Eating for Weight Loss- Tips for Success
Bariatric surgery, such as the Lap-Band procedure is a great first step in helping you to achieve your long term weight loss goal. While JSAPA Weight Loss Surgery is going to help you throughout the process by making it easier to eat less by preventing hunger and keeping you full for longer between meals, you need to be ready to make the necessary changes. Losing weight is just as much about lifestyle changes as it is about diet and exercise. Instead of thinking constantly about diet and nutrition, think about these simple tips on eating in general to help make the transition to a healthy weight a successful and enjoyable one.
- Reduce your portion sizes! Staring at an empty plate will only make your weight loss efforts feel like a chore. Use a smaller plate that will look full while holding less food.
- Take smaller bites! Try using a small fork to help slow you down while eating. This will help your body process food while you are eating, helping you to feel full while eating less.
- Chew slowly! In addition to taking smaller bites, spend more time chewing each bite fully and thoroughly. This is especially important after bariatric surgery to help with digestion. Try taking 30 seconds between each bite to prevent yourself from eating too much, too quick.
- Time your meals! Consider the 15 minute mark to be the golden rule. If you eat too quickly, under 15 minutes, you’re likely to consume more food than your body needs—meaning you will overeat. This is also likely if you’re eating too slowly, as in over 15 minutes. Taking too long can also cause chest pain and regurgitation in addition to hurting your weight loss goals.
- Don’t drink with your meal! It is important to stay hydrated by drinking water between meals throughout the day. Drink before and after you eat, but after bariatric surgery it is important not to consume liquids while eating.
- Pay attention! Get to know your body while eating, and be aware of the early signs of being full to prevent yourself from overeating.
- Be careful when trying something new! After surgery your stomach may be sensitive to new foods, so be careful when trying a new type of cuisine. In these cases, a simple taste will go a long way!
- Be careful with leftovers! Re-heating meat in the microwave can cause the meat to become tough and dry, which could be very hard for your body to digest following weight loss surgery.