Alex Brecher

Get the Go-Ahead
Step 1: get your doctor’s approval! This can give you confidence that you are on the right track and that you are going to be safe while exercising. Find out whether you have any exercise restrictions such as type of exercise or a safe heart rate. Once your doctor gives you the okay, you have no more excuses!
Walk, Swim, or Bike
The first goals of an exercise program for beginners are often to get your heart rate up and burn a few calories. Walking, swimming, and stationary biking can be the safest and most comfortable options for many weight loss surgery patients.
Start at a slow, easy pace without pushing yourself before you are ready. Only go for a few minutes at the beginning, and work up gradually as you get into better shape. Focus on yourself, and don’t compete with others’ paces or workout lengths. Stay positive, since it gets easier as time goes on! Pump Some Iron
Walk into a co-ed gym, and you are likely to see two groups. The men are lifting weights, while the women are focused on cardio and tied to machines such as ellipticals, treadmills, and bikes. Which group should you be in?
Both! While cardio, or aerobic exercise, burns calories and helps your heart, blood sugar, and other health measures, strength training has its own benefits. It helps you lose weight by building muscles, which burn more calories all day, and it improves your bone health. Strength training does not bulk you up; it makes you toned and lean. You have all kinds of options.
Lifting dumbbells or barbells. Using weight machines at the gym. Pulling on resistance bands. Trying exercises that use your own body weight as resistance. Work on each of your major muscle groups, including biceps (front of arms), triceps (back of arms), shoulders, chest, back, hips, quadriceps (front of thighs), hamstrings (back of thighs), calves, and core – your abs and obliques. The ultimate goal is to work each muscle group at least two days per week, making it tired but not straining.
You might want to ask a trainer or an experienced friend for help with ideas for exercises, as well as for demonstrations on proper form. You do not want to get injured!
Do a Full Workout
What is the difference between a workout and a full workout, you ask? The workout is the main part of your exercise, such as a brisk walk and/or a weight lifting session. A full workout starts earlier and ends later because it includes:
A 5 to 10-minute warmup such as slow walking or easy cycling to gradually get your heart up from its resting rate to its workout rate. Your main workout, such as brisk walking, an aerobics class, or a tennis match. A 5 to 10-minute cool-down, such as slow walking on the treadmill or in the pool. 5 to 10 minutes of stretching to keep your muscles loose. The full workout takes a little longer, but keeps your injury risk down and lets you get more out of your workout and entire exercise program.
Be Realistic
Some exercises may not be comfortable or feasible when you are carrying around extra weight. Do not fight with yourself or get down on yourself. Just be patient. Do what you can, and you will gain new skills as you get in better shape.
Exercise can be one of your greatest gifts to yourself on the weight loss surgery journey. It is hard and getting started is hard, but the rewards are well worth it. Good luck!

Get the Go-Ahead
Step 1: get your doctor’s approval! This can give you confidence that you are on the right track and that you are going to be safe while exercising. Find out whether you have any exercise restrictions such as type of exercise or a safe heart rate. Once your doctor gives you the okay, you have no more excuses!
Walk, Swim, or Bike
The first goals of an exercise program for beginners are often to get your heart rate up and burn a few calories. Walking, swimming, and stationary biking can be the safest and most comfortable options for many weight loss surgery patients.
Start at a slow, easy pace without pushing yourself before you are ready. Only go for a few minutes at the beginning, and work up gradually as you get into better shape. Focus on yourself, and don’t compete with others’ paces or workout lengths. Stay positive, since it gets easier as time goes on! Pump Some Iron
Walk into a co-ed gym, and you are likely to see two groups. The men are lifting weights, while the women are focused on cardio and tied to machines such as ellipticals, treadmills, and bikes. Which group should you be in?
Both! While cardio, or aerobic exercise, burns calories and helps your heart, blood sugar, and other health measures, strength training has its own benefits. It helps you lose weight by building muscles, which burn more calories all day, and it improves your bone health. Strength training does not bulk you up; it makes you toned and lean. You have all kinds of options.
Lifting dumbbells or barbells. Using weight machines at the gym. Pulling on resistance bands. Trying exercises that use your own body weight as resistance. Work on each of your major muscle groups, including biceps (front of arms), triceps (back of arms), shoulders, chest, back, hips, quadriceps (front of thighs), hamstrings (back of thighs), calves, and core – your abs and obliques. The ultimate goal is to work each muscle group at least two days per week, making it tired but not straining.
You might want to ask a trainer or an experienced friend for help with ideas for exercises, as well as for demonstrations on proper form. You do not want to get injured!
Do a Full Workout
What is the difference between a workout and a full workout, you ask? The workout is the main part of your exercise, such as a brisk walk and/or a weight lifting session. A full workout starts earlier and ends later because it includes:
A 5 to 10-minute warmup such as slow walking or easy cycling to gradually get your heart up from its resting rate to its workout rate. Your main workout, such as brisk walking, an aerobics class, or a tennis match. A 5 to 10-minute cool-down, such as slow walking on the treadmill or in the pool. 5 to 10 minutes of stretching to keep your muscles loose. The full workout takes a little longer, but keeps your injury risk down and lets you get more out of your workout and entire exercise program.
Be Realistic
Some exercises may not be comfortable or feasible when you are carrying around extra weight. Do not fight with yourself or get down on yourself. Just be patient. Do what you can, and you will gain new skills as you get in better shape.
Exercise can be one of your greatest gifts to yourself on the weight loss surgery journey. It is hard and getting started is hard, but the rewards are well worth it. Good luck!

Let me speak to the shock part first. Yes, I drank - a lot – in college. So did everyone else I knew. So did everyone in my family. In fact, most of the people in my family drank a whole lot more than I ever did! After I got married, I quit drinking on a regular basis. When I did drink after that, I usually drank to get drunk – true. It’s also true that I drank less after I got married because I started taking codeine – very rarely, at first – for bad migraine headaches. Over time, however, I took it daily because codeine helped me to not feel. Anything. At most, I took maybe three in a day. I thought addicts took lots and lots of pills!
So when I was given the alcohol and drug addiction screening, I was certain I wouldn’t meet any criteria for alcoholic, and most definitely not for drug addict. Well, I got one heck of a case of the “Yeah buts…” in a hurry when the therapist said, after scoring my test, “Connie – you’re an alcoholic and a drug addict.” As she talked to me about the items that indicated addiction on the test, every one of my responses to her started with, “Yeah, but…” For example, “Yeah, but I could have answered that question either way.” “Yeah, but I don’t drink nearly as much as most of the people I know, especially the people in my family.” “Yeah, but, drug addicts take a lot of pills throughout the day.” “Yeah, but I was able to take care of my kids and work and go to school.” “Yeah, but I’ve never been in trouble with the law.”
When I had exhausted all the “Yeah, buts” I could think of, imagine or create, I got quiet and let it sink in. I am an addict. And then I felt it. Relief. It made sense.
What made sense to me about my being an addict is understanding, for the first time, the reasons I continued to do things that went against my own values. I started to understand the reasons I did things I said I would never do. It began to make sense that things I promised I would stop doing seemed impossible to stop doing.
I am an addict. I have a disease that “hijacks” the brain. When I am in active addiction of any kind: the disease of addiction that affects my brain doesn’t allow me to listen to reason but stays locked in denial mode the disease of addiction that affects my emotions keeps me in a protective mode so I defend myself by blaming other people and things for my behavior the disease of addiction that affects my spiritual self says, “do what feels good in the moment” and hides the part of me that says, “what I value is good and decent” the disease of addiction that affects my social self, brings out the loud, obnoxious, hurtful voice I am capable of using the disease of obesity that affects my physical being takes dangerous risks, eats poorly, doesn’t exercise and doesn’t care Accepting the truth that I am an addict was a relief. NOT AN EXCUSE. I understood my poor choices better. It made sense that it was so difficult for me to follow through with the convictions I made to myself and the promises I made to others. I began to understand why my behaviors went against the person I wanted to be. Addiction is a brain sickness and a soul sickness. And a protector. All at the same time.
Food, alcohol, shopping, pain medication, and other things I engaged in addictively protected me from my feelings. That is what I wanted most of all. To not feel. I didn’t want to feel the reality of my sadness, my anger, my pain and my shame. The trade-off for not feeling was to use addictive substances/behaviors and betray myself by doing things I was embarrassed about, ashamed of, and seemingly unable to control.
Being an addict was in no way an excuse for the behaviors I engaged in. It’s very uncool to use being an addict as a way to avoid taking responsibility. “I danced with the boss’s husband at the holiday party. What can say – I was drunk.” NOT COOL. “I told her off but she had it coming and besides – I was drunk and couldn’t keep my mouth shut.” NOT COOL.
For food addicts, it is similarly bogus to make excuses for overeating because the kids were acting up, you were late for work and got yelled at, your mother was sick, or your spouse ticked you off.
Each one of us is 100% responsible for our behavior – even if we have addictions. If we have an addiction, once we realize that truth, we are responsible for getting help and learning healthy ways to deal whatever life brings us. We are responsible for learning to deal with our feelings in appropriate ways. We are responsible for learning to work through losses, past abuse or neglect, present hardships, frustrations with family and friends, and all of life’s realities. Without the use of addictive chemicals or actions.
The addictive substance or behavior, whatever it is, isn’t the problem. Sure, alcohol is a problem for alcoholics. Certain foods are problems for food addicts. Shopping is a problem for shopaholics. But those are only the surface problems. Addictive substances and behaviors are symptoms of the real problems, which are almost always rooted in shame: “I’m not good enough.” That shame stems from many possible places.
To treat addictions, we must first remove the substance or behavior. No, one cannot eliminate food from their life. But they can eliminate the food(s) that cause them problems. Once we are free of chemicals or the addictive behaviors, we can work on the real problems and choose who we want to be. When we don’t “use,” our actions can reflect our values.
“Connie – you’re an addict.” WHAT A RELIEF! I understood why I couldn’t STOP doing things I didn’t really want to do. I finally knew there was hope. I knew I could learn to live life in healthy ways and according to my values. But I first had to be willing to live without the addictive chemicals and behaviors.
So I needed help. I couldn’t do it alone. And I didn’t have to. Together, we can support one another into a life of RECOVERY.
What a relief!

