Habits of Successful Gastric Sleeve Patients

Some people still think weight-loss surgery is "the easy way out". People who have had it know better. After a sleeve you learn a new way of eating, new routines and new ways to handle stress, and much of that work happens after surgery.

Here are ten habits that help many people, based on Canadian and international guidelines for life after bariatric surgery.

1. Drink about 8 cups of fluids a day

Aim for about 8 cups (about 2 litres) of fluids a day, mostly water, or the amount your dietitian sets. Sip slowly through the day, between meals rather than with them: stop drinking about 30 minutes before you eat, and wait about 30 minutes after. Avoid fizzy drinks, and ask your team about caffeine.

Fluids help prevent dehydration and constipation, which are common in the first months. Dark urine, headaches, dizziness and feeling very tired can be signs that you need more.

2. Plan snacks, skip the grazing

With a smaller stomach, every meal needs to count. Grazing, eating small amounts on and off all day, makes it hard to notice fullness and can add up to more than you think.

A planned snack is different: you decide on it ahead of time, and it can help you reach your protein goal. Many people do well with three small meals and one or two planned snacks, such as Greek yogurt or a hard-boiled egg.

3. Get 60 to 80 g of protein a day

Protein helps you heal, keeps your muscles strong while you lose weight, and helps you stay full. Most people aim for 60 to 80 g a day, or the amount your dietitian sets. Eat the protein on your plate first. Too little protein can lead to tiredness, slower healing and more hair shedding.

4. Choose complex carbohydrates

Guidelines for life after bariatric surgery suggest a moderate amount of carbohydrate. There is no single number for everyone, and your dietitian helps you find the right amount for your stage.

The type matters too. Simple carbohydrates, such as candy, pop, juice, cookies and white bread, raise blood sugar fast and leave you hungry again soon. Complex carbohydrates, such as vegetables, fruit, beans, lentils and whole grains, digest more slowly and bring fibre with them.

5. Limit processed foods

Many packaged foods are high in sugar, fat and salt, and low in protein. They are easy to eat quickly and in large amounts. Choose whole foods when you can, and read labels when you cannot. In some people, sugary foods can also cause dumping after a sleeve: a wave of nausea, sweating or shakiness after eating.

6. Plan your meals

A little planning makes every other habit easier. Cook protein in batches, portion meals into small containers, and keep planned snacks ready. Then, when you are tired or busy, the easy choice is also the one that fits your plan.

7. Eat slowly

Fullness takes time to arrive. Take small bites, chew well, and put your fork down between bites. A small meal often takes 20 to 30 minutes. A hunger and fullness scale can help you notice when you are satisfied, and stop there.

8. Take your vitamins, for life

After a sleeve you eat much less, so it is hard to get all the vitamins and minerals you need from food alone. Guidelines recommend daily supplements for life: usually a multivitamin with minerals and calcium with vitamin D, plus others such as vitamin B12 or iron if your bloodwork shows a need. Your team tells you which ones and how much.

At 360 Sleeve, bloodwork at 6 months and then every year checks that your supplements are doing their job.

9. Move every day

Start with short walks after surgery and build up week by week. A good everyday goal is about 30 minutes of walking or other activity. Over time, work toward 150 minutes or more a week, plus some strength work when your team says it is time. Activity helps you keep muscle, sleep better and handle stress.

10. Have a plan for stress

Many people have used food to cope with stress or hard feelings, sometimes for years. After surgery that habit has to change, but the stress does not go away. It helps to have other options ready:

• A short walk, or a few minutes of slow breathing.
• Talking to a friend, a support group or 360 Community.
• Writing down what you feel.
• Enough sleep, and a regular daily routine.
• Counselling, if stress or low mood is getting in the way of daily life.

About daily goals

For many people this is the first time they track water, protein and steps. You will not reach every target every day, especially early on, and that is okay. Think of the goals as a direction, not a test.

If you miss them often, tell your dietitian or nurse. There is usually a simple fix, such as a different protein shake or a reminder on your phone.