It can be challenging for some people to remember to drink their water. If you have spent most of your life unhealthy, you might not have the best routine with drinking water. Here are a few tips to help you meet your water goals for the day:
Dehydration is something you need to take very seriously after surgery. Just like nutritional deficiencies, dehydration can be very dangerous. Some of the signs to look out for are feeling nauseous, feeling thirsty all the time, having a headache with a rapid heart rate, and having dark urine. Make sure you take note of these symptoms so you know what to look out for. Hold yourself accountable and remember that water is critical for your success as a bariatric patient. Drink! Drink! Drink!
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Are you still hungry post-weight loss surgery (WLS) even when you feel like you’ve eaten enough? Are you struggling with energy? Chances are, you may be cutting it too short in the protein or fiber department when choosing your meals and snack options. We totally get it — it’s challenging to “get it all right” after surgery. But with a little information and education that you can easily apply, you’ll feel more satisfied and sustain your energy levels. That's why choosing the right post-WLS snacks is crucial. Nourishing, high-fiber snacks packed with protein can help promote feelings of fullness and provide the energy patients need to power through the day. In this blog post, we'll discuss some delicious, high-fiber, high-protein snacks that can help you stay energized and satisfied post-WLS.
After WLS, protein becomes even more essential as it helps the body heal and recover. It also aids in maintaining muscle mass and preventing muscle loss. Protein can also keep you full and satisfied, helping you stick to your healthy eating plan. Aim for protein-rich foods such as lean meats, fish, eggs, dairy, and plant-based sources like beans and nuts.
Incorporating fiber into your diet after WLS is crucial for maintaining a healthy digestive system. Not only does it promote regular bowel movements, but it also helps control blood sugar levels and lowers the risk of heart disease. Aim for at least 25 grams of fiber per day from whole foods like fruits, vegetables, and whole grains to reap these benefits and keep your body running smoothly. By prioritizing fiber, you'll feel fuller for longer, making it easier to resist unhealthy snacking and maintain your weight loss.
1) Greek yogurt bowl. Yogurt bowls are absolutely amazing! They are versatile and allow you to create a heavenly combination of flavors and textures. Not only is yogurt packed with protein and calcium, but it's also great for gut health. Elevate your yogurt bowl with fresh fruits, nuts, and seeds that serve as your fiber. And don't forget the low-sugar granola for that satisfying crunch! For an added energy boost, sprinkle in a tablespoon of chia seeds loaded with protein and fiber.
2) Cottage cheese. Cottage cheese is a fantastic snack choice post-WLS! Packed with protein and low in calories (opt for the low-fat version), it's guaranteed to keep you feeling satisfied. Jazz it up by adding fresh berries, nuts, or ground flaxseed for extra fiber. For an extra protein boost, mix cottage cheese into scrambled eggs!
3) Apple & nut butter. Apples are a great source of fiber and antioxidants, while nut butter is a great source of protein and healthy fats. Together, they form a delicious snack that's easy to pack and take on-the-go. Be sure to choose a nut butter with no added sugars and enjoy the perfect balance of sweet and savory. Be sure to also try different types of apples, as you may prefer one type over the other when pairing with your nut butter.
4) Edamame. This is an all-in-one snack option, guys! Full of protein, fiber, and healthy fats, edamame may be on its way to being your new favorite snack. These little powerhouses can be steamed, roasted, or tossed into a salad, adding a whole new level of dimension and deliciousness to any meal. And the best part? You can find ready-to-eat roasted versions in various flavors, making them super convenient to carry in your bag and enjoy on the go!
5) Boiled eggs & veggies. When it comes to high-protein snacks, hard-boiled eggs are a classic choice that never disappoints. Not only are they a great source of protein and healthy fats, but they are also incredibly convenient to pack and carry around. However, to make your snack or meal more well-rounded and nutritious, you can add some fiber-rich fruits and veggies like carrots, cucumbers, and apple slices. This will not only contribute to your daily fiber needs but also add more variety and color to your lunch pack!
PS - Do you struggle with post-WLS heartburn symptoms and digestive discomfort? We developed a product specifically for bariatric patients to promote a calm, comfortable stomach after surgery. Be sure to check out our BariMelts Gastro Zen® chewable tablets.
Choosing high-fiber, high-protein snacks post-WLS can help improve energy levels and promote feelings of fullness. Greek yogurt bowls, cottage cheese and fruit, apple slices and nut butter, edamame, and boiled eggs and veggies are just a few examples of delicious, nourishing snacks that can power you through the day. As always, remember to listen to your body and its hunger cues. When you’re not feeling satisfied after a meal, ask yourself what you may have been missing to create balance within that meal. With the right snacks, you can maintain balance with your diet and overall WLS success.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
The road after WLS is a path that can feel solitary at times, especially when you’re navigating the intricacies of a new, transformed lifestyle. But imagine this... You have a fellow WLS buddy by your side, not only cheering you on, but also sharing the path with you step-by-step. That's the magic of an accountability partner, someone who can make all the difference in the world as you journey through this new world of weight loss and achieving wellness.
Post-WLS, the support of someone who truly “gets it” can be the extra push you need to stay on track. Here’s why an accountability partner is not just a nice-to-have but a vital support beam in your WLS journey. It's simple psychology. When you're answerable to someone other than yourself, the motivation to follow through on your commitments skyrockets. A partner can ensure you follow through with your daily goals and commitments.
Accountability partners are not always easy to find, but there are certainly places to look. Let’s explore how you can find this unique partner and ensure the partnership is as successful as possible!
1) Online communities & forums. Local or online meeting spaces specifically tailored for post-WLS patients are a great place to find like-minded people, especially if you’re new to an area. Here, you’re likely to meet someone who not only shares your experience but might also be hunting for a partner... Same as you!
2) Social media. In recent years, social media platforms like Instagram have gained a tremendous amount of popularity within the WLS community. This is a space of tell-all, share-all, where you can learn whatever it is you want to know about the successes and struggles of the WLS journey. Even patients-turned-coaches are aplenty on Instagram, along with top influencers in the industry. It shouldn’t be hard finding someone to adopt as your buddy, but doing your due diligence and getting to know people would be best before jumping right in and asking someone to buddy up with you.
3) Support groups. Support groups are an awesome way to connect with others on the same journey as you. Not only can you find support, but you might even meet some amazing individuals who are absolutely crushing it and attending to stay accountable and motivated. Some may have already achieved their goals and are now there to give back to others who were once in their shoes.
Take a moment to do an online search for support groups in your area, whether they're live or virtual. Trust me, attending these meetings will be a game-changer! You're bound to connect with someone who shares your aspirations and goals. Let's get started on this incredible path together!
4) Your bariatric surgery center. If you have a good relationship with your surgical team, your surgical center might be a great place to start. Sometimes, your providers can recommend a few patients who have been super successful in their own journey and would love to help someone in need. They may even have an existing buddy system set up within the program.
5) Your inner circle. Sometimes the best accountability partner exists within your circle. Maybe it’s a family member, a friend, or a work colleague who’s been through their own journey or transformation or is at least enthusiastic to be part of your WLS journey.
Now that you’ve found your partner, it’s time to lay the foundation for a successful accountability partnership. Use these tips to help your partnership thrive and get the most out of it.
1) Define expectations & goals. Once you find a prospective partner, have a heart-to-heart about what you need and what you expect. Are you just looking for daily check-ins about diet compliance, or do you want someone to exercise with you?
2) Schedule your check-ins. Structure is the superglue that keeps the accountability partnership in place. Decide when and how often you’ll touch base. Whether it’s daily texts or weekly Zoom calls, make sure both parties are comfortable with the commitment.
3) Transparency is key. You’ll have days when progress feels non-existent. Be open about slipping up. It’s not about judgment; it’s about accountability. A true partner will help you problem-solve instead of adding to your guilt.
4) Come up with a game plan. Work out a plan together for each of your health goals. This could include meal-prepping recipes, suggesting exercise routines, or even figuring out how to manage stress without relying on comfort food.
An accountability partner post-WLS is more than just someone to report to... It’s a co-patient, a co-conspirator in the adventure of a healthier life. But remember, the ultimate accountability lies within — partnership is there to supplement your drive, not replace it. So, whether you find your WLS soulmate online, within your local support group, or your best friend from childhood, the goal is shared health through shared efforts.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Are you considering swapping your coffee for something more functional and healthy? Say hello to matcha — the vibrant green, nutrient-rich powdered tea that has taken the wellness world by storm! While coffee has its perks (hello, caffeine!), it also has its downsides. Matcha, on the other hand, is proving to be a superfood swap that offers more functional benefits to your diet and wellness goals. After WLS, you really do have to ensure that each of the choices you make consistently holds value, as the number of opportunities you have to eat and drink is precious. So if you’re drinking coffee out of habit only, it’s time to think bigger and perhaps level up your caffeine game. Let’s compare coffee and matcha so you can decide if it’s worth it for you to swap out your standard coffee for a more beneficial option.
1) Antioxidants. When it comes to antioxidants, both coffee and matcha have their own unique advantages. While coffee has a higher concentration of antioxidants per serving, matcha boasts a wide variety of them! In particular, matcha contains a special type of antioxidant called catechins, which have been linked to various health benefits. These include improved heart health, lower blood pressure, and a reduced risk of cancer and stroke.
2) Let's talk about pH levels. Did you know that coffee is acidic while matcha is alkaline? Research shows that coffee has a pH level between 4.6 and 5, making it quite acidic. On the other hand, matcha has a pH level between 7 and 9, giving it an alkaline nature. This means that matcha is less acidic than coffee and can have a more alkaline effect on your body. But why does this matter? Well, if you're someone who experiences acid reflux, heartburn, or other digestive issues, consuming acidic beverages like coffee is likely to worsen your symptoms. Conversely, opting for alkaline beverages like matcha can help reduce acidity in your body, promoting better digestion, nutrient absorption, and overall health.
3) What about caffeine? We all know that coffee is infamous for its caffeine content, with around 95 mg per serving. However, for some people, this can be a bit too much, especially after WLS. It can lead to issues like acid reflux, heartburn, jitters, and anxiety and even negatively affect your appetite. Too much caffeine or calorie and sugar-loaded coffees can confuse these signals, and as a WLS patient, understanding and listening to your body (especially to hunger cues) is crucial.
On the other hand, matcha contains approximately 35 mg of caffeine per serving, which is significantly less than coffee. Plus, matcha has the added bonus of L-theanine, an amino acid that can counterbalance the jittery effects of caffeine and promote relaxation, giving you a somewhat sharp, focused feeling.
Looking to improve your energy levels after surgery? Did you know BariMelts B12 Plus is designed to support bariatric patients' mental clarity, energy, and mood?
4) Are you ready to try matcha? Here are some ways to make the most out of your matcha...
Get creative and experiment with matcha in your favorite beverages and treats. Your taste buds and your body will thank you for it!
