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A weight loss plateau after bariatric surgery is quite common and can be frustrating, especially if you have experienced success thus far on your weight loss journey. You can feel defeated when the number on the scale doesn’t budge despite all the hard work you have put into your health journey.
8 Tips to Overcome a Weight Loss Plateau after Bariatric Surgery
A weight loss plateau after bariatric surgery can occur for several reasons, including after several weeks of extreme weight loss or the patient not following their dietitian’s recommendations. Yet, regardless of the cause, you want to overcome this weight loss plateau so you can get back on track to reaching your goal weight.
1. Track food intake
When patients hit a weight loss plateau after bariatric surgery, it is most likely due to consuming too many calories. Within the first few weeks of bariatric surgery, your diet will adjust accordingly, which can cause some confusion about what and how much to eat.
Therefore, we recommend bariatric patients track their food intake and energy expenditure for a week to see where they may be slipping up. Similarly, you want to be sure you measure out your food. This will give you an idea of how much and how frequently you eat, including your macronutrient breakdown between carbs, fats, and protein.
When you schedule a follow-up visit with your surgeon, bring the food diary with you so you can go over it together.
2. Eat more protein
Protein is a nutrient that helps you stay full longer and supports your muscles. Therefore, having protein every couple of hours during the day will help you stick to a low-calorie, low-carb diet.
A typical range for protein is 30 to 50% of your total caloric intake. The closer you are out from your bariatric procedure, the higher protein content we recommend, typically closer to 50%. This percentage is individual-based, so make sure you talk to your bariatric dietician or surgeon and follow their recommended guidelines.
3. Limit snacking
Snacking between meals can lead to a weight loss plateau after bariatric surgery due to the quality and quantity of food consumed. Most often, snack foods are full of carbohydrates and sugar. They are considered “low density” food items due to the lack of nutrition.
When you don’t sit down for planned meals, it is easy to overeat or eat foods that are not on your bariatric nutrition plan. Although we suggest bariatric patients eat five small meals daily, we also suggest they plan accordingly.
4. Plan your meals
Planning your meals will limit your snacking and grazing and ultimately help you to consume fewer calories. Also, when planning your meals, you can consider the macronutrient breakdowns recommended after bariatric surgery.
