Ep 57: Let's Talk About Weight Regain — And How to Turn It Around
This post is a companion to Episode 57 of the Bariatric Nutrition Coach Podcast. Listen to the full episode on Spotify or Apple Podcasts.
Weight regain is common after bariatric surgery — and approaching it with compassion rather than panic is the most effective starting point. In this episode I take you through five questions to ask yourself when you notice regain starting, to come out with a clear, focused plan.
Grab a pen and paper before you start.
Question 1: How Long Has the Regain Been Going On?
Be honest with yourself. Is this a few weeks or several months? Getting clear on the timeline helps you understand how gradually (or quickly) things have changed — and how much runway you have to course-correct.
Question 2: What Have You Been Saying to Yourself About It?
The thoughts that come up around weight regain — "I knew I'd fail," "I can't do this," "other people don't struggle like this" — are important to identify because they often keep you stuck. Naming them is the first step to challenging them.
Question 3: What Have You Started Doing?
In the period when regain has been happening, what new habits have crept in? More snacking after dinner? Extra liquid calories? Skipping breakfast? Write them down without judgment.
Question 4: What Have You Stopped Doing?
The flip side: what were you doing before that you've stopped? Regular walks? Tracking protein? Meeting a friend for exercise? Preparing meals on Sundays? These are the behaviours that were working.
Question 5: What Are the Two Easiest Changes to Start With?
From your lists, circle the two things that feel most achievable right now. Not the hardest. The easiest. Small wins build momentum. Focus on those two for a month before adding anything else.
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