36 Weight Maintenance The studies have shown that these are the key factors in achieving optimal weight loss and maintaining. Monitor your weight closely You need to weigh yourself once a week. This gives you feedback on how you are managing your weight condition. It is not recommended to weigh yourself daily. Daily weight changes are due to your body fluid volume changing, rather than true body mass change, making it difficult to interpret and can result in unnecessary anxiety. If your weight loss has stopped or you are regaining weight, you need to review your eating habits and food/drink choices and increase your activity level. Keeping a food diary to gain insight into your eating habits may help. If your weight is stable and you are happy with your current weight, then you can continue with the same meal and exercise pattern. Minor weight changes and fluctuations are normal and acceptable (up to 2-3 kg) If despite this you’re not able to turn things aroundcontact your clinic! Use your new stomach appropriately The aim of surgery is to help you feel full after eating much smaller meals. However you still need to use your stomach pouch effectively to achieve good weight loss and maintain it. • Eat regular meals • Eat healthy and balanced meals: including lean meats, fruits and vegetables and choosing low fat dairy items, and limiting grains/starch • Avoid calorie dense foods (fatty foods, chips) and processed foods • Long term – avoid snacking and grazing • Limit foods that when chewed or crushed become powder and therefore you can eat a large quantity of them, without feeling full (chips, biscuits, nuts, crackers) • Avoid liquid calories (juices, milkshakes, soft drinks) and limit alcoholic drinks • Do not eat and drink at the same time (stop drinking 30 minutes before meals and wait 30 minutes after meals before having your fluids) Regularly exercise Successful weight control is a result of healthy eating AND regular exercise. The best type of exercise is one you can enjoy and can continue to do on a regular basis. Exercise will help you to improve or maintain your weight loss, increase your metabolism and also improve your general health. Choose an exercise that you enjoy and do it daily – e.g. 30 min daily or at least 10,000 steps daily • Increase your activity level in your daily life. • Stand rather than sit • Be outdoors rather than indoors • Walk rather than drive - if possible • Park your car further away from where you need to go so you walk more • Climb the stairs rather than using the lifts Other ways to optimise your health and weight loss As you will be eating a smaller amount of food, you will need to maximise your nutrition by choosing small amounts of good healthy foods. Your dietitian has recommended a special multivitamin designed for patients following weight loss surgery. If you do not tolerate this, discuss alternative options with your dietitian or practice nurse. It is also strongly recommended that you have regular nutrition screening/blood tests. Our team will organise these for you on your follow up appointments and they may also recommend other additional supplements. These may include vitamin B12, Calcium, vitamin D, iron, and Folate. Make sure you attend the recommended follow up clinics. During these sessions you can discuss your progress, raise any new issues, monitor your dietary adequacy and also nutritional status. Use the expertise of the medical team and also ask to see other health professionals such as psychologists and exercise physiologists to optimise your weight loss.
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