7 Weight Loss Surgery Myths You Need to Know

by Weight Loss Solutions Sunshine Coast | Feb 7, 2020 | Surgery Information

7 Weight Loss Surgery Myths You Need to Know

If you’ve been thinking about weight loss surgery, you’ll know that finding good information can be a minefield. You start thinking and talking about surgery and suddenly everyone is an expert on it. You’re not sure what to believe. Some stories might have some truth to them. Some are completely unfounded, or relevant only for that person. We break down 7 of the most common weight loss surgery myths that need to be debunked. So when it comes to this important decision, you can separate fact from fiction.

1. Weight loss surgery is about getting a bikini body

The idea that surgery is a vanity decision is medically and psychologically incorrect. Being slim, or looking better can be a side effect of surgery, and albeit it is a welcome one for many patients. But, in our experience, it is not the biggest reason patients choose to have surgery.

Overwhelmingly the decision is around health.

Being obese, is one of the leading causes of premature death. It increases the risk of diabetes mellitus, high blood pressure, heart disease, stroke and at last count 11 cancers. Obesity can also lead to obstructive sleep apnoea (shorts periods where a person stops breathing while sleeping). People can also experience back and joint problems and depression.

Losing weight, getting smaller and looking fitter is a good goal, and monitoring this for patients is a great way of keeping on track after surgery. But this is not about how the body looks, but what the body can do.

Getting off medication, sleeping better, becoming more active, reducing the risk of co-morbid disease and just generally having a better chance at life, that’s where the real wins are.

If you ask them, most of the time our patients will tell you that at the heart of their decision, was a desire for a better quality of life and to be around longer for those they love.

2. Surgery is the easy way out

The stigma attached to weight loss surgery as somehow being a quick fix or a lazy option is untrue. This myth proposes that weight loss surgery patients are taking the easy option when it comes to their health and weight. In reality, recommendations for weight loss surgery are only made after a patient has tried in vain to lose weight through diet and exercise alone. This is a requirement we need to comply with as health professionals.

In reality, most patients have tried their entire lives to lose weight through diet and exercise alone.

Weight loss surgery in broad terms is about a lifelong commitment to health and wellbeing. The surgery itself is a tool to kick start a new healthy lifestyle which incorporates diet, exercise and mindset growth. Some patients find this transition easy. But most, find that change is hard work on not only a physical level but emotional too. For others to downplay this hard work can be soul-crushing, especially when it comes from friends and family.

Supporting bariatric patients and recognising their challenges and achievements is something everyone can and should do more of.

3. Bariatric procedures are dangerous

Bariatric surgery is not dangerous in the hands of an experienced and qualified surgeon. But it does carry risk, as with all surgeries. There’s risk around the surgery itself, including the anaesthetic administered. There are also risks of complications following surgery. Each surgery will have its own unique risk profile, and surgeons should explain the benefits and risks of each thoroughly to you.
But the procedures are not considered ‘high risk’ or ‘dangerous’ especially if performed laparoscopically (keyhole surgery). The risk profile is comparable with procedures like laparoscopic removal of the gallbladder, laparoscopic hysterectomy and hip replacement.

Despite this, complications can occur. We operate in select hospitals with 2 surgeons at each operation It means we are confident in the team and their expertise and one of us can be on hand within minutes should complications arise.

4. What works for one person will work for everyone

It is important to debunk the misconception that a ‘one size fits all’ approach works. Some people due to their medical history and or anatomy are unsuitable for a particular procedure, despite its efficacy rate. Likewise, following surgery your nutritional requirements, exercise regimen and support needs will be as individual as you are. These needs are a delicate balance that must be managed to ensure your physical and mental health are on track.

That’s why the support of your surgeon, general practitioner, dietitian, exercise physio or trainer and your psychologist are so important after surgery. We’re all in this with you for the long term.

