Creating Routines that Work with Dr. Christine Ren-Fielding, NYU Weight Management Program Bariatric Surgeon

After gastric sleeve surgery, patients will experience a new and evolving dietary routine. This safe and effective procedure will change the way you eat and how your body responds to various food. Your stomach will be much smaller, so you will eat less. But after the recovery period, how do you establish healthy habits? More importantly, how can you keep those without reverting back to your old ways? Dr. Christine Ren-Fielding offers sound advice on creating healthy habits after gastric sleeve surgery below.

How Habits Work

From brushing your teeth to checking your phone, all your habits follow the same brain patterns. Each habit in your life starts with a psychological pattern known as a “habit loop,” which is a three-part process. There’s a trigger, a routine (the behavior) then the reward. After gastric sleeve surgery, your body will have undergone a major change in how it handles food. But your habits must change too in order to successfully lose weight. Here are some tips on concrete ways to replace old habits with good ones.

Putting Pen to Paper

Try making a list of behaviors and habits that you would like to change after gastric sleeve surgery. Don’t go overboard with self-criticism: stick to a few reasonable things. You may want to discuss these with your doctor. Then, create a list of goals. Positive habits you would like to see in your life. Other ways you can set your mind to achieve these goals are:

• Keep a food journal. This will help you keep track of patterns and habits. It will also help you track and eliminate mindless eating.
• When you are ready to start exercising, keep a fitness journal as well (or separate out part of the food journal). Seeing your accomplishments on paper will have a positive effect on you.

Replace, Don’t Eliminate

Many people have the wrong idea about bad habits. They think they need to be stopped, plain and simple. But even habits that are harmful to our health had some “benefit” at some point or no one would do them. Dr. Christine Ren-Fielding says unhealthy habits must instead be replaced with something else. When it comes to eating after gastric sleeve surgery, think about the following kinds of replacements:

• Junk food. Never ever keep it in the house. This goes for all high-fat, sugary and processed foods. Instead, keep your house stocked with lean protein, vegetables and fruits.
• Experiment with healthy foods. Do this with your doctor’s approval. For example, you may find that the tofu you once scoffed at is an interesting and nutritious addition.
• Living without soda. This is a tough one for many people. But soda in general is unhealthy for many reasons. Dr. Christine Ren-Fielding reminds her patients that water is the best source of hydration possible and you should have 8 glasses per day. Try different types of drinks such as tea, juice or sugar-free flavored waters.

Dr. Christine Ren-Fielding on Healthy Lifestyle Habits After Gastric Sleeve Surgery

Life after gastric sleeve surgery can be fulfilling and enjoyable with the right balance. Not every food or exercise will be one that you enjoy, so remember to experiment and be patient. Here are some other ways to incorporate healthy habits:

• Become a regular at the farmer’s market. Not only will you know where your food comes from, you are more likely to make healthy choices.
• Grab a friend for exercise. Your motivation and accountability get a boost when a pal is involved.
• Sneak in exercise. Dr. Christine Ren-Fielding knows that non-traditional forms of exercise provide varied and healthy ways to stay moving.
• Examine your sleep habits. Sleep greatly affects your health, including weight loss. Taking steps to improve your sleep habits will change your life.

Incorporating healthy habits after gastric sleeve surgery is key to safe and effective weight loss. Remember to address one habit at a time and give it time. The old adage was 21 days to make something a habit. But experts today claim it takes longer, somewhere between 2-3 months. The bottom line is to not give up. Soon, what was new or challenging will become second nature.

Would you like to learn more about weight loss surgery, such as gastric sleeve? Consult an expert like Dr. Christine Ren-Fielding, NYU Weight Management Program bariatric surgeon. Visit the NYU Langone Weight Management Program for more information.