Now, here's the key takeaway. It's not just about coffee or matcha itself, but what you add to them that truly matters. Excess sugars, artificial sweeteners, and flavors can diminish the health benefits of both beverages. So, think about why you're reaching for that cup and what you truly need to achieve your goals. Remember, it's important to prioritize your health, especially since you're likely enjoying these drinks daily. Make choices that align with your well-being, and enjoy the incredible benefits!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Rachel Ignomirello is a Bariatric Dietitian and Board-Certified Specialist in Obesity and Weight Management.
Embarking on a bariatric surgery journey often brings unexpected changes, and one such change that catches many by surprise is the change in hair. While experiencing hair shedding after surgery can be a source of concern, it's comforting to know that this is a common, usually temporary occurrence. This blog aims to provide insight and guidance on navigating through these hair changes.
1) How hair normally grows. Hair growth involves four key phases: anagen (growth phase), catagen (transition phase), telogen (resting phase), and exogen (shedding phase). During the anagen phase, hair actively grows. Catagen is a brief transitional stage, followed by telogen, where hair remains at rest. In the exogen phase, hair is released and sheds, completing the cycle. This entire cycle typically spans 3 months. Understanding these phases is key to recognizing changes in hair patterns, especially following events like bariatric surgery.
2) Hair changes post-surgery — what to expect. After bariatric surgery, many people experience a condition known as "telogen effluvium," a form of temporary hair shedding where a significant percentage of hair shifts into the telogen phase. Normally, only about 5-10% of a person's hair is in the telogen phase at any given time. However, in telogen effluvium, this percentage can significantly increase due to the stressors of surgery, hormonal changes, and rapid weight loss.
3) When do hair changes occur, and are they permanent? Typically, hair shedding starts around 3 months post-surgery, which is the length of the hair cycle. The good news is that this condition is temporary. Once your body adjusts and has strong nutrition, your hair growth cycle will return to normal within another 3-6 months. However, if hair loss continues beyond the first year, or if it's accompanied by symptoms like brittle nails or dry skin, it could indicate nutrient deficiencies. In these cases, consulting with your healthcare provider is important to address any underlying health issues.
4) Minimizing the risk of hair loss and the role of nutrition. To minimize hair loss and encourage regrowth after bariatric surgery, a strong focus on nutrition is essential. An adequate protein intake, typically between 60-80 grams per day, is necessary. While collagen is not a complete protein, it can be a beneficial supplement in a balanced diet to increase protein intake. Once ingested, collagen breaks down into amino acids. It's important to note that the body has its own priorities for these amino acids — they might be used for healing post-surgery or as a source of calories, rather than directly benefiting hair growth.
Taking bariatric vitamins is crucial for maintaining hair health after surgery. Essential nutrients such as iron and zinc are particularly important. Iron is key for red blood cell production, which in turn supports healthy hair growth, while zinc is crucial for hair tissue growth and repair. A standard bariatric multivitamin will provide enough of these vitamins and minerals.
5) Myths, facts, and creative solutions for hair changes. While there's a lot of misinformation about special shampoos and supplements for hair growth, it's important to note that most over-the-counter products have minimal impact on hair regrowth. Post-surgery hair shedding is more influenced by internal health rather than external hair treatments. Nonetheless, gentle hair care is recommended. For those looking to disguise hair thinning, options like different hairstyles, hats, hair fibers, root cover-up sprays, or volumizing products can be effective. Some patients opt for shorter haircuts to create the illusion of more volume, and some patients may try wigs or toppers. Additionally, managing emotional stress through relaxation techniques or support groups can be beneficial in mitigating hair shedding.
Remember, hair changes after bariatric surgery are generally a temporary condition. While people might notice your significant weight loss, hair shedding is usually less apparent. Importantly, your body is focused on critical functions like health and healing during this time — not hair. Managing these changes effectively involves understanding the condition, ensuring proper nutrition, and caring for your overall well-being. Over time and with appropriate care, your hair is likely to return to its normal growth pattern. If you have concerns about hair changes post-surgery, discussing them with your healthcare provider is always advisable.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Are you someone who has struggled with setting and achieving goals in the past? If so, you may find that setting standards instead can be a game-changer. After WLS, you’ve dedicated your time and efforts to changing your whole lifestyle, and goals are generally a part of the whole process. But sometimes, things just don’t align. Introducing... Standards!
Standards are specific guidelines that you set for yourself that serve as a benchmark for your success. They are more flexible than goals, and they allow you to celebrate progress instead of perfection. If you are someone who has undergone WLS, you may find that setting standards is a particularly helpful approach. In this blog post, we will explain why standards are the new goals and how you can set standards that will lead to long-lasting success.
1) Understanding the difference between standards and goals. Before we dive into how to set standards, let's first explore the difference between standards and goals. Goals are specific targets that you set for yourself, such as "losing 10 pounds in a month." While goals can be helpful, they are often rigid and can lead to feelings of failure if they are not met. Standards, on the other hand, are more broad and flexible. They are specific guidelines that serve as a benchmark for your success. For example, a standard could be "eating a balanced breakfast every morning" or "exercising for at least 30 minutes daily." Standards allow adaptation and adjustment as needed, making them a more sustainable approach. Who’s in?!
2) The benefits of setting standards. So, why should you consider setting standards for yourself? First, standards allow you to celebrate progress along the way. Instead of only celebrating when you meet a specific goal, you can feel proud of yourself each time you make progress towards your standard. Additionally, setting standards allows you to focus on the process rather than the outcome. By prioritizing healthy habits and behaviors, you are more likely to achieve long-lasting success instead of just a short-term goal.
3) How to set effective standards. When setting standards for yourself, it's important to make them specific and achievable. Aim to set standards that align with your overall health goals, such as eating balanced meals and getting regular exercise. Don't make your standards too strict or rigid as this can lead to feelings of failure if you don't meet them. Instead, focus on progress and celebrate each step towards achieving your standards.
4) Examples of standards for post-bariatric surgery patients. As someone who has undergone weight loss surgery, you may find that setting standards is a particularly helpful approach. Some examples of standards you could set for yourself include:
5) Celebrating progress towards your standards. Finally, it's important to celebrate progress towards your standards. Each time you make a healthy choice or meet one of your standards, take a moment to acknowledge and celebrate your success. This will help you stay motivated and committed to your healthy habits long-term.
Setting standards instead of goals is a powerful approach that can lead to sustained success in your weight loss journey. By prioritizing healthy habits and behaviors, you can achieve long-term results and celebrate progress along the way. Remember, standards are adaptable and flexible, so don't be too hard on yourself if you fall off track. Instead, focus on progress and celebrate each positive step towards achieving your standards. Whether you have undergone weight loss surgery or are simply looking to improve your overall health, setting standards is a meaningful step toward achieving your goals.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
If you have undergone weight loss surgery, you’re probably aware that a healthy diet and regular exercise are crucial to long-term weight management. However, exercise plays a particularly important role in supporting a healthy metabolism after WLS, which can help you maintain your weight loss and overall health. Exercise specifically helps with increasing muscle mass, which helps to burn fat, improve metabolism, maintain bone density, protect aging bones, and more. You may be wondering what types of exercise might be most beneficial for you after WLS, especially if you’ve never exercised... In this blog post, we will explore some of the best exercises you can do to support a healthy metabolism post-WLS.
1) Weight training. Want the best results for your time investment post-WLS? Start prioritizing resistance training! This type of exercise is crucial to focus on once you're cleared post-op. Although it's ideal to start a routine before surgery, it's never too late to begin. By adding weight training to your fitness regimen, you'll preserve your muscle mass during rapid weight loss and prevent your body from using it as fuel. So start your resistance training routine today because it's the ultimate game-changer for building muscle mass, revving up your metabolism, burning calories, and maintaining a healthy weight in the long run.
2) Cardiovascular exercise. Cardiovascular exercise is a great way to burn calories and increase your heart rate, which can improve circulation and cardiovascular health. Running, cycling, swimming, and any other form of moderate to high-intensity cardio can be beneficial as it will give your metabolism a boost and help you burn fat. Aim for cardiovascular exercise daily (or at least thirty minutes, five days per week), to support your WLS tool!
3) High-intensity interval training (HIIT). HIIT workouts are intense, short bursts of exercise that focus on rapid bursts of high-intensity activity followed by brief recovery periods. The intensity and effectiveness of HIIT make it a great way to support a healthy metabolism and burn calories. In addition, HIIT workouts can be tailored to individual fitness levels and can be done almost anywhere, making it a great option for those post-WLS. HIIT exercises usually incorporate both cardiovascular and strength training, allowing you to get both types of exercise in shorter amounts of time for equal benefit. This is the ultimate example of “work smarter, not harder.”
Looking to support your bone health after bariatric surgery? BariMelts Calcium Citrate comes in a great-tasting, smooth-dissolving tablet with the optimal ratio of D3 & Magnesium to maximize the Calcium benefits.
4) Yoga. While yoga is often associated more with relaxation and stress reduction, it can also help you maintain a healthy metabolism after WLS. Yoga movements and poses can help improve circulation and breathing, which can help you stay energized and maintain a healthy weight. Additionally, yoga can help you build flexibility, coordination, and balance, which can help you avoid injury while pursuing other forms of exercise. Of course, there are various types of yoga and some may focus more on strengthening movements versus relaxation. I recommend incorporating various yoga practices into a routine to improve mindset and strength.
5) Dancing. Dancing is an enjoyable way to exercise and improve your metabolic performance — not to mention it helps with stress relief because it’s fun and releases stored tension. Forms of dancing include Zumba, Hip Hop, Salsa, or anything else that incorporates various movements that require significant muscle exertion. Overall, dancing is a great way to burn calories while having fun! You can start by following videos online (or on your smart TV), or find a group fitness class in your local gym. Don’t forget to check out dance classes in the water if you need a more gentle form of exercise due to mobility issues, joint pain, or if you just want a different experience!
In conclusion, staying active and maintaining a healthy exercise regimen is an integral part of any WLS patient’s weight management journey. Incorporating a combination of resistance training, cardiovascular exercise, high-intensity interval training, yoga, and dancing can help you stay motivated and engaged while promoting long-term health and healthy metabolic performance. Need accountability? Start with a trainer to learn what’s best for you and your fitness level. Or begin in your living room to start experimenting with what you like! Anything counts as long as you’re making the effort to do it.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Rachel Ignomirello is a Bariatric Dietitian and Board-Certified Specialist in Obesity and Weight Management.
As a bariatric patient, online support groups can be a goldmine of information and shared experiences. But remember, not every group is a good fit. Venturing into the realm of online bariatric support groups can be like navigating a new city. Each group has its own culture and rules, much like every neighborhood has its unique vibe. Some may feel like a warm, welcoming community, while others might not be the right fit for your journey. Just like you'd look for the right neighborhood to live in, finding a group that aligns with your needs and values is crucial. Let's explore how to make this choice with confidence.
1) Understanding the purpose of the group. Is the group focused on post-surgery lifestyle tips, or is it more about pre-surgery preparation? For instance, you might find a group dedicated to meal planning post-surgery, which would be great if that's your current focus. Be cautious of groups that promise guaranteed weight loss results or where there's pressure to buy specific products. For instance, a group that's constantly promoting a particular brand of supplements over balanced nutrition.
