make Them Specific Yes, you want to lose weight for example. But how much do you want to lose? Your resolution might include the number of pounds you want to lose or the BMI you want to hit. It might be to lose back the pounds you regained after weight loss surgery a few years ago. Here are some other examples of specific resolutions to consider.
Drink at least 64 ounces of water per day. Attend two support group meetings each month. Eat at least two servings of fish per week. Eat at least 65 grams of protein per day. When you make your goals specific, you know whether or not you are making progress towards them and when you hit them. That is motivating, and it keeps you honest with yourself.
Consider the Process
A goal is an endpoint. Your resolution might be to achieve those goals, but it should also include the process, or “how” you are planning to get there. If your resolution is to eat five servings of fruits and vegetables per day, your process might include storing canned and frozen vegetables so they are always available, keeping washed and cut fruits and vegetables in the fridge for snacks, and adding a half-cup of vegetables to your omelets.
Here are some more examples of ways you can focus on the process.
To hit your pre-op weight loss requirements, swap water for soda and side salads for fries. To get to the gym more often, lay out your clothes and shoes the night before, and figure out which workout you will do once you are at the gym. To move closer to your weight loss surgery, find out how to get approval for insurance reimbursement (or how you will finance your surgery) and which surgeons are your top choices. To get your blood sugar levels down, healthify your carb choices by identifying which are sugary and refined, and swapping them with high-fiber, unrefined whole grains, beans, and fruits. Stay Accountable
Your resolutions are important to you, so make them a priority and hold yourself accountable. One way is to use the buddy system. You can either find a buddy with resolutions similar to yours, or just use a buddy who is willing to hold you accountable. Check in regularly with each other on your progress, encourage each other, and ask the tough questions if either of you are falling off track.
Another way to hold yourself accountable is to use a log. Use an old-fashioned pencil and paper log, or opt for an online or smartphone app. Depending on your resolution, you can record thoughts, feelings, and progress, as well as food intake, weight, and exercise. Seeing your efforts in black and white can keep you honest and motivate you to keep going.
Be Patient with Yourself
Recognize that you won’t do it all at once, and that you will make mistakes. Set smaller incremental goals so that you can see progress in January, but keep the big picture in mind and realize that your resolutions are long-term. The big payoffs will come later in the year if you stick with your resolutions.
Also, have a plan to forgive yourself, because things will go wrong. Dust yourself off and get back up, because you can achieve your goals!

Consider this: you can be 10 times more likely to achieve your goals if you make New Year’s resolutions than if you do not. That statistic may motivate you to take a little care in setting your goals for this year. So, here are a few tips for setting resolutions that you can keep.
Make Them Realistic
We all want to hit goal weight and stay there, but is that realistic for you? Probably not, if you are more than 70 to 100 lbs. overweight and have not yet had weight loss surgery. A more realistic resolution might be to schedule your surgery and then lose an average of 5 to 10 lbs. per month after surgery.
These are some additional examples of unrealistic and realistic resolutions.
Get to the gym every day. Work out at the gym or walk 5 days per week. Follow your diet perfectly. Get back on track within a day of losing control. Avoid all restaurants. Check the nutrition facts beforehand and make healthy choices when you order. Plan all meals and snacks ahead of time. Keep protein bars and other healthy protein snacks on hand for when you need them unexpectedly. Make Them Specific Yes, you want to lose weight for example. But how much do you want to lose? Your resolution might include the number of pounds you want to lose or the BMI you want to hit. It might be to lose back the pounds you regained after weight loss surgery a few years ago. Here are some other examples of specific resolutions to consider.
Drink at least 64 ounces of water per day. Attend two support group meetings each month. Eat at least two servings of fish per week. Eat at least 65 grams of protein per day. When you make your goals specific, you know whether or not you are making progress towards them and when you hit them. That is motivating, and it keeps you honest with yourself.
Consider the Process
A goal is an endpoint. Your resolution might be to achieve those goals, but it should also include the process, or “how” you are planning to get there. If your resolution is to eat five servings of fruits and vegetables per day, your process might include storing canned and frozen vegetables so they are always available, keeping washed and cut fruits and vegetables in the fridge for snacks, and adding a half-cup of vegetables to your omelets.
Here are some more examples of ways you can focus on the process.
