When it comes to achieving long-term weight loss, especially after bariatric surgery, it’s not about quick fixes or crash diets. Instead, sustainable weight loss relies on building habits to help you lose weight that align with your goals. But what exactly are habits, and how can they support your journey? Let’s explore how creating consistent, positive routines can set you up for success.

What Are Habits and Why Are They Important?

Habits are the routines and behaviors we do automatically, often without much thought. Think about brushing your teeth or tying your shoes—these are habits you’ve practiced for so long that they’ve become second nature.

In the context of weight loss, habits matter because they shape your daily choices. Instead of relying on willpower every moment of the day, healthy habits help you make the right decisions effortlessly. After bariatric surgery, your body undergoes significant changes, and building habits that support these changes is essential for maintaining weight loss and overall health.

One of the biggest mistakes people make is trying to overhaul their lifestyle overnight. This can lead to frustration and burnout. Instead, start small. For example, if you want to drink more water, begin by setting a goal to sip a glass first thing in the morning. Once that becomes a habit, you can add another, like carrying a water bottle with you throughout the day.

Small successes build confidence and pave the way for larger changes. Remember, weight loss is a marathon, not a sprint, and building habits takes time.

Key Habits to Help You Lose Weight

1. Prioritize Protein at Every Meal

After bariatric surgery, your body requires more protein to maintain muscle and promote healing. Making protein the star of every meal helps you feel fuller for longer, which reduces the urge to snack on less nutritious options. Good sources include lean meats, eggs, dairy, beans, and tofu.

2. Plan Your Meals

Meal planning is one of the most effective habits to help you lose weight. By deciding in advance what you’ll eat, you can avoid impulsive choices that might derail your goals. Start by planning just one or two meals a week, and gradually increase as you get more comfortable.

3. Eat Mindfully

Mindful eating means paying attention to your food and eating without distractions like TV or your phone. Take small bites, chew thoroughly, and savor the flavors. This practice not only helps you enjoy your food more but also prevents overeating by giving your brain time to recognize when you’re full.

4. Track Your Progress

Keeping a journal or using an app to track your meals, water intake, and exercise can help you stay accountable. It’s also a great way to identify patterns—like snacking when stressed—that you might want to address.

5. Move Your Body Regularly

Exercise doesn’t have to mean intense workouts at the gym. Start with activities you enjoy, like walking, swimming, or yoga. Aim for 20-30 minutes a day, even if it’s broken into smaller chunks. The goal is to make movement a natural part of your routine.

6. Get Enough Sleep

Sleep is often overlooked but plays a huge role in weight loss. Poor sleep can disrupt hormones that regulate hunger, making you more likely to crave unhealthy foods. Aim for 7-9 hours of quality sleep per night.

Breaking Bad Habits to Help You Lose Weight

Just as building good habits is important, breaking bad ones can make a big difference. Start by identifying habits that don’t align with your goals, like eating late at night or skipping meals. Then, find healthier alternatives. For instance, if you tend to snack out of boredom, try drinking a glass of water or going for a short walk instead.

Building habits to help you lose weight is about creating a lifestyle that supports your goals. By focusing on small, consistent changes—like prioritizing protein, eating mindfully, and staying active—you can achieve sustainable weight loss and improve your overall health.