After surgery, when it comes to the tips and advice from others, it’s important to be open but cautious. While it’s great to investigate the different approaches you come across, ultimately you should discuss the merits with your trusted team before adopting changes yourself. This is especially important when it comes to nutritional supplements, dietary advice and exercise regimes. What worked for someone else might actually be very wrong for you.

5. You don’t need to exercise

Some patients experience rapid weight loss in the first 12 months due to the metabolic and anatomical changes which occur following surgery. It is tempting to assume this exempts you from exercise. But nothing could be further from the truth. In fact, this myth about bariatric surgery can be dangerous. Rapid weight loss can lead to muscle mass loss. Counteracting that with regular exercise and including weight-bearing exercise at a level to suit you is imperative. It is the case of “use it or lose it.”

Maintaining muscle mass also promotes fat loss, so it really is important. As well, developing habits around exercise will help you to maintain your weight loss as the metabolic effect stabilises after the first 12 months or so after surgery.

6. If you’ve lost the weight, you don’t need to follow up

If you have had surgery somewhere where follow up was not given the importance it deserves, you may feel that the surgeon’s job is done once you lose weight. In a way that’s true, if the surgeon’s only role was to perform the surgery. But if your surgeon and allied health team take on the role of ensuring your long term health and wellness, and ability to maintain your weight loss, then follow up is a big part of the equation.

Why?

Because skinny doesn’t always mean you’re healthy, especially for the bariatric patient. Following up can allow us to prevent or address complications, monitor your nutritional health and help to keep you on track to maintain your weight loss for the long term.

7. You should wait until you’re really obese to have surgery

Have you been thinking about weight loss surgery for a while, but feel you need to be bigger? This is a common myth that is not often discussed. Psychologically, those at the lower end of the qualifying criteria may feel they need to be bigger to have bariatric surgery. This is absolutely fine if they are trying again with diet and exercise. But often, we see people go away and put on more weight before coming back to have surgery.

There are various reasons for this thinking, some have to do with personal and psychological reasons which are all perfectly acceptable. Really, when you’re ready you’re ready and when you’re not you’re not. It is always okay. But sometimes it comes from being influenced by the bariatric myths and stigmas we have addressed here.

Anatomically, being at the lower end of the spectrum is helpful. Apart from having less weight to lose, you also have less impact on your joints, so you can get moving faster. As long as you meet the criteria, wholeheartedly understand what you’re up for, and are serious about changing your lifestyle as well, then wanting a healthier life is always justifiable.

Doing some research on whether surgery is right for you?

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Fibre and the Bariatric Patient – Are You Getting Enough?

by Weight Loss Solutions Sunshine Coast | Jan 11, 2020 | Weight Loss Diet

Fibre and the Bariatric Patient - Are You Getting Enough?

Fibre is essential for a healthy diet, and this is especially true if you have had bariatric surgery. With your new smaller stomach, you may find it a little more of a challenge getting enough fibre into your meals. They say that food is medicine, and for someone who has undergone gastric sleeve, gastric bypass or other procedures this is never more true. Empty calories just have no place in your new bariatric diet and working to achieve the right balance is the goal.

When it comes to fibre, we have high needs. In this article, we explain why fibre is important, and which foods are fibre rich.

We also include some tips especially for you if you’ve had bariatric surgery, to help choose the right fibre-rich foods for you unique needs.

What is fibre and why is it so good for us?

Dietary fibre is found in plant foods such as fruit, vegetables, whole grains and legumes. If you guessed that most Australians are not averaging enough fibre each day, you are right. So why is it so important?

