Ep 46: What Can Slow Down Weight Loss After Bariatric Surgery
This post is a companion to Episode 46 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
In this episode I share three mistakes I commonly see people making in their weight loss phase after surgery that can slow — or stop — their progress. These might surprise you.
1. Only Eating When Hungry
After bariatric surgery, one of the metabolic changes is a significant reduction in appetite. That's wonderful — but it also means that if you only eat when you feel hungry, you're probably not eating enough. Eating too little puts your body into a famine response, causing it to hold onto fat rather than release it. There's a sweet spot we're aiming for: adequate protein, a moderate calorie deficit, and enough regular intake for your body to feel safe and comfortable losing weight.
2. Having a Very Limited Diet
Around the two to four month mark, many people get stuck with a small range of foods they know settle well — and don't know how to progress from there. A limited diet is a dissatisfying diet. When you're stuck eating the same few things, restriction and deprivation set in. And we know what follows restriction. Building a varied, enjoyable diet is not just about nutrition — it's essential for long-term sustainability.
3. Never Establishing a Regular Eating Schedule
Before surgery, many people were "grab and go" eaters — sustained by large meals, no planning, and long gaps between eating. After surgery, that approach doesn't work. You can't eat enough in one sitting to sustain you for hours. Regular meals are essential for reaching protein goals, managing appetite, staying hydrated, and avoiding the over-hunger that leads to poor food choices later in the day.
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