Getting Back on Track after Weight Gain

Getting Back on Track after Weight Gain

Alex Brecher

Regaining weight after losing a lot is common. It is unbelievably frustrating to watch the scale go up again after working so hard to get it down, but take heart. If you are ready to get back on track, it can happen. 

Finding “Trouble Spots”

Dig deep, and you may identify some reasons why weight gain is happening. It usually happens when some old habits slip back in. It could be something like Friday night drinking with old buddies, tasting a bite here and there while cooking, sneaking the kids’ chips and cookie snacks, “eyeballing” instead of measuring foods, or, well, a million more habits. Can you think of any that apply to you?

“Back to Basics”

Going “back to basics” (the basics of weight loss and of the post-op diet) can always help. These can include:

  • Hitting protein goals and eating protein first at each meal.
  • Drinking at least 64 ounces of water daily.
  • Including vegetables at most meals.
  • Eliminating added sugars and refined starches.
  • Chewing slowly.
  • Measuring portions.
  • Logging each meal and snack carefully.

You may find that going back to the original instructions from your surgeon or nutritionist can help the pounds start coming off again.

Portion Control

Going back to weighing and measuring your foods, if you have stopped, can make a big difference. A weight scale and measuring cups and spoons can do the trick, but there are other methods if those are too burdensome. Portion Control Plates, Bowls, and Stackable Cups can let you know the right amount to eat without much effort. You can also use Portion Control Rings for when you need to measure on the go, such as at a restaurant (remember to order protein and vegetables, not pasta or rice or potatoes)

Pouch Reset Diet

A meal plan and menu can help if you are unsure of what to eat when getting back on track. If you have been gaining weight after losing some weight after bariatric surgery, it may be related to losing the tight feeling in your stomach pouch or sleeve. We have a Pouch Reset Diet to try that may help you regain the feeling of fullness that you first had after weight loss surgery.

Staying Positive

If weight regain happens, you might as well forgive yourself and get over it. The longer you dwell on it and are afraid to move forward, the more weight you may regain and the further you will be from goal weight.

Also, there is no need to panic. There is always a good time to turn it now! Having support can help, and online forums such as can provide the encouragement and information you need for success.

Including Treats

Healthy eating and weight control need to be a lifelong habit to maintain best possible health. For most people, staying on track for the long-term means including treats regularly to avoid feeling deprived. The BariatricPal Store has all kinds of healthy alternatives to sugary, starchy, and fatty treats. Just a few examples of our low-carb, high-protein fare include Mashed Potatoes, Chips, Mac and Cheese, Chocolate Peanut Butter Cups, and Zero-Carb Pizza Crust. In others words, there is no need to feel deprived when getting back on track!

Getting back on track after weight gain can seem like a daunting task, but you can do it! When you take advantage of low-carb, high-protein treats, as well as tools such as our Pouch Reset Plan or Portion Control tools, getting back on track can be easier than you ever thought possible. Welcome back to weight loss!

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