2) Evaluating the quality of information shared. When sifting through advice in online groups, it's crucial to discern whether the guidance is rooted in scientific research and credible sources. A major red flag is the frequent promotion of unproven 'miracle' supplements or diets. While fellow patients can offer valuable support and shared experiences, they should not be your primary source of medical guidance. They are not a substitute for the professional guidelines set out by your bariatric program. Always prioritize information that aligns with the medical advice you've received from your healthcare providers.
3) Checking the credibility of moderators and members. Look for moderators who are either healthcare professionals or have a long history with bariatric health. For example, a group moderated by a registered dietitian, or a long-term post-op patient could offer more reliable guidance.
4) Privacy and safety measures. In a well-moderated group, you'll often find a pinned post or group description outlining rules about confidentiality and respectful interaction. For instance, a rule might state, "What's shared in the group stays in the group," emphasizing the importance of respecting member privacy. A red flag in such a setting would be noticing posts or comments where members' stories are mentioned outside the group, or if members' posts are screenshotted and shared without their permission.
5) Engagement and activity level. You should see regular posts from various members, with supportive and engaging comments. A healthy sign is also the presence of moderators actively participating in or facilitating discussions. Conversely, a red flag would be visible in a group where posts rarely receive responses or where the tone of interactions is competitive rather than supportive, like members trying to 'outdo' each other's experiences or achievements rather than providing genuine support.
Choosing the right online support group can be a game-changer in your health journey. When in doubt, take a test drive. Join and observe. Does the group provide a supportive and positive environment, or do you feel judged or pressured? If a group feels more stressful than helpful, it might not be the right fit. By keeping an eye out for these key factors, you can find a community that offers credible support and a positive environment.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
As a weight loss surgery patient, you’re probably looking for ways to make your life more active, which is why the standing desk trend has likely caught your attention. Standing desks are great for people who want to reduce their sedentary time and improve their working posture. However, if you’ve looked into standing desks before, you probably know that the fancier ones can be expensive. Thankfully, there are options that won’t break the bank. In this post, we’ll cover everything you need to know about standing desks, including how to choose the right one for you and your budget.
1) Benefits of standing desks. Before we get into the different types of standing desks, let’s quickly discuss why they’re so great. Standing desks can improve your posture, reduce back pain, and increase your calorie-burning potential. If you’re trying to maintain or lose weight after surgery, a standing desk is an excellent addition to your routine. Remember, every little bit counts!
2) Low-cost DIY option. Did you know that standing desks can be as simple as putting a stack of books on your desk and raising your computer to a comfortable height? This is an excellent option for anyone who isn't ready to commit to a full-standing desk but wants to give it a try. You can purchase a basic laptop stand for about twenty dollars or even DIY with a cardboard box. This cost-effective option is perfect if you're curious about standing desks but don't want to commit a lot of money. Check out this one: Laptop Stand
3) Manual standing desks. Manual standing desks are the most basic type and often the least expensive — although electric versions are becoming more affordable as standing desks become more popular. These desks are usually height-adjustable and can be raised and lowered manually. They’re a great option for people who want to try standing desks without investing too much money. Plus, because they don't have motors or wiring, they tend to have a longer lifespan than the automated ones. Check out this one: Manual Standing Desk
4) Mobile standing desks. Looking for a way to boost your productivity while working from home? Look no further! Say goodbye to the monotony of sitting in one place and say hello to the incredible freedom of a mobile standing desk. With the ability to easily move around to different locations, you can keep things fresh and exciting while getting your work done. Not only are these desks affordable, but they also take up minimal space compared to traditional standing desks. Check out this one: Mobile Standing Desk
5) Desktop converters. Desktop converters are a type of standing desk designed to sit on top of a desk that is already in use. Instead of replacing your current desk with a new one, you convert the top into a standing surface. This option is even cheaper than manual standing desks, and it doesn’t require you to purchase additional furniture. While you may lose a little bit of work surface area, they save you money and are a budget-friendly option. Check out this one: Desktop Converter
6) Mid-range standing desks. For a few hundred dollars, you can get a mid-range standing desk that is more comfortable and adjustable than cheaper options. These desks are usually motorized, so you can easily adjust the height. They’re perfect for people who will be standing for long periods and who want a little bit more comfort. Some mid-range standing desks also come with accessories like cable management systems, drawers, and more. Check out this one: Mid-Range Standing Desk
Standing desks are an excellent investment to help you lead a more active and healthy life. They're also surprisingly affordable, even if you can't afford the fancy ones that can cost over a thousand dollars. Manual standing desks, mobile standing desks, desktop converters, and mid-range standing desks are just a few of the options available at various prices. When choosing a standing desk, consider your budget, work area, and features needed. Despite what you may think, you don't need to break the bank to invest in your health and well-being.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
You’ve undergone the surgery, gotten past your post-op diet phases, and now have the energy to increase your movement! It's time to focus on the next steps of your journey. One aspect that often gets overlooked is building and using muscle after WLS (and eating enough to build, protect, and sustain muscle). It’s important to understand how essential muscle is for weight loss and maintenance and how paying attention to your macros can make all the difference. Let’s take a look!
1) Muscle speeds up your metabolism. Building muscle after weight loss surgery can help speed up your metabolism, which is essential for weight loss and maintenance. Simply put, the more muscle you have, the more calories your body burns at rest. It’s like your muscles are doing work for you! A faster metabolism means it’s easier to lose weight and keep it off in the long run.
2) Muscle helps with weight loss plateaus. After WLS, you’ll likely experience a plateau in your weight loss journey at some point. Plateaus look different for every individual. A plateau is when your weight loss slows down or stalls entirely for a short period, like 1-2 weeks, or for even more extended periods. One way to push past plateaus is to build and use muscle. Muscle burns more calories than fat, which can help jump-start your weight loss again.
3) Proper macros can help you build muscle. Macros, or macronutrients, refer to the three main components of food: protein, carbohydrates, and fat. It’s essential to understand how these macros affect your weight loss journey. For building and using muscle, eating enough protein to support muscle growth is crucial. Generally, weight loss surgery patients should aim for 60-80 grams of protein daily while ensuring they get enough carbohydrates and healthy fats. However, you’ll need to individualize your needs and will likely need more than the standard recommendation of the bare minimum protein needs. Protein builds muscle, so if increasing your muscle is what you’re aiming for, kick those goals up a notch. Many WLS patients aim for at least 100g of protein daily, while others may strive for much more. As you can see, it’s very dependent on individual goals. Be sure to check with your bariatric dietitian about your specific needs.
But it’s also not all about protein! When it comes to increasing activity and building muscle, you want to consume adequate calories, which many people struggle with post-op. Ensuring you are getting sufficient protein is great, but don’t forget about carbs and fats, which help to provide variety to your diet and add quality calories. You must ensure you are eating a good amount of quality and complex carbohydrates to fuel the body and to replete glucose in the muscles for future use. And don’t forget about those healthy fats! Keep fats plant-based, as they provide the quality nutrition you need daily.
4) Building muscle can improve mobility and quality of life. After WLS, you’ll likely experience improved mobility and quality of life. But building and using muscle can take this to the next level. Strong muscles can help with posture, reduce back pain, and make everyday activities easier. Plus, regular strength training can boost energy levels and mood overall. Feeling stronger can motivate you to do more daily and provide motivation and confidence.
5) Muscle maintains weight loss. Finally, building and using muscle is essential for maintaining weight loss after WLS. When you lose weight, you lose both fat and muscle. But if you don’t work to keep your muscle mass, your body will start burning fewer calories at rest, making it easier to gain weight back. Prioritizing strength training and proper macros, especially while you are losing weight at a rapid pace within the first six months (when patients tend to lose a lot of muscle if not being used), can help you maintain your weight loss and enjoy all the benefits that come with a healthier, happier life.
Building and using muscle after WLS is an essential piece of the puzzle when it comes to weight loss and maintenance. Paying attention to your macros, especially protein, can support muscle growth and improve overall quality of life. So, whether you’re just starting on your journey or are a long-time WLS patient, make sure you’re incorporating strength training and proper nutrition into your routine. Your body will thank you!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Weight loss surgery can be a life-changing procedure that can result in many positive changes in one’s overall health. However, the road to success after the procedure requires long-term discipline and the ability to stick to a healthy eating plan and lifestyle. One of the challenges faced by WLS patients is dealing with emotional eating or eating when not hungry. This counterproductive behavior can sabotage weight loss efforts and cause weight gain, but, more importantly, emotional distress and mental struggles can ensue if left unidentified. In this blog post, we'll explore the common triggers that lead to eating when not hungry and how to avoid them. Remember, everyone may have specific triggers besides these common ones.
Trigger #1: Boredom. One of the primary reasons people eat when not hungry is boredom. We may be idle or watching TV, and as a way to pass the time, we reach for something to eat. To avoid boredom eating, look for alternatives that keep your mind or body active, such as reading a book or taking a walk.
Trigger #2: Stress. Stress is one of the most common triggers of emotional eating. When under stress, our bodies produce cortisol, which can increase appetite and food cravings. Stress management techniques such as deep breathing or meditation can help reduce stress and prevent overeating.
Trigger #3: Social situations. Eating is a social activity, and it's easy to overeat with friends or family. Often, we indulge in unhealthy foods or larger portions than we would otherwise. To avoid this pitfall, plan ahead and bring your own healthy food to social events for yourself or to share.
Trigger #4: Scent and environment. The sight or smell of food can stimulate our appetite, even if we're not hungry. Walking by a bakery or smelling fresh pizza can trigger food cravings. Be mindful of your surroundings and avoid environments that may trigger overeating.
Trigger #5: Emotional distress. Eating can be an easy distraction or comfort when feeling sad, lonely, or anxious. However, overeating can create a cycle of negative emotions and lead to guilt or shame. Practice self-compassion and find healthy ways to deal with emotional distress, such as calling a friend or going for a walk.
Identifying the common triggers to eating when not hungry is essential to maintaining a healthy weight after weight loss surgery. Awareness and mindful eating practices can help you avoid counterproductive behaviors and achieve long-term success. By understanding your challenges and developing healthy coping strategies, you'll be one step closer to achieving your weight loss goals. Remember, success after weight loss surgery requires discipline, patience, and a commitment to a healthy lifestyle.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Making positive changes after weight loss surgery doesn't only involve diet and exercise. Mindset is arguably the most powerful change to adopt, in addition to creating consistency with new habits. But how do you change your mindset, and where do you begin? One amazing tool that can help you along this journey is meditation. Meditation is not just for yogis and spiritual gurus. It can be a powerful practice for anyone looking to improve their physical and mental well-being. Let’s learn more!
1) First off, what is meditation? It is simply sitting still (or even walking), quieting the mind, and focusing on your breath or a specific mental image. Guided meditations may have you visualize specific things to help retain focus. The practice of meditation has been around for thousands of years and has been proven to have numerous benefits for both the mind and body.