The Right Mindset for Smart Decisions
It is no surprise that you are at your best when you are rested, relaxed, and confident. That goes for almost every aspect of your life, and it holds true for weight loss. Thinking clearly lets you “weigh” the consequences of the hard-boiled egg versus the French fries for a snack so you can see the benefits of choosing the egg for weight loss outweigh the benefits of choosing the fries for a few minutes of pleasure.
Self-confidence also lets you make the right choices. When you are confident, you know that you have the power to choose. You realize that are not a victim of circumstances, and you do not need to eat something just because it is available to you. You know that you have the power to say no to the things you should not eat, and the power to find the things you should.
Better Sleep, Better Choices
Sleep is not just a luxury to feel guilty about. Adequate sleep may be the missing key to your weight loss program. When you get enough sleep, you have lower levels of a hormone called ghrelin. Ghrelin makes you hungry, and less ghrelin helps keep hunger in check. Getting enough sleep also lowers carb and sugar cravings and gives you the strength to make rational decisions. Think protein and veggies, not potato chips and cookies.
Stress, Hormones, and Your Weight
In addition to your daily choices, there are behind-the-scenes factors that can cause weight gain when you are stressed. Hormones affect your metabolism and can cause weight gain when they are not balanced. Too much stress, for example, raises levels of a hormone called cortisol. Cortisol increases raise your hunger levels, which can lead to you overeat. It also affects your fat storage. You might gain more fat in your abdominal area, which is a health risk for diabetes, heart disease, and more.
Tips for Chilling Out
The first trick for relaxing is to get over your guilt. It is not only okay to kick back, but it is healthy. It may be surprisingly tough when you are out of practice, though. Here are some ideas for stepping back from your busy life and giving your mind a chance to recover for a healthier body.
Set aside 10 minutes for yourself every day. Meditate, take a bath, read, or do something else that is just for you. Get more sleep if you find yourself waking up tired or struggling to get through the day. Exercise most days. A quiet stroll on the beach or a hike may seem like out-of-reach dreams, but any exercise helps clear your mind. Restorative yoga, a cycling class, and home exercise DVDs all do the trick. Stretch. It loosens your muscles and gives you a chance to think through your day. Weight loss surgery success takes a lot of hard work, but there are some ways to get more bang for your buck without working harder. Take a chill pill, and you might find that the extra relaxation gives you the strength and stamina to lose more weight.

The Right Mindset for Smart Decisions
It is no surprise that you are at your best when you are rested, relaxed, and confident. That goes for almost every aspect of your life, and it holds true for weight loss. Thinking clearly lets you “weigh” the consequences of the hard-boiled egg versus the French fries for a snack so you can see the benefits of choosing the egg for weight loss outweigh the benefits of choosing the fries for a few minutes of pleasure.
Self-confidence also lets you make the right choices. When you are confident, you know that you have the power to choose. You realize that are not a victim of circumstances, and you do not need to eat something just because it is available to you. You know that you have the power to say no to the things you should not eat, and the power to find the things you should.
Better Sleep, Better Choices
Sleep is not just a luxury to feel guilty about. Adequate sleep may be the missing key to your weight loss program. When you get enough sleep, you have lower levels of a hormone called ghrelin. Ghrelin makes you hungry, and less ghrelin helps keep hunger in check. Getting enough sleep also lowers carb and sugar cravings and gives you the strength to make rational decisions. Think protein and veggies, not potato chips and cookies.
Stress, Hormones, and Your Weight
In addition to your daily choices, there are behind-the-scenes factors that can cause weight gain when you are stressed. Hormones affect your metabolism and can cause weight gain when they are not balanced. Too much stress, for example, raises levels of a hormone called cortisol. Cortisol increases raise your hunger levels, which can lead to you overeat. It also affects your fat storage. You might gain more fat in your abdominal area, which is a health risk for diabetes, heart disease, and more.
Tips for Chilling Out
The first trick for relaxing is to get over your guilt. It is not only okay to kick back, but it is healthy. It may be surprisingly tough when you are out of practice, though. Here are some ideas for stepping back from your busy life and giving your mind a chance to recover for a healthier body.
Set aside 10 minutes for yourself every day. Meditate, take a bath, read, or do something else that is just for you. Get more sleep if you find yourself waking up tired or struggling to get through the day. Exercise most days. A quiet stroll on the beach or a hike may seem like out-of-reach dreams, but any exercise helps clear your mind. Restorative yoga, a cycling class, and home exercise DVDs all do the trick. Stretch. It loosens your muscles and gives you a chance to think through your day. Weight loss surgery success takes a lot of hard work, but there are some ways to get more bang for your buck without working harder. Take a chill pill, and you might find that the extra relaxation gives you the strength and stamina to lose more weight.

The Right Mindset for Smart Decisions
It is no surprise that you are at your best when you are rested, relaxed, and confident. That goes for almost every aspect of your life, and it holds true for weight loss. Thinking clearly lets you “weigh” the consequences of the hard-boiled egg versus the French fries for a snack so you can see the benefits of choosing the egg for weight loss outweigh the benefits of choosing the fries for a few minutes of pleasure.
Self-confidence also lets you make the right choices. When you are confident, you know that you have the power to choose. You realize that are not a victim of circumstances, and you do not need to eat something just because it is available to you. You know that you have the power to say no to the things you should not eat, and the power to find the things you should.
Better Sleep, Better Choices
Sleep is not just a luxury to feel guilty about. Adequate sleep may be the missing key to your weight loss program. When you get enough sleep, you have lower levels of a hormone called ghrelin. Ghrelin makes you hungry, and less ghrelin helps keep hunger in check. Getting enough sleep also lowers carb and sugar cravings and gives you the strength to make rational decisions. Think protein and veggies, not potato chips and cookies.
Stress, Hormones, and Your Weight
In addition to your daily choices, there are behind-the-scenes factors that can cause weight gain when you are stressed. Hormones affect your metabolism and can cause weight gain when they are not balanced. Too much stress, for example, raises levels of a hormone called cortisol. Cortisol increases raise your hunger levels, which can lead to you overeat. It also affects your fat storage. You might gain more fat in your abdominal area, which is a health risk for diabetes, heart disease, and more.
Tips for Chilling Out
The first trick for relaxing is to get over your guilt. It is not only okay to kick back, but it is healthy. It may be surprisingly tough when you are out of practice, though. Here are some ideas for stepping back from your busy life and giving your mind a chance to recover for a healthier body.
Set aside 10 minutes for yourself every day. Meditate, take a bath, read, or do something else that is just for you. Get more sleep if you find yourself waking up tired or struggling to get through the day. Exercise most days. A quiet stroll on the beach or a hike may seem like out-of-reach dreams, but any exercise helps clear your mind. Restorative yoga, a cycling class, and home exercise DVDs all do the trick. Stretch. It loosens your muscles and gives you a chance to think through your day. Weight loss surgery success takes a lot of hard work, but there are some ways to get more bang for your buck without working harder. Take a chill pill, and you might find that the extra relaxation gives you the strength and stamina to lose more weight.

