10 tips for healthier eating habits after weight-loss surgery

Anyone who has undergone bariatric weight-loss surgery knows that the changes go far beyond the surgical recovery. Not only what you eat or how much, but also how you eat can greatly influence whether your weight loss journey is successful in the long-term. Dana Porter, RDN, offered ten tips for healthier eating habits after weight-loss surgery.

1. Keep timing top of mind

After bariatric surgery, one of the biggest changes is separating your intake of food and fluids.

“Follow the 10/20/30 rule for timing,” said Porter. “Ten minutes before you eat, stop drinking any fluids. Spend about 20 minutes eating your meal, pausing between bites and stopping when you feel satisfied. When you’re finished, note the time and then wait for 30 minutes before you start drinking again.”

2. Chew your food thoroughly

It is extremely important to chew your food well. Your stomach cannot break down food itself as effectively after weight-loss surgery. Take a bite about the size of a quarter and be sure to chew every single bite until it is the consistency of applesauce. Don’t try to focus on chewing a specific number of times – different types of food will take longer to chew than others.

3. Don’t wait to feel hunger

After bariatric surgery, you can’t rely on hunger cues or appetite to tell you when to eat. Instead, you’ll need to do what we call “eating according to the clock”.

When it comes time for a meal or snack, don’t skip it even if you don’t feel hungry. Instead, try to eat at least a little something. If, after a bite or two, you can’t eat any more, put the food away and wait for the next meal or snack time.

Don’t graze or keep trying to eat after that.

4. Plan out what you’ll eat ahead of time

Plan your meals and snacks ahead of time. Eat at a table instead of on the go. Take time to savor and enjoy your food.

Not only will planning ahead help you to stay on track with eating healthier options and making it easier to stick to your schedule and dietary needs, but it will also help you save money and cut down on those unscheduled drive-thru trips or ordering delivery.

Meal prep or complicated menu-planning isn’t for everyone but just giving yourself a few minutes to think about what activities or plans you have in the coming week and noting how to work your meals and snacks into that schedule can help.

5. Write down what you eat and when

Keeping a record of what you’ve eaten can really be of great benefit, especially early on as you’re getting used to your ‘new normal’ after bariatric surgery.

Writing down what you consumed, how it was prepared, where you ate, and why can help you identify potential issues such as food aversions, overeating episodes, emotional triggers for eating or other barriers that might stand in the way of weight-loss success.

6. Avoid high calorie liquids and concentrated sweets

“Higher calorie drinks with sugar and alcoholic beverages are ingested easily and the calories can quickly add up,” said Porter. “Sugar, cakes, candy, cookies, doughnuts and other treats contain calories without much nutritional value. Eating them could put you at risk for dumping syndrome and hinder your weight loss progress.”

7. Don’t eat while distracted

It’s important to minimize distractions while eating, pay attention to your body cues and stop eating when satisfied, not full.  

Make sure the TV is off, you’re not on the phone, don’t scroll on social media … remove any and all distractions during mealtime. While you’re eating, just eat!

8. Engage in self-care and get active

“Getting enough sleep and managing stress don’t just help you feel better, they also help to keep off the pounds,” said Porter. “Avoiding stress-eating can prevent significant weight regain following bariatric surgery. Be accountable and keep your post-op appointments to ensure proper follow-up care.”

Regular physical activity is also an essential part of weight loss and weight maintenance and can help lower your stress level. Start with low-impact activities, such as walking or swimming and gradually increase the intensity and duration of your workouts as your fitness level improves.  

9. Try something new!

Make sure you’re open to new foods, flavors and tastes, Tastes often change after surgery, and you may not enjoy the same foods you did before.

Plus, trying new things will help remind you to eat more slowly. You may find that you like flavors you never did before and enjoy the act of eating rather than simply trying to ‘finish’ the meal. This can help you with building healthier eating habits after weight-loss surgery.

10. Remember, this isn’t a diet – it’s a total lifestyle change

“Bariatric or weight loss surgery has this incorrect reputation as some kind of ‘quick fix’ to problems with losing weight,” said Porter. “The truth is that bariatric surgery involves changing everything about your previous lifestyle and it’s not easy, simple or quick. It’s a commitment to better health moving forward.”

There is a learning curve involved, and everyone has a stumble here or there. Be patient with yourself if you struggle with occasional issues with overeating even after surgery, or if you’re not sure where to begin with changing your foods.

Check in routinely with your dietitian to discuss your current diet, what might need to change, and what steps you can take to build healthier eating habits after weight-loss surgery.