2) What will it do for me? One of the benefits of meditation is that it can help you to make life changes and achieve your goals. By taking time to quiet your mind and focus on your goals, you can gain clarity and motivation to make the lifestyle changes necessary for long-term success. These lifestyle changes could include working on impulse control with foods, adopting consistency with movement and exercise, healing past trauma, gaining a more positive self-image, you name it. It’s all about training the mind. We tend to think our mind controls our behaviors, which is very true, but you can train your mind to do what you desire. Furthermore, meditation also helps to reduce stress and anxiety, which can be a common barrier to making positive changes.
Furthermore, meditation can help improve your overall health. Studies have shown that regular meditation can reduce inflammation, lower blood pressure, and improve heart health. It can also help with weight management by reducing stress-induced cravings and promoting healthy eating habits.
Looking to support your overall nervous system function after bariatric surgery? Did you know BariMelts B1 can promote lower stress levels and increased energy?
3) Where do I start? It's easy! Find a quiet and comfortable space, set a timer for 5-10 minutes (you can increase the time as you get more comfortable), close your eyes, and focus on your breath or a specific mental image. If your mind wanders, simply return your focus to your breath or image. Alternatively, you can even try walking meditations by listening to a guided meditation or focusing on the present moment and your breathing. It’s also a great idea to find guided meditations on YouTube. Choose a few to try, and add them to a playlist. Finding what works for you might take some time, but there are options for everyone.
Remember, meditation is a practice. It may take time to get the hang of it, and that's okay! The important thing is to make it a regular practice and incorporate it into your daily routine. By doing so, you’ll start to feel the value of meditation and won’t want to go without it. By incorporating meditation into your routine, you can gain clarity, motivation, improved health, and achieve the results you want and need. So take a deep breath and give it a try!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Maria Tucker is a Registered Dietitian and Certified Diabetes Educator with over 20 years of experience assisting patients with diabetes, obesity, and nutrition-related conditions.
Here we are, at the beginning of another new year. Most media outlets and online news sites have already picked several food trends exploding in 2024. Not all of them are bariatric-friendly, so here are a few you should try:
1) Plant-based protein food. Not your Impossible or Beyond Meat alternatives, but a return to whole plant-based proteins, such as lentils, beans, and tempeh. Black bean burgers, mushroom burgers, and the like are making a comeback. The website nydailynews.com predicts that people are going to want more whole plant food sources of protein. And why not? Most of these protein foods not only give you at least 15 grams of protein per cup, they also provide you with 15 grams dietary fiber per cup, as well as minerals such as calcium, magnesium, and potassium. Another trend is plant-based “seafood” — with carrots as salmon, sushi with root vegetable “tuna”, and mushroom “scallops”.
2) Buckwheat. This is the IT “grain” for 2024. Several websites, including today.com, nytimes.com, and foodandwine.com, cite buckwheat as gaining popularity this year. What is buckwheat? It is an ancient seed, consumed as a grain and said to have been cultivated in northern China around 4000 BCE. It is rich in protein and fiber, as well as vitamins and minerals. It is used to make soba noodles and despite the name, buckwheat is not related to wheat and is gluten-free.
3) Chicken wings. Last year, it was the chicken sandwich, but that is so 2023! This year, make way for the chicken wing, boneless or on the bone. It is predicted that people are still going to want their chicken, just not in a sandwich. For an easy healthy version, marinate your chicken wings in a light vinaigrette dressing overnight then air-fry, bake, or grill them. The drumette part typically has more protein than the flats, so opt for the drumettes if possible.
4) Water. Who knew? Water is predicted to continue to increase in popularity this year! There is even a hashtag for that, #WaterTok with people watching other people add flavor enhancers such as flavor powders and syrups to water in humongous containers. There are also water sommeliers, who according to lifesourcewater.com, are people who are trained to taste, evaluate, and educate people about the qualities of water from around the world. The trendy Stanley Cup, which people lined up for hours to buy for themselves or as gifts last Christmas, is likely contributing to the trend of drinking more water. If this trend helps you increase your hydrating fluid intake, go for it! Just make sure your fluids are decaffeinated, low calorie, non-carbonated, and sugar-free.
5) Snack boards. In 2023, we saw a lot of charcuterie boards with deli meat, cheese, olives, crackers, nuts, etc. This year, it is predicted that the board is not going to be limited to the above food items, but there will be new foods gracing these wooden boards this year — fruit boards or “char-fruit-erie” boards, veggie boards, and snack boards used for dinner. Use your creativity! Try different shaped wooden boards to arrange your fruit, veggie, meat, whatever healthy food you want to display on it. Cut up veggies, fruits, cheese, etc. using cookie cutters. Line up a few different light dressings or dips on your board. Involve kids in creating the cutout food and arranging them. It will be a great way to get them to eat their veggies!
6) Spices & edible flowers. Spicy food may not be tolerated well when you’ve had bariatric surgery, but most can tolerate a little spice. This year, spice is defined as a combination of different flavors to give food a more complex dimension. It’s not about the heat this year, but more about layering of flavors. Think sweet and sour flavors combined with different types of peppers or sipping spicy kombucha. Try the Filipino sweet and spicy banana sauce as topping for your meatloaf or brushed on chicken breast or pork chops before grilling. Watch the spice aisle at your local grocery stores for new spice combinations to try. Edible flowers such as nasturtium, pansies, lavender, and rose petals among others will be appearing as garnishes or part of a dish or salad. They are rich in antioxidant nutrients and pack a flavor punch.
There you have it — just a few of the food trends you will see or hear about in 2024! Just remember to be mindful when trying out these food trends. Enjoy!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Rachel Ignomirello is a Bariatric Dietitian and Board-Certified Specialist in Obesity and Weight Management.
The winter season brings cozy moments, but it also ushers in the cold and flu season. A robust immune system is vital to enjoy the season fully, without the setback of seasonal illnesses. This blog delves into practical strategies that encompass nutrition, sleep, exercise, and hygiene, helping you strengthen your immunity and thrive this winter.
1) Nutrition. Nutrition plays a pivotal role in building a strong immune system. A balanced diet rich in a variety of nutrients can boost your body's ability to fight off infections.
2) Quality sleep. Sleep is a critical, often overlooked, component of immune health.
3) Regular exercise. Physical activity is a powerful tool for immune health.
4) Hygiene practices. Good hygiene is a simple yet effective line of defense against germs.
Navigating the cold and flu season with a robust immune system is all about embracing a holistic approach to your health. By integrating a balanced diet rich in essential nutrients, ensuring restful sleep, engaging in regular physical activity, and adhering to good hygiene practices, you're setting the stage for a stronger, more resilient immune response. These simple yet effective strategies are key to maintaining your health and well-being during the winter months, allowing you to enjoy the season to its fullest.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Eating a healthy diet is essential, especially for weight loss surgery patients. However, many assume that healthy foods must be bland or tasteless. Fortunately, that couldn't be further from the truth! With a few simple tips and tricks, you can easily add more nutrients and flavor to your meals without sacrificing your health goals. In this blog post, we'll share the top seven ways to increase your meals' flavor and nutritional value.
1) Use spices & herbs. Fresh herbs and spices are an excellent source of antioxidants and add fabulous flavor to your meals. Most of these herbs and spices are available in your local grocery store or farmer's market, and you can add them to almost any dish. Consider using common and versatile options like fresh basil, oregano, thyme, rosemary, paprika, cumin, garlic, and ginger for a boost of flavor.
2) Try different cooking methods. Experimenting with different cooking methods can bring out the flavors of your meals. For instance, try grilling, steaming, or roasting your vegetables instead of boiling them. These methods can give your vegetables a smoky or crispy taste. Grilling your proteins and vegetables can also add a great flavor!
3) Experiment with different proteins. Chicken, beef, and fish may be go-to protein options, but try switching things up with tofu, tempeh, or legumes. These options are high in nutrients and can be just as delicious as meat when prepared the right way. Start with a few recipes to get used to cooking with them, then try other ways to incorporate them regularly for versatility.
4) Use healthy fats. Healthy fats like olive oil, avocado, and/or nuts can add flavor, texture, and nutrition to your meals. Try drizzling olive oil over your vegetables or salad or adding some diced avocado to your sandwich. Nuts are also a great go-to as they can easily be eaten in many dishes at any time of the day. Try walnuts in your oatmeal or pumpkin seeds in your yogurt!
5) Experiment with textures. Adding different textures is a great way to make your meals taste even better. For example, add nuts, seeds, or crispy vegetables to your salad. Doing this gives you a feeling of satisfaction while eating your meal and adds complexity and fun.
6) Add fruits to your meals. Fruits are a great source of nutrients and can add flavor and texture to your meals. Add fresh berries to your oatmeal or yogurt or sliced apples to your sandwich to give it a sweet crunch. Add melon to your cottage cheese or grapes and apples to your chicken salad. The options are endless! It just takes a little “stepping out of the box.”
7) Pick colorful vegetables. Making sure you get enough vegetables in your diet is a priority after weight loss surgery. Veggies provide a great energy source for your muscles, brain, and body, as well as a great source of fiber, which helps keep you feeling full. Try incorporating a variety of colorful veggies into your meals such as bell peppers, broccoli, spinach, and sweet potatoes. Not only will they add flavor, but they'll also provide you with essential vitamins and minerals.
PS - Need to boost your iron levels after surgery? Speak with your healthcare provider and be sure to check out our BariMelts Iron + Vitamin C, which contains Vitamin C to help optimize absorption and tastes great (unlike most iron supplements)!
Eating healthy doesn't have to be boring or tasteless... There are countless ways to add more nutrients and flavor to your meals without sacrificing your health goals. Whether you add more vegetables, experiment with different cooking methods, or incorporate more spices and herbs into your dishes, there's no reason why you can't enjoy delicious and nutritious meals every day. So, spice it up and take your diet to the next level!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Rachel Ignomirello is a Bariatric Dietitian and Board-Certified Specialist in Obesity and Weight Management.
Managing obesity is a unique journey for everyone, and Anti-Obesity Medications (AOMs) can be a key part of this strategy for many. With advancements in this field, new options like Zepbound have emerged, enhancing the FDA-approved medication arsenal. This blog aims to illuminate these medications, their workings, differences, and roles in weight management.
1) Understanding anti-obesity medications. AOMs are designed for individuals struggling with obesity or overweight issues, particularly when other weight loss methods haven't been successful. Generally, they are prescribed to:
AOMs aid in weight loss through mechanisms like reducing appetite, increasing fullness, or decreasing fat absorption. These medications are part of a broader weight management plan that includes diet, exercise, and lifestyle changes. It's essential to consult with a healthcare professional to determine if AOMs are suitable for your specific health needs and goals.
2) A look at FDA-approved medications.
3) Zepbound: A promising new option in weight management. Zepbound, the brand name for tirzepatide, marks a significant advancement in AOMs. Initially approved by the FDA in May 2022 as Mounjaro for type 2 diabetes, tirzepatide received subsequent approval for weight loss as Zepbound in November 2023.
This dual-agonist medication activates both GIP and GLP-1 hormone receptors, enhancing glucose control and prolonging satiety. It’s administered as a once-a-week pen injection, offering convenience and ease of use. Clinical trials have shown remarkable results, with patients losing an average of 26% body weight over 88 weeks, surpassing the weight loss achieved with semaglutide.
