Gastric bypass surgery isn't necessarily the magic weight-loss bullet some people make it out to be. With these tips from a bariatric patient, you can make sure your surgery is a success, too.
3 Big Things I Wish I’d Known Before Having Weight Loss Surgery
Roughly 200,000 Americans undergo bariatric surgery every year. While these surgeries are a solution for people who need medical intervention to lose weight, it’s important to know that gastric bypass, gastric band and similar surgeries are not an end-all-be-all solution for healthy living.
As a bariatric patient myself, I can vouch for how difficult living life post-surgery can be. In fact, after losing 187 pounds, I struggled with unhealthy eating, vitamin deficiencies and just plain feeling bad. But after taking some advice from my doctor and practicing healthy living, I turned it all around. Here’s what I wish I’d known at the beginning of it all.
1. You’ll have post-surgery highs and lows.
In 2009, I underwent a Roux-en-Y gastric bypass surgery to improve my health. For more than a year after surgery, I felt that my recovery was going great. I had lost almost 200 pounds and was practically unrecognizable. But after another six months, I started to fall into bad habits: I didn’t take my supplements, ate too many bad carbs and didn’t exercise. I quickly gained back 20 pounds, then slowly gained more weight and began feeling unwell. After my primary care doctor ran blood tests, I found out that I had deficient levels of iron, vitamin B12 and vitamin D. This was my wake-up call!
2. You still need to change your lifestyle.
Instead of treating the procedure like a magic bullet, I had to reframe my perspective: Weight loss surgery is a tool to help you keep weight off. But it’s not the only tool—you also need to eight right and exercise. So take my tips on how to really thrive post-procedure.
- Make healthy ingredient swaps in your favorite recipes. After surgery, my advice is to have fun making healthy changes in your recipes. Reinvent old classics by swapping out veggies for pasta (these zoodles come to mind). Or try a new twist on a favorite, like hot wings for Buffalo-style cauliflower. Even try cauliflower rice in your favorite stir fry to add more vitamins and nutrients. Don’t know how to rice cauliflower? Don’t worry—it’s easy!
- Eat protein first:Â To get the most protein out of your meal, try to eat most of your proteins first (rather than empty carbs). I like salmon because it’s high in B vitamins and potassium.
- Opt for veggie snacks:Â Keep snack time healthy by munching on vegetables. Add a little more flavor with this yogurt dill dip (filled with Vitamin D and calcium!), but be sure to eat the appropriate serving following your bariatric weight management center guidelines.
- Guzzle that water:Â Staying hydrated is important for your overall health. To jazz up your intake, infuse your water with different flavors. My go-to recipe is orange, ginger and vanilla. Add a sliced orange, half teaspoon of vanilla extract and a pinch of ground ginger to two liters of water and chill. Or you can try these infused waters!
- Watch your carbs: You have to have a good balance of good carbs as part of the bariatric diet, but too many of the wrong carbs can mean weight gain. Instead of relying on the empty calories of comfort food, try satisfying but healthy substitutions like these recipes—so good and satisfying!
- Keep moving:Â Exercise daily and get your energy up by downloading some great tunes to keep you inspired.
3. Keep listening to your doctor.
Above all, make sure you take your multivitamin and supplements according to your bariatric weight managements centers guidelines, as well as follow the eating plan designed for you. This is so very important. And please get help if you need it! We all can be fragile and face some stumbling blocks along the way.
With these tips along with advice from your doctor, you should be able to see your way to a healthy lifestyle post-surgery.
Healthy comfort food, coming right up!
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Sweet Potato Black Bean ChiliMy whole family enjoys this sweet potato black bean chili, but my daughter especially loves it. I like to make it because it's so easy, comforting and flavorful. —Joy Pendley, Ortonville, Michigan
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Moroccan Chickpea StewFor a 30-minute-meal that's warm and vibrant, try this hearty Moroccan chickpea stew. It's packed with squash, veggies and warm spices, and fast enough that you can whip it up on a weeknight.
Clam ChowderEnjoy a big bowl of award-winning clam chowder, a traditional favorite from the New England coast. It's creamy and chock-full of clams, potatoes, bacon and more.
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Pumpkin LasagnaI especially like this comforting fall dish because it's vegetarian. Even friends who aren't big fans of pumpkin are surprised by this delectable lasagna. Canned pumpkin and no-cook noodles make it a cinch to prepare. —Tamara Huron, New Market, Alabama
Colcannon PotatoesEvery Irish family has its own colcannon recipe, since it's a classic potato and cabbage dish. My recipe comes from my father's family in Ireland. —Marilou Robinson, Portland, Oregon
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Easy White Chicken ChiliEasy white chicken chili comes together with hearty beans, ground chicken and a creamy broth. Dried herbs and chopped green chiles are all you need to season this comforting dish.
De-Lightful Tuna CasseroleThis mild, homemade tuna casserole will truly satisfy your family's craving for comfort food without all the fat! —Colleen Willey, Hamburg, New York
Spinach and Artichoke PizzaMy from-scratch pizza has a whole wheat crust flavored with beer. Top it with spinach, artichoke hearts and tomatoes, then add chicken or ham and fresh basil if you want to include meat. —Raymonde Bourgeois, Swastika, Ontario
Rich Baked SpaghettiIt takes a little longer to make baked spaghetti, but the difference in taste, texture and richness is well worth the time. I serve this lasagna-style dish with a tossed green salad and breadsticks for a hearty, healthy meal. —Betty Rabe, Mahtomedi, Minnesota
Black Bean Turkey ChiliThis busy-day chili is packed with flavor and nutrition! We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida
Basil Vegetable StrataI've been cooking this strata for years, and my family just can't get enough! Fresh basil gives the healthy brunch dish an added flavor boost. —Jean Ecos, Hartland, Wisconsin.
Zucchini Crust PizzaMy mother-in-law shared the recipe for this unique pizza with me. It's just right for brunch, lunch or a light supper. Loosen the nutritious zucchini crust from the pan with a metal spatula. —Ruth Denomme, Englehart, Ontario
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Onion Potato PancakesWhen Grandma prepared potato pancakes, she used an old-fashioned grater, great for potatoes but not for knuckles! With homemade applesauce, this sauce, this side dish complements a meal so well. I made these pancakes for my family and often served them as a main dish for light suppers.
Fresh Corn and Tomato FettuccineThis recipe combines delicious whole wheat pasta with fresh garden produce. It's tossed with heart-healthy olive oil, and a sprinkling of feta cheese gives it bite. —Angela Spengler, Tampa, Florida
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Spaghetti Meatball SupperIt was such a joy to come home and find my mom making spaghetti and meatballs for dinner. This recipe has always been dear to my heart. —Debbie Heggie, Laramie, Wyoming
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