1. Healthy Eating Should Become a Daily Habit
Weight loss surgery is an effective treatment, but long-term success depends on developing consistent healthy eating habits. Meals should not be skipped; instead, aim for three balanced meals and 2–3 planned snacks throughout the day. This structure prevents overeating and keeps energy levels steady.
2. Stay Hydrated Throughout the Day
Patients should drink 2–3 liters of water daily to prevent fatigue and constipation after surgery. Because the stomach volume is smaller, drinking large amounts at once is difficult. Instead, spread your water intake evenly during the day. Avoid drinking water 30 minutes before and after meals to protect the stomach.
3. Avoid Caffeinated and Carbonated Drinks
Dehydration is one of the most common issues after weight loss surgery. Caffeinated drinks increase fluid loss, while fizzy drinks can cause bloating and discomfort. For the first month, these beverages should be avoided completely. Once recovery progresses, they may be consumed in moderation, as long as your water intake remains adequate.
4. Avoid Unplanned Snacking
Stick to the meal and snack schedule recommended by your dietitian. Additional, unplanned snacks can disrupt blood sugar balance and slow down weight loss. Structure and consistency are key to maintaining healthy eating behavior.
5. Keep Blood Sugar Balanced
Avoid simple carbohydrates, which raise blood sugar quickly. Instead, choose complex carbohydrates such as vegetables, legumes, and fruits. They help stabilise blood sugar, provide fiber, support bowel movements, and protect against constipation.
6. Make Protein the Priority
Protein is the most important nutrient after weight loss surgery. Because the stomach holds less food, it may be difficult to meet protein needs. Prioritize protein-rich foods at each meal and add other foods—like fruits and vegetables—only once you are not yet full. This supports muscle maintenance and healthy weight loss.
7. Monitor Vitamin and Mineral Levels
After surgery, patients are at higher risk of deficiencies, especially iron, vitamin B12, and vitamin B2. Routine blood tests and supplements, when needed, ensure your body receives the nutrients required for recovery and long-term health.
8. Prioritise Quality Sleep
Insufficient sleep is a major contributor to fatigue after surgery. Aim for 7–8 hours of restful sleep each night and establish a regular sleep routine. Quality sleep supports metabolism, appetite control, and overall well-being.
9. Follow a Balanced Exercise Routine
Staying active is essential after weight loss surgery. Walking helps prevent complications such as embolism and supports healthy weight loss. Patients should walk at least 5,000 steps per day after discharge, increasing to 10,000 steps within 2–4 weeks. However, more demanding activities such as running, fitness training, or weightlifting should be avoided during the first month.
10. Maintain Professional Support
Research shows that patients who continue working with a dietitian and psychologist for two years after surgery achieve greater weight loss and maintain their results for longer. Emotional support and structured guidance make long-term success more realistic and sustainable.