4) Bariatrics & anti-obesity medications. The evolving landscape of AOMs brings enhanced options for managing weight, crucial in both preoperative and postoperative bariatric care. Selecting the right AOM requires healthcare professionals to carefully consider medical history, health goals, medication interactions, and safety warnings.
Currently, the primary challenges in accessing AOMs include production limitations, cost, and insurance coverage. Despite these hurdles, AOMs remain an integral component of a comprehensive weight management strategy, which should encompass lifestyle changes and, if applicable, integration with bariatric surgery.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Weight loss surgery is not a quick fix but rather a tool that can help you achieve your goals for a healthier life. As a bariatric lifestyle coach, I have witnessed firsthand how patients can thrive post-surgery if they focus on the right priorities. The new year is here, so it is time to start thinking about what you want to achieve in 2024. In this blog post, I will share the top three priorities this upcoming year to enjoy long-term success after bariatric surgery.
1) Invest in your mental health. Weight loss surgery patients often focus on the physical aspects of their health and wellness journey, but it's important not to neglect the mental side of things. Losing a significant amount of weight can be a daunting and emotional experience. It's not uncommon for patients to struggle with body image issues, anxiety, depression, and other mental health challenges along the way. That's why it's essential to prioritize your mental health in 2024. This may involve seeking out the support of a mental health professional, joining a support group, or simply setting aside time each day for self-reflection and mindfulness practices.
2) Practice consistency. One of the most important things to prioritize in 2024 is consistency. Losing weight after bariatric surgery requires a lifestyle change, and your changes must be consistent over time. This means maintaining a balanced and nutritious diet, being physically active, sticking to a regular sleep schedule by adopting routines, and taking care of your mental health. It can be challenging to stay consistent, but it is worth it in the long run. Start small by setting achievable weekly goals, and reward yourself appropriately for meeting those goals.
3) Use a support system. Finally, prioritize support in 2024. All bariatric surgery patients need support — it is crucial for success. Find a support system that works for you, whether that’s joining a support group, hiring a bariatric lifestyle coach, or finding an accountability partner. Having someone to share your goals and setbacks with, cheer you on, and provide helpful feedback when needed is essential. Support will help you stay motivated when times get tough and provide a healthy environment for making positive changes.
Weight loss surgery can be a transformative experience, but it's important to remember that it's just the beginning of a long and challenging journey toward optimal health and wellness. In 2024, prioritize your mental health, practice consistency, and use a support system to help you achieve your health goals and live your new healthy lifestyle. Remember, these changes won't happen overnight, so be patient and kind to yourself along the way. With hard work, dedication, and the right support, you can achieve your health and wellness goals in 2024 and beyond.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
Contrary to what you might think, entering the "maintenance phase" after bariatric surgery (typically around 12-18 months post-op) doesn’t mean it’s time to coast and relax. It’s quite the opposite. Up to this point, it has likely been relatively easy for the weight to disappear, but now it has slowed or even plateaued for an extended period. Going forward, it will be essential to practice healthy habits and consistency more than you ever have before to avoid weight gain. Regular exercise, eating high-quality foods, and keeping a healthy mindset will be a priority. None of this is intended to scare anyone but to help you understand the gravity of the choices you make — or the ones you don’t make. In this blog post, I’ll share my top tips for meal planning, as the post-WLS world can very much revolve around your food patterns and choices. The truth is, there’s not one way to do it. You have to go with what works for you in your life. So, let’s jump in!
1) Stick to a consistent meal schedule. One of the most important aspects of meal planning is establishing a consistent eating schedule. You should eat three small meals and two snacks daily at regular intervals. Skipping meals or eating irregularly can slow your metabolism and lead to overeating, energy crashes, and cravings later in the day. You should avoid grazing or unplanned snacking outside of meal times, as this can sabotage your weight loss efforts. Set boundaries with yourself to take the decision-making out of the equation.
2) Go for quality over quantity. Remember that not all foods are created equal, and as a WLS patient, it’s easy to depend on convenient packaged foods and supplements. But you’ll need to incorporate more whole foods to prioritize your nutrition and care for your body to keep you going! When selecting your weekly meals, choose nutrient-dense options like lean proteins, healthy fats, whole grains, fresh fruits, and vegetables. These options provide the nutrients your body needs to maintain good health, pack fewer calories, and help you feel fuller for longer periods. Additionally, consuming fewer high-calorie, low-nutrition food options will leave more room for healthy, nutrient-dense foods in your diet!
3) Prep your meals in advance. Meal prepping is a game-changer for staying on track with your weight-loss goals. Prepping your meals in advance helps you avoid impulse purchases while grocery shopping, reduces the need to dine out, and, most importantly, helps to ensure that healthy meals are always available. By doing this alone, you save on calories, avoid unnecessary ingredients, and save money! Whether you choose to meal prep for the week, a couple of days, or just a single day, planning helps you stay consistent in maintaining a healthy diet.
4) Be mindful of portion sizes. It’s easy to start eating larger portions after WLS as you become more comfortable with food varieties. It’s also important to remember that even healthy options must be consumed in moderation. When measuring portion sizes, try using a food scale, measuring cups, bowls, or plates you know are appropriately measured, or even just your hands. Stick to your 5-6 small meal pattern routine and keep the amounts as consistent as possible. Your “limit” depends on your restriction, but you can always return to the average one-cup portion size for consistency.
5) Determine your calorie and macronutrient needs. Shifting your mindset from restrictive diets to viewing food as fuel is essential for long-term success. Without the right amount of fuel, your goals will be harder to achieve. As you increase your exercise and activity levels, adjusting your calorie intake accordingly is crucial — especially if you aim to increase muscle mass and continue to burn fat (which is highly recommended). However, determining the exact numbers can be daunting and sometimes unrealistic. Standard formulas for calculating caloric needs have not been validated for those who have lost significant weight or undergone WLS. That's where an experienced bariatric dietitian can help. Your dietitian can help you determine a baseline for your needs. However, keep in mind that it's not a one-size-fits-all solution. It will take time and experimentation to find what works best for you.
Maintaining your weight-loss goals following weight-loss surgery is a significant milestone. By following these tips for meal planning and being mindful of the nutrients you consume daily, you’ll be one step closer to achieving long-term success and maintaining optimal health. Remember to stay consistent, be patient, and view each lapse as a lesson rather than a failure. We hope these tips help enhance your weight loss journey and keep you on track toward a healthier you!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Article By: Rachel Ignomirello, MS, RDN, CSOWM, LDN
Rachel Ignomirello is a Bariatric Dietitian and Board-Certified Specialist in Obesity and Weight Management.
When it comes to setting goals, the best advice I ever received was, “You can’t run before you walk.” In other words, start with an achievable, basic goal. When we give ourselves unrealistic expectations or goals, it often leads to disappointment and feelings of failure – not the best motivator for change. If you dive into 2024 with huge resolutions, you may quickly find yourself struggling to maintain the changes. Realistic goal setting will help you turn your resolutions into reality. It means having a practical and rational idea of what can be anticipated or accomplished. Here are some tips!
1) Focus on small steps. Break down your overall goal into smaller steps. If your goal is to quit drinking soda, it may be smarter to reduce your intake rather than quitting cold turkey. Another slow but steady example involves transitioning from regular soda to diet soda and then moving to sparkling water and finally regular water. If going to the gym every day does not seem doable, you could start by going 2-3 days per week. Modify and intensify your goals as improve.
2) Make achieving your goal enjoyable. Brainstorm ways to make your goal fun and doable. Buy new workout clothes, a fitness tracker, a colorful reusable water bottle, or a smart food scale. Invite your family, friends, and co-workers to join in. Remember to reward positives with non-food things such as a pedicure or spa day, TV or reading time, a new outfit, etc.
3) Make sure your lifestyle fits the goal. Consider your personal limitations when setting realistic goals. Let’s say your resolution is to walk more. This would be realistic if you liked walking outside or had access to a treadmill. It would not be realistic if you did not have access to a safe, walkable neighborhood or you did not even enjoy being outside.
4) Avoid the “all-or-nothing" mentality. When we see our choices as “good” or “bad,” it can make us feel like a failure if we mess up. If you eat a piece of candy, it does not mean you failed. However, eating the whole bag of candy because you already ate one piece may lead to continued challenges. Instead of seeing goals through the lens of “success” or “failure,” try shifting to a mindset of moderation and balance. We can always start fresh at our next meal or the next day.
5) Be barrier ready. Anticipate struggles and obstacles. Barriers are normal, and bariatric surgery is not a magic fix. The most important thing is how you manage setbacks. What will you do in difficult situations to get back on track? When you slip up, remember to forgive yourself.
6) Consider NSVs. NSVs (non-scale victories) are meaningful improvements that are not related to the number on the scale. Your weight is not the only measure of success. Instead of focusing on losing a certain amount of weight, focus on NSV goals such as crossing your legs, getting off insulin, playing with your kids on the floor, fitting into a restaurant booth, and many more.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Maria Tucker is a Registered Dietitian and Certified Diabetes Educator with over 20 years of experience assisting patients with diabetes, obesity, and nutrition-related conditions.
Here we are again at the end of another year! Most of us at this time are so busy with the hustle and bustle of the holidays, we may not have thought about setting goals for the coming year. It is something we dread doing or tend to put off. However, if you want to make 2024 your best year, taking time to give some thought to your goals for 2024 is a must. To help you turn 2024 into a great year for your health, here are some tips:
1) Assess what went well for you in 2023. Did you achieve your health goals? What were your small victories this past year? Celebrate these small accomplishments – they can help you get excited about working on your goals this year. What gave you energy and kept you motivated? Even the smallest achievement can help keep you going this new year. Think about who or what helped you stay focused on your goals – your desire to improve your health, your children, your dream of being able to run a marathon, etc. Whatever it was that got you going last year, keep it in mind, but ask yourself if you still get motivated by the same thing. If the answer is NO, find another reason to help you this year.
2) Think about what didn’t go well for you this past year. Was it hard for you to stay focused? What barriers did you have to overcome? What drained your energy and kept you from o moving forward or reaching your goals? Write down the barriers that kept you from reaching your goals and steps for you to overcome them. For example, if time was a constraint that kept you from planning meals or engaging in physical activity, think about your daily schedule and activities. Do you see a few minutes on your schedule to do a quick walk or a few reps of resistance band exercises? What about 5 minutes before bed to prep your lunch for the next day? Schedule these into your calendar and set alarms to remind you to do them.
3) Set small goals and remember the SMART goals principle. Set goals that are Specific, Measurable, Achievable, Realistic and with a set Time to achieve them. Have an action plan with at least 3 steps you can do to help you reach your goal. For example, if you set a goal to do better with planning meals, part of your action plan could be to 1) set aside an hour on Sundays to cook a big batch of an entrée, portioning it out and saving into single-serve containers and stored in the freezer; 2) stocking your pantry with ready to drink high protein shakes to use as meal replacements; 3) purchasing high protein snacks, such as protein bars, cheese crisps, protein chips, single-serve nut packs, etc. As my favorite quote from Antoine de Saint-Exupéry says, “A goal without a plan is just a wish.”
