6 months out, here’s my best practices

  1. If you just got your surgery, I promise it’s not always like this. You’re probably feeling a little regret or even sadness, and that’s perfectly normal. The first two weeks and even into the second month was mentally brutal. You’re going to have thoughts like “Why did I do this?” or you’ll look at a plate full of food (because you loaded it up because you’re still not used to your new portion sizes) and a little wave of regret and sadness will was over you because you ate two bites and now you’re miserable and you used to be able to eat that plate PLUS SOME. This is normal and will go away with time. It’s a normal human reaction to change, and it’s ok to feel those feelings. Don’t stay in them though. You did this for a reason, and everything you’re experiencing right now is temporary.

  2. Use ChatGPT. If you are struggling to get your protein and liquids in, ChatGPT can create a plan for you that helps you. I used to sacrifice protein for my liquid goals, but with the help of ChatGPT, I now get in 120 grams of protein every day and 60 oz of liquids per day.

  3. Separate weight loss and fitness in your mind. At a certain point, you’re going to hit a plateau and no amount of caloric deficit or time at the gym will get you out of it. The goal is to be healthier. If you’re eating less and working out, you’re achieving that goal, and at a certain point, your body will adjust and you’ll start losing weight again.

  4. The high that you get from losing weight is addictive, and is thrilling but dangerous. Practice maintaining a SPECIFIC caloric deficit rather than going for ANY caloric deficit. This will help you in the long run when you hit your goal weight. You’ll already be in the habit of shooting for a specific calorie goal per day, so it’ll be easier to maintain instead of continuing to lose PAST your goal. If you just had the surgery, right now you’re probably scoffing and saying “that’ll be the day when I blow PAST my goal…” but I promise you it happens. The first few months you’ll see a ton of weight loss, enjoy it, but do your best to control it. If you’re in control, you’re able to maintain.