Alex Brecher

We're excited to announce that we now carry Premium Abdominal Binders for Bariatric and Plastic Surgery at the BariatricPal Store. Why Is The Premium Abdominal Binder by DeRoyal The Best Post-Bariatric & Plastic Surgery Binder? Wearing a stomach binder can help tremendously after enduring a stomach surgery to lose weight. The support and level of compression this waist binder provides not only helps with discomfort, but can reduce swelling, help the incision site, and even hold in your hanging skin after surgery. This tummy support has numerous features that make it both a great and affordable option to buy after a bariatric surgery. Comfortable and lightweight design This tummy tuck binder is a premium latex-free knit elastic band, with super soft lining for extended wear and comfort. Making it extremely comfortable to wear against your skin. The medical binder for weight loss is also low-profile, allowing you to wear it discreetly beneath or over your shirt and clothes, depending on your preference. It has three (9”) individual panels designed for best patient fit. It also comes in a neutral white color. Designed specifically for those considered suffering from obesity This plus size abdominal belt comes in sizes ranging from Small all the way up to XXL, fitting body circumferences from 30" to 94". This size variety helps individuals find the best fit for their body shape and size! The many different options also make it easy to order a smaller size once you’ve lost the extra weight in your stomach after your surgery. Easy application To secure the brace, you simply attach the Velcro closures in front of your abdomen to your desired compression level. For those suffering from arthritis, these straps are easy to grab and apply. Stitching on the back prevents rolling The stitching located on the back of the brace helps prevent it from rolling over or bunching up. Great after a wide variety of surgeries This tummy binder for bariatric and plastic surgery procedures can be worn after liposuction, gastric bypass surgery, gastric sleeve surgery, lap band surgery, and many other weight loss procedures. You can also wear this binder for abdominal strains or lower back pain related to obesity. How Does This Abdominal Binder After Weight Loss Surgery Help Me Recover From… Gastric Bypass Surgery? Gastric bypass today remains a very popular surgical option for weight loss. Gastric bypass surgery basically shrinks and slims down the size of your stomach, which in turn helps control the amount of food you intake daily. It also helps bypass part of your digestive tract, lowering the absorption of food. Wearing a stomach binder after gastric bypass surgery has many benefits such as improving circulation in your abdominal region, hold your sagging skin and tissues in place, and promote good posture, limiting the stress placed on your stomach. Gastric Sleeve Surgery? Gastric sleeve surgery involves removing part of your stomach, leaving only a portion of the top of your stomach. An abdominal girdle after gastric sleeve surgery is beneficial as it helps reduce edema (or swelling) while also helping the scar tissue form properly. Compression garments after gastric sleeve support your stomach muscles while you are recovering and trying to get back to normal. A Tummy Tuck or Abdominoplasty Recovery? Receiving a tummy tuck, otherwise known as abdominoplasty surgery helps remove the extra fat and skin you’re carrying around. This surgical procedure also helps smooth out your muscles, making them tougher and stronger. There are many individuals that receive this procedure, for example, women who have had a baby or after birth, those who have lost an extreme amount of weight causing your stomach to sag or hang after being obese, or after a hysterectomy. Wearing a woman tummy tuck binder is a great tool to help your recovery process! Applying compression to your abdomen will help promote healing and reduce the swelling that you’ll experience after your surgery. This tummy tuck compression garment will also help prevent fluid from accumulating in your incision site, reducing the chance of infection. Liposuction Recovery? (Love Handle Removal) Liposuction is another common procedure to help obese men and women lose weight. This procedure removes excess fat using a suction mechanism. Your doctor will suction around your stomach in the regions that have the fattest deposits and get rid of them. Liposuction helps reshape your body and help those problem areas. A liposuction bandage assists an individual throughout the recovery and healing process. Applying a liposuction binder post procedure helps with the swelling, discomfort, and bruising that occurs. Typically, you should wear this compression bandage for a few weeks after your procedure, depending on your condition and how your body responded to liposuction. Frequently Asked Questions What conditions does this abdominal belt treat? This abdominal wrap can be worn to help support your abdomen after liposuction, gastric bypass, abdominoplasty, panniculectomy, tummy tuck, love handle removal, lap band surgery, belly lifts, gastric sleeve, and other obesity-related waist surgeries. How do I know which size to get? Using a fabric tape measure, measure the circumference around the widest part of your body where you plan to wear this binder. This extra-wide binder fits body circumference of 32” up to 100”. Refer to the sizing chart. How do I put on the brace? Unfold the binder and lay it flat to identify the top and bottom of the brace, the bottom side is slightly wider. Position the binder behind your body, making sure the Velcro strip is facing inward. Fold in the side without Velcro. Wrap the other side of the corset around your body and secure the Velcro closure. Re-adjust as needed for comfort. What is the height of the belt? This binder is 9” tall. Can I wash the brace? Yes, hand wash the belt in warm water with mild soap. Do not bleach. Lay flat to air-dry. Do not use high temperatures to wash or dry.