Fibre is the indigestible portion of whole plant foods. Why do our bodies benefit from these indigestible components so greatly? Well, there are three main types of fibre which work well to keep us healthy:

Soluble fibre. Found in fruits, vegetables, oats, barley, psyllium and legumes. This fibre dissolves in water and intestinal fluids and turns into a gel. It is then digested by our gut bacteria. it helps to slow the digestion process from our stomach. This in turns does things like lowering our blood sugar and regulates the absorption of dietary fat and cholesterol.
Insoluble fibre. Found in foods like whole-grains, nuts, beans, cauliflower, and in the skin and seeds of fruit and vegetables. This type of fibre remains unchanged as it digests. it adds bulk to the stool and moves digestion along, preventing and treating constipation. Because of its high water absorption, it also helps us feel satiated.
Resistant starch. Is broken down in the large intestine, this assists in the population of good bacteria in our large intestine. Found in foods like just-ripe bananas, al-dente pasta, rice and cooked and cooled potato.

How much fibre should we eat?

The sweet spot for fibre intake is about 25-30 grams of fibre per day. A study examining the data of 185 observational studies, and 58 clinical trials found that people who had more fibre in their diet were 15-30 percent less likely to die prematurely from any cause or a cardiovascular condition.

What are the symptoms of not enough fibre?

While these symptoms don’t all mean you have inadequate fibre intake, they just might, especially when combined. Symptoms of not enough fibre can include:

Constipation
Bloating
Blood sugar spikes
Cravings and hunger
Weight gain
High cholesterol or blood pressure

Dietetic support is invaluable

It is important to remember that everyone is different and you also will have different tolerances and needs at each stage post-surgery. Keeping a dialogue and regular follow up appointments with your surgeon and dietitian will ensure you aren’t missing out on important nutrients like fibre.

If you aren’t getting enough fibre, your dietitian can help you navigate the decision to supplement. This means deciding on the right supplement for you – containing the appropriate types of fibre. As well, working out the correct amounts in your specific case to maintain a healthy digestive system. We would never recommend supplementing anything without having a conversation with your surgeon/dietitian first. Please remember, that everybody is different. Even if a fellow bariatric patient has had success, this may not mean it is right for you.

The good news is, if you’re able to increase your intake of good quality fibre, it can have a positive impact on your gut microbiome. This in turn will have a positive impact on your weight loss. Another great reason to be proactive.

Got more questions about bariatric diet?

Check out our more tips on navigating diet after bariatric surgery.

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Non Scale Victories

by Weight Loss Solutions Sunshine Coast | Nov 29, 2019 | After Surgery

Non Scale Victories

What are non scale victories? Why should I focus on them after bariatric surgery? We explain the importance of NSV and how focusing on them can help you make great progress towards achieving your weight loss goals.

What are non scale victories?

When you’re trying to lose weight, it can be really tempting to keep a laser beam focus on the number on the scales. While how much you weigh is important to track, it’s not nearly as important as other success measurements. For the weight loss surgery patient, preoccupation with the scales can be counter-productive and sometimes destructive.

Enter the non scale victories. Non scale victories (NSV) are a group of success measurements that indicate progress even when the scales do not change that week or month. Because sometimes, they just don’t.

How much we weigh can be a really abstract thing. NSV are rooted in what we do and are easier to attach to a habit we’ve changed or an action we’ve taken. That’s why we love them. When the numbers don’t reduce, we need to know that there are other ways to pat ourselves on the back. To be able to find a new reason to keep putting one foot in front of the other and to keep striving. Because success is made every day, in the little steps.

So what are some non scale victories I can focus on?

Non scale victories prove that it is not all about the scales. Here are some other really important indicators you are on the right track. Make a note of changes you experience in a journal you can refer back to. These wins will encourage you when you feel down. And keep you moving forward.

Health

Has your diabetes gone into remission? Is your medication reduced? Is your blood pressure lower, or resting heart rate better? Are you sleeping better? These are all extremely important milestones to take stock of. As doctors, we love this NSV. It means you are on the road to a healthier longer life.

Body measurements

Maybe the scales are saying you’re the same weight. But if you measure your waist and you’ve lost centimetres then you are winning! Time to celebrate.

Mobility

Can you get in and out of the car much easier? Do you climb the stairs without running out of breath? Are your joints better and is getting around much easier now? These are not things to take lightly! If you are able to move more freely than you used to, then you have every reason to congratulate yourself.

