Ep 5: Stuck in a Stall After Your Bariatric Surgery?
This post is a companion to Episode 5 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
If your weight loss has slowed or stopped after bariatric surgery, first — take a breath. It is very normal for weight loss to stop and start throughout your journey. I actually prefer the term "plateau" over "stall" because the word stall sounds so negative, and what's happening in your body is far more nuanced than that.
That said, if you're frustrated and want to understand what might be playing a role, here are the five areas I look at with every client when we're working to kickstart weight loss again.
1. Are You in Your Sweet Spot for Calories and Protein?
Eating too little can be just as problematic as eating too much. When your calorie intake drops too low, your body feels like it's in a famine and holds on to fat tissue rather than releasing it. At the same time, too little protein can slow your metabolism and reduce lean muscle mass. Finding that "sweet spot" — adequate protein with a modest calorie deficit — is key, and it's different for everyone.
2. Are You Skipping Meals?
Skipping meals makes it very hard to reach your protein goals and often triggers a cycle of irregular eating that leads to grazing, overeating, and the very habits that slow weight loss down. Regular, structured meals are one of the most powerful things you can do for your weight loss journey.
3. Have Weight Regain Habits Crept Back In?
Old habits have a way of quietly returning. Are you snacking more after dinner? Drinking more liquid calories? Grazing between meals? These behaviours — what I call "weight regain habits" — can slow or stop weight loss even while you're still in your weight loss phase. Getting clear on what they are is the first step to managing them.
4. Are You Eating Slowly and Stopping When Satisfied?
Eating too quickly leads to overeating, which adds extra calories and can halt weight loss. After surgery, your hunger and fullness cues are different and can be subtle — but they're worth tuning into. Slow down, take small bites, and practice listening to your body's signals.
5. Are You Eating for Non-Hungry or Emotional Reasons?
Emotional eating is incredibly common — we all eat for non-hungry reasons to some degree. But when it happens regularly, it can become a significant barrier to reaching your goals. This isn't about judgment; it's about awareness and developing strategies to manage it with compassion.
If you're in a plateau, I encourage you to approach this as an observation exercise rather than a self-criticism session. Ask yourself these questions with kindness — and if you need support working through them, that's exactly what I'm here for.
🎧 Enjoyed this episode? Listen to the full conversation on Spotify or Apple Podcasts, and subscribe so you never miss a new episode every Monday!