Setting Weight Loss Goals
One of the most commonly overlooked challenges in bariatric surgery aftercare is the tendency to set ineffective or overwhelming weight loss goals. Naturally, we all want to lose our excess weight as quickly as possible. However, reaching your target is a delicate balance between setting realistic milestones and challenging yourself. All too often, patients focus on the home run, setting a single goal at a mark that may take a long time to achieve.
There Are Two Fundamental Problems With This Approach
First, weight loss should not be the only goal of your post-surgery life. While a successful procedure and solid aftercare will lead to significant weight loss, it is equally important to focus on improving or eliminating diseases associated with obesity, such as type II diabetes, high cholesterol, and high blood pressure. While you may not always see the specific number you are hoping for on the scale, you may find at your next doctor’s visit that your blood sugar has improved or your cholesterol has come down. These are victories that deserve recognition.
Second, focusing only on a long-term number can be overwhelming. It is extremely difficult to remain motivated over many months if you focus only on the final destination. This is why we need short-term goals that we can celebrate as we reach them. Instead of looking for a 100-pound weight loss over the course of a year, split it into monthly goals of about 8 to 10 pounds. By hitting these smaller marks, you maintain your momentum and may even find that you exceed your original expectations by the end of the year.
To maintain motivation, many patients find it helpful to track Non-Scale Victories. These are the positive changes in your life that have nothing to do with the number on the scale but everything to do with your quality of life. Some common NSVs include:
- Having more energy to play with children or grandchildren.
- Noticing that your clothes fit more loosely or that you are moving down a size.
- Being able to walk up a flight of stairs without being winded.
- Reducing or eliminating the need for blood pressure or diabetes medications.
- Fitting comfortably into a theater or airplane seat.
- Simply feeling more confident in social situations.
The point is to give yourself these small victories to make sure you can continue to fight the larger battle. If we focus only on the big picture, the incredible progress made over weeks and months can go unnoticed. By modifying your expectations and celebrating every improvement in your health and lifestyle, you ensure your journey is as rewarding as possible.
The post-bariatric diet and lifestyle transition is an ongoing work in progress. There will be times when the scale doesn’t move, even when you are doing everything right. During these plateaus, your food journal and your list of NSVs will be your best tools to prove that you are still making progress.
