Ep 12: 3 Mistakes I See People Making Which Can Slow Your Weight Loss Down After Bariatric Surgery
This post is a companion to Episode 12 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
Weight loss after bariatric surgery varies enormously from person to person — there's no set rate, and many factors influence how quickly or slowly it progresses. But there are some common mistakes I see people making that they often don't even realise they're making. Here are three of the biggest ones.
Mistake 1: Letting Your Appetite Decide When to Eat
One of the ways bariatric surgery works is by significantly reducing appetite — sometimes to almost nothing in the early days. This can feel wonderful after years of battling constant hunger. But here's the problem: if you only eat when your appetite demands it, you're likely eating too infrequently and consuming too little protein and energy overall.
Too little food signals to your body that there's a famine happening. Your body responds by holding on to fat and slowing your metabolism. Less really isn't more after weight loss surgery. You need regular, structured meals — even when you don't feel hungry.
Mistake 2: Having a Very Limited Diet
Around two to four months post-surgery, many people hit a wall. They've followed their centre's food lists, found a few foods that work, and then... don't know how to progress. They get stuck eating the same five foods, become bored and dissatisfied, and gradually slide back into old eating habits.
A varied diet is a satisfying diet — and a satisfying diet is far easier to stick to long term. Learning how to safely expand your food range, build balanced meals, and confidently navigate different eating situations is a key part of the journey that too many people miss out on.
Mistake 3: Not Building Structure Into Your Day
Without structure, it becomes very difficult to reach protein goals, drink adequate fluid, take vitamins consistently, and plan meals well. Some people are naturally structured — for others, it takes intentional effort.
If structure doesn't come naturally to you, you're not alone. The key is finding an eating schedule that suits your life, your job, and your preferences — not copying someone else's. When it fits, it sticks.
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