To hit your pre-op weight loss requirements, swap water for soda and side salads for fries. To get to the gym more often, lay out your clothes and shoes the night before, and figure out which workout you will do once you are at the gym. To move closer to your weight loss surgery, find out how to get approval for insurance reimbursement (or how you will finance your surgery) and which surgeons are your top choices. To get your blood sugar levels down, healthify your carb choices by identifying which are sugary and refined, and swapping them with high-fiber, unrefined whole grains, beans, and fruits. Stay Accountable
Your resolutions are important to you, so make them a priority and hold yourself accountable. One way is to use the buddy system. You can either find a buddy with resolutions similar to yours, or just use a buddy who is willing to hold you accountable. Check in regularly with each other on your progress, encourage each other, and ask the tough questions if either of you are falling off track.
Another way to hold yourself accountable is to use a log. Use an old-fashioned pencil and paper log, or opt for an online or smartphone app. Depending on your resolution, you can record thoughts, feelings, and progress, as well as food intake, weight, and exercise. Seeing your efforts in black and white can keep you honest and motivate you to keep going.
Be Patient with Yourself
Recognize that you won’t do it all at once, and that you will make mistakes. Set smaller incremental goals so that you can see progress in January, but keep the big picture in mind and realize that your resolutions are long-term. The big payoffs will come later in the year if you stick with your resolutions.
Also, have a plan to forgive yourself, because things will go wrong. Dust yourself off and get back up, because you can achieve your goals!

Consider this: you can be 10 times more likely to achieve your goals if you make New Year’s resolutions than if you do not. That statistic may motivate you to take a little care in setting your goals for this year. So, here are a few tips for setting resolutions that you can keep.
Make Them Realistic
We all want to hit goal weight and stay there, but is that realistic for you? Probably not, if you are more than 70 to 100 lbs. overweight and have not yet had weight loss surgery. A more realistic resolution might be to schedule your surgery and then lose an average of 5 to 10 lbs. per month after surgery.
These are some additional examples of unrealistic and realistic resolutions.
Get to the gym every day. Work out at the gym or walk 5 days per week. Follow your diet perfectly. Get back on track within a day of losing control. Avoid all restaurants. Check the nutrition facts beforehand and make healthy choices when you order. Plan all meals and snacks ahead of time. Keep protein bars and other healthy protein snacks on hand for when you need them unexpectedly. Make Them Specific Yes, you want to lose weight for example. But how much do you want to lose? Your resolution might include the number of pounds you want to lose or the BMI you want to hit. It might be to lose back the pounds you regained after weight loss surgery a few years ago. Here are some other examples of specific resolutions to consider.
Drink at least 64 ounces of water per day. Attend two support group meetings each month. Eat at least two servings of fish per week. Eat at least 65 grams of protein per day. When you make your goals specific, you know whether or not you are making progress towards them and when you hit them. That is motivating, and it keeps you honest with yourself.
Consider the Process
A goal is an endpoint. Your resolution might be to achieve those goals, but it should also include the process, or “how” you are planning to get there. If your resolution is to eat five servings of fruits and vegetables per day, your process might include storing canned and frozen vegetables so they are always available, keeping washed and cut fruits and vegetables in the fridge for snacks, and adding a half-cup of vegetables to your omelets.
Here are some more examples of ways you can focus on the process.
To hit your pre-op weight loss requirements, swap water for soda and side salads for fries. To get to the gym more often, lay out your clothes and shoes the night before, and figure out which workout you will do once you are at the gym. To move closer to your weight loss surgery, find out how to get approval for insurance reimbursement (or how you will finance your surgery) and which surgeons are your top choices. To get your blood sugar levels down, healthify your carb choices by identifying which are sugary and refined, and swapping them with high-fiber, unrefined whole grains, beans, and fruits. Stay Accountable
Your resolutions are important to you, so make them a priority and hold yourself accountable. One way is to use the buddy system. You can either find a buddy with resolutions similar to yours, or just use a buddy who is willing to hold you accountable. Check in regularly with each other on your progress, encourage each other, and ask the tough questions if either of you are falling off track.
Another way to hold yourself accountable is to use a log. Use an old-fashioned pencil and paper log, or opt for an online or smartphone app. Depending on your resolution, you can record thoughts, feelings, and progress, as well as food intake, weight, and exercise. Seeing your efforts in black and white can keep you honest and motivate you to keep going.
Be Patient with Yourself
Recognize that you won’t do it all at once, and that you will make mistakes. Set smaller incremental goals so that you can see progress in January, but keep the big picture in mind and realize that your resolutions are long-term. The big payoffs will come later in the year if you stick with your resolutions.