The Right Mindset for Smart Decisions
It is no surprise that you are at your best when you are rested, relaxed, and confident. That goes for almost every aspect of your life, and it holds true for weight loss. Thinking clearly lets you “weigh” the consequences of the hard-boiled egg versus the French fries for a snack so you can see the benefits of choosing the egg for weight loss outweigh the benefits of choosing the fries for a few minutes of pleasure.
Self-confidence also lets you make the right choices. When you are confident, you know that you have the power to choose. You realize that are not a victim of circumstances, and you do not need to eat something just because it is available to you. You know that you have the power to say no to the things you should not eat, and the power to find the things you should.
Better Sleep, Better Choices
Sleep is not just a luxury to feel guilty about. Adequate sleep may be the missing key to your weight loss program. When you get enough sleep, you have lower levels of a hormone called ghrelin. Ghrelin makes you hungry, and less ghrelin helps keep hunger in check. Getting enough sleep also lowers carb and sugar cravings and gives you the strength to make rational decisions. Think protein and veggies, not potato chips and cookies.
Stress, Hormones, and Your Weight
In addition to your daily choices, there are behind-the-scenes factors that can cause weight gain when you are stressed. Hormones affect your metabolism and can cause weight gain when they are not balanced. Too much stress, for example, raises levels of a hormone called cortisol. Cortisol increases raise your hunger levels, which can lead to you overeat. It also affects your fat storage. You might gain more fat in your abdominal area, which is a health risk for diabetes, heart disease, and more.
Tips for Chilling Out
The first trick for relaxing is to get over your guilt. It is not only okay to kick back, but it is healthy. It may be surprisingly tough when you are out of practice, though. Here are some ideas for stepping back from your busy life and giving your mind a chance to recover for a healthier body.
Set aside 10 minutes for yourself every day. Meditate, take a bath, read, or do something else that is just for you. Get more sleep if you find yourself waking up tired or struggling to get through the day. Exercise most days. A quiet stroll on the beach or a hike may seem like out-of-reach dreams, but any exercise helps clear your mind. Restorative yoga, a cycling class, and home exercise DVDs all do the trick. Stretch. It loosens your muscles and gives you a chance to think through your day. Weight loss surgery success takes a lot of hard work, but there are some ways to get more bang for your buck without working harder. Take a chill pill, and you might find that the extra relaxation gives you the strength and stamina to lose more weight.

The Right Mindset for Smart Decisions
It is no surprise that you are at your best when you are rested, relaxed, and confident. That goes for almost every aspect of your life, and it holds true for weight loss. Thinking clearly lets you “weigh” the consequences of the hard-boiled egg versus the French fries for a snack so you can see the benefits of choosing the egg for weight loss outweigh the benefits of choosing the fries for a few minutes of pleasure.
Self-confidence also lets you make the right choices. When you are confident, you know that you have the power to choose. You realize that are not a victim of circumstances, and you do not need to eat something just because it is available to you. You know that you have the power to say no to the things you should not eat, and the power to find the things you should.
Better Sleep, Better Choices
Sleep is not just a luxury to feel guilty about. Adequate sleep may be the missing key to your weight loss program. When you get enough sleep, you have lower levels of a hormone called ghrelin. Ghrelin makes you hungry, and less ghrelin helps keep hunger in check. Getting enough sleep also lowers carb and sugar cravings and gives you the strength to make rational decisions. Think protein and veggies, not potato chips and cookies.
Stress, Hormones, and Your Weight
In addition to your daily choices, there are behind-the-scenes factors that can cause weight gain when you are stressed. Hormones affect your metabolism and can cause weight gain when they are not balanced. Too much stress, for example, raises levels of a hormone called cortisol. Cortisol increases raise your hunger levels, which can lead to you overeat. It also affects your fat storage. You might gain more fat in your abdominal area, which is a health risk for diabetes, heart disease, and more.
Tips for Chilling Out
The first trick for relaxing is to get over your guilt. It is not only okay to kick back, but it is healthy. It may be surprisingly tough when you are out of practice, though. Here are some ideas for stepping back from your busy life and giving your mind a chance to recover for a healthier body.
Set aside 10 minutes for yourself every day. Meditate, take a bath, read, or do something else that is just for you. Get more sleep if you find yourself waking up tired or struggling to get through the day. Exercise most days. A quiet stroll on the beach or a hike may seem like out-of-reach dreams, but any exercise helps clear your mind. Restorative yoga, a cycling class, and home exercise DVDs all do the trick. Stretch. It loosens your muscles and gives you a chance to think through your day. Weight loss surgery success takes a lot of hard work, but there are some ways to get more bang for your buck without working harder. Take a chill pill, and you might find that the extra relaxation gives you the strength and stamina to lose more weight.

The Right Mindset for Smart Decisions
It is no surprise that you are at your best when you are rested, relaxed, and confident. That goes for almost every aspect of your life, and it holds true for weight loss. Thinking clearly lets you “weigh” the consequences of the hard-boiled egg versus the French fries for a snack so you can see the benefits of choosing the egg for weight loss outweigh the benefits of choosing the fries for a few minutes of pleasure.
Self-confidence also lets you make the right choices. When you are confident, you know that you have the power to choose. You realize that are not a victim of circumstances, and you do not need to eat something just because it is available to you. You know that you have the power to say no to the things you should not eat, and the power to find the things you should.
Better Sleep, Better Choices
Sleep is not just a luxury to feel guilty about. Adequate sleep may be the missing key to your weight loss program. When you get enough sleep, you have lower levels of a hormone called ghrelin. Ghrelin makes you hungry, and less ghrelin helps keep hunger in check. Getting enough sleep also lowers carb and sugar cravings and gives you the strength to make rational decisions. Think protein and veggies, not potato chips and cookies.
Stress, Hormones, and Your Weight
In addition to your daily choices, there are behind-the-scenes factors that can cause weight gain when you are stressed. Hormones affect your metabolism and can cause weight gain when they are not balanced. Too much stress, for example, raises levels of a hormone called cortisol. Cortisol increases raise your hunger levels, which can lead to you overeat. It also affects your fat storage. You might gain more fat in your abdominal area, which is a health risk for diabetes, heart disease, and more.
Tips for Chilling Out
The first trick for relaxing is to get over your guilt. It is not only okay to kick back, but it is healthy. It may be surprisingly tough when you are out of practice, though. Here are some ideas for stepping back from your busy life and giving your mind a chance to recover for a healthier body.
Set aside 10 minutes for yourself every day. Meditate, take a bath, read, or do something else that is just for you. Get more sleep if you find yourself waking up tired or struggling to get through the day. Exercise most days. A quiet stroll on the beach or a hike may seem like out-of-reach dreams, but any exercise helps clear your mind. Restorative yoga, a cycling class, and home exercise DVDs all do the trick. Stretch. It loosens your muscles and gives you a chance to think through your day. Weight loss surgery success takes a lot of hard work, but there are some ways to get more bang for your buck without working harder. Take a chill pill, and you might find that the extra relaxation gives you the strength and stamina to lose more weight.

Pre-Op Diet
The pre-op diet has a few purposes. The critical one is to shrink your liver so it’s not blocking your surgeon’s view of your insides during surgery. That makes your operation easier and safer.
The pre-op diet also helps you lose weight. That may be surprising since you’re expecting to start your weight loss after surgery, but it’s actually a good idea to start losing weight beforehand. In fact, the more you lose before surgery, the safer surgery will be, and the better you’ll feel afterwards.
Different surgeons suggest different pre-op diets. The diet has about 1,000 calories. It could depend on lean proteins and other nutrient-rich foods, or it could be a liquid diet with protein shakes. Or, it could be a combination of the two, with each day including two protein shakes as meal replacements plus one meal with vegetables and protein.
The pre-op diet can last from a few days to several weeks or even months. In general, the longer you’re on it, the better. You’ll lose more weight, shrink your liver more, and gain confidence that you’ll be able to continue a strict eating program long-term after surgery.
Get in Shape
Why exercise before surgery? One reason is that, like with a good diet, it can make surgery safer. In this case, it’s because exercising can strengthen your heart, lungs, and blood vessels. Of course, exercise also burns calories and can help you lose a little extra weight before surgery.
Another reason to get in shape before surgery is because it will make recovery easier. Many weight loss surgery patients find that walking around the house and then the neighborhood is their best tool for fighting post-op pain. If you’re used to being active before surgery, you’ll have an easier time walking after surgery.
You don’t need to go crazy on your pre-op exercise regimen. If you’re not used to exercising, start small. As long as your doctor approves you to be active, just find a few minutes each day to walk at a comfortable pace.
Clean and Stock the Kitchen
Fact: you can’t eat food that’s not there.
So, clean out your kitchen. Get rid of sugary desserts, starchy snacks, and fatty meats and cheeses. Anything you know you shouldn’t be eating shouldn’t be in your kitchen. Get rid of it before surgery because for weeks after surgery, you won’t be physically able to carry out heavy trash bags filled with forbidden foods.
Once your kitchen is cleaned out, stock it up! At least get the protein shakes and powders you’ll need for weeks or more after surgery. Consider getting some flavored water in case you’re unable to tolerate water post-op. You can also stock up on non-perishable staples, such as canned chicken and tuna, frozen fruit and vegetables, and instant oatmeal packets.
Take Your Nutritional Supplements
You know you’ll be taking nutritional supplements post-op. If you have the sleeve or bypass, you’ll be taking them for life. With the band, you’ll need supplements for months, years, or life. Did you know you shouldn’t wait until after surgery to start taking your supplements?
At a minimum, take a multivitamin beginning when you start your pre-op diet. Even if you’re eating a balanced diet, the supplement helps make sure your body has the nutrients it needs to heal your surgery wound. Also, it’s an insurance policy so that if you have trouble eating and swallowing supplements for a few weeks after surgery, your body will still have a good store of nutrients in reserve.
Practice Your Healthy Eating Habits
Consider the pre-op period practice for the post-op diet. That includes eating slowly, measuring portions, and choosing nutrient-dense instead of processed, high-calorie foods. Also consider making exercise a habit now, so it’s easier to get back to it after surgery.
You cannot guarantee an easy surgery, but you can certainly do a few things to improve your chances. Use these tips to take control of your pre-op prep as soon as you’re ready to lose weight and get healthy!