You joke but we're considering adding the entire Marena shapewear line to our store lol

I personally use Bariatric Advantage Sugar-Free 160mg Omega-3 Chew - Cherry . you can find many other flavors and options at https://store.bariatricpal.com/collections/omega-3 .

We're happy to announce we now carry the entire line of LonoLife bone broths in the BariatricPal Store! Featuring all the benefits and great taste of slow-cooked broth, LonoLife's Bariatric and Paleo/Keto-friendly, protein-packed, and nutrient-dense bone broth keeps you fueled when you're crunched for time — at home, at the office, in a college dorm, or on the road. Ideal for those following Bariatric, low carb, Paleo, and Keto diets, this easy-to-digest broth is packed with collagen-rich protein and fiber that provide a number of different health benefits — from improving joint health to nourishing hair, skin, and nails to improving digestive and immune systems. LonoLife makes its bone broths the old-fashioned way with the highest quality ingredients, including grass-fed, pasture-raised cattle bones and a rich, savory blend of chicory root, black pepper, sea salt, and a variety of herbs and spices that's a carefully guarded family secret. Check them out at https://store.bariatricpal.com/collections/lonolife/product-type_bone-broth

We carry 12 flavors of sugar-free, low-calorie hot chocolate at the BariatricPal Store! You can check them out at https://store.bariatricpal.com/collections/hot-protein-drinks/product-type_hot-chocolate .

Thanks! This is a bug that needs to be fixed.

Can you link to an example post, please?

The morning rush is common, as your hectic schedule may include working out, packing up, getting your children off to school, and getting to work. It is no wonder, then, that nearly 1/3 of breakfasts are consumed away from home. You may find that you have no time to eat at home, and find yourself depending on a drive-through, coffee shop, or café for breakfast. Fear not: you can get a healthy breakfast that keeps you going through the morning and fits into your weight loss diet. Just plan ahead a little! What’s Wrong with Away-from-Home? There is nothing wrong with eating outside the home – unless you are average. That is because the average restaurant meal has more calories, more fat, and more sugar than the average home-cooked meal. You can reverse this, though, with some awareness. Classic Breakfast Sandwiches The classic breakfast sandwich or burrito can have eggs, cheese, and meat. From there, the sandwich can vary widely. An egg white McMuffin from McDonald’s, for example, has 260 calories, while a Croissan‘wich with bacon and sausage from Burger King has 620 calories. Skip the butter and any fried potatoes, such as hash browns or shredded potatoes, and choose: Ham instead of bacon or sausage. An English muffin (or nothing) instead of a bagel, biscuit, croissant, or tortilla. Egg whites instead of whole eggs. Café Choices Coffee shops and bakery-café’s offer all kinds of fresh, tantalizing, and absolutely off-limits foods. Hint: you do not need a cinnamon roll with 50 grams of sugar to start your day. Stay away from the breakfast pastries and breakfast sandwiches on bagels. Instead, you may be best off with an “a la carte”-style breakfast. Look for items such as: Plain oatmeal or oatmeal with nuts as an add-in. Fruit cups or whole fruit. Low-fat cream cheese – you can spread it on half of a whole-grain bagel. Smart Suggestions Starbucks offers some hot breakfast options for under 300 calories – their egg white bites have only 170 calories – and Dunkin Donuts offers some DD Smart Wake Up Wraps for 160 to 240 calories. By the way, a Bismark donut has 490 calories. Subway offers egg whites, ham, and reduced-calorie cheese on 3-inch subs, so you can avoid too much bread. Lunch for Breakfast You may not need to depend on the breakfast menu if the restaurant serves lunch early in the morning. If that is the case, you may be able to get grilled chicken, turkey breast, and cheese on a salad. Bring Your Own There is a chance that you may not realize how easy and quick it can be to bring your own breakfast from home and avoid restaurants altogether. We understand if you have exactly zero seconds to dedicate to making your breakfast in the morning before you leave home. You can stash it in the car or fridge the night before. If you have access to hot water before you have breakfast, these options can work: Protein Oatmeal with an apple or some walnuts. Protein Muffins in flavors such as Blueberry, Double Chocolate, and Maple Pumpkin. Protein Hot Chocolate with milk for extra calcium or protein. If you are going to eat in the car or have no microwave at work, you’ll need something ready-to-eat. Consider: Protein Cereal in Honey Nut, Chocolate, or other favorite flavors. Oatmeal Raisin Protein Cookies. Fruit and cottage cheese or yogurt. A Protein Bar. You can have the best of both worlds: a meal as quick and easy as a fast food meal, with nutrition that fits into your meal plan like a home-cooked meal. Way to start the day right!

