Ep 33: Drifted Off Track After Weight Loss Surgery?
This post is a companion to Episode 33 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
You are going to drift off track at some point. You are human. Life will push you off course — holidays, stress, loss, busyness — and old habits will creep back in. The question is not whether it will happen. It is what you do when it does. Here are three steps.
Step 1: Acknowledge Where You Are — With Compassion
Before jumping into solution mode, stop and acknowledge where you are at. What has changed? What habits have slipped? What old patterns have come back? This is not about judgment — it is about observation. Notice also where your thoughts go when you drift off track. Do you tell yourself you have ruined everything? That inner dialogue is often the biggest barrier to getting back on track.
Step 2: Choose One or Two Key Habits to Focus On
Do not try to change everything at once. Pick one or two foundational habits that you know make the biggest difference — getting back to your regular eating schedule, tracking your protein for a few days, prioritising protein at every meal. When you work on even one behaviour, there is often a ripple effect through others.
Step 3: Move Your Body
Not as punishment, not to burn off anything — but as self-care. Movement helps with negative thoughts, stress, sleep, and mood. When you feel better in your body, everything else becomes easier. Even a short walk counts.
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