1. Hummus. Despite being made from chickpeas, the average store bought hummus has only 1 gram of protein per tablespoon. Instead, opt for homemade hummus, homemade black bean dip or homemade Tzatziki (made with Greek yogurt) as dips for your veggies.
All of these dips are significantly higher in protein when made at home compared to their store-bought counterparts. 2. Chicken broth. Surprisingly, the average store bought chicken broth has only 1-3 grams of protein per cup. For this reason, your bariatric team likely recommended you choose higher protein soups immediately after surgery (ex. milk based soups or pureed legume soups).
Instead, opt for more filling thicker soups, such as a curried lentil soup, a roasted red pepper black bean soup or a hearty chili. 3. Cream cheese. Despite ‘cheese’ being in its name, the average store bought cream cheese has only 1 gram of protein per tablespoon.
Instead, opt for ricotta cheese (with a sprinkle of sunflower seeds and a drizzle of honey!) or peanut butter on your morning toast. 4. Quinoa. Quinoa is a filling grain product not because of its protein content, but more because of its fibre content. While quinoa is the only grain listed as a ‘complete’ protein, it only has 2 grams of protein per ¼ cup of cooked quinoa.
Always top your quinoa with a true protein source such as meat, fish, legumes, tofu or tempeh to make your meal truly balanced. Quinoa should not be the main event! 5. Almond/Cashew/Rice/Coconut milk. Despite these beverages having ‘milk’ in their name, these alternative milks contain on average a measly 1 gram of protein per cup.
Instead, opt for cow milk or soy milk when you are looking to add an extra splash of protein to your cereals, oatmeal or smoothies. Moral of the story? Don’t let misleading product names or sneaky advertising fool you! Get the facts. Always double check the nutrition facts tables on the back of your foods to learn the full story.
- Monica & Lisa

Paperwork and Documentation
Photo ID. Credit card, checkbook, and/or cash. List of contacts. List of questions and notebook to take notes. Insurance card, letter of reimbursement acceptance, or any other paperwork. A list of your medications. Passport or passport card Visa Bring a photo ID and any money you will need. You may not need any if you are going to a local hospital and your insurance covers your surgery. You may need a lot if you are self-pay and payment is due at the time of service. Bring money for any incidentals, such as a taxi ride home or to the airport. Bring any insurance paperwork you have if your insurance is helping to cover your surgery. Also bring a list of contacts such as family and friends that you can call if you need help. Include your doctor on the list. You or your surgeon may need to ask about medical conditions or medications that you are on.
You need to bring the proper documentation if you are going outside the country for your bariatric surgery. At the least, you need a passport or passport card, and to be on the safe side, you should be sure it expires at least 6 months after your scheduled return date. You may need a visa for some countries, although not for Mexico if you are American.
Clothing
Slippers or socks with non-slip rubber soles or grips. Loose-fitting clothes to wear home. A change of underwear. You will wear the hospital’s gown, but should bring something loose-fitting to wear when you are discharged. Be sure the waist is very loose and the outfit is easy to slip on since you will be in some pain and will not be very agile after surgery! A gown or dress can be best. Non-slip slippers or socks will let you walk around when you can without needing to put on shoes and without risking falling when you are tired and weak.
Do not take expensive clothes, tight fitting clothes, or accessories.
Toiletries
Toothbrush, toothpaste, deodorant, soap or body wash, shampoo, and conditioner. Lip balm and lotion or Vaseline. Hair ties. Baby wipes Just take the basics. Keep your teeth clean, and take what you need for a shower, if you have time to take one. You might feel very dry after surgery. Lip balm can keep your lips from getting too chapped, while lotion can keep your skin moisturized. A scrunchie or elastic hair band can keep your hair out of your face if you have long hair, and baby wipes can help you freshen up without much effort.
Go light with your toiletries. Do not bother taking makeup since you will not have time to put it on, and you probably will not have the energy, either!
Electronics and Entertainment
Phone and charger. Book or eReader with books on it. Crossword puzzles or other paper or electronic games. Movies. Do not forget your charger for each device!
Time will probably pass very quickly in the hospital and you may not have a chance to get to any of your entertainment. You may also be too tired or distracted to focus on it.
Food and Drink
Tea bags and water enhancers. Protein powders and shakes. Water bottle. Protein blender bottle. Your first priority after weight loss surgery will be to stay hydrated. Water can taste funny, so you might want to pack some water enhancer powder or flavor drops. Decaffeinated herbal tea bags are easy to pack, too. Just make sure you let the tea cool before you sip it so it does not hurt your surgery scar. A water bottle and protein blender bottle can be useful for the trip home.
You do not need to take any solid food since you will not be eating it for several days to weeks after weight loss surgery.
For Your Health and Comfort
Pillow. Medications. Ear plugs and face mask. CPAP machine. Gas-X. Throat lozenges. A pillow on your lap can make your ride home much more comfortable. It can also help you sleep better in the hospital if you are fussy. Ask the hospital about which medications to bring, whether you should bring your own CPAP machine, and how they feel about you using GAS-X to combat your post-op flatulence.
Do Not Bring
Jewelry. Irreplaceable keepsakes, such as photos. A simple rule of thumb is if you do not need it and do not want to lose it, do not take it. This goes for pricey items, such as designer handbags and jewelry, and for anything irreplaceable, such as family photos.

For equipment, think about bringing a shaker cup or small blender to mix protein shakes, carry protein powder with you (try single serve packets or put a single serving of protein powder in a small container or small zip bag.), carry a stash of utensils (plastic forks, spoons and knives), and bring clean up helpers (paper towels, napkins or wet wipes). If you are going to a hotel that has a microwave, bring microwave-proof dishes or paper plates to heat a frozen meal or leftovers. A small coffee maker can make a decaf cup of coffee you can add vanilla protein to make a latte or chocolate to make mocha type drink. Drink it hot or cool it down and put ice in it. If make a hot drink, keep the temperature under 140 degrees.
If traveling in a car, bring a cooler packed with protein drinks, cheese sticks, cottage cheese, hard boiled eggs, light yogurt or protein snacks like the P3 Protein Packs. You can either buy the individual servings of yogurt or cottage cheese or get a larger container of these foods and divide into small, plastic containers. Be prepared to stop by a grocery store to purchase single servings of yogurt or cottage cheese. There are veggie-fruit-protein snack packs now in many of the produce section of grocery stores. Some convenience stores carry protein shakes and protein bars. These are usually found on shelves towards the back of the store. Other protein snacks include protein chips (Quest, Kay’s Naturals) and protein bars. Look for protein bars that have more protein than carbohydrates such as brands like Premier Protein, Pure Protein, Six Star Nutrition, Quest and Nature Valley Protein Bars. Pouches of tuna or salmon, or the tuna and chicken salad kits to make an easy meal. Softer texture jerky and nuts are other protein options. Pack your bags and pack your protein to have a great trip!

Unicorns are symbols of healing and peaceful strength, but what kind of magic do you get from a Unicorn Frappuccino? It is not the magic you want as a weight loss surgery patient. Here is the truth about the drink that is less magical than it is terrifying. To set the stage, let us tell you that an actual health department warned consumers about the drink on its Facebook page!
Does This Drink Make My Butt Look Big?
Well, yeah, kinda. The standard 16-oz Grande Frappuccino with whole milk and whipped cream has 410 calories. That may be a third or more of your daily goal, and those calories are not from filling nutrients. Most of them are from simple sugars that spike your blood sugar levels and lead to hunger within an hour or two. Cave into your craving for the 24-oz Venti blend, and you are looking at 500 calories. they are not the filling kind.
Sugar for a Day…or Week
The real problem here is the sugar. The exceedingly high sugar content is no surprise when you consider that sugar is an ingredient in the drink’s combination of Frappuccino syrup, mango syrup, blue drizzle, and classic syrup. The default Grande with whole milk has 59 grams of sugar. To put this into perspective, that is about twice the maximum amount of added sugars you should have in a day according to experts including the World Health Organization and the American Heart Association.
Sugar has empty calories without essential nutrients; it bumps up your blood sugar and is linked to diabetes, and it makes weight loss even harder because it leads to more sugar and carb cravings. The lowest sugar version is an improvement, but still nothing to brag about. A tall 12-oz Unicorn Frappuccino made with almond milk has 33 grams of sugar, still more than your daily maximum goal.
Where Is the Protein?
As a weight loss surgery patient, you are probably aiming for at least 65 grams of filling protein per day. A simple rule of thumb when choosing your healthy foods and beverages is to make sure you get at least 2 grams of protein for every gram of sugar. A Unicorn Frappuccino is not going to help much! When you get a Grande, you are getting only 5 grams of protein – so you should limit sugar to 2.5 grams, not the 59 grams of sugar that are actually in the drink! You would really need some unicorn magic to help you justify that kind of choice
Beware Dumping Syndrome
Unicorn horns are reputed to be powerful antidotes to toxins, but this drink might put you in search of some magical healing powers! If you are prone to dumping syndrome, especially after gastric sleeve or gastric bypass surgery, beware the Unicorn Frappuccino. Besides weight loss and cravings, there is another reason your surgeon and nutritionist suggest limiting sugar intake: dumping syndrome. If you are prone, you might want to take your Frappuccino back home before you start drinking it, because you may want to be pretty close to a bathroom!
Delicious and Nutritious Alternatives
Weight loss-wise, you can do way better than a Unicorn Frappuccino without feeling deprived. If you want the taste of mango, try an Aloha Mango Smoothie. Blue Raspberry Protein Drink may do the trick if you want sweet and tart. Vanilla Cappuccino can give you the sweet, creamy flavor that can take you to a fantasy land. Each of these choices has 15 grams of protein and no more than 4 grams of protein. Now that is magic!

