After bariatric surgery, many patients experience significant weight loss initially, but it’s common to hit a plateau at some point. While this can be frustrating, it’s a natural part of the weight loss journey. Plateaus usually happen when the body adjusts to a new weight and activity level, but with some strategic changes, you can often restart progress.
Here are our top tips to help break through a weight loss plateau after surgery:
Increase protein
Eating lean protein can help you feel fuller for longer and burn calories. Protein is also essential for maintaining muscle mass, especially as you lose weight. Make sure that you include protein in every meal, like lean meats, eggs, or plant-based protein sources.
Review eating habits
After bariatric surgery, it’s easy to develop new habits that might not be as beneficial. Re-evaluate your portions, nutrient balance, and eating speed. Make sure to prioritise lean protein, fibre-rich vegetables, and minimise processed carbs and sugary foods.
Increase activity
If you’ve already incorporated exercise, consider varying your workouts with resistance training, interval training. Strength training, in particular, builds muscle, which boosts metabolism. You can also try increasing the intensity or duration of your workouts, or adding more physical activity throughout the day. For example, you can try walking more, doing gardening, or spring cleaning.
Manage stress
Stress can impact weight loss by leading to higher levels of cortisol, a hormone linked to weight retention. Mindfulness practices, yoga, walking and other stress management techniques can support weight loss efforts by reducing emotional eating.
Stay hydrated
Dehydration can slow down metabolism and make it easier to confuse thirst with hunger. Staying hydrated can help you feel full between meals and reduce snacking. Aim for at least 1.5 to 2 litres of water per day.
Consult your healthcare team
If you are struggling to overcome a plateau, reach out to your dietician. They can ensure you’re on the right path nutritionally and may help identify other potential factors, like hormonal imbalances or nutrient deficiencies, that could be slowing your progress. Sometimes, small adjustments to your plan or supplemental advice can make all the difference.