PS - Taking your daily bariatric vitamins after surgery should be easy. BariMelts bariatric vitamins dissolve smoothly in your mouth and meet ASMBS Guidelines. We even offer the BariMelts WLS Essential Starter Pack with the 3 key vitamins you need after surgery!
4) Minimize. Sometimes, we have the good intention to work on goals but take on too many that we end up not achieving any! Think about what matters most to you. Write down up to 10 things you want to work on this year and number them 1 to 10, based on what is the most to least important goal for you to accomplish. Work on the top 3 things on your list and leave the rest for another time.
5) Finally, treat yourself to some R&R. Small treats like a mani-pedi, a massage, a new pair of work out shoes, even a few minutes spent soaking in the tub with your favorite bath bubbles can do wonders to relieve stress and re-charge your mind and body. Don’t think of it as being selfish – it’s self-care!
Here's to a healthy and happy New Year!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
As weight loss surgery patients, you’re well aware of the importance of maintaining a healthy diet, free from unhealthy foods that may jeopardize our goals. However, with other people in the household who are not following the same diet plan as us, it can be challenging to navigate around unhealthy food items. It may be discouraging to see tempting treats in the kitchen or pantry, but with willpower and smart strategies, you can successfully avoid unhealthy foods in your household.
1) Communicate with those you live with. It's important to communicate with those you live with about your weight loss journey, your dietary requirements, and the specific foods that you're avoiding. Let them know that you're committed to living a healthier lifestyle and that their support is crucial. Additionally, ask them to keep their unhealthy foods out of plain sight so that you're not tempted to indulge. Don’t be afraid to speak up. Odds are, they want to support your success!
2) Plan your meals. Meal planning is a crucial aspect of maintaining a healthy diet. Even as a dietitian, I struggle with this one. Take some time each week to plan out your meals and snacks. This way, you can ensure that you're consuming the right portions and that your meals are balanced and nutritious. It also helps you stay on track and keeps you from reaching for unhealthy foods when you're hungry and unprepared. When you plan it, your brain is prepared to make the predetermined decision and it’s much easier to make the right decisions.
3) Stock up on healthy options. One way to navigate unhealthy household eating habits is to stock up on healthy options. Make a list of your favorite healthy foods and snacks and have them on hand at all times. When hunger strikes, you'll be less likely to reach for something unhealthy if you have plenty of nutritious options at your fingertips.
4) Store unhealthy foods out of sight. Out of sight, out of mind. This is a simple yet effective trick to avoid unhealthy foods. If you live with others who eat unhealthy foods, try to store them in a separate area or cabinet that is not as accessible. Keep your healthy foods in plain sight, so you are more likely to reach for them instead. This can also help curb any temptation you may have to indulge in unhealthy treats.
5) Have an accountability partner. Having someone to hold you accountable can make a significant impact on your food choices. It can be a friend, family member, or even a coworker who is also focused on maintaining a healthy diet. Communicate your goals with your accountability partner and hold each other to them. Having someone to talk to when you are feeling tempted or discouraged can make all the difference in sticking to your diet plan.
Navigating unhealthy household eating habits can be challenging, but it's not impossible. By communicating effectively, planning your meals, stocking up on healthy options, storing foods out of plain sight, and seeking an accountability partner, you can stay on track with your weight loss goals. Remember, progress takes time, and setbacks are a natural part of the process. Don't beat yourself up if you slip up! Instead, use it as an opportunity to learn and grow. Each and every one of us experiences this on a daily basis, so you are not alone. With patience and good intentions, you can feel confident you can stick to your values without feeling left out or deprived.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>During the holiday season, many bariatric surgery patients find themselves facing a unique set of challenges when it comes to maintaining portion control and making healthy food choices during festive gatherings. Christmas and New Year's celebrations often revolve around indulgent meals, tempting treats, and an abundance of processed carbohydrates. Fortunately, with a few simple strategies, weight loss surgery patients can successfully manage their portions during these joyous occasions while also avoiding overindulging in processed carbohydrates.
While we know that bariatric surgery itself plays a crucial role in weight loss, maintaining a healthy weight long term involves making mindful choices, especially during festive seasons. It's essential to recognize that the holiday season is a time for celebration, not deprivation. By adopting smart strategies, bariatric patients can partake in holiday festivities without compromising their progress.
Processed carbohydrates, often found in holiday staples like cookies, cakes, and pastries, pose a particular challenge for those aiming to manage their weight after bariatric surgery. These foods can lead to rapid spikes in blood sugar levels and contribute to overeating due to their addictive nature. The key lies in finding a balance that allows for enjoyment without sacrificing the principles of portion control.
Practical Strategies for Portion Control:
1) Prioritize protein. Make protein the focal point of your holiday plate. Turkey, ham, and lean meats are excellent choices that not only provide essential nutrients but also contribute to a feeling of fullness. Begin your meal by eating protein to help curb your appetite and reduce the likelihood of overindulging in carbohydrates.
2) Mindful eating. Practice mindful eating by savoring each bite and paying attention to your body's signals of fullness. Engaging in conversation, putting your fork down between bites, and taking your time can prevent mindless overeating.
3) Plate size matters. Choose a smaller plate to visually control portion sizes. Research suggests that using a smaller plate can help regulate food intake by tricking the mind into perceiving a fuller plate.
4) Stay hydrated. Drinking water throughout the day can contribute to a feeling of fullness, reducing the likelihood of overeating. Choose water or other low-calorie beverages to stay hydrated without adding unnecessary calories. When it comes to drinking with your meals, always follow your surgeon’s recommendations.
Navigating Processed Carbohydrates:
1) Choose wisely. Instead of completely avoiding holiday treats, be selective in your choices. Choose desserts that are lower in sugar and made with whole grains. If that won’t satisfy you, stick to eating one portion of your most favorite dessert. Consider bringing a bariatric-friendly dish to share, ensuring there's a healthier option on the table.
2) Watch your portions. If you decide to indulge in processed carbohydrates, be mindful of portion sizes. Cut desserts into smaller pieces, or share with a friend or family member to enjoy the flavors without overloading on calories.
3) Plan ahead. Before attending holiday gatherings, have a plan in place. Decide on the types and amounts of foods you'll allow yourself to indulge in, and stick to your plan. Planning ahead can help you make conscious choices rather than succumbing to impulsive decisions.
The holiday season is a time for joy, connection, and celebration. Bariatric patients can navigate Christmas and New Year's gatherings successfully by focusing on portion control and making thoughtful choices, especially when it comes to processed carbohydrates. By taking a mindful and proactive approach to holiday meals, individuals can enjoy the festivities without compromising their health goals. Remember, the key lies in finding a balance that allows for celebration without jeopardizing the progress made on the bariatric journey.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Gianna is a seasoned Bariatric Patient & Peer Coach who has lost and maintained 120+ lbs on her journey to better health. She is an advocate within the bariatric community and has made it her life’s mission to share what she’s learned to be successful along the way! Follow her journey on Instagram (@vsgianna_).
As most of us know, the holiday season is often synonymous with feasts, treats, and indulgence, making it a challenging time for those who have undergone bariatric surgery. As post-op bariatric patients, refocusing our mindset away from food-centric celebrations can be a transformative journey. But don’t fret — with some adjustments and the right mindset, by embracing a more purposeful and intentional approach, we can discover joy in non-food-related activities, making the holiday season not only healthier — but also more fulfilling!
1) Solidify your mindset & set your intentions. Begin by solidifying your mindset before the holidays by grounding yourself in your purpose. Remind yourself of the journey you've undertaken towards a healthier life and use/view food as fuel that propels you closer to your goals. Establishing this mental foundation can serve as a powerful anchor, steering you away from the food-centric focus of the season and allowing you to enjoy the other, more fulfilling aspects.
2) Quality time with loved ones. Shift the spotlight from the dining table to the living room by prioritizing quality time with loved ones. Engaging in meaningful conversations, playing games, or even embarking on a festive movie marathon or a trip to see the local holiday lights can create lasting memories that aren't centered around food and will be sure to fill your heart in new, meaningful ways.
3) Embrace the gift of time off. Celebrate the holiday break by cherishing the gift of extra time to focus on YOU. Use this opportunity to relax, rejuvenate, and engage in activities that bring you joy, whether it's pursuing a hobby, reading a book, or simply enjoying a leisurely stroll.
4) Thoughtful gift-giving. Redirect some of the focus of the season towards thoughtful gift-giving. There is no better feeling than giving the perfect, well-thought-out gift to someone you care about. Consider even selecting gifts that promote well-being, such as self-care items, fitness gear, or experiences that contribute to a healthier lifestyle for the people that you love — or even for yourself! The act of giving and/or receiving itself can bring immense joy.
5) Intentional movement. Explore the joy of intentional movement by incorporating physical activities that align with your post-op journey. Whether it's a nature hike, a gentle yoga session, or trying something new this holiday season, movement can be a true source of celebration for your body's newfound capabilities.
6) Festive decorations & outfits. Channel your creative energy into decorating your living space and experimenting with new holiday outfits. The visual transformation of your environment and yourself can bring a sense of accomplishment and joy without the need for food-centric festivities.
7) Volunteer opportunities. Tap into the spirit of giving by exploring volunteer opportunities in your community. Contributing your time and skills to those in need not only makes a positive impact but also fosters a sense of purpose, gratitude, and fullness that food just can’t offer.
As the holiday season approaches, ask yourself, "How will I find joy and balance in my new healthy life?"... The answer lies in embracing the abundance of non-food joys that surround us! By consciously choosing activities that align with our well-being and our personal values, we can redefine the holiday season, making it a time of holistic celebration and fulfillment with memories that last a lifetime.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Rachel Ignomirello is a Bariatric Dietitian and Board-Certified Specialist in Obesity and Weight Management.
Young patients considering bariatric surgery often navigate a complex landscape of concerns. Beyond the operation itself lie questions about the impact on future life events like pregnancy, the need for lifelong supplements, and the social dynamics around choosing a surgical path for weight loss. These individuals must balance the excitement of a new beginning with the gravity of a substantial lifestyle change. As a bariatric dietitian, I have the privilege of guiding patients through this transformative journey. Recently, I spoke with one of my younger patients, CG, who at the dawn of her adulthood chose to take control of her life through bariatric surgery. CG graciously agreed to share details of her journey with us, providing a look at the realities of undergoing a bariatric sleeve procedure in one’s 20s.
1) The decision that started it all. CG's battle with weight was lifelong and difficult. "I've struggled with my weight my entire life," she reveals. Her turning point came when traditional weight loss methods continually failed her, and she realized she needed a lasting solution not just for herself but for her ability to be present and active with her family. "I tried every fad diet, pills, and shots, and nothing was working," CG recalls. With the support of her family, who were behind her every step of the way, she felt empowered to make this life-changing decision.