The first meeting with a patient preparing to have weight loss surgery, whether it be sleeve, bypass, or balloon, carries so much hope, anticipation, and excitement- that you can almost cut it with a knife. For many people, by the time they have reached the point of considering weight loss surgery, they have gained and lost hundreds of pounds. They finally have a beacon of hope in what was once a desolate psychological place of despair and hopelessness.
Trying to emphasize the need for simultaneous behavioral and psychological change, often makes me feel like Rachel Dratch in her SNL portrayal of Debbie Downer.
The reality is that there are many people who go into the surgery, carrying a magic bullet fantasy who don't intend to change anything about their lifestyle or psychological landscape, and that actually still works - for a while....
The sheer reduction in portion size over time would dictate that most will lose a significant amount of weight. There is no other way of losing weight that has such a fail safe element to prevent "cheating," or "relapse." You simply can't go overboard after the surgery, or you will get very sick and regret it.
However, after the party is over. All the folks have gone home, all the social reinforcement has diminished, and six to twelve months post- you are still faced with the demons that got you here in the first place; depression, past trauma, abuse, a bad relationship, lack of purpose, addictive propensities, boredom, loneliness, lack of a sense of self efficacy, etc.
Your Psychological Tool Belt is Here.

Baptism - go back to the drawing board when you know you've gotten off track. I am in the midst of potty training my three toddlers at the moment and am reminded of her directive if the kids start to have accidents more frequently that we need to go back to square one and do another three day round of the pants off dance off, where we are sequestered to our home for 72 solid hours so that I can act like a psychological seismograph and quickly put a peeing kid on the potty mid stream.
Same thing applies to bad habits or addiction. To have the same motivation and gusto you once came out of the gates with, you have to go back and come out of the gates again. Perhaps this means reading the literature that got you motivated to change in the first place. Maybe this means going back to OA meetings. This could mean training for a half marathon. Whatever helps to signify to you that another major shift is coming.
Psychological Absolvement- This is a layer of guilt that I see many who relapse, carry. This serves no one. In fact, it sometimes perpetuates the problem because when we feel bad, we do badder (that's a word right?). Understand that this journey you are on is not a simple downhill road, but a twisting, winding, and sometimes uphill battle. This struggle is all part of your process.
In any true change process or metamorphosis there is significant struggle, whether it be the caterpillar in its cocoon, or the crucible in the kiln.
Higher Desires- Make a list of what you at your best self feels and looks like. Are there famouss people or celebrities that have recovered from addiction that inspire you? Are there people in your life that live it with vigor that you would want to emulate?
Environmental prompts- make sure your life is surrounded by items that inspire and motivate you. It could be a beautiful quote on your mirror, a poem on your bedside journal, a beautiful picture on your phone's wallpaper, making sure your favorite health sites are showing up first in your social media feeds, making an effort to tune out negative social media, or triggering/toxic people. Whatever the things are that you know lend to you being your best self, need to be in place. Think of it like psychologically nesting for change.
Cons list- you need to have a list on your person or on your phone of all the reasons you did this in the first place; heart disease, hypertension, sleep apnea, chronic pain, not being able to keep up with the grandkids, poor sex life, feeling of embarrassment in public, social isolation, etc. These can be powerful reminders of why we started such an endeavor in the first place.
Spirituality- This doesn't mean religion but it can. If you have a solid faith- wonderful, use that. Allow your guiding principles to help you during your most vulnerable weak moments. If you don't have any form of spirituality - think about what that might look like for you; yoga, mindfulness, realignment with nature, serving your community.
Spirituality allows us to connect with our soul. It allows us to be in a place of openness and vulnerability without knowing all the answers. It provides us with the opportunity to have faith that everything is going to be alright even though things are really uncomfortable right now.
Daily/Weekly- What are you daily and weekly rituals that keep you on the right track? Make a list of the things you know you need to be doing daily and weekly to signify you are in a good space. Maybe daily it is drinking hot lemon water in the morning, meditation or "bed"itation, prayer, exercise, vitamins, meal prep. Then maybe weekly it is acupuncture, therapy, journaling, volunteering.
Try starting with these tools and see if you don't start to feel a sense of renewed motivation. For more tools, please check out the full psychological tool belt here. For my free supplemental course on weight loss, click here.

Paperwork and Documentation
Photo ID. Credit card, checkbook, and/or cash. List of contacts. List of questions and notebook to take notes. Insurance card, letter of reimbursement acceptance, or any other paperwork. A list of your medications. Passport or passport card Visa Bring a photo ID and any money you will need. You may not need any if you are going to a local hospital and your insurance covers your surgery. You may need a lot if you are self-pay and payment is due at the time of service. Bring money for any incidentals, such as a taxi ride home or to the airport. Bring any insurance paperwork you have if your insurance is helping to cover your surgery. Also bring a list of contacts such as family and friends that you can call if you need help. Include your doctor on the list. You or your surgeon may need to ask about medical conditions or medications that you are on.
You need to bring the proper documentation if you are going outside the country for your bariatric surgery. At the least, you need a passport or passport card, and to be on the safe side, you should be sure it expires at least 6 months after your scheduled return date. You may need a visa for some countries, although not for Mexico if you are American.
Clothing
Slippers or socks with non-slip rubber soles or grips. Loose-fitting clothes to wear home. A change of underwear. You will wear the hospital’s gown, but should bring something loose-fitting to wear when you are discharged. Be sure the waist is very loose and the outfit is easy to slip on since you will be in some pain and will not be very agile after surgery! A gown or dress can be best. Non-slip slippers or socks will let you walk around when you can without needing to put on shoes and without risking falling when you are tired and weak.
Do not take expensive clothes, tight fitting clothes, or accessories.
Toiletries
Toothbrush, toothpaste, deodorant, soap or body wash, shampoo, and conditioner. Lip balm and lotion or Vaseline. Hair ties. Baby wipes Just take the basics. Keep your teeth clean, and take what you need for a shower, if you have time to take one. You might feel very dry after surgery. Lip balm can keep your lips from getting too chapped, while lotion can keep your skin moisturized. A scrunchie or elastic hair band can keep your hair out of your face if you have long hair, and baby wipes can help you freshen up without much effort.
Go light with your toiletries. Do not bother taking makeup since you will not have time to put it on, and you probably will not have the energy, either!
Electronics and Entertainment
Phone and charger. Book or eReader with books on it. Crossword puzzles or other paper or electronic games. Movies. Do not forget your charger for each device!
Time will probably pass very quickly in the hospital and you may not have a chance to get to any of your entertainment. You may also be too tired or distracted to focus on it.
Food and Drink
Tea bags and water enhancers. Protein powders and shakes. Water bottle. Protein blender bottle. Your first priority after weight loss surgery will be to stay hydrated. Water can taste funny, so you might want to pack some water enhancer powder or flavor drops. Decaffeinated herbal tea bags are easy to pack, too. Just make sure you let the tea cool before you sip it so it does not hurt your surgery scar. A water bottle and protein blender bottle can be useful for the trip home.
You do not need to take any solid food since you will not be eating it for several days to weeks after weight loss surgery.
For Your Health and Comfort
Pillow. Medications. Ear plugs and face mask. CPAP machine. Gas-X. Throat lozenges. A pillow on your lap can make your ride home much more comfortable. It can also help you sleep better in the hospital if you are fussy. Ask the hospital about which medications to bring, whether you should bring your own CPAP machine, and how they feel about you using GAS-X to combat your post-op flatulence.
Do Not Bring
Jewelry. Irreplaceable keepsakes, such as photos. A simple rule of thumb is if you do not need it and do not want to lose it, do not take it. This goes for pricey items, such as designer handbags and jewelry, and for anything irreplaceable, such as family photos.