Also, have a plan to forgive yourself, because things will go wrong. Dust yourself off and get back up, because you can achieve your goals!

Consider this: you can be 10 times more likely to achieve your goals if you make New Year’s resolutions than if you do not. That statistic may motivate you to take a little care in setting your goals for this year. So, here are a few tips for setting resolutions that you can keep.
Make Them Realistic
We all want to hit goal weight and stay there, but is that realistic for you? Probably not, if you are more than 70 to 100 lbs. overweight and have not yet had weight loss surgery. A more realistic resolution might be to schedule your surgery and then lose an average of 5 to 10 lbs. per month after surgery.
These are some additional examples of unrealistic and realistic resolutions.
Get to the gym every day. Work out at the gym or walk 5 days per week. Follow your diet perfectly. Get back on track within a day of losing control. Avoid all restaurants. Check the nutrition facts beforehand and make healthy choices when you order. Plan all meals and snacks ahead of time. Keep protein bars and other healthy protein snacks on hand for when you need them unexpectedly. Make Them Specific Yes, you want to lose weight for example. But how much do you want to lose? Your resolution might include the number of pounds you want to lose or the BMI you want to hit. It might be to lose back the pounds you regained after weight loss surgery a few years ago. Here are some other examples of specific resolutions to consider.
Drink at least 64 ounces of water per day. Attend two support group meetings each month. Eat at least two servings of fish per week. Eat at least 65 grams of protein per day. When you make your goals specific, you know whether or not you are making progress towards them and when you hit them. That is motivating, and it keeps you honest with yourself.
Consider the Process
A goal is an endpoint. Your resolution might be to achieve those goals, but it should also include the process, or “how” you are planning to get there. If your resolution is to eat five servings of fruits and vegetables per day, your process might include storing canned and frozen vegetables so they are always available, keeping washed and cut fruits and vegetables in the fridge for snacks, and adding a half-cup of vegetables to your omelets.
Here are some more examples of ways you can focus on the process.
To hit your pre-op weight loss requirements, swap water for soda and side salads for fries. To get to the gym more often, lay out your clothes and shoes the night before, and figure out which workout you will do once you are at the gym. To move closer to your weight loss surgery, find out how to get approval for insurance reimbursement (or how you will finance your surgery) and which surgeons are your top choices. To get your blood sugar levels down, healthify your carb choices by identifying which are sugary and refined, and swapping them with high-fiber, unrefined whole grains, beans, and fruits. Stay Accountable
Your resolutions are important to you, so make them a priority and hold yourself accountable. One way is to use the buddy system. You can either find a buddy with resolutions similar to yours, or just use a buddy who is willing to hold you accountable. Check in regularly with each other on your progress, encourage each other, and ask the tough questions if either of you are falling off track.
Another way to hold yourself accountable is to use a log. Use an old-fashioned pencil and paper log, or opt for an online or smartphone app. Depending on your resolution, you can record thoughts, feelings, and progress, as well as food intake, weight, and exercise. Seeing your efforts in black and white can keep you honest and motivate you to keep going.
Be Patient with Yourself
Recognize that you won’t do it all at once, and that you will make mistakes. Set smaller incremental goals so that you can see progress in January, but keep the big picture in mind and realize that your resolutions are long-term. The big payoffs will come later in the year if you stick with your resolutions.
Also, have a plan to forgive yourself, because things will go wrong. Dust yourself off and get back up, because you can achieve your goals!

How you may wonder, can you make this the most wonderful time of the year if you cannot celebrate it with the same food, drink, and abandon that you may have before your WLS journey started? Keep your chin up! We’re not promising that these holidays will be the same as ever, but you can make them great. They may even be better! Here are our thoughts on loving the holidays while staying healthy.
We’re Not in Kansas Anymore!
As with the rest of your life, the success of the holidays can no longer best be measured by how much you ate. There is so much more to it than that! Now, pleasure from food contributes to “success,” but so do so many other things, including the activities you do, the quality of your time with loved ones, and the pride you have in yourself. Give up your former conceptions of what holiday happiness is, and you will have a lot to gain (but not weight).
Just Say, “No!” – But How?
