Weight Loss Plateaus

Tony M. Romeo, R.N., CNOR, CRNFA
Bariatric Surgery Center Coordinator

Weight loss plateaus are natural. By identifying a plateau and taking action early, weight regain will not occur.  If you are experiencing a plateau or weight regain contact us at (708) 229-5969.  Begin following these easy-to-use steps. 

 1.     Thinking positive yields positive results.  

  • What is your mental outlook regarding this “bump in the road?”  How you view this natural process of weight loss will greatly determine your outcome at the end of the road. Slips and setbacks are a natural part of the ups and downs of life and a natural part of the weight control process.  If you can prevent slips from occurring that would be great, but it is even more important to know how to handle these situations once they arise.
  • Understand and accept that this is slight bump in the road and not a natural disaster.  It takes months or more of high-calorie eating and physical inactivity to re-gain the weight that you have lost.  One meal or even a week of being off course will not make or break your success. 
  • Reframe your thinking.  Negative thinking and outlook can quickly crowd out the many great things you have done thus far to advance weight control efforts.  Rather than lettering one negative episode overshadow the positive, focus on all of your great successes and how to apply the skills you have gained to the current situation. 


2.     Keep a food and Exercise log.

 Old habits die hard.  Often old patterns of eating slowly creep up without notice. Begin keeping a food log of everything you eat and drink for a week.  Note the time you are eating, the duration of the meal and the amount you consumed.  Review the food log, asking yourself these questions: 

  • Am I snacking, picking or grazing throughout the day? 
  • Am I drinking beverages that contain calories? 
  • Am I eating and drinking at the same time? 
  • Am I choosing foods that are high in fat and sugar? 
  • Am I filling up on breads, rice, pasta or other high carbohydrate foods? 
  • Are my foods soft, mushy or lack fiber?  These foods pass through the pouch quickly. 


 3.     Choose solid foods. 

  • Solid foods take longer to digest, leaving your feeling full for a longer period of time.   
  •  By choosing semi-solid or liquid foods, you will feel hungry soon after eating.  These foods quickly pass through and do not cause a sensation of fullness.  This may lead to snacking, grazing or picking in an attempt to feel satisfied. 

Your meals should consist of the following: 

  • Lean protein 
  • Cooked or fresh non-starchy vegetables 
  • Potatoes, peas, corn and winter squash are “starchy” vegetables 
  • Whole fruit 


 4.     Do not eat and drink at the same time.

  •  Eating and drinking at the same time turns the contents of the stomach into a soup.  This soup will drain quickly, leaving you feeling hungry shortly after eating. 
  •  You may fill your stomach up with water 15 minutes before you begin eating.  Do not resume drinking until 60-90 minutes after the meal has ended.
  •  Although this task may seem minute, this tip may the most powerful for helping you continue on your weight loss journey.


5.     Fill up each time, every time.

  • After surgery, the feeling of fullness is created by slight stretching (pressure) of the stomach wall.  If you only eat half a meal or do not fill up your pouch, the feeling of fullness will not be generated.  This can lead to grazing, picking or snacking.
  •  Eating until full (not stuffed) is the only way to slightly stretch the pouch, creating a feeling of fullness and satisfaction.


6.     Increase your physical activity.

 The majority of successful weight loss patients engage in 1 hour of moderate-intensity physical activity per day. 


7.     Attend support group.

 You will never be alone on this journey.  Attend support group to listen, learn and share with others.  Attending meetings before surgery will help you prepare for success, attending after surgery will make you successful.

 Join us at Little Company of Mary on the First Tuesday of Every Month

Lower Level Rooms A & B

  • LAP BANDS meets 6:00 pm to 7:00 pm
  • GASTRIC BYPASS and GASTRIC SLEEVE Meets 7:00 pm to 8:00 pm



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