Paperwork and Documentation
Photo ID. Credit card, checkbook, and/or cash. List of contacts. List of questions and notebook to take notes. Insurance card, letter of reimbursement acceptance, or any other paperwork. A list of your medications. Passport or passport card Visa Bring a photo ID and any money you will need. You may not need any if you are going to a local hospital and your insurance covers your surgery. You may need a lot if you are self-pay and payment is due at the time of service. Bring money for any incidentals, such as a taxi ride home or to the airport. Bring any insurance paperwork you have if your insurance is helping to cover your surgery. Also bring a list of contacts such as family and friends that you can call if you need help. Include your doctor on the list. You or your surgeon may need to ask about medical conditions or medications that you are on.
You need to bring the proper documentation if you are going outside the country for your bariatric surgery. At the least, you need a passport or passport card, and to be on the safe side, you should be sure it expires at least 6 months after your scheduled return date. You may need a visa for some countries, although not for Mexico if you are American.
Clothing
Slippers or socks with non-slip rubber soles or grips. Loose-fitting clothes to wear home. A change of underwear. You will wear the hospital’s gown, but should bring something loose-fitting to wear when you are discharged. Be sure the waist is very loose and the outfit is easy to slip on since you will be in some pain and will not be very agile after surgery! A gown or dress can be best. Non-slip slippers or socks will let you walk around when you can without needing to put on shoes and without risking falling when you are tired and weak.
Do not take expensive clothes, tight fitting clothes, or accessories.
Toiletries
Toothbrush, toothpaste, deodorant, soap or body wash, shampoo, and conditioner. Lip balm and lotion or Vaseline. Hair ties. Baby wipes Just take the basics. Keep your teeth clean, and take what you need for a shower, if you have time to take one. You might feel very dry after surgery. Lip balm can keep your lips from getting too chapped, while lotion can keep your skin moisturized. A scrunchie or elastic hair band can keep your hair out of your face if you have long hair, and baby wipes can help you freshen up without much effort.
Go light with your toiletries. Do not bother taking makeup since you will not have time to put it on, and you probably will not have the energy, either!
Electronics and Entertainment
Phone and charger. Book or eReader with books on it. Crossword puzzles or other paper or electronic games. Movies. Do not forget your charger for each device!
Time will probably pass very quickly in the hospital and you may not have a chance to get to any of your entertainment. You may also be too tired or distracted to focus on it.
Food and Drink
Tea bags and water enhancers. Protein powders and shakes. Water bottle. Protein blender bottle. Your first priority after weight loss surgery will be to stay hydrated. Water can taste funny, so you might want to pack some water enhancer powder or flavor drops. Decaffeinated herbal tea bags are easy to pack, too. Just make sure you let the tea cool before you sip it so it does not hurt your surgery scar. A water bottle and protein blender bottle can be useful for the trip home.
You do not need to take any solid food since you will not be eating it for several days to weeks after weight loss surgery.
For Your Health and Comfort
Pillow. Medications. Ear plugs and face mask. CPAP machine. Gas-X. Throat lozenges. A pillow on your lap can make your ride home much more comfortable. It can also help you sleep better in the hospital if you are fussy. Ask the hospital about which medications to bring, whether you should bring your own CPAP machine, and how they feel about you using GAS-X to combat your post-op flatulence.
Do Not Bring
Jewelry. Irreplaceable keepsakes, such as photos. A simple rule of thumb is if you do not need it and do not want to lose it, do not take it. This goes for pricey items, such as designer handbags and jewelry, and for anything irreplaceable, such as family photos.

Paperwork and Documentation
Photo ID. Credit card, checkbook, and/or cash. List of contacts. List of questions and notebook to take notes. Insurance card, letter of reimbursement acceptance, or any other paperwork. A list of your medications. Passport or passport card Visa Bring a photo ID and any money you will need. You may not need any if you are going to a local hospital and your insurance covers your surgery. You may need a lot if you are self-pay and payment is due at the time of service. Bring money for any incidentals, such as a taxi ride home or to the airport. Bring any insurance paperwork you have if your insurance is helping to cover your surgery. Also bring a list of contacts such as family and friends that you can call if you need help. Include your doctor on the list. You or your surgeon may need to ask about medical conditions or medications that you are on.
You need to bring the proper documentation if you are going outside the country for your bariatric surgery. At the least, you need a passport or passport card, and to be on the safe side, you should be sure it expires at least 6 months after your scheduled return date. You may need a visa for some countries, although not for Mexico if you are American.
Clothing
Slippers or socks with non-slip rubber soles or grips. Loose-fitting clothes to wear home. A change of underwear. You will wear the hospital’s gown, but should bring something loose-fitting to wear when you are discharged. Be sure the waist is very loose and the outfit is easy to slip on since you will be in some pain and will not be very agile after surgery! A gown or dress can be best. Non-slip slippers or socks will let you walk around when you can without needing to put on shoes and without risking falling when you are tired and weak.
Do not take expensive clothes, tight fitting clothes, or accessories.
Toiletries
Toothbrush, toothpaste, deodorant, soap or body wash, shampoo, and conditioner. Lip balm and lotion or Vaseline. Hair ties. Baby wipes Just take the basics. Keep your teeth clean, and take what you need for a shower, if you have time to take one. You might feel very dry after surgery. Lip balm can keep your lips from getting too chapped, while lotion can keep your skin moisturized. A scrunchie or elastic hair band can keep your hair out of your face if you have long hair, and baby wipes can help you freshen up without much effort.
Go light with your toiletries. Do not bother taking makeup since you will not have time to put it on, and you probably will not have the energy, either!
Electronics and Entertainment
Phone and charger. Book or eReader with books on it. Crossword puzzles or other paper or electronic games. Movies. Do not forget your charger for each device!
Time will probably pass very quickly in the hospital and you may not have a chance to get to any of your entertainment. You may also be too tired or distracted to focus on it.
Food and Drink
Tea bags and water enhancers. Protein powders and shakes. Water bottle. Protein blender bottle. Your first priority after weight loss surgery will be to stay hydrated. Water can taste funny, so you might want to pack some water enhancer powder or flavor drops. Decaffeinated herbal tea bags are easy to pack, too. Just make sure you let the tea cool before you sip it so it does not hurt your surgery scar. A water bottle and protein blender bottle can be useful for the trip home.
You do not need to take any solid food since you will not be eating it for several days to weeks after weight loss surgery.
For Your Health and Comfort
Pillow. Medications. Ear plugs and face mask. CPAP machine. Gas-X. Throat lozenges. A pillow on your lap can make your ride home much more comfortable. It can also help you sleep better in the hospital if you are fussy. Ask the hospital about which medications to bring, whether you should bring your own CPAP machine, and how they feel about you using GAS-X to combat your post-op flatulence.
Do Not Bring
Jewelry. Irreplaceable keepsakes, such as photos. A simple rule of thumb is if you do not need it and do not want to lose it, do not take it. This goes for pricey items, such as designer handbags and jewelry, and for anything irreplaceable, such as family photos.

Paperwork and Documentation
Photo ID. Credit card, checkbook, and/or cash. List of contacts. List of questions and notebook to take notes. Insurance card, letter of reimbursement acceptance, or any other paperwork. A list of your medications. Passport or passport card Visa Bring a photo ID and any money you will need. You may not need any if you are going to a local hospital and your insurance covers your surgery. You may need a lot if you are self-pay and payment is due at the time of service. Bring money for any incidentals, such as a taxi ride home or to the airport. Bring any insurance paperwork you have if your insurance is helping to cover your surgery. Also bring a list of contacts such as family and friends that you can call if you need help. Include your doctor on the list. You or your surgeon may need to ask about medical conditions or medications that you are on.
You need to bring the proper documentation if you are going outside the country for your bariatric surgery. At the least, you need a passport or passport card, and to be on the safe side, you should be sure it expires at least 6 months after your scheduled return date. You may need a visa for some countries, although not for Mexico if you are American.
Clothing
Slippers or socks with non-slip rubber soles or grips. Loose-fitting clothes to wear home. A change of underwear. You will wear the hospital’s gown, but should bring something loose-fitting to wear when you are discharged. Be sure the waist is very loose and the outfit is easy to slip on since you will be in some pain and will not be very agile after surgery! A gown or dress can be best. Non-slip slippers or socks will let you walk around when you can without needing to put on shoes and without risking falling when you are tired and weak.
Do not take expensive clothes, tight fitting clothes, or accessories.
Toiletries
Toothbrush, toothpaste, deodorant, soap or body wash, shampoo, and conditioner. Lip balm and lotion or Vaseline. Hair ties. Baby wipes Just take the basics. Keep your teeth clean, and take what you need for a shower, if you have time to take one. You might feel very dry after surgery. Lip balm can keep your lips from getting too chapped, while lotion can keep your skin moisturized. A scrunchie or elastic hair band can keep your hair out of your face if you have long hair, and baby wipes can help you freshen up without much effort.
Go light with your toiletries. Do not bother taking makeup since you will not have time to put it on, and you probably will not have the energy, either!
Electronics and Entertainment
Phone and charger. Book or eReader with books on it. Crossword puzzles or other paper or electronic games. Movies. Do not forget your charger for each device!
Time will probably pass very quickly in the hospital and you may not have a chance to get to any of your entertainment. You may also be too tired or distracted to focus on it.
Food and Drink
Tea bags and water enhancers. Protein powders and shakes. Water bottle. Protein blender bottle. Your first priority after weight loss surgery will be to stay hydrated. Water can taste funny, so you might want to pack some water enhancer powder or flavor drops. Decaffeinated herbal tea bags are easy to pack, too. Just make sure you let the tea cool before you sip it so it does not hurt your surgery scar. A water bottle and protein blender bottle can be useful for the trip home.
You do not need to take any solid food since you will not be eating it for several days to weeks after weight loss surgery.
For Your Health and Comfort
Pillow. Medications. Ear plugs and face mask. CPAP machine. Gas-X. Throat lozenges. A pillow on your lap can make your ride home much more comfortable. It can also help you sleep better in the hospital if you are fussy. Ask the hospital about which medications to bring, whether you should bring your own CPAP machine, and how they feel about you using GAS-X to combat your post-op flatulence.
Do Not Bring
Jewelry. Irreplaceable keepsakes, such as photos. A simple rule of thumb is if you do not need it and do not want to lose it, do not take it. This goes for pricey items, such as designer handbags and jewelry, and for anything irreplaceable, such as family photos.

