What am I doing wrong?
However, after a while you come up against a wall - the weight has stalled and the indicator won't budge for days afterwards. Anxiety arises, you ask yourself - what am I doing wrong?
You have had several approaches to weight reduction. Some of them have been very successful. You have a history of slowing down your reduction and even stopping it. A rollercoaster of weight drops and increases, largely led you to opt for surgical obesity treatment to finally reduce excess pounds effectively and healthily and maintain your weight.
This time the slump has caught you off guard, caused uncertainty, anxiety and irritation. This is not one of those miracle diets where you only eat grapefruit or the one when you were supposed to become a samurai. Before the operation they mentioned, you read that the reduction might slow down, stop, however why so quickly? After all, you are trying to follow the rules. You eat small portions fairly regularly. You are hydrating yourself, yet the weight loss has stopped.
Are deadlocks part of the process?
Slowing down or stopping weight reduction is part of the surgical process of treating obesity. Bariatric surgery is a tool that you learn to use. It is not, however, a magic bullet that will fix your relationship with food, teach you healthy eating habits and make you maintain your dream weight. This is your hard work.
Spectacular weight loss after surgery lasts for the first 6 to 12 months after surgery. The pounds reduced are not just fat, some of it is muscle mass. The loss of muscle can slow down the rate of reduction. At the same time, with weight reduction, your energy needs decrease - your daily energy expenditure was different at a BMI of 40 and will be lower at 35. This also means a slower reduction.
Body weight changes throughout the day. The difference between morning and evening measurements can be as much as several kilograms. Most of this increase is water. It is important to take measurements once a week, at the same time. Daily monitoring of the lost weight does not give you better control over your reduction, and slowing down or stopping may cause feelings of anxiety or fear.
Remember, even if you do everything according to the assumptions - composing meals according to the rules, changing your eating habits, exercising regularly, remembering about proper hydration - at some point the reduction will slow down or even stop. This state may last from a few days to a few weeks.
So... How do you get through this?
First of all, make sure you are dealing with weight stabilisation. Measuring your weight is just a progression of weight loss, if you have access to a body composition analyser, monitor the changes on it. Even if your weight has stopped, you can still reduce in circumference. Measure yourself at the waist and chest, check your hips, thighs and biceps.
Start monitoring your food again. You've become adept at composing meals and have abandoned measuring portions more carefully. Perhaps snacks or a sugary drink are creeping into your daily menu. Take a look at your eating habits, you will know if your metabolism is changing or if you are returning to your pre-surgery habits. Without this knowledge, change will be difficult or even impossible to achieve.
If you exercise regularly, you are certainly in better shape than you were a few weeks or months ago. Start modifying your physical activity. You walk a certain route, try changing it let it be more challenging for you. You do mostly cardio, add some strength training. Include another activity, such as cycling or swimming. Add high intensity interval training (HIIT), which sounds a lot more intimidating than it really is, and you'll be able to burn more energy without increasing the time you spend training.
Change your diet. Cut back on the carbs a bit and increase your protein portion. Our bodies have an amazing ability to adapt over time to diet and exercise guidelines. Make it so that your body has adapted to your new bariatric diet. It may be time to stir things up a bit on your plate.
Get enough sleep. The importance of sleep in weight loss is underestimated. If you don't get enough sleep, it will be harder for you to reduce weight. You are also more likely to have a bigger appetite and eat more than you anticipated. Sleep is a recovery time for the body, a time to prepare for the next day.
Very importantly, don't blame yourself for slowing down or stopping your reduction. This is a condition inherent in the process of surgical treatment of obesity. Periods of stagnation in weight loss happen to many people and you do not have to deal with this burden alone. Get support from the specialists on the baria3 team, and you can also count on our community. All you have to do is reach out, you will find support in person and also online.