Another weight loss plateau

I’ve been hovering around the same weight – give or take a kilo – for the last 6 weeks. And, more worryingly, for the last 4 weeks my weight has actually been creeping up!

I had been making good progress, and in first 7 months after my gastric bypass surgery I managed to lose 40 kg (over 6 stone) in weight. But since then my progress has stalled. And I kind-of know why.

Too much snacking and bad snacking

My main meals have pretty much stayed the same. I’m eating the same breakfast, lunch and dinner as I usually would – with an emphasis on protein rather than carbs.

However, I’ve got into the really bad habit of snacking on sweets between meals – which means I’m consuming a fair amount of sugar and empty calories. My particular undoing at the moment are mints, which I often eat unconsciously while at my desk, and they’re almost pure sugar.

If I can reduce the amount of snacking between meals, or at least make my snacks more healthy, then hopefully start to lose a bit of weight again. The key to this is to not have unhealthy snacks in the house, because I’m only picking at them because they’re handy.

I might also start tracking all my foods again in MyFitnessPal, which is a pain the hole to do, but it really useful in helping to keep track of my daily calories and macro-nutrients.

A lack of upper body strength

I’m pretty good at doing exercise that builds strength in my lower body. I walk and/or cycle pretty much every day, which helps build strength and muscles in my legs. But I do pretty much no training that helps build muscles in my upper body.

I’ve been told that people losing weight after bariatric surgery are prone to losing muscle mass as well as body fat. And to counteract this muscle loss, it’s important to eat lots of protein, but also to do strength and resistance training.

I went to see an Exercise Physiologist a couple of weeks ago, and he gave me an exercise plan to help with building my upper body, but I haven’t actually started doing it. I tell myself that it’s because I’m still waiting for my dumbbells to arrive – but it’s probably more related to laziness!

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One Comment

  1. Anthony said:

    Richard,
    You’ve worked so hard to get to here, don’t forget how far you’ve come. You can do this, the real work starts after 6 months or so they say and you’ve put in the ground work that got you here which took a huge effort. Focus on your diet and remember you cant out train a bad diet. The exercise will be easier the lighter you are so think of all the positives that getting your diet right will bring. This is a long term journey so any little improvement is as a positive step in the right direction!!
    Keep fighting the fight!!
    Anthony

    Thu, 13th May 2021
    Reply

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