We're going to add tagging to the app shortly. Thanks for the suggestion!

Gotcha! I checked them out. They definitely do not meet ASMBS guidelines.

Are you referring to BariMelts? I use the D3 and MultiVitamin and really like them. I alternate between many brands.

The reporter who wrote that story called me last week to chat for a few. I would never have seen this article. Thanks for posting!

We hope this announcement finds you well. As the world’s largest online community dedicated to the gastric bypass BariatricPal.com can provide valuable support and information along your weight loss journey. We’d like to take this opportunity to tell you that BariatricPal.com has another exciting way to help out our members pursue weight loss and health. It’s our very own Big Book on the Gastric Bypass! The Big Book on the Gastric Bypass! That’s right! BariatricPal.com is not only a social network, but now also the source of the complete book called “The BIG Book on the Gastric Bypass: Everything You Need To Know To Lose Weight and Live Well with the Roux-en-Y Gastric Bypass Surgery.” Author Alex Brecher is the founder of BariatricPal.com. He is a weight loss surgery patient who has successfully lost and kept off over 100 pounds, and he is committed to helping other weight loss surgery patients experience the same success. Co-author Natalie Stein is a nutritionist and weight loss specialist who provides expertise on the Bypass diet. A Complete Guide to Life after the Roux-en-Y Gastric Bypass Surgery This unique book is one of the very few that are dedicated completely to the gastric bypass. As the title says, it’s a big book that covers everything about the bypass! It is a guide that you can use from before surgery to after you have reached your goal weight. These are just a few topics that are covered in the book. How obesity can harm you and millions of others Why it’s so tough to lose weight without surgery The Roux-en-Y Gastric Bypass procedure How the gastric bypass works to help you lose weight Risks and benefits to decide whether the gastric bypass is for you Choosing a surgeon and preparing for surgery. The postoperative follow-up care program The postoperative diet progression from liquids to solid foods. The Roux-en-Y Gastric Bypass diet: healthy eating and weight control for life Starting and continuing an exercise program. Physical and psychological changes to expect as you lose weight How to build a can’t-fail support system BariatricPal.com and other resources for support and information. How Can You Get Your Copy? The BIG Book on the Gastric Bypass: Everything You Need To Know To Lose Weight and Live Well with the Roux-en-Y Gastric Bypass Surgery is available direct from BariatricPal.com, Amazon, Barnes & Noble, iBooks and Kobo. You can get a hard copy or download an electronic version for Kindle, Nook, iOS or Kobo. Check it out and spread the word! BariatricPal.com Members Tell Their Stories in the Book! The book doesn’t just have complete, understandable information about the Roux-en-Y Gastric Bypass. It’s also a compilation of real-life member stories told in their own words. The book features BariatricPal.com members who were kind enough to share their stories with us and now with you! These members are some of BariatricPal.com’s most active ones, and you’ll probably meet them on the boards soon if you haven’t already! Do You Want to Be in the Next Book? If you didn’t get involved this time around but you might like to be featured in another book, contact Alex Brecher via BariatricPal.com’s private messaging system. We’d love to hear from you and give you the scoop! We’d love to hear your thoughts about the book! Let us know what you think when you check it out! We’re always delighted to hear from BariatricPal.com members and we want to know what we can do to help you along your journey. Thanks for your support up through now, and enjoy The Big Book on the Gastric Bypass!

