Ditch the Deprivation, Embrace Celebration: Post-Surgical Weight Management Resolutions

Resolution #1: Prioritize Protein Power 

Protein is your post-surgical BFF. It aids in healing, builds muscle, and keeps you feeling satiated. Aim for 0.8 – 1 gram of protein per kilo of body weight daily. Embrace protein-rich options like lean meats, fish, eggs, Greek yogurt, tofu, and protein shakes. 

Resolution #2: Embrace the Power Plate 

Colorful fruits and vegetables should be your dietary celebs. They’re packed with essential vitamins, minerals, and fiber, promoting overall health and digestion. Fill half your plate with non-starchy veggies like broccoli, spinach, peppers, and leafy greens. Add a quarter plate of protein and a quarter plate of whole grains like brown rice, quinoa, or sweet potato. 

Resolution #3: Befriend Hydration 

Water is your body’s best friend, especially after surgery. Aim for eight glasses of water daily to support optimal digestion, prevent dehydration, and keep your energy levels high. Infuse your water with fruits, herbs, or cucumber slices for added flavor. 

Resolution #4: Move Your Marvelous Body 

Physical activity is crucial for maintaining a healthy weight and boosting your mood. Start with gentle walks and gradually progress to activities you enjoy, like swimming, yoga, or cycling. Listen to your body, set realistic goals, and celebrate every milestone along the way. 

Resolution #5: Say Yes to Self-Care 

Your mental and emotional well-being are just as important as your physical health. Prioritize stress-management techniques like meditation, deep breathing, or spending time in nature. Adequate sleep is vital for recovery and overall health, so aim for 7-8 hours of quality shut-eye nightly. 

Resolution #6: Find Your Food Tribes 

Surrounding yourself with positive and supportive people is key to long-term success. Connect with other post-surgical individuals online or in person, share experiences, and motivate each other. Consider joining a support group or finding a workout buddy for extra accountability. 

Resolution #7: Celebrate Non-Scale Victories 

Don’t get hung up on the number on the scale. Focus on celebrating non-scale victories like increased energy levels, improved sleep, better fitting clothes, and a newfound love for physical activity. These wins are invaluable markers of your progress and will keep you motivated on your journey. 

Resolution #8: Embrace Food Freedom 

Remember, sustainable weight management is not about deprivation. It is about developing a healthy relationship with food. Learn to listen to your body’s hunger and fullness cues and enjoy occasional treats without guilt. Food freedom is about balance and mindful eating, not rigid restrictions. 

Resolution #9: Seek Support When Needed 

Do not hesitate to contact your healthcare team for guidance and support. They are there to help you navigate any challenges you encounter and ensure you are on the right track. Regular check-ups and open communication are key to long-term success. 

Resolution #10: Be Kind to Yourself 

Let us face it, setbacks happen. But instead of self-criticism, practice self-compassion. Acknowledge the slip-up, learn from it, and get back on track. Remember, progress isn’t always linear, and every day is a fresh opportunity to make healthy choices. 

Final Takeaways 

Remember, New Year’s resolutions are more than just empty promises. They’re opportunities to set actionable goals, prioritize your well-being, and create lasting positive change. By focusing on these specific resolutions tailored to your post-surgical journey, you can conquer 2024 and continue thriving on your path to optimal health and happiness.