Getting fit before your surgery? These 6 tips will help you

1. Start with small steps 

You have undoubtedly tried everything to lose weight. From (crash) diets and exercise programs to medication or therapy. But a strict diet or exercise regime often only works temporarily. It is too rigorous. Moreover, your body is so disordered by (morbid) obesity that it is almost impossible to maintain. Therefore, go for small, healthy adjustments. Choose a few food swaps. Try to walk a bit every day and take the stairs instead of the elevator. Above all, do not set the bar too high. Every little bit really helps.

2. Focus on health instead of kilos

A love-hate relationship with the scale? This is the case for many people, but it’s not just about weight. This also applies to weight loss surgery. In addition to being overweight, a stomach reduction helps to reduce conditions linked to obesity. Think cardiovascular disease, increased risk of cancer, high blood pressure, joint pain and fertility problems. So focus primarily on your health and how you feel rather than the number on the scale.

3. Start healthy eating and drinking habits 

After surgery, your diet changes. This is not something that happens by itself. If you want to be more fit and get a head start on new eating and drinking habits, then start with these tips:

*Health pyramid: From bottom (most important) to top (in moderation)

• Choose healthy and varied foods rich in calcium, vitamins and proteins. Think fruits and vegetables, lean meat, dairy and eggs
• Eat fresh as much as possible and skip sugary foods. Sugar is found in sweets, cookies and soft drinks, but also in many processed foods (packaged foods)
• Switch to healthier alternatives. Substitute white bread for whole wheat bread. White pasta for wholemeal varieties and white rice for brown rice. Whole grain products are full of fiber. They are good for your intestines and give you a feeling of satiety
• Do not eat and drink at the same time. Allow half an hour between meals so that your stomach can digest the food or drink
• Take your time for a meal. Don’t eat while watching TV, for example. This way you enjoy the food more, but you also feel when you have had enough. Your brain receives a (delayed) signal when you are full. The more time you take to eat, the less likely you are to ‘overeat’. 

4. Take multivitamins every day 

A vitamin and mineral deficiency is common among overweight and obese people. After weight loss surgery, the risk of deficiency increases. Specific multivitamins help your body to prepare for surgery and prevent shortages. It’s important to take them daily so it becomes a routine. Not just in the first few months, but for a lifetime. That’s why it’s good to start taking multivitamins 2 weeks before surgery.

5. Exercise more

By exercising, you are working on your health. And yes, you burn calories by doing so. But it also provides more endorphins (happiness hormones) and energy. Exercise therefore has a positive effect, both physically and mentally. Build up the amount of exercise slowly, though. You don’t have to work up a sweat at the gym 4 times a week. A bit of walking or cycling is also very healthy. Moreover, the sun (vitamin D!) and the outdoors always do good. Choose a form of exercise that you enjoy. This is the only way to keep moving.

6. Write down your goals 

To know what you want but also to keep yourself motivated. By writing down your goals, you can break unhealthy habits more easily. It makes you more aware and reminds you what you are doing it for. So treat yourself to a nice notebook. Take the time to think about your goals and write them down. Don’t make your goals too big, so they remain attainable. Do you ever fall back into old habits? Don’t be too hard on yourself and keep going. You can start over every day.

Small steps, big difference

A stomach reduction alone won’t solve obesity. Your lifestyle and mindset are just as important to getting healthy and staying fit. With a few small changes, you can already make a difference. Start slowly and small. Every step counts.

Do you need help or have questions about your health, nutrition or multivitamins? Contact us and let us know. We are always there for you.