Kicking exercise goals

If you are making and exceeding the exercise goals you or your physio set, then this is a great NSV to focus on. If you can exercise for longer, or if you can do more reps in the time you are doing really well. If you’re getting stronger and can lift more, then you are building muscle mass and this will have a great result for you.

Confidence

Are you feeling more able to give things a go? Less worried about weight-related issues holding you back? This will look different for everyone. Some people say they no longer fear having to sit next to someone on a bus or on a flight. Or it might be something like confidently going to the beach or park with the kids.

Looking different

We don’t always want to focus on outward appearance, it’s true. But some days you just have to high-five yourself for how much healthier you look. When pants are too big. When dress and shoe sizes reduce. Or when you catch your new frame in a photo and you feel happy about the new you that’s emerging.

Feeling different

Have you got a certain ‘Joie de Vivre’ that you didn’t have before? If you feel happier within yourself most of the time, then this is a great thing to take note of. This is not to say that weight loss surgery is by any means an easy journey. There are ups and downs – especially when you are undergoing such significant lifestyle changes. But if you are generally happier with your new lifestyle, then this is a great reason to celebrate.

All the other little things

There are so many little ways you can feel victorious. You might have:

stopped snoring
are able to shop freely in your favourite clothing store
adopted a new hobby which you enjoy
made some great new friends through a support group.
your dog is loving the long walks he has with you in your new exercise routine
and so much more that is personal and specific to you.

It’s the little things that make up a life, and a successful weight loss result.

We hope that there are a few NSV that you can take note of. If you’ve had surgery, we hope that there are a few here you can claim as your own. Whatever they are, hold them close. Through the tough times (and there may be tough times) these will gently remind you of your progress, and that you’ve got this!

Why is support important after surgery?

See why comprehensive support gives you ever chance at long term success.

SUPPORT

Why Is Protein After Weight Loss Surgery Important?

by Weight Loss Solutions Sunshine Coast | Jun 25, 2019 | Weight Loss Diet

Why Is Protein After Weight Loss Surgery Important?

When you’re thinking about weight loss surgery, you may hear the term floating around ‘protein first.’ What does that mean exactly? Why is protein after weight loss surgery an issue? Questions about your new diet in general are common, and particularly when it comes to protein. We explain how your protein needs may change after weight loss surgery, so that you fully understand this terminology. If you have had surgery, and find yourself not keeping up with your protein needs, this article might be a great reminder as to why you need to be on top of it.

What is the role of protein?

Protein comes from the Greek work proteis, which means ‘of primary importance.’

Protein is second only to water in its use throughout our bodies.

Proteins are made up of chains of amino acids, linked together by chemicals called peptide bonds. They are found in every cell in the human body. Protein has several vital functions which include providing structure to cells, providing energy, transporting materials like oxygen and waste, and sustaining a healthy immune system. You know, just the basics 🙂

The thing about protein, is that it is used by our bodies, not stored. This means humans need adequate protein intake every day to stay alive and well.

What are the signs of not enough protein?

For the weight loss surgery patient there are a few red flags which may indicate your protein intake is inadequate. These might include the following symptoms:

Fatigue
Weakness
Excess muscle break down
Thinning or fragile hair or loss of hair
Swelling of feet and legs (oedema)
Changes in appetite (either nausea or increased hunger)
Weight loss stall

It is important to check back with your surgeon if you are experiencing any of these symptoms.

Understanding the focus of protein after weight loss surgery

After a weight loss procedure your stomach is smaller than it used to be. This means that you have significantly less calories you can consume before you physically feel too full to continue eating. Now that your stomach size is smaller, there is no room for empty calories.

It is important to note, that reducing the size of your stomach does not decrease your protein needs.

In fact, if you have also increased your level of physical activity your protein needs will be higher.

Likewise, being able to consume fewer calories means protein becomes a higher priority.