I’d appreciate if everyone would stop the name calling. Please read the rules that you agreed to abide by when you signed up to our community. The topic has also been moved to an appropriate forum. Forum Rules and Guidelines Welcome to BariatricPal! A warm welcome from the entire BariatricPal team! Forum registration is free. Our community includes members from all kinds of different backgrounds and regions of the world, but we all share the goal of leading healthier lives. To keep BariatricPal a friendly and helpful place for the entire community, we have developed the following rules and policies. We ask all member to follow these guidelines, and members who do not follow them may have their posts removed or accounts suspended or terminated. Your use of BariatricPal is your agreement that you accept all forum policies. Forum Moderation and Community Standards Full-time BariatricPal administrators moderate the forums. All posts must follow the posting guidelines outlined below. To maintain BariatricPal’s high standards, we reserve the right to remove, modify or move any post or thread at our discretion and without explanation. Please contact us if you do not understand any of the rules, guidelines or policies outlined below. BariatricPal administrators and moderators attempt to prevent or remove all objectionable messages. To help us, please use the “Report Post” link to let us know when you see a post that violates the forum guidelines. A moderator will look into the matter. BariatricPal.com reserves the right to accept or dismiss user complaints at its sole discretion. Disrespectful and Hurtful Posts are Forbidden All posts must fit within BariatricPal’s guidelines for acceptable posts. Posts must be consistent with BariatricPal’s core beliefs. Weight loss surgery can be an effective tool to fight obesity. Our common goal is to fight obesity through a unified voice. No weight loss surgery is inherently better or worse than any other. Each has advantages, and each has disadvantages. Some individuals are good candidates for one kind of surgery, and other individuals are better candidates for another kind of surgery. No individual is more or less deserving of weight loss and health because of a decision to get or not get weight loss surgery, or because of which type of weight loss surgery he or she chooses. BariatricPal serves as a place where anyone can ask questions about weight loss surgery without fear of ridicule. BariatricPal serves as a forum for open discussion and polite disagreement so that everyone can benefit. Weight loss surgery “bashing” is absolutely prohibited. This include, but is not limited to, statements that a specific type of weight loss surgery is: Bad or wrong Easier than another type of weight loss surgery or “cheating” when someone is trying to lose weight Out of date or obsolete Doomed to failure In addition, “bashing” of individuals is prohibited. This includes, but is not limited to, statements that a person is: Lazy for choosing one type of weight loss surgery over another Unprepared for or undeserving of weight loss surgery because of Deserving of complications or disappointing weight loss because of their choice of weight loss surgery Violations of these rules and consequences will be determined at the sole discretion of BariatricPal and based on individual situations. They may include, but are not limited to, the following: Editing or removal of the offensive post(s) Warning from BariatricPal staff or Forum Hosts to avoid such posts in the future Temporary suspension of membership Permanent removal of the member’s account These guidelines do NOT forbid disagreement and candid discussions on BariatricPal. Members may discuss and defend their points of view in respectful manners. Please feel free to contact BariatricPal with any questions about these guidelines. Remember that written communication is different from face-to-face communication. When you post a message on the discussion forum, send someone a text message, email, or private message, or meet in a chat room, a lot of the message is lost. When you are face-to-face with someone, you can use tone of voice, gestures, and expressions to help get your point across. These aids are lost when you communicate online. Your message can accidentally come across as harsh or rude. A good way to reduce accidental misunderstandings is to read your own message before posting it to see if there is any way that a reader could mistake its meaning in a negative way. Additional BariatricPal Posting Guidelines Be polite. Rudeness is not tolerated and can lead to post removal or account suspension. All members have the right to express their opinions and are encouraged to do so while maintaining a courteous tone. Posts that are forbidden include, but are not limited to, the following: Rude posts Obscenity, pornography and profanity. The following are examples of unacceptable content in photos: nudity underwear, thongs, g-strings, or banana hammocks excessive cleavage close-up shots of cleavage, butt, breasts or crotch in any state of dress hateful or violent imagery images containing profanity. Any abuse towards our staff and/or management in any form Posts that contain derogatory references to sex, gender, ethnicity, religion, or sexual orientation, or endorsement of violence against any person or group, even if couched in humor. Don’t break the law Don’t use others’ experiences as medical advice. Do not use the forums to share private contact information, such as telephone numbers, email addresses, mailing address, instant messenger IDs, etc. BariatricPal forbids commercial activity on the forums. No advertising, self-promotion, fund-raising, direct marketing or selling on the forums. You may not post any links or mentions of other services, websites, or businesses from which you or an associate might benefit financially or otherwise. You also may not solicit off-Forum contact from which you might benefit. Examples of forbidden activity include "Message me for more info" and "I can get you free samples." Members may use their signatures to indicate a commercial affiliation by including a single link to a web site of their choice, with no more than one line of explanation in addition. This signature text is not to exceed the default font size of forum posts (size=2). Requests or solicitations for donations are prohibited. This includes requesting contributions to "pooled fund" competitions, requests for votes in any venue (e.g., online contests) and requests for charitable contributions. Recommendations or reviews of surgeons, hospitals and other bariatric products and services are welcome only if based on the reviewer's personal experience. The reviewer must have no financial interest in the subject being reviewed. Violations will result in the posts being removed and a possible permanent ban of membership. BariatricPal allows one account per member and one member per account. If you are unable to log in, please contact us. Cross-posting is prohibited on BariatricPal. Cross-posting refers to posting new duplicate threads or posts, or the linking to threads or posts already started by the member with the intention of gaining exposure. Posting the same message to multiple boards or multiple groups is a form of spam. Please note that this is NOT a guideline against inadvertently posting a question another member has asked before. We explicitly allow members to post questions that have been asked previously by other members. If you see a member post a topic that you think has been asked before by another member, please respond politely or simply move on. However, the same member cannot ask the same question or post the same topic more than once.

