Ep 14: Key Habits to Foster for Weight Loss Surgery Success
This post is a companion to Episode 14 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
There are many habits that matter after bariatric surgery, but in this episode I want to focus on four that I consider truly foundational — the ones that, when practised consistently, underpin everything else.
1. Make Protein the Star of Every Meal and Snack
Protein keeps you satisfied longer, supports lean muscle mass, and helps your body feel safe and confident to continue losing weight. Research shows that getting good protein earlier in the day — at breakfast and morning tea — reduces hunger and cravings later on, making after-dinner eating much easier to manage.
Think of it this way: the star of your plate is always a high-protein food. Everything else sits around it.
2. Establish a Regular, Personalised Eating Schedule
A regular eating schedule helps regulate appetite, supports protein and fluid goals, and reduces the likelihood of grazing and snacking. The key word is "personalised" — your eating schedule should suit your job, your lifestyle, your family. There's no one-size-fits-all.
3. Practise Mindful Eating
Mindful eating means paying attention to what you're eating, how you're eating it, and how your body feels. Small bites, slow pace, no distractions, stopping when satisfied. This is the opposite of eating on autopilot — and it's the key to avoiding the overeating that can derail your progress.
There are three eating cycles: restrictive, overeating, and intuitive (or mindful) eating. The goal is to spend more and more time in the intuitive eating cycle — where there's balance, self-compassion, and no black-and-white thinking about food.
4. Move Your Body Regularly
Research consistently shows that regular movement after bariatric surgery is associated with better long-term weight maintenance. Find things you actually enjoy — walking, bike riding, sport, dancing — and build them into your life. Not as punishment, but as self-care.
🎧 Enjoyed this episode? Listen to the full conversation on Spotify or Apple Podcasts, and subscribe so you never miss a new episode every Monday!