17 Oct Manage Cravings and Sustain Weight Loss after Bariatric Surgery

• Recognize triggers: Recall the exercise you did before surgery, focusing on why you want to snack. Are you genuinely hungry, or is it due to nerves, boredom, or old habits?
• Pay attention to your body: Reconnect with your body’s signals. Many patients have ignored these signals for years, so it’s crucial to relearn them. Take a moment to assess your feelings and look out for these hunger cues: a rumbling stomach, feeling light-headed, low energy, shakiness, moodiness, and more.
• Use a plate: Don’t “snack” from a big bowl, instead, practice portion control by using smaller plates and utensils to help you eat mindfully and avoid overeating.

Opt for healthier snacks: Rethink your snacks! Many packaged snacks are loaded with salt, sugar, and fat but lack nutrients. To sustain your post-surgery weight loss, it’s essential to make smart changes in your snacking habits. Here are some fantastic, budget-friendly alternatives to upgrade your snack choices.

• Substitute potato chips for homemade baked veggie chips. Slice sweet potatoes, beets, and kale thinly, and bake with olive oil and a sprinkle of salt for a crispy, low-calorie, nutrient-packed option.
• Substitute packaged or microwave popcorn with air-popped popcorn. Add herbs and spices for extra flavor.
• Swap caramelized or overly salty nuts for roasted chickpeas. These crunchy, protein-rich snacks satisfy savory cravings. Season with cumin, paprika, or garlic.
• Replace chips and dips with raw veggies and dip. Carrots, cucumber, and bell peppers paired with hummus or guacamole provide a satisfying crunch and flavor.
• Ditch candy bars for homemade energy bars. Create energy balls using nuts, seeds, and dried fruit for a protein, fiber, and healthy fats-packed sweet treat.
• Substitute ice cream for Greek yogurt and fruit. Top Greek yogurt with frozen berries, grapes, or banana slices, and add low-salt roasted nuts for a delightful crunch.

Here’s a recipe for a healthy trail mix that’s perfect for someone who wants to sustain weight loss post-bariatric surgery. This mix combines a variety of nuts, seeds, and dried fruits for a satisfying and nutritious snack:

Ingredients:

• 1 cup almonds (unsalted)
• 1 cup walnuts (unsalted)
• 1/2 cup pumpkin seeds (unsalted)
• 1/2 cup sunflower seeds (unsalted)
• 1/2 cup dried cranberries (unsweetened)
• 1/2 cup dried blueberries (unsweetened)
• 1/2 cup dried apricots, chopped (unsweetened)
• 1/4 cup dark chocolate chips (optional, for a touch of sweetness)

Instructions:

1. Prepare Your Nuts: If your almonds and walnuts are salted, give them a quick rinse and then roast them in a dry pan over low heat for a few minutes to remove excess salt. Let them cool completely.
2. Combine Ingredients: In a large mixing bowl, combine the almonds, walnuts, pumpkin seeds, sunflower seeds, dried cranberries, dried blueberries, dried apricots, and dark chocolate chips (if using). Mix everything together evenly.
3. Portion Control: Divide your trail mix into single-serving portions. This helps with portion control, making it easier to enjoy the mix in moderation.
4. Store: Store your trail mix in an airtight container or resealable bags. Keep it in a cool, dry place for up to a month.

This trail mix provides a good balance of healthy fats, protein, and fiber to keep you feeling satisfied. The unsweetened dried fruits add natural sweetness, and the dark chocolate chips, if you choose to include them, provide a touch of indulgence without overloading on sugar. Enjoy your homemade trail mix as a snack between meals or while on the go, but remember to practice portion control to support your weight loss goals.