Life After Weight Loss Surgery: How I Get Through Hard Things and Keep the Weight Off

Note from a fellow bariatric patient…

After weight loss surgery, people assume the hard part is over.

The truth is, that’s when the real work begins.

Surgery gave me a tool—a head start—but lasting change came from what I did afterward. I had to rebuild my habits from the ground up: how I eat, how I move, and how I keep going when things get uncomfortable.

What helped wasn’t willpower. It was a four-step system that helped me get started—and stay on track.

Step 1: Define Clear Goals

After surgery, my main focus was weight loss—that’s why I had the procedure. But to succeed, I needed clear targets:

• Hit my daily protein goal (60 to 80 grams right after surgery, now 100 grams per day)
• Walk at least 30 minutes five times a week
• Drink 64 ounces of fluid daily
• Attend one support meeting per month

I also set nonscale goals: taking the stairs without getting winded, wearing a specific clothing size, and getting off diabetes medication. These gave me ways to measure progress when the scale stalled and kept me motivated long-term.

Step 2: Break Tasks into Manageable Pieces

Everything changed after surgery, and it was overwhelming at first. I couldn’t tackle everything at once, so I broke it down.

• In the first few weeks, I focused on fluids.
• Over the next few months, I prioritized protein.
• As I reintroduced solid foods, I worked on trying new, protein-rich options.

Exercise followed the same pattern. I started with short, 10-minute walks. As it became part of my routine, I gradually increased the duration and variety.

Today, I jog (I’m training for a road race in November), take Zumba and cardio drumming classes, and incorporate strength and flexibility training.

Step 3: Build Routines

I created routines around both food and movement.

I’m not into cooking, so my meals are simple and protein-focused—I still drink two Unjury shakes a day, even 10 years post-surgery.

I commit to 60 to 90 minutes of exercise daily, although the time and type vary. Because my schedule changes day to day, I plan the next day’s workout the night before.

Step 4: Say Yes to Discomfort

I like structure and comfort, but I’ve learned that growth only happens when I’m willing to say yes to new challenges.

Recently, a woman in my Zumba class invited me to try a strength and conditioning class. My first instinct was to say no—I’ve never liked strength or flexibility work—but I gave it more thought and agreed to join her.

It’s not easy, and I can’t say I enjoy it yet, but I know I need it. Saying yes to discomfort helps me become stronger and healthier over time.

Final Thoughts

Weight loss surgery was just the beginning of a lifelong process. I’ve kept off 200 pounds for 10 years using the four steps above.

Small, consistent wins added up to lasting change.

Sincerely,

—Your bariatric friend