How do you know whether weight loss surgery is for you? Will it be the weight control solution you have been searching for for years? Or will it be a decision you regret? Nobody can answer that for you, but here are some considerations as you think about whether weight loss surgery is for you.
The Qualifying Criteria
You are not a candidate for bariatric surgery unless you meet certain criteria set by your surgeon or, if applicable, your healthcare coverage plan. The standard criteria are:
Body Mass Index (BMI) over 40 or BMI 35 with an obesity-related comorbidity, such as type 2 diabetes, high cholesterol, or sleep apnea. Confirmation that your obesity is not caused by an underlying condition that would make weight loss surgery ineffective. A psychological exam to show that you are capable of sticking to the post-op diet and lifestyle changes that are necessary. Previous documented attempts at losing weight with diet and exercise. Ineffectiveness of Previous Efforts
Weight loss surgery is a last resort, not a first try at losing weight. It is for patients who have been obese for years and who have tried to lose weight using lifestyle changes, such as a modified diet plan and a formal exercise program. Many weight loss surgery patients try “every diet under the sun” before deciding that it is time for WLS. They may have had trouble losing any weight at all, or may have lost weight initially but been unable to keep it off.
Readiness to Change
Weight loss surgery is just the beginning. The way you eat after weight loss surgery determines how well you will be able to control your weight for the rest of your life. You need to be ready to change if you want to be successful with weight loss surgery. No longer will you be able to down a pizza or hit the drive-through on a whim.
Are you ready to possibly:
Give up coffee and regular and diet soda? Cut sugary treats and fried foods, especially with gastric bypass? Pass on the alcoholic offerings at home, parties, and restaurants? Count protein, slash carbs, and measure portions? Addressing Other Issues
Weight gain does not always take place in a vacuum, and weight loss does not solve other problems you might have in your life. First, identify why you became overweight in the first place, and what is keeping you from losing the weight. Is weight loss surgery the answer, or do you need to first deal with an abusive relationship or lack of self-confidence, for example?
Emotional eating is a common reason for weight gain. If you tend to eat your feelings away, you are best off figuring out other ways to handle your feelings before you get surgery. Can you use walking as a form of therapy? Maybe you can join an in-person or online support group to turn to when you feel sad, lonely, or angry.
If your emotional eating is related to a specific problem, such as stress at work, your best bet may be to handle the problem before getting WLS. That could mean finding a healthy coping mechanism, or it could mean getting counseling to help you work through the source of stress. It could even mean finding a new job, as scary as that sounds.
Consider Replacement Addictions
Replacement addictions are common after weight loss surgery. They happen when you give up food – which can be an addiction – for a different addiction. Instead of turning to food for comfort, entertainment, or companionship, some weight loss surgery patients turn to “replacement addictions” or “cross addictions” They may take up smoking, or start to abuse alcohol. Replacement addictions can also be healthier than eating; some weight loss surgery patients become gym rats or take up gardening, sewing, or other hobbies.
As you consider weight-loss surgery, think about the possibility of food addiction being replaced by replacement addictions. What role does food play in your life now? What do you see replacing that emotional or physical role after surgery?
The decision to get weight loss surgery requires a lot of soul searching for most candidates. These points can help you work through some of the doubts you may have as you try to decide what is best for yourself.

Unicorns are symbols of healing and peaceful strength, but what kind of magic do you get from a Unicorn Frappuccino? It is not the magic you want as a weight loss surgery patient. Here is the truth about the drink that is less magical than it is terrifying. To set the stage, let us tell you that an actual health department warned consumers about the drink on its Facebook page!
Does This Drink Make My Butt Look Big?
Well, yeah, kinda. The standard 16-oz Grande Frappuccino with whole milk and whipped cream has 410 calories. That may be a third or more of your daily goal, and those calories are not from filling nutrients. Most of them are from simple sugars that spike your blood sugar levels and lead to hunger within an hour or two. Cave into your craving for the 24-oz Venti blend, and you are looking at 500 calories. they are not the filling kind.
Sugar for a Day…or Week
The real problem here is the sugar. The exceedingly high sugar content is no surprise when you consider that sugar is an ingredient in the drink’s combination of Frappuccino syrup, mango syrup, blue drizzle, and classic syrup. The default Grande with whole milk has 59 grams of sugar. To put this into perspective, that is about twice the maximum amount of added sugars you should have in a day according to experts including the World Health Organization and the American Heart Association.
Sugar has empty calories without essential nutrients; it bumps up your blood sugar and is linked to diabetes, and it makes weight loss even harder because it leads to more sugar and carb cravings. The lowest sugar version is an improvement, but still nothing to brag about. A tall 12-oz Unicorn Frappuccino made with almond milk has 33 grams of sugar, still more than your daily maximum goal.
Where Is the Protein?
As a weight loss surgery patient, you are probably aiming for at least 65 grams of filling protein per day. A simple rule of thumb when choosing your healthy foods and beverages is to make sure you get at least 2 grams of protein for every gram of sugar. A Unicorn Frappuccino is not going to help much! When you get a Grande, you are getting only 5 grams of protein – so you should limit sugar to 2.5 grams, not the 59 grams of sugar that are actually in the drink! You would really need some unicorn magic to help you justify that kind of choice
Beware Dumping Syndrome
Unicorn horns are reputed to be powerful antidotes to toxins, but this drink might put you in search of some magical healing powers! If you are prone to dumping syndrome, especially after gastric sleeve or gastric bypass surgery, beware the Unicorn Frappuccino. Besides weight loss and cravings, there is another reason your surgeon and nutritionist suggest limiting sugar intake: dumping syndrome. If you are prone, you might want to take your Frappuccino back home before you start drinking it, because you may want to be pretty close to a bathroom!
Delicious and Nutritious Alternatives
Weight loss-wise, you can do way better than a Unicorn Frappuccino without feeling deprived. If you want the taste of mango, try an Aloha Mango Smoothie. Blue Raspberry Protein Drink may do the trick if you want sweet and tart. Vanilla Cappuccino can give you the sweet, creamy flavor that can take you to a fantasy land. Each of these choices has 15 grams of protein and no more than 4 grams of protein. Now that is magic!

Pre-Op Diet
The pre-op diet has a few purposes. The critical one is to shrink your liver so it’s not blocking your surgeon’s view of your insides during surgery. That makes your operation easier and safer.
The pre-op diet also helps you lose weight. That may be surprising since you’re expecting to start your weight loss after surgery, but it’s actually a good idea to start losing weight beforehand. In fact, the more you lose before surgery, the safer surgery will be, and the better you’ll feel afterwards.
Different surgeons suggest different pre-op diets. The diet has about 1,000 calories. It could depend on lean proteins and other nutrient-rich foods, or it could be a liquid diet with protein shakes. Or, it could be a combination of the two, with each day including two protein shakes as meal replacements plus one meal with vegetables and protein.
The pre-op diet can last from a few days to several weeks or even months. In general, the longer you’re on it, the better. You’ll lose more weight, shrink your liver more, and gain confidence that you’ll be able to continue a strict eating program long-term after surgery.
Get in Shape
Why exercise before surgery? One reason is that, like with a good diet, it can make surgery safer. In this case, it’s because exercising can strengthen your heart, lungs, and blood vessels. Of course, exercise also burns calories and can help you lose a little extra weight before surgery.
Another reason to get in shape before surgery is because it will make recovery easier. Many weight loss surgery patients find that walking around the house and then the neighborhood is their best tool for fighting post-op pain. If you’re used to being active before surgery, you’ll have an easier time walking after surgery.
You don’t need to go crazy on your pre-op exercise regimen. If you’re not used to exercising, start small. As long as your doctor approves you to be active, just find a few minutes each day to walk at a comfortable pace.
Clean and Stock the Kitchen
Fact: you can’t eat food that’s not there.
So, clean out your kitchen. Get rid of sugary desserts, starchy snacks, and fatty meats and cheeses. Anything you know you shouldn’t be eating shouldn’t be in your kitchen. Get rid of it before surgery because for weeks after surgery, you won’t be physically able to carry out heavy trash bags filled with forbidden foods.
Once your kitchen is cleaned out, stock it up! At least get the protein shakes and powders you’ll need for weeks or more after surgery. Consider getting some flavored water in case you’re unable to tolerate water post-op. You can also stock up on non-perishable staples, such as canned chicken and tuna, frozen fruit and vegetables, and instant oatmeal packets.
Take Your Nutritional Supplements
You know you’ll be taking nutritional supplements post-op. If you have the sleeve or bypass, you’ll be taking them for life. With the band, you’ll need supplements for months, years, or life. Did you know you shouldn’t wait until after surgery to start taking your supplements?
At a minimum, take a multivitamin beginning when you start your pre-op diet. Even if you’re eating a balanced diet, the supplement helps make sure your body has the nutrients it needs to heal your surgery wound. Also, it’s an insurance policy so that if you have trouble eating and swallowing supplements for a few weeks after surgery, your body will still have a good store of nutrients in reserve.
Practice Your Healthy Eating Habits
Consider the pre-op period practice for the post-op diet. That includes eating slowly, measuring portions, and choosing nutrient-dense instead of processed, high-calorie foods. Also consider making exercise a habit now, so it’s easier to get back to it after surgery.
You cannot guarantee an easy surgery, but you can certainly do a few things to improve your chances. Use these tips to take control of your pre-op prep as soon as you’re ready to lose weight and get healthy!

