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6 Tips for Effective Weight Loss

Posted: February 5, 2020

Brunette woman on orange yoga mat smiling. Copy reads "Doctor Approved Weight Loss Tips".

At Alabama Surgical Associates in Huntsville, we have helped many men and women achieve long-lasting weight loss success. Bariatric surgery, including Gastric Sleeve or Gastric Bypass, or non-surgical weight loss procedures, such as Endoscopic Sleeve Gastroplasty (ESG) or Gastric Balloon, can be a valuable tool for patients who have struggled to lose weight with diet and exercise alone. However, bariatric procedures are not the easy way out — successful bariatric patients are diligent in maintaining a healthy lifestyle after surgery. There is not one simple secret to effective weight loss, but there are a handful of regular habits that can help you reach your weight loss goals.

Our Bariatric Surgeons, Dr. Darrell Doucette, and Dr. Todd Foreman, along with our Registered Dietitian Tara Vardaman, share their top six tips for successful weight loss.

  1. Hydrate Throughout The Day:
    Increase your fluid intake by building your hydration habit around an existing routine — for example, carry a water bottle on your commute and take a sip whenever you stop at a red light. Try practicing “Double Drinking” by taking a bonus sip whenever you reach for hydrating beverages. You will essentially double your intake of fluids!
  2. Skip Snack Foods:
    When you are trying to lose or maintain your weight, it is important to remember that a snack is a snack even if it is marketed as “healthy”. Some people derail their weight loss efforts by swapping chips and cookies for protein bars, jerky, or ice cream substitutes. These processed snacks can lead to weight gain and can take up space that could be saved for more nutritious foods. Stick to meals that include lean protein and vegetables and supplement with Dietitian-approved protein bars and shakes if needed.
  3. Don’t Drink Your Calories:
    While it is important to stay hydrated, it is also important to avoid caloric drinks. When you drink juices, teas, sodas, or fancy coffees that are high in sugar, you are adding calories without satisfying your body’s need for nutritious food. Stick to water or other calorie-free, caffeine-free drinks. You can also ask your Dietitian for recommendations on low-calorie and high-protein beverages.
  4. Keep Track of Every Bite:
    Many people underestimate their calorie intake, so it is important to track everything you eat. This will also help you make sure that you get enough protein, which is critical to successful weight loss. If you aren’t sure where to start, ask your Dietitian to recommend an app or website that will make it easy to track foods, as well as set reminders to take fluids and vitamins. Our team recommends apps such as Lose It! and Bariastic.
  5. Stay Active:
    If you are committed to effective weight loss, you need to become the most active person you have ever been. After bariatric surgery, people often report more energy, less joint and back pain, and better overall health. These positive changes make it easier to move more, stay active and do activities you may have never done before! Of course, you should check with your doctor before starting a new exercise routine. Find a workout that you like and make it a habit. Get an exercise partner to meet you at the gym or walk after dinner. Incorporate more movement by walking the dog further, watching your favorite TV shows while on the treadmill, or doing squats while you’re on a phone call.
  6. Take Self-Care Seriously:
    Your commitment to health is your gift to yourself. Make YOU the priority in your life. Create environments that support you and your new habits. You deserve to feel healthy and happy and you have the tools to succeed!
  7. Contact Us For Weight Loss Support in Huntsville, Alabama

    We’re here for you. Contact us if you have any questions about bariatric surgery or effective weight loss. We provide personalized care that helps people meet their goals.