There is no denying that a good deal of the holiday cheer – and the holiday struggle – revolves around food. Eat it with abandon, and you will set yourself back months. You are almost sure to be offered more than you should eat and foods that are not on your diet, so you will need to learn to say no. Be prepared with different ways to say, “No,” without hurting anyone’s feelings, and practice the before-hand so you are not caught off guard.
“No, thanks.” “No, thanks. I’m not hungry.” (If you’re in the middle of lunch so you cannot claim that you are not hungry:) “No, thanks. It’s not in my diet.” “I would love to, but my doctor said I cannot have that!” “Thank you! How kind! I will save it for later.” Later, give it to someone who will love it. Be Confident.
Be polite but firm when refusing food or insisting on getting in your afternoon walk. You may be surprised at how easily people accept your decisions. They may even make them easier once they see you are serious by, for example, offering to bring you a diet-friendly version of a treat or asking to come on your walk. If you waver initially, though, they may not take you seriously, and instead, keep prodding you to abandon your good intentions.
Be Proud of Yourself.
A barrier to success that is present year-round, but more intense during the holiday season, is the natural desire to help others – and this can come with a feeling of guilt if making your health a priority makes you worry that you are not giving your best to your family. Remember that you can give your best only when you are at your best, and to be at your best, you need to be healthy. You will have more energy, think more clearly, and even be happier when you are taking steps towards health, and all that will enable you to give more to others.
You Are Not Alone
The grass may seem greener on the other side of the fence, but is it really? It probably is not, even though you may feel that your holiday season is hard while others have it easy. The truth is that millions of others are facing the same challenges as you. Even people who appear not to have weight problems are sure to have major concerns in their lives. They may be fighting just as hard as you to avoid eating the whole pie, or they may have non-food challenges. You do not know, but what you can safely assume is that everyone has challenges. You will feel better about yourself if you always treat others with respect and not with jealousy.
Rather than feeling sorry for yourself, you might as well embrace the holidays for what they are worth: an opportunity to overcome hurdles and strengthen yourself; a magical time of year when people come together; and a chance to experience new feelings and participate in new activities that may not have been possible before you got serious about your health.

How you may wonder, can you make this the most wonderful time of the year if you cannot celebrate it with the same food, drink, and abandon that you may have before your WLS journey started? Keep your chin up! We’re not promising that these holidays will be the same as ever, but you can make them great. They may even be better! Here are our thoughts on loving the holidays while staying healthy.
We’re Not in Kansas Anymore!
As with the rest of your life, the success of the holidays can no longer best be measured by how much you ate. There is so much more to it than that! Now, pleasure from food contributes to “success,” but so do so many other things, including the activities you do, the quality of your time with loved ones, and the pride you have in yourself. Give up your former conceptions of what holiday happiness is, and you will have a lot to gain (but not weight).
Just Say, “No!” – But How?
There is no denying that a good deal of the holiday cheer – and the holiday struggle – revolves around food. Eat it with abandon, and you will set yourself back months. You are almost sure to be offered more than you should eat and foods that are not on your diet, so you will need to learn to say no. Be prepared with different ways to say, “No,” without hurting anyone’s feelings, and practice the before-hand so you are not caught off guard.
“No, thanks.” “No, thanks. I’m not hungry.” (If you’re in the middle of lunch so you cannot claim that you are not hungry:) “No, thanks. It’s not in my diet.” “I would love to, but my doctor said I cannot have that!” “Thank you! How kind! I will save it for later.” Later, give it to someone who will love it. Be Confident.
Be polite but firm when refusing food or insisting on getting in your afternoon walk. You may be surprised at how easily people accept your decisions. They may even make them easier once they see you are serious by, for example, offering to bring you a diet-friendly version of a treat or asking to come on your walk. If you waver initially, though, they may not take you seriously, and instead, keep prodding you to abandon your good intentions.
Be Proud of Yourself.
A barrier to success that is present year-round, but more intense during the holiday season, is the natural desire to help others – and this can come with a feeling of guilt if making your health a priority makes you worry that you are not giving your best to your family. Remember that you can give your best only when you are at your best, and to be at your best, you need to be healthy. You will have more energy, think more clearly, and even be happier when you are taking steps towards health, and all that will enable you to give more to others.
You Are Not Alone
The grass may seem greener on the other side of the fence, but is it really? It probably is not, even though you may feel that your holiday season is hard while others have it easy. The truth is that millions of others are facing the same challenges as you. Even people who appear not to have weight problems are sure to have major concerns in their lives. They may be fighting just as hard as you to avoid eating the whole pie, or they may have non-food challenges. You do not know, but what you can safely assume is that everyone has challenges. You will feel better about yourself if you always treat others with respect and not with jealousy.