Over the 8 years I have met with weight loss surgery patients, the one concept I find myself going over and over is this idea of becoming full from within. The idea that if we don't fill ourselves up intrinsically- we will always need some thing to fill the void, whether it be food, gambling, sex, drugs, or alcohol. The problem is- we always end up on empty, psychologically.
The next question often becomes, "ok so how do I fill myself up psychologically? I don't think I will ever be fulfilled because I have never been truly happy. I was not born a naturally happy person? I've spent most of my life feeling empty- how do I turn it all around now? I grew up with unhappy parents, how am I to unlearn all of that early programming?'
"Wondering if you're happy is a great shortcut to being depressed." - Annette Bening, 20th Century Women
I think, unfortunately happiness gets a bad rap. There is a wide misconception that for us to be fulfilled, or full from within- we need to be blissfully happy all the time, and that's just not the case. Not only is it untrue, but it is an unrealistic standard and one that sets people up for disappointment. Rather than always questioning how we SHOULD be feeling, we should just practice acceptance of whatever temporary state we happen to be in at the moment with non-judgement and non-attachment. Like busses, moods come around every five minutes.
Even therapist's aren't immune to life's ups and downs. Believe it or not, as a psychologist who literally wrote a book on Happiness, I have to remind myself certain mantras that help me keep my own life in balance and my happiness and fulfillment sustained. I actually have a list on my phone that says "things to remember," and page through it daily, when I'm feeling off track.

So if you're feeling off track yourself- first understand that you're human and give yourself a break + then thumb through my personal list of happiness tips, little pearls I've gained in my 37 years on this planet, and see if any of them might help to increase your happiness quotient today:
1) In silence, the heart begins to finish its unfinished business. I think I picked this up from a book I read about Sufism. In any case, I liked it and it stuck. Oftentimes, we think that we must actively and aggressively pray, yet Sufis believe that it is in the stillness that God comes to us.
Whenever my life gets a bit too chaotic with all the "should-ing" all over myself- I remind myself that it is often when I take pause, let go, and let God- that what is truly important, rises to the surface and I begin to reclaim my life instead of it claiming me.
2) Do more want-to's vs. have-to's every day. Someone once told me that the "have-to's" will never be done. I repeat- they will never be done. So we might as well splice in some time for the things that we thought we were going to do once they were done.
Take the scenic route to work, take a long walk and listen to that book on audible that you have been wanting to read for the last few months,go shopping with a friend, get a massage, take an extra long lunch and sit out in the sun, or just curl up with your loved one or pet.
A wise man once said "time you enjoy wasting, is not wasted time," and I couldn't agree more.
3) Happiness is not the absence of problems, but the ability to deal with them. I remember when I was in grad school, thinking "if I can just finish school- then I'll be the relaxed, happy go lucky person I want to be," then it morphed into, "once I get licensed," then "once I get married," then "once I have kids..." You get the idea.
It is not the situations or circumstances in our lives that determine if we are a happier person or not. It truly is the way in which we approach them as they come, that determines what type of person we are and how happy we will be. In the "car of life," that we all have to drive, will you wear stilettos or uggs?
4) Connection with others is key to fulfillment. I am an introvert by nature. I enjoy my downtime, and require coming back to my home base in silence, to relax and unwind. However, there is something inherent in our very nature about the need to feel connected to the world around us- introverts included.
My best girlfriend from childhood came out for a week a while back, and so I was unable to get caught up in the hamster wheel of daily activity. I was forced to be fully present and engaged with her for four days in a row. As a result, I was actually more grounded, more at peace, less anxious, and more optimistic about the future.
Whenever we notice our egoic drives propelling us towards isolation, judgement, rumination, or comparison- we should remind ourselves to get out and connect with our fellow man, and fakebook doesn't count.
5) Like attracts like. Happy attracts happy. When we find ourselves feeling left out, isolated, or out of touch with those around us- it is important to look at our recent focus. Are we always dwelling on the negative, gossiping about someone? You know the saying "what sally says about susie, says more about sally than susie."
Although, many of us sub-consciously believe that if we can just "get it out" about whatever is chipping away at us- it will somehow allay our negative feelings- it really doesn't. In fact, research supports that when we ruminate on negative feelings, it actually increases our negative feelings.
This doesn't mean we should all be superficial and "surface-y" towards everyone, but that we should work a bit harder to find the happy.
6) To receive abundantly, ironically we must give abundantly. It is engrained in our DNA to wake up each morning with a needs list: "when will I get that bonus?" "when will I hear back about that promotion," "when will she call me back?"
Yet, spiritually I truly believe that when we make the shift from "what can I get," to "what can I give?" It is a complete gamechanger. It's almost as if the universe aligns with us and says "yep you finally figured it out."
7) Choose your thoughts like you choose your clothes. Our minds are quick and fast like ferraris. They are an intricate and complex machine designed for ultimate performance, but just like we must use the right fuel for a Ferrari, we must also carefully select and filter which thoughts we allow to permeate our consciousness.
When you notice yourself feeling down, take a cognitive step back and look at what thoughts you were having. Most are unproductive. Choose to let them go. The same tool that created the problem (our mind) is not likely going to solve the problem.
8) Legitimately and truly don't care about what others think or do. I can honestly say that this is still a work in progress for me. I was born a people-pleaser, but as I get older, I realize the more I try to make others happier with me, the less happy I am with myself.
9) Go out into the world with your heart, not your brain. Yes, our brain is required for some part of our days. Otherwise, our bills wouldn't be paid, our tasks wouldn't get done, and our goals wouldn't be met. But, other than that- when we greet people, meet people, share with others, observe, smile, walk- it is quite a different experience to live in our heart space, in that emotional space that is more visceral than verbal.
10) Relish in the remarkable ride. I watched a movie a while back called "about time," and it was all about a man who had time travel figured out. He lived his day once all hurried and bothered about the little stressors of life, but then went back to live it again. He said he would just rest in the moment, relax, and relish in the remarkable ride that was his life.
I love this. After all the late notices have come, all our debt has fallen or risen, our weight has gone up and down, our kids get a failing grade in school, our lover breaks our heart, our cars break down... it always ends the same: none of us get out alive. So why not just sit back and enjoy the ride?

Addiction gets such a bad rap societally. It is one of the most difficult things to recover from, yet it is so socially stigmatized that we don’t often talk about it freely.

Food addiction is the most difficult addiction, in my opinion. Think about it:
what other addiction do you have to wear on your sleeve?
Alcoholics can drink to excess without anyone being the wiser. Pain pill addictions go unnoticed for years. Even people with addictions to cocaine, methamphetamines, and other hard drugs can go unnoticed for years. Gambling and sex addicts also go freely into society everyday without anyone raising as much as an eyebrow.

In addition to having to “wear their addictions on their sleeves,” - food addicts can’t ever have the luxury of quitting “cold turkey.” We can’t quit food. In OA they say, with drug and alcohol addiction recovery- you slay the dragon, with food addiction recovery- you still have to take it for a walk three times a day.

This is why understanding why we eat vs. just focusing on what we eat is so paramount in re-establishing a healthy relationship with food. If you’d like to take my free online course that helps you with this very concept, click here.

Author Laura McKowen talks about the concept of the “pregnancy principle,” when people are recovering from alcohol addiction. She talks about the idea that when a woman is pregnant it is societally acceptable to say “no” at any time. A woman can go to a party for a mere 15 minutes and say “hey I’m really tired, I think I am going to go home now,” and everyone responds with “of course, you need the rest,” or “you are caring for two now- you have to listen to your body.”

So why can’t one treat themselves with the same courtesy when recovering from food addiction. If you are at a party that has a bunch of triggering foods, a co-worker’s birthday party, a potluck, a restaurant where everyone has decided to order dessert- why does it feel so unacceptable to say “hey guys thanks for the great time, but I’m going to head home now.”

This is much in part due to inherent shame surrounding addiction. One feels that they should just be able to be like everyone else. Yet study after study has shown there are key genetic factors that often play into overeating, food addiction, and obesity.


We shouldn’t have to have another person inside of us to give ourselves permission to take care of ourselves.
Aren’t you enough?
Whether you are in the beginning stages of your weight loss surgery, or 6 years post- this month, try to look at your recovery the same way a pregnant woman looks at taking care of herself. If you know something is going to be too triggering, not fun, exhausting, mentally draining- either bow out politely, or go for a short period of time and excuse yourself when you’re no longer feeling it.

If you are interested in receiving more free weight loss help with the psychological part of recovery, please check out my free course here.