Breaking Through Weight Plateaus: Regaining Momentum After Weight Loss Surgery

After weight-loss surgery, the excess weight may fall off quickly at first, however, it’s common and normal to experience a stall in your weight-loss progress. After rapid weight loss, your body may need a period of adjustment.

There are several strategies to get yourself and your body back on track with your weight-loss journey. To safely begin losing weight again, you will need to reassess and change your daily habits.

Increase Exercise Frequency or Intensity

After weight loss, your metabolic rate slows which can make losing additional weight difficult to achieve. Enhancing your current workout plan to include more intensive or frequent exercise such as strength or resistance training to increase the number of calories you burn.

Stay Active

Frequent exercise is important, however, research shows that non-exercise activity thermogenesis (NEAT), such as fidgeting while seated or standing, can increase your metabolic rate up to 94%.

Track Calorie Intake

Reports show on average, people consume about twice the amount of calories than the amount estimated. By tracking your calorie and macronutrient (protein, fat, and carbs) intake, you will have a more accurate idea of what your body is consuming, which will allow you to modify your diet as needed.

Eat More Fiber

Fiber slows down food as it moves through the digestive tract, reducing the amount of calories your body absorbs. Research shows that all types of fiber can help with weight loss, however, soluble fiber is the most effective fiber form for maintaining a satisfied appetite.

Eat More Protein

Increasing your protein intake can burn twice as many calories as fat or carbs or can. A high-protein diet affects the production of hormones, which helps reduce hunger and maintain a full feeling.

Low-Carb Diet

Adapting a low-carb diet can be effective in boosting your metabolism. Replace your carbs with vegetables to reduce hunger and allow your body to feel full after eating well-balanced meals.

Stay Hydrated

Staying hydrated is essential for reducing your food intake and achieving long-term weight loss.  While plain water is preferred, caffeine beverages like coffee and tea can burn fat and boost your metabolic rate. Drinking at least 1-1.5 liters of water daily, particularly while eating, will move food through your stomach faster, helping you feel full sooner.

Try to avoid alcohol and sugary drinks, as they are typically a leading factor in weight gain.

Get Plenty of Sleep

Ensuring at least 7-8 hours of sleep each night will help curb cravings.

Personalized Support

If you’re experiencing a weight plateau after your weight-loss surgery, you’re not alone! Our experts at Wellstar specialize in personalized support before, during, and after your procedure. Contact us today for advice and tips to get you back on track with your weight-loss journey!