After your surgery, your surgeon and/or dietitian will confirm your precise protein needs and the right nutrition. Most times, it is important to create a balance to ensure you are consuming the nutrients you need for a healthy vibrant body.

What does “protein first” actually mean?

When we refer to “protein first” we mean making protein a priority. This involves:

Building your meals around lean high-quality protein and nutrient dense foods
Consuming the protein part of your meal first to ensure that if you do feel full, you have consumed adequate protein in every meal
Eating better quality protein – this means you have more room in each meal for vegetables, fruits and other essential nutrients
Checking in regularly with your surgeon/dietitian about your protein levels and importantly;
Combining your protein intake with sufficient and regular water consumption

Water and protein: the magic combination

While protein is highly important, it is not helpful without adequate hydration. In fact, too much protein when your body is not hydrated can actually stop you from absorbing other vital nutrients. Working on water and protein are therefore both highly important tasks for the bariatric surgery patient. However, hydration takes careful planning after weight loss surgery. It is not advisable to drink and eat together due to your reduced stomach size.

Staying on top of hydration means drinking small amounts often throughout the day outside of meal times. Your dietitian is a great resource here for helping you plan this part of your new life. Often it comes down to creating new habits purposefully, until it becomes second nature.

Additional benefits for weight loss surgery patients

Protein helps maintain and build muscle mass (maintaining protein intake helps prevent your body breaking down your own muscle mass for protein).
Higher muscle mass contributes to a better metabolism which helps burn more calories for increased and sustained weight loss
Protein takes longer to digest and keeps you feeling full for longer
Helps your body function better (better immune system, hormones)
Builds strong hair and nails

Follow up is key

The delicate balance of adequate protein, hydration and nutrients is not easy to achieve alone. Good consistent follow up is one of the best ways to stay on top of all of your nutrition requirements after weight loss surgery. Your needs can often change over time, as you lose weight or adopt different lifestyle changes such as more rigorous exercise.

It is always a good idea to check in regularly on your nutrient levels so that you know your current diet and lifestyle is being supported by a strong, healthy body.

Maintaining good levels is most times easier with the help of a great dietitian. They can look at ways to balance all of your nutritional needs. At the same time, they are helping you to personalise a plan which fits in with your lifestyle and diet preferences.

What else do I need to know about weight loss surgery nutrition?

Understand why paying attention to nutrition is incredibly important after weight loss surgery.

DIET AND NUTRIENTS

Meal Prep After Gastric Sleeve

by Weight Loss Solutions Sunshine Coast | Apr 24, 2019 | Gastric Sleeve, Weight Loss Diet

Meal Prep After Gastric Sleeve

Meal prepping is one of many ways to help sustain weight loss not only after gastric sleeve surgery, but any weight loss procedure. One of the biggest benefits of meal planning and prepping is that it allows you to stay on top of your nutrition intake. After gastric sleeve, the size of your stomach is reduced considerably. This means that getting in the right nutrition is extremely important to ensure optimal health and safe weight loss.

Meal prepping can also help you to keep to a more regular meal schedule, which is particularly important if you don’t feel hungry as often.

On top of this, having a planned meal schedule, and ready-meals you can utilise, will mean you can work on a less impulsive way of eating, if this is something you have struggled with in the past. It also means you can work more effectively with your dietitian to implement any other specialised eating or dietary changes required in your circumstances.

But just how do you meal prep after gastric sleeve successfully? Is there anything you need to know? In this article, we look at some of the best approaches to meal prep logistics.

Fridge, freezer or pantry?

Pantry

You may find after your procedure you reach for less in your pantry, and more in your fridge, as your need for fresh food and high protein takes priority. However, it’s always a good idea to have a stock of items in the pantry for those days when something goes wrong, and you just don’t have time to prep or haven’t had a chance to get to the shops.