2) Navigating social perception. In a society where weight and health are often subject to public opinion, CG initially wrestled with concerns about societal acceptance. She confides, "I was at first [concerned], but then I realized that this is the best decision for me and my family." It's a testament to CG's inner strength and her determination to prioritize her well-being over external judgments.
3) Urgent health concerns & the path forward. The decision for surgery wasn't solely influenced by her lifelong struggle with weight, but also by a pressing health issue — high blood pressure, a daunting condition for someone her age. "Well, I knew if I continued down the path that I was currently on, I was probably going to die of a heart attack at a young age, leaving my kids without their mother," she says, her words a sobering reminder of the stakes at hand.
4) The transformation post-surgery. Since her sleeve surgery, CG has experienced significant health improvements. "I have near-perfect BP now. I am able to bend over and tie my shoes without getting out of breath... My journey has just begun, and I can't wait to see where I'll be 6 months from now," she expresses with optimism. It's these milestones that underscore the profound impact of her choice.
5) Guidance & inspiration. CG's decision was fortified by the success stories around her, particularly that of her mother, who had previously undergone surgery. "My mother had undergone surgery years ago, and it changed her quality of life," she recounts, acknowledging the influence of witnessing such positive outcomes first-hand.
6) A unique perspective. Addressing the specific challenges faced by younger patients, CG speaks openly about the societal pressure and judgment from peers. "Being judged by your peers for making or choosing the easy way out. Which is not the case," she states firmly, dispelling myths about bariatric surgery being a 'quick fix'.
7) Redefining life with a new diet. Life after surgery has been an adjustment, particularly with diet. CG explains, "The diet can be a little challenging; you just have to get creative with your food." This creativity has not only helped her adapt but has also become a source of enjoyment.
8) CG’s heartfelt advice. Reflecting on her experience, CG offers advice to those in similar shoes. "I would definitely weigh all your options and talk with your support people and make the decision for you," she advises. For CG, the surgery was not a mere medical procedure; it was the best decision for her well-being and a step towards a life of active engagement with her family and the world.
CG's story is a powerful narrative of challenge, choice, and change. Through her words, we see the journey of a young person bravely choosing a bariatric sleeve as a path to a healthier, fuller life. Her experiences shed light on the unique aspects of undergoing this transformation at a young age and stand as a beacon of hope and inspiration for others facing similar struggles.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Gianna is a seasoned Bariatric Patient & Peer Coach who has lost and maintained 120+ lbs on her journey to better health. She is an advocate within the bariatric community and has made it her life’s mission to share what she’s learned to be successful along the way! Follow her journey on Instagram (@vsgianna_).
The truth is, the journey on the road to better health via Weight Loss Surgery can often times be misunderstood as one that will be accompanied by linear progress from start to finish. However, for many who undergo WLS (and as a result, experience extreme weight loss) the aftermath can present a new and difficult reality: loose skin. This physical reminder of one’s achievements often comes as a surprise and can pose emotional challenges, altering the perception of success. But within this journey lies a powerful narrative of perseverance, self-acceptance, and the importance of appreciating progress at every stage.
My name is Gianna (@vsgianna_ on Instagram) and after losing and maintaining 120+ lbs on my own WLS journey over the last 3+ years, my loose skin has served as both my badge of honor and one of my biggest mental battles along the way. The majority of my loose skin existed in my lower belly area — a relic of what used to be my obese stomach — and kept me feeling like the “fat girl” I had been my entire life, even though I mentally knew that I had overcome obesity and would consider myself as a fit and healthy person. I’m consistent with my nutrition, I spend 5-6 days a week working tirelessly in the gym, I do all of the right things... And over time, I started to become truly discouraged with my lack of progress as it related to my skin. The part that I struggled with the most was the helpless feeling that, no matter what I’d do, how hard I’d workout, the nutrients I fed my body, the numerous “tightening creams” I’d put on the loose skin, etc, the skin would just never budge.
This led me to the tough decision that it was time for the next chapter of my story. After 3+ years of battling my own mental struggle with my loose skin, and after being denied coverage attempts three times by my health insurance, on September 22nd of 2023, I finally had a panniculectomy and paid out-of-pocket to have my loose abdominal skin surgically removed for the sake of my mental health and mobility. This decision did not come easily to me and definitely posed its own set of considerations. But regardless of what we decide to do or don’t do about our loose skin when it comes to facing the harsh reality of extreme weight loss and shaping our mindset around our new body, it is important that we keep a positive and gracious perspective along the way. Here’s what I learned on my journey.
1) Embracing reality. As mentioned above, extreme weight loss, while a tremendous accomplishment, can lead to excess skin due to the inability of the skin to conform to the reduced body size. The presence of loose skin is not a sign of failure but rather a testament to your body's remarkable ability to adapt and change. It is your badge of honor! Embracing this new reality involves understanding that loose skin is a common and natural part of the weight loss journey for many individuals and that it DOES NOT take away from your progress and your “why” that you’ve worked so hard to commit to.
2) Mental & emotional struggles. The psychological impact of loose skin post-weight loss surgery can be profound. It can create a complex array of emotions, including disappointment, self-consciousness, and even a sense of body image distortion (body dysmorphia) — making it difficult to appreciate how far you’ve come. You might find yourself feeling conflicted, having worked so hard to achieve your goals but feeling discouraged by the physical aftermath. Staying connected with a mental health professional can help you to work through some of these negative emotions and reframe your mindset around your loose skin.
3) Celebrating non-scale victories. Shifting the focus from the number on the scale to non-scale victories can significantly impact your perspective. Celebrating the ability to run faster, lift heavier weights, fit on a ride at the amusement park, buckle your seatbelt on an airplane, or simply feeling more energetic and healthier can help you to appreciate the incredible progress you’ve made beyond just the numbers and the loose skin.
4) Support & community. Building a support network and finding a community of individuals who share similar experiences can be immensely helpful. These connections foster understanding, empathy, and shared coping strategies, making your journey more manageable and less isolating. The WLS Instagram community was and is such a HUGE resource for me when it comes to feeling supported and truly understood throughout both my weight loss and loose skin journeys.
5) Self-acceptance & gratitude. Learning to accept and appreciate your body, loose skin and all, and all that it does to serve you on a daily basis is a profound aspect of your journey. Practicing self-compassion and gratitude for your body's resilience and the progress you’ve made can be a transformative experience. Gratitude helps shift the focus from what your body lacks to what it has achieved.
6) Surgical options & considerations. For some individuals, surgical options might be considered to remove excess skin. However, this choice is deeply personal and not the only measure of success. It's crucial to make an informed decision and consider the physical, emotional, and financial implications of such procedures. It can be helpful to thoroughly weigh out the pros and cons (both mentally, physically, and financially) of exploring options to have your loose skin potentially removed with your bariatric provider, a plastic surgeon specializing in bariatric panniculectomy, and/or a mental health professional OR by discussing how to accept and overcome the mental battles that come as a result of keeping it intact.
7) Redefining success. Redefining success beyond physical appearance is crucial. It’s about feeling healthy, strong, and happy in your body and mind. That was the primary goal of all of this, wasn’t it? Success lies in the journey itself, the dedication, the lifestyle changes, and the newfound confidence and strength. Focus on your “why” and keep reminding yourself of its significance in your life.
8) Moving forward. The loose skin component of your journey signifies a chapter in the larger story of extreme weight loss. It’s a story of resilience, transformation, and the remarkable ability of the human body to adapt to change and positive progress. Each part of your individualized weight loss journey is a reminder to appreciate progress, regardless of the hurdles faced.
In the end, the way we approach our mentality when it comes to our loose skin is based in one major takeaway: that the ultimate success is not just about reaching a particular body shape but about our health, longevity, our personal growth, resilience, and self-acceptance cultivated along the way. It’s a journey of self-discovery and an opportunity to appreciate the incredible changes, inside and out. As we turn the pages of our own story, may we remember that each step — loose skin and all — is a testament to our strength, determination, and the beauty of progress.
Stay gracious, weight loss warrior. ♡
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients.
Supercharge your sedentary job after weight loss surgery with these genius calorie-burning tactics! Don't let your desk-bound routine slow you down — every little bit counts. By incorporating these simple tips into your day, you'll be amazed at the massive impact they can have on your fitness journey. Whether you are working from home or in a shared office setting, these calorie-busting strategies will be sure to help you shed weight, keep it off, and maintain a healthy outlook on improving your overall wellness.
1) Take regular breaks. One of the best ways to get more out of your sedentary job is to take regular breaks throughout the day. Taking a few minutes every hour or so to stand up and stretch can help to increase your energy levels and keep you from feeling sluggish. Additionally, taking a short walk around the office during these breaks can help boost your circulation and burn extra calories. Need some motivation? Add a step count goal to your day. Mini walking breaks can make a tremendous difference when you add them all together!
2) Stand up while working. Another great way to get more out of your sedentary job is to stand up while working whenever possible. Standing up while talking on the phone or reading emails can help you burn more calories than sitting in one spot all day. If you don’t have a standing desk, try using a stack of books or boxes to raise your computer monitor so that you can work comfortably while standing up.
3) Use an exercise ball as your chair. Using an exercise ball as your chair is another great way to burn more calories at work. Sitting on an exercise ball requires you to use your core muscles to maintain balance, which helps to strengthen them over time. Additionally, bouncing slightly on the ball while sitting can help increase blood flow and energize you throughout the day. You can keep your ball on a base for more stability or sit on it for more of a challenge!
Looking to improve your energy levels after surgery? Did you know BariMelts B12 Plus is designed to support bariatric patients' mental clarity, energy, and mood?
4) Do desk exercises. Performing simple desk exercises such as stretching and lightweight training can also be a great way to get more out of your sedentary job. These exercises are easy enough that they won’t disrupt your work but will still provide some physical activity throughout the day that will help keep you energized and focused on the tasks at hand. Resistance bands are also a great tool to keep nearby. Complete a few sets of exercises during each break, and you’ve completed legitimate exercise — anything is always better than nothing at all!
5) Get creative with movement. Getting creative with movement is another great way to stay active while at work without disrupting productivity too much. For example, try doing calf raises or squats while waiting for documents to print or take the stairs instead of the elevator when heading down for lunch break! Every bit of extra movement adds up over time and will help keep you feeling energized throughout the day!
6) Invest in ergonomic furniture. Finally, investing in ergonomic furniture such as adjustable desks and chairs can also be beneficial if you are looking for ways to get more out of your sedentary job without having too much disruption during work hours. Ergonomic furniture allows for better posture, which helps reduce fatigue by distributing body weight evenly across larger muscle groups rather than putting strain on specific areas like the neck and shoulders, which can lead to pain after prolonged periods of sitting or standing in one spot all day long!
Incorporating these simple tactics into your daily work routine can make a world of difference in your weight loss journey and overall health. Remember, it's the little things that add up over time and lead to significant progress. By taking regular breaks, standing up while working, using an exercise ball as your chair, doing desk exercises, getting creative with movement, and investing in ergonomic furniture, you will see positive results. Don't let a sedentary job hold you back from your fitness goals — with determination and these helpful tips, you can supercharge your weight loss journey and feel energized throughout the day.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Rachel Ignomirello is a Bariatric Dietitian and Board-Certified Specialist in Obesity and Weight Management.
