The Four Most Important Lifestyle Changes I’ve Made Since WLS

Note from a fellow bariatric patient…

Weight loss surgery is a tool, and like any other tool, I had to learn how to use it. Over the past nine years, it’s helped me make four really important lifestyle changes. Here they are:

1. Focus on protein

Every morning starts with an Unjury^® ready-to-drink protein shake mixed into my coffee. I have two small, protein-focused meals at lunch and dinner. Most afternoons, I make an Unjury Chocolate protein shake in a blender with almond milk and lots of ice.

Later in the day, if I find I’m running short of my 100-gram daily protein goal, I’ll have an Unjury Chicken Soup or French Onion Soup.

2. Exercise every day

Exercise has become a regular, nonnegotiable part of my life. Before surgery, I’d make excuses or feel too overwhelmed to start. Now, I understand how vital it is to maintain my weight loss.

It doesn’t have to be extreme—I go for walks, hop on the rowing machine, and use bands for light strength training. I’m not an athlete and, honestly, not a huge fan of exercise. But staying active makes me stronger, helps me manage stress, boosts my mood, and reminds me that I’m worthy of this care.

3. Track Food Intake

Before surgery, I rarely paid attention to what I was eating or how much. After surgery, I had to learn a completely new way of approaching food.

Portion control is critical, and I focus on nutrient-dense foods like lean proteins and healthy fats. I’ve also learned to slow down when eating, chewing thoroughly, and paying attention to my body’s signals for fullness.

This was one of the hardest adjustments at first, but it’s second nature now. Food is no longer about mindless comfort for me—it’s about fueling my body. And yes, it’s still important that it tastes good too!

4. Focus on Mental Well-Being

One of the biggest surprises after surgery was realizing how much of this journey is mental and emotional, not just physical.

I’ve worked hard to address the reasons I struggled with my weight in the first place—whether it was stress eating, rewarding myself after a hard day, or turning to food for comfort. I’ve become more mindful, focusing on self-care, setting boundaries, and celebrating my progress instead of being overly critical of myself.

Conclusion

These changes haven’t just helped me lose weight—they’ve completely reshaped how I live my life. I feel healthier (both mentally and physically), more energetic, and more in control than I ever have before.

The surgery was a huge turning point, but the real transformation has come from the habits and mindset I’ve built since. These changes haven’t always been easy, but they’ve been so worth it.

Sincerely,

—Your bariatric friend