Healthy habits before and after bariatric surgery

Considering bariatric surgery for weight loss is a big decision. It is more than just having a surgery, because patients need to commit to a lifetime of healthy eating and regular exercise to have long-lasting results. Weight loss surgery is not the best option for every person, but incorporating healthful habits is good for all. Here are some tips to get you started living more healthful if you are unsure of how to start:

• Use a calorie calculator to determine the correct amount of calories you should be taking in each day. Many people assume that they should consume 2,000 each day, but their numbers could be higher or lower based on their activity levels.
• Reduce the amount of sweetened beverages you drink so you don’t fill up your calorie allotment with liquids. Replace drink calories with nutritious snacks, such as vegetables and fruits.
• Slow down when you are eating by taking smaller bites. This gives your brain time to send out fullness signals and helps you enjoy your meal more fully.
• Get moving. Regular exercise is important to every aspect of your health. Many people use a fitness app on their mobile devices or a wearable fitness tracker to keep track of their activities each day. Another simple and free tracking option is a paper diary. Sometimes, getting more activity into your day could be parking your vehicle farther away than usual, walking to the store or using the stairs instead of an elevator. These little actions can add up.
• Remember, there always is a healthier food option. Even during those days when you have no other option than to eat on the go, a quick web search of a restaurant menu can lead you to the nutrition information and help you make a healthier choice.
• Drink plenty of water. Every system in your body depends on water. Water helps flush toxins out of vital organs, carries nutrients to your cells and provides a moist environment for your cells. Try to drink eight 8-ounce glasses of water each day.
• One meal will not ruin your work or diet. If you make healthful choices on a regular basis, a single slip will not undo your hard work. Try not to get discouraged, and focus on the next meal or day.
• Make it fun. Habits are much more likely to stick if you have fun doing them. Make it a race or challenge with your family, friends or co-workers. Try a new food or exercise. Visit a new park or walking trail. There is so much to discover when you make healthful decisions and feel good.

Wendy Payson is a registered nurse in Bariatric Surgery in Eau Claire, Wisconsin.