The landscape of bariatric surgery is witnessing significant evolution with the introduction of Endoscopic Sleeve Gastroplasty (ESG). This procedure represents a less invasive alternative to conventional surgical methods for weight loss. In this discussion, we shall elucidate the nature of ESG, differentiate it from the traditional Gastric Sleeve (VSG), identify the likely candidates for this procedure, outline the criteria for eligibility, and consider its growing prominence in the realm of bariatric options.
1) An overview of Endoscopic Sleeve Gastroplasty (ESG). ESG is a minimally invasive bariatric procedure that reduces stomach volume without external incisions. It is performed using an endoscope equipped with a suturing device inserted through the mouth. The procedure involves the placement of sutures in the stomach, altering its structure to a sleeve-like shape. This reduction in gastric volume is intended to produce an early fullness effect, which causes weight loss. Patients can typically expect a reduction of 15-20% of their total body weight following ESG.
2) Comparing ESG & Gastric Sleeve (VSG). ESG is often compared with the VSG, yet several distinctive features separate the two:
3) The ideal ESG candidate. ESG is particularly suited for individuals who:
4) Criteria for ESG eligibility. Prospective ESG candidates must meet the following criteria to qualify for the procedure:
5) Cost & regulation of ESG. It is important to acknowledge that, as of writing this blog, insurance plans generally do not cover ESG, which means patients bear the cost out-of-pocket. Nevertheless, ESG's demand has continued to rise, partly due to the FDA (Food and Drug Administration) approval it garnered in July 2022, solidifying its status as a credible and approved weight loss procedure.
6) The increasing popularity of ESG. Despite the lack of insurance coverage and the out-of-pocket expenses, the popularity of ESG is on the rise. The less invasive nature of the procedure, coupled with a rapid recovery period and the moderate but significant expected weight loss, means ESG is an attractive option for many individuals. The FDA approval further contributes to its credibility and may potentially influence future insurance coverage policies. As with any medical intervention, a detailed consultation with a bariatric specialist is imperative to ascertain whether ESG aligns with one's individual health profile and weight loss goals.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Article By: Whittany Gibson, RDN
Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients.
Cutting out all the foods you might want to indulge in can be challenging if you've undergone weight loss surgery. But don't worry, you don't have to deprive yourself completely! In fact, including those guilty pleasures here and there (if you desire it) helps to foster a healthier relationship with food versus always telling yourself no, only to break down and go into a full-on binge. There are ways to indulge in guilty pleasures in moderation without sabotaging your progress. Check this out!
1) Pizza. Pizza is a major fan favorite, so let’s start with it! After WLS, if you opt for regular pizza, you must limit your intake in serving size and how often you eat it. Pizza can be a poor choice after WLS as it can cause or worsen acid reflux due to its high-fat content and red sauce. Alternatives include making pizza at home with a cauliflower crust, colorful veggie toppings, and different sauces and cheeses. Opt for lower-fat cheeses and go light on the red sauce if you struggle with acid reflux, which can be pretty common if you have undergone sleeve gastrectomy. You can also choose a thin crust for a lower carb intake and to not make you feel so bloated and full.
2) Popcorn. We all love that buttery goodness, but microwave-bag popcorn is not the healthiest choice. Luckily, there are so many alternative options available now. Look for air-popped popcorn brands like Angie's Boomchickapop, Skinny Pop, and Lesser Evil. You can even pop your own at home using a microwave popcorn popper with your own popcorn. It's a fun activity for the whole family! Get creative with sweet and salty toppings, like dark chocolate chips and sunflower seeds, to create a good on-the-go trail mix.
3) Chips. Chips are a classic snack, but it's easy to go overboard. Instead of mindlessly eating the standard empty-calorie chips, try shopping for ones that offer a better nutritional value. Look for protein-packed options like Quest protein chips or Wilde protein chips, which are super cool and made from chicken and other basic ingredients! For more wholesome options, go for baked chips or chips made from veggies and legumes. Brands like Terra, Kettle Brand, and Hippeas offer a variety of flavors and textures, and you still feel like you’re eating regular potato chips. It may take some time to find your favorites, but it's worth the effort.
4) Yogurts. Yogurt bowls and ready-to-eat yogurts have come a long way in terms of flavor and convenience. Even if you're not a big yogurt fan, you can find options that taste like your favorite desserts. Look for brands like Ratio or Oikos Triple Zero that are low in added sugars but high in protein. Ratio makes a killer key lime flavor that I recommend topping with whipped cream for a “key lime pie” feel. If you prefer to make your own, start with a low-sugar plain or vanilla yogurt and add your favorite flavors. Just keep the added sugars down to 5-10g or less per serving. Get creative with peanut butter powder, cocoa nibs, strawberries, or bananas. The possibilities are endless!
5) Chocolate. Get the most out of your sweet tooth with this healthier option: dark chocolate! Packed with antioxidants, fiber, and less sugar than milk chocolate, dark chocolate is a delicious way to benefit your overall health. Want an extra treat? Pair it with fresh-cut strawberries for a mouthwatering chocolate-covered strawberry experience. For a second option (and I know the sound of it doesn’t sound like the most enticing thing), try chocolate-flavored rice cakes! I spread almond butter on them, sliced bananas, and drizzle with honey. It’s such a tasty treat, and you can play around with the toppings as much as you want.
6) Tips & points to remember. When it comes to indulging, emotional eating can be a slippery slope. If you feel you are not in control even when trying to practice moderation, instead of reaching for that guilty pleasure, try alternative ways to cope with your emotions. Whether it's meditation, exercise, or confiding in a loved one, finding healthy outlets is key.
Secondly, don’t forget about portion control! Take a look at the nutrition labels and stay mindful of serving sizes. Chances are, you'll need less than you think. Measure out the appropriate amount and divide it into portion-controlled baggies. This not only helps prevent overeating but also tackles mindless or distracted eating habits head-on.
Lastly, remember, it's all about being intentional and responsible. Prioritize your relationship with food and make smart choices. Especially after WLS, you want to aim to make every bite count!
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients.
After undergoing weight loss surgery, it's common to experience increased hunger. I know that’s the last thing you want to hear — given that hunger has been your nemesis for many years. Even after surgery, you may find yourself constantly craving food and wondering why you can't seem to feel satisfied. The answer to this mystery lies in the hormone ghrelin. In this blog post, we'll explore what ghrelin is, how it affects hunger, and how you can manage your cravings and weight after WLS.
1) What is ghrelin? Ghrelin is a hormone produced by cells in the stomach that stimulates appetite and promotes food intake. It functions as a hunger signal that tells the brain when it's time to eat. After WLS, your stomach size is reduced, leading to a decrease in the production of certain hormones, including ghrelin. However, studies have shown that the remaining cells in the stomach can produce even more ghrelin than before surgery, leading to increased hunger. Don’t freak out just yet — the keyword there is “can”.
2) What controls ghrelin? In addition to increased production, ghrelin levels also fluctuate in response to various factors, such as meal times, stress, and sleep patterns. Irregular eating habits and lack of sleep can cause ghrelin levels to rise, making you feel hungrier throughout the day. Stress can also trigger ghrelin production, leading to emotional eating and cravings for comfort foods.
3) What can you do to help control ghrelin? To manage your hunger and control cravings, it's essential to establish a regular eating routine and prioritize sleep and stress management. Eating small, frequent meals throughout the day can help regulate ghrelin levels and prevent excessive hunger. Incorporating protein and fiber-rich foods into your meals can also help keep you feeling full and satisfied. Another way to manage ghrelin levels is through exercise. Studies have shown that exercise can reduce ghrelin production and suppress appetite. Incorporating regular physical activity into your daily routine can help control cravings and promote weight management.
It's important to note that while ghrelin plays a significant role in hunger and food intake, it's just one factor in a complex system of hormones and neurological signals that regulate appetite and metabolism. Weight loss surgery may alter your hormones and metabolism, and it's important to work closely with your healthcare providers and bariatric dietitian to establish a plan for long-term weight management and overall health.
If you're experiencing increased hunger and cravings following WLS, ghrelin may be the culprit. By understanding how this hormone affects hunger and what you can do to manage it, you can take control of your cravings and maintain a healthy weight. Prioritizing a regular eating routine, incorporating protein and fiber-rich foods, and incorporating exercise into your daily routine can all help regulate ghrelin levels and promote overall health. Work closely with your healthcare providers to establish a comprehensive plan for long-term weight management and well-being.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients.
We all know that sleep is essential, but did you know that it can significantly impact your weight loss journey? It may seem like getting enough sleep is just one piece of the puzzle, but it actually plays a crucial role in your overall health and well-being. In fact, a lack of sleep can cause a domino effect in all other areas of your life, making those lifestyle changes hard to stick to and goals hard to reach. Let’s see just how important those ZZZs are.
1) Hormone imbalances. First and foremost, lack of sleep can affect your hormone levels. And boy, do hormones control a lot in our bodies and minds! When you don't get enough sleep, your body produces more of the hormone ghrelin, which increases appetite, and less of the hormone leptin, which signals fullness. This means you're more likely to overeat and make poor food choices when sleep-deprived! And let's be honest — we've all had those days where we're so tired that we just grab the first sugary snack we see to give us a quick energy boost. Not to mention, when our hunger and fullness levels are off, our blood glucose levels can get wacky. And when we get wacky, do we really feel like doing all those other things like exercising and taking care of ourselves?
2) Metabolism. But it's not just about what you eat. Lack of sleep also affects your metabolism, which can slow down and make it harder for your body to burn calories efficiently. This means that even if you're sticking to a healthy eating plan and exercising regularly, you might not see the results you're hoping for if you're not getting enough rest.
3) Mental wellness. Let's not forget about the mental impact of a lack of sleep. When you're tired, you're more likely to feel irritable, anxious, and depressed. Talk about wacky hormones — just Google “cortisol”. These feelings can lead to stress eating and other unhealthy coping mechanisms that sabotage your weight loss goals.
4) How much do we need? So how much sleep should you be aiming for? The National Sleep Foundation recommends that adults get between 7-9 hours of sleep per night. Of course, everyone's needs are different, so you may need more or less depending on your body and lifestyle. The important thing is to prioritize sleep and make it a non-negotiable part of your self-care routine.
5) How to get more sleep. There are plenty of strategies you can use to improve your sleep. For one, stick to a sleep schedule. It’s best if your body knows what to expect. Begin to wind down a couple of hours up to an hour before bed by putting away all devices to avoid blue light that has been proven to affect sleep. Try doing something relaxing like reading a book, watching a calm and non-engaging TV show (if you insist on watching television before bed), or listening to sleep meditations. Exercising daily will also help you to be more tired by the end of the day for a good night’s rest.
In conclusion, getting enough sleep is critical for weight management after weight loss surgery. It affects your hormones, metabolism, and mental well-being, all of which play a major role in your ability to make healthy choices and see results. So, if you want to set yourself up for success, make sleep a top priority in your weight loss journey.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.
]]>