Beating WLS Regain: Small Changes Make a BIG Difference

Beating WLS Regain: Small Changes Make a BIG Difference


Hey! Have you ever heard of the bright
shiny object syndrome … you know when something captures all of your attention
and you lose sight of everything else. It’s important to pay attention to the
little details as they can have a BIG impact, positive or negative, on your
long-term success after weight loss surgery. In this episode, you’ll discover
how to be mindful of the little things that contribute to healthy, right-size
living. Some things are hard to miss in your post weight loss life. Like, what size you’re wearing, the sexy dude checking you out, or your ability to walk
up a flight of stairs without getting winded. However, there’s smaller actions
you can take every day that may slip under the radar to negatively or
positively impact your success. Whether they’re things you do subconsciously or
missed opportunities that you didn’t even notice. The key is to practice
something I like to call mindFULLness. It’s essentially getting your head out
of the clouds to be conscious of your thoughts, environment and behavior in the
present moment. The practice helps you gain not only wisdom but the tools to be
successful in the world of right-sized living. There are endless details begging
for your attention. Here are four areas which are great places to start focusing
on mindFULLness to aid in your long-term success after weight loss surgery. Mindful eating. Do you ever fall into the trap of eating without thinking about it?
For example, do you ever grab the complimentary mint on your way out of the restaurant?
Do you eat while so distracted by an article on the internet, magazine
television or a conversation that you overeat? Do you eat while you’re driving?
Even with your powerful tool, you can eat one bite, two bites, three bites too many
if you’re not paying attention. This all adds up. Think of it this way: if an extra
one-hundred calories slip into your mouth each day, for many, that can be the
equivalent of roughly ten pounds gained by the end of the year. When you eat, do
it conscientiously. Make a shift from mindless eating to mindful eating. That
means eliminating the distractions. At work, have lunch in the break room or at
a picnic table outside … not at your desk. At home, eat at the kitchen table .. not in
front of the TV or the computer. Try to stay away from your social media or texts
while you eat. Beware of the extras. It’s easy to
overlook all the little extra indulgences that go along with our food
and beverages. What are you adding to your food and drinks? Are you putting
sweetener in your tea or creamer in your coffee? Are you eating questionable sauces with your proteins? Are you slathering your
veggies in lots of butter? Do you pour dressing on your salad instead of
ordering it on the side? Are you drowning your food in salt? Watch the details
because they add up. Visible influence. Your eyes play a bigger role than you
think in your eating habits. One way is perception the size of your plate or
Bowl influences your perception of how much you’re eating. Food psychologist
Brian Wansink gave nutritionists different sized bowls and different
sized scoops. When put into a position to serve themselves ice cream … and totally
unaware that they were being observed … those with larger bowls serve themselves
31% more ice cream and those with larger ice cream scoops increase their servings
by 14.5%. So, put your food portions in smaller bowls and on smaller
plates, and you’ll feel like you’re getting more food than you really are.
Rven though your tummy has new boundaries your brain isn’t always on
the same page. Also, remember that addage, “out of sight,
out of mind.” Wansink did another study that found even food proximity
influences how much you eat. He discovered that when office
administrators sat near clear dishes filled with Hershey’s Kisses, they ate
71% more … the equivalent of 77 calories a day than those sitting near kisses in
opaque dishes. The moral of the story: rule your environment with an iron fist.
Don’t let unhealthy foods into your home. Keep them away from your work
environment. Keep them out of sight. Movement. Exercise is a big contributor
to good mental and physical health. It’s also one of the greatest areas of missed
opportunities. There are ton of things you can do each day to amp up your
movement. Where are you parking at work, the grocery store or the gym? If it’s
safe to do so, consider parking further from the entrance so you can get more
steps in. Can you take the stairs instead of the elevator? I know for me, there’s a
parking garage at my gym. I always take the stairs instead of the elevator when
coming and going … even if my legs feel like rubber after my workout. Not only do
I increase my activity this way, I get a great sense of accomplishment from doing it. If you go out to lunch at work can you walk instead of drive? Or, if you bring
your lunch, can you squeeze in twenty or thirty minutes walking on your lunch
break? When you’re watching TV, instead of fast forwarding through commercials let
them run and hold a plank while they play. What about setting an alarm on your desk
every 50 minutes as a trigger to get up and stretch or walk around for five or
ten minutes? The point is: be conscientious of when
you’re moving and when you’re not to uncover opportunities to add movement to
your day. Mindful eating, eliminating the extras, visible influence and movement
offer just some examples of where little things can have a BIG impact on your
long-term success after weight loss surgery. Try incorporating some of them
into your daily routine and email me at [email protected] to let me know
how it goes. Until next time … live with purpose, live with courage and live with
delight!

One thought on “Beating WLS Regain: Small Changes Make a BIG Difference

  1. Just passed my 2 year surgiversary. High weight: 333 lbs. Low Weight: 199 lbs. Current Weight: 260 lbs. Dealing with some depression/anxiety, eating my emotions. Wanting to jump back in and small changes seem "too small". I know this is a thinking error. I have too much all or nothing thinking. I keep hearing that I could go back to the post-op plan of eating, measuring, focusing on protein and veggies. Thoughts?

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