{"id":463,"date":"2021-03-25T17:00:40","date_gmt":"2021-03-25T17:00:40","guid":{"rendered":"https:\/\/prd-www.mccdn.io\/vitals\/?p=463"},"modified":"2024-02-27T23:43:18","modified_gmt":"2024-02-27T23:43:18","slug":"punching-through-plateaus","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/punching-through-plateaus\/","title":{"rendered":"Punching through plateaus","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p class=\"post-author\">Nancy Vander Linden RD, CD<\/p>\n<h2>Punching through plateaus<\/h2>\n<div class=\"intro rtecontent\">\n<p>Following weight-loss surgery, some patients experience a stall in weight loss before they reach their target body weight. While this may cause some concern, rest assured that it is common and part of your weight-loss journey. However, if the plateau in weight lasts more than a few weeks, you may want to take time to reflect and verify you are following the recommendations made by your care team.<\/p>\n<h3><strong>Mental Reset<\/strong><\/h3>\n<p>If you feel stuck, think about the following points to get refocused on your \u2018why\u2019 and boost motivation.<\/p>\n<ul>\n<li>Remind yourself of what motivated you to pursue bariatric surgery in the first place.<\/li>\n<li>Be your biggest cheerleader and focus on positive self-talk.<\/li>\n<li>Make a list of your non-scale victories.<\/li>\n<li>Ask yourself \u201cWhat\u2019s changed between when I was losing weight and now?\u201d The answer may give you a clue on where to focus.<\/li>\n<\/ul>\n<h3><strong>Four Essentials for Weight Loss<\/strong><\/h3>\n<p>It\u2019s easy to relax over time and not be as diligent with food choices and exercise. Getting back to basics is a powerful way to reset and restart weight loss.<\/p>\n<p><strong>\u200bNutrition<\/strong><\/p>\n<ul>\n<li><em>Food Frequency:<\/em>\u00a0Prep food ahead of time to make sure you get your 5-6 small meals per day. Protein drinks and protein waters count as meals.<\/li>\n<li><em>Serving Size:<\/em>\u00a0Eat 1\/2- 3\/4 cups of food volume per meal. Measuring and logging food can help with awareness and making sure you\u2019re on track.<\/li>\n<li><em>Food Choices:<\/em>\u00a0Plan for 60-90 grams of protein per day. Protein-rich foods are to make up 3\/4 of each meal. Then, fill in with fiber-rich veggies and fruits. Strive to avoid or limit grains.<\/li>\n<li><em>Calorie Intake:\u00a0<\/em>Generally, the goal is between 600-900\u00a0calories per day during the first six months, and potentially 700-1,200 calories per day after, depending on your situation. Your personalized recommendation is set in collaboration with your dietitian.<\/li>\n<\/ul>\n<p><strong>Water<\/strong><\/p>\n<ul>\n<li>Drink 64+ ounces of water per day.<\/li>\n<li>Liquids that are free of calories, sugar, alcohol, caffeine and carbonation count towards your daily goal.<\/li>\n<li>Remember, don\u2019t have anything to drink 10 minutes before you eat, while you\u2019re eating or for 30 minutes after you complete a meal.<\/li>\n<\/ul>\n<p><strong>Vitamins<\/strong><\/p>\n<ul>\n<li>Taking vitamins daily is an essential part of your health and well-being.<\/li>\n<li>Each person has individualized requirements depending on their bariatric procedure and bloodwork lab results.<\/li>\n<\/ul>\n<p><strong>Exercise<\/strong><\/p>\n<ul>\n<li>Strive to exercise 4-6 days per week and 45+ minutes per session.<\/li>\n<li>Include cardiovascular and strength training exercise in your weekly fitness routine.<\/li>\n<li>Physical activity is a celebration of what our bodies can do \u2013 it isn\u2019t a punishment!<\/li>\n<\/ul>\n<p>Don\u2019t hesitate to reach out to the\u00a0<a href=\"https:\/\/updates-www.mccdn.io\/weight-loss-wellness\/\" target=\"_self\" rel=\"noopener\">Center for Weight Loss &amp; Wellness<\/a>\u00a0team for support. Our medical providers, dietitians and mental health professionals are available to you at any stage in your journey.<\/p>\n<\/div>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>Nancy Vander Linden RD, CD Punching through plateaus Following weight-loss surgery, some patients experience a stall in weight loss before they reach their target body weight. While this may cause some concern, rest assured that it is common and part of your weight-loss journey. However, if the plateau in weight lasts more than a few [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":123,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35],"tags":[31],"class_list":["post-463","post","type-post","status-publish","format-standard","hentry","category-weight-loss","tag-featured-stories"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Weight lasts stall more than a few weeks, take time to reflect - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Following weight-loss surgery, some patients experience a stall in weight loss before they reach their target body weight\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/updates-www.mccdn.io\/vitals\/punching-through-plateaus\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"f the plateau in weight lasts more than a few weeks, you may want to take time to reflect - 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