Protein & Hydration
This is the general daily minimum protein goal recommended for most post-bariatric surgery patients.
What is 60 to 80 grams?
You should aim to make each meal last at least this many minutes.
What is 20 to 30 minutes?
This daily chewable or capsule can help prevent severe anemia, hair-loss, and low energy levels?
What is a multivitamin (with Iron)?
Getting fewer than this many hours of sleep per night spikes hunger hormones the next day.
What is 7 to 8 hours?
This simple, low-impact daily movement is the best practice to restart an exercise routine.
What is walking?
This is the standard daily fluid goal for bariatric patients to prevent dehydration.
These soft, highly-processed, calorie-dense foods that "slide" right through your pouch without filling you up?
You must space out your calcium and this other specific vitamin/mineral supplement by at least two hours.
What is iron?
This primary stress hormone tells your body to hold onto visceral fat and crave hunger.
What is cortisol?
Experts recommend aiming for this many minutes of moderate physical activity per week.
What is 150 minutes?
You should always eat this macronutrient first during a meal before touching your vegetables or starches.
What is protein?
The main danger of slider foods is that they lack this component which normally triggers fullness.
What is protein or solid bulk/fiber?
Daily tracking of your food intake in an app or notebook is called this.
What is food journaling?
Late night waking and eating is often tied to poor sleep hygiene or this untreated night time breathing disorder.
What is sleep apnea?
Adding this type of training using body weight or bands helps preserve bone density and tone muscle.
What is resistance or strength training?
You must stop drinking liquids this many minutes before and after eating meals.
What is 30 minutes?
To stop an afternoon grazing cycle, you should replace hand-to mouth snacking with this structured choice.
What is a planned, protein-focused mini meal?
What is logging everything they eat and drink?
Stress often releases a hormone called cortisol which leads to this type of craving.
What is sugar cravings?
A common trap when returning to exercise is doing too much too soon, which leads to this derailment.
What is burnout or injury?
Drinking liquids too close to mealtime can wash food through your pouch too fast causing this.
What is premature emptying, not feeling full, overeating, or dumping syndrome?
Eating fast the point of comfortable fullness can cause this uncomfortable feeling
What is chest pressure, abdominal pain, reflux, feeling of food being stuck, nausea/vomiting, foamies, and/or dumping syndrome?
The purpose of doing this is to create awareness and identify habits to make change.
What is journaling (or tracking)?
Chronic sleep deprivation decreases this hormone that says "I am full" and increases the one that says "I am starving."
What is leptin (decreased) and ghrelin (increased)?
Aside from burning calories, regular movement helps regulate this hormone responsible for midnight cravings.
What is insulin (or cortisol/ghrelin)?