We know that protein is such an important nutrient to stay on top of after weight loss surgery. Canned items like legumes, tomato and tuna or salmon are great to keep on hand in your pantry. A can of tuna can be added to a small pre-prepped salad or vegetables for a tasty and very easy but nutritious meal.

Freezer

Stocking your freezer with frozen fish, frozen vegetables, pre-portioned meats, and of course – meals you have cooked ahead is a great idea. Freezer-friendly meals could include soups, casseroles, baked goods and even complete meals.

When thinking about freezer storage, we can consider freezer size, convenience of defrosting and reducing the chance of ‘freezer burn.’ Light stackable plastic containers or ziplock bags work well as they take up less space and can be defrosted easily.

Meats can also be stored in containers between layers of freezer paper to prevent freezer burn. Make sure to label all your frozen foods with the name of the meal and date they went in.

Baked goods such as egg cups or high-protein muffins are also great to wrap and store in your freezer for when you need them.

Fridge

When it comes to your fridge, it is not always about storing fully prepared meals. It is quick enough to throw together a salad, or some scrambled eggs or even a curry if you have the basics on hand. However, prepping the whole day’s meals in the morning or night before is a great approach.

You could assemble a couple of salads or an assortment of pre-cooked vegetables in individually portioned containers. Next, prepare and separately store dressing or sauce to throw over. (Those little dressing containers are a great idea for this!). When you’re ready to eat, simply choose your protein and throw it all together. Storing the items separately will mean your food keeps fresher for longer and ensures a tastier result.

It is important to note that all salad and vegetable items keep longer in your fridge stored separately.

When it comes to foods you have cooked as a complete meal and portioned out, in most cases it’s a good idea to only keep enough for one or two days of meals in the fridge. Any more than this, pop in the freezer and get out the morning you need them.

Again, make a habit of labelling your prepped food with the date and the meal.

More fridge ideas:

Hard boiled eggs – perfect for salads or snacks
Pre-roasted chicken – versatile and economical for breakfasts, lunches and dinners. Importantly, freeze any chicken you’re not likely to eat in a couple of days.
Unsweetened Yoghurt – add a little fruit or some nuts and you’re good to go!
Pre-roasted vegetables – can provide a range of flavour and nutrients to add to your protein.

5 Top Tips for getting started with meal prep after gastric sleeve

Try one day first before launching into a week.
Find some recipes you’d love to try, write your shopping list and away you go.
Choose easy to prepare recipes. You don’t need to spend hours in the kitchen preparing meals for the coming week. Get out of the kitchen and look forward to the extra time you’ll have during the week.
Use versatile ingredients. Cut down on your shopping list by using the same ingredients across as many meals as possible.
Pick a prep day. If you have a day in mind, and plan for this day, you are less likely to move the day or forget about it all together.

Food quality guidelines

While pre-preparing food is fantastic, food safety should always be a high priority.

Proper storage of cooked food is really important to get right when you meal prep to prevent food poisoning as well as loss of nutrients.

According to the CSIRO’s refrigerated foods guidelines, a cooked meal should be placed into the refrigerator as soon as possible, especially if it contains meat. A very hot meal should be left out to cool for up to one hour. When reheating a refrigerated or frozen meal, ensure it is hot – above 75 degree Celcius. Divide large hot meals into smaller containers and cool in the fridge first to avoid condensation. When cool, wrap or cover the food. They also add, that if you don’t intend to eat the meal in the next three or four days, you should freeze it immediately.

Meal prep is really just about being prepared

If the thought of doing ‘meal prep’ has previously scared you, we hope these ideas can show you that it’s not necessarily about cooking and storing a whole week’s worth of food in containers. Mostly, it’s about thinking ahead, and this starts with planning out your week. Once you have your ideas for the week, look to find big and small ways you can make it easier on yourself to eat good food. This might be stocking your freezer full of go-to meals. Or it might be simply cooking enough for both lunch and dinner. Why not try it out, and share your fun with us over on our Facebook or Instagram pages.

Happy prepping sleevers!

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