Ep 21: 3 Ways Your Dieting Mindset Is Holding You Back After WLS
This post is a companion to Episode 21 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
The dieting mindset is one most of us know intimately — the rules, the good and bad foods, the shame when you go off plan, the cycle of restriction and overeating. Most people carry this mindset into their bariatric journey without realising it. Here are three ways it can hold you back.
1. "Less Is Better"
In the dieting world, eating less is always framed as good. But after bariatric surgery, eating too little can actually slow or stop your weight loss. When you do not consume enough protein and calories, your body goes into survival mode — it holds onto fat rather than releasing it. There is a sweet spot: adequate protein with a modest calorie deficit. Less than that is not more.
2. All-or-Nothing Thinking
One imperfect meal and the day is "ruined," so you might as well write off the week. This black-and-white thinking is self-sabotage disguised as high standards. After bariatric surgery, it can lead to skipping meals to "compensate," which leads to over-hunger, overeating, and a cycle that is really hard to break. The antidote is self-compassion. You are not going to be perfect. What matters is what you do next.
3. Using the Scales as the Only Measure of Success
The scales are a lag measure — they tell you about outcomes, not behaviours. Weight loss also naturally slows and stops and starts after bariatric surgery. When you hinge your entire sense of success on a number that fluctuates for many reasons outside your control, you set yourself up for unnecessary distress. Focus instead on the behaviours: eating regularly, prioritising protein, eating slowly, moving your body. These are the habits that deliver the results — and keep them long term.
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