Rather than feeling sorry for yourself, you might as well embrace the holidays for what they are worth: an opportunity to overcome hurdles and strengthen yourself; a magical time of year when people come together; and a chance to experience new feelings and participate in new activities that may not have been possible before you got serious about your health.

First off, I just want to say this very important thing, if you take nothing else away from this article, let it be this- People’s reactions to you are based on their relationship with themselves, not you. Always.
Someone who is living at peace with themselves will have no need to harshly criticize, no desire to humiliate, and no feelings of unresolved jealousy. Sadly, once you understand this, you also realize how many people in your life are unhappy with themselves on some level. It makes it a little easier not to take things personally, but I would be lying if I said those things don’t hurt anymore.
So how do you deal with friends and family members who are not living at peace with themselves? What practical steps can you take to be at peace with yourself so that you are able to reject those statements and hurtful judgments instead of internalizing them?
Here’s the bottom line- You will always have people in your life who do not wish you well, who want to see you fail. If you do not learn to look past them and stay focused on you and your progress, and live at peace with yourself- you will experience re-gain. I love the words from Eleanor Roosevelt, “No one can make you feel inferior without your consent.”
1) Start with yourself- You need to be at peace with yourself. Who you are, what you weigh, your progress level, etc. Easier said than done, I know. But working towards that will allow you to bypass other’s opinions of you because you know who you are and where you’re going. A simple way to begin embracing yourself is positive self-talk. Start by looking into the mirror as often as you can, and saying things to yourself like, “I am a beautiful, peacefully person and I love me.” Say hello to yourself. “Hi Ash, you are a wonderful, beautiful person and I am SO proud of you.” It’s going to feel super painful and may trigger some emotions. Process those as they come, don’t shy away from the feelings that embracing yourself brings. If you need to cry, do so. If you smile, embrace it. Enjoy yourself. Changing that negative narrative in your head that so many of us carry around, is step one.

2) Be honest- When someone says something that’s offensive, it usually comes from one of 2 places: a poor relationship with themselves, or a lack of education. Use your best judgment to determine which it is. Keep in mind, there are a LOT of myths and misinformation surrounding bariatric surgery. Don’t assume people know more than they do. Think back to before you became an expert on Bariatric Surgery. How many questions you had, how many myths you thought were accurate. Seek to educate. But be honest, if someone makes a hurtful comment, let them know. Keep it simple, “Hey, that was uncalled for.” or “Please don’t say things like that to me.” Try to stay calm and in control.
3) Take a break- If you need a break, take one! Go for a walk, get out of the house, go listen to music alone. Don’t feel bad for needing a break. Family time can be stressful, don’t allow others to jeopardize your progress. When you’re stressed and anxious, you’re more prone to overeating which puts you back on that harmful cycle you’re working so hard to stay off of. Give yourself permission to stay home sometimes too, you don’t need to be at every single family gathering. It’s okay to opt out. People may get offended, they may try to make you feel guilty, but remember- it’s not about you. It’s all about how they feel about themselves. Those who are at peace with themselves will support you and do their best to understand where you’re coming from.
4) Stay focused- This is a tough one. Holidays pull our focus in so many directions, it’s easy for us to lose focus on our goals. Be proactive about making plans for yourself for food and exercising during the holidays. Being ahead of the game and staying on top of your plans will make you feel peaceful and accomplished. When you feel this way, your confidence is harder to shake and you will feel more secure. When you’re focused on a goal, it consumes your focus and the other things that pop up to derail you just fade into the background. Stick to your routine, take your supplements, and stay on track. You can do this!
5) Stay connected- Join a support group in-person or online, find an accountability buddy, hire a coach, or grab a friend who will keep you focused without judgment. Someone you can call, text or write to keep them updated so they can provide you with the encouragement you may not be getting from others this season. Having connection fills an emotional need that many try to fill with food. If you’re getting that need met, you won’t be as tempted to eat for comfort. Connection is something we all need, so make it a priority to have someone in your corner this holiday season.
Remember, at the end of the day- this season is temporary. All the food, all the family, all the hustle and bustle. The things that can make or break this season. It’s all temporary. You are what you carry into the New Year. Your health journey is what lasts. Keep your sights on the long term. You can do this, I believe in you!