"Protein is essential to every single body’s health – but, did you know that gram for gram, not all protein delivers the same nutritional value? All delicious Power Crunch products are packed with their signature and superior high-dh hydrolyzed whey protein, which is super easy to digest so your body can efficiently absorb every single gram. This is why you’ll never feel weighed down or bloated when you consume any our delicious protein bars, powders or drinks – you’ll just feel energized to win the day! Power Crunch simply tastes good, does good and feels good." Check them out at https://store.bariatricpal.com/collections/power-crunch

What is sodium? Sodium is a mineral and an essential nutrient. To stay healthy, you need to get at least some sodium from your diet, although that is not a challenge for most people. Sodium is an electrolyte, and it helps your body maintain water balance. It is also necessary for nerve impulses and muscle contraction. What effect does sodium have on health? Some sodium is necessary, but too much is unhealthy. A high-sodium diet raises your risk for high blood pressure, stroke, and heart disease. Too much salt may increase your risk of osteoporosis – already a concern for bariatric surgery patients – and possibly of stomach cancer. What effect does sodium have on weight? Sodium has no calories, so it cannot directly cause you to gain body fat. Still, you may have found out personally that a high-sodium meal or day can lead to water retention and a bump on the scale in the short term! Many salty foods do tend to be high in calories from other sources (many salty foods are junk foods!), and a high-salt diet can be a red flag for a high-calorie one. Which foods are high in sodium? The biggest dietary source of sodium is salt and far higher in sodium than natural sources are processed foods. Pickles, cheese, and olives. Processed meat, such as ham, turkey breast, salami, and pastrami. Many condiments, such as salad dressings, pasta sauce, salsa, and soy sauce. Canned goods, including soup, tuna, vegetables, and beans. Prepared meals, such as frozen meals, rotisserie chicken, and meatballs. Fast foods, such as burgers, tacos, sandwiches, fries, fried rice, and pizza. Bread and most breakfast cereals. Salt that you add in cooking and at the table also increases the sodium content. Which foods are low in sodium? Fresh fruit, oils and fats, grains, nuts, and beans, peas, and lentils, are naturally very low in sodium. Unprocessed meat and poultry, milk and dairy products, seafood, and vegetables naturally have a small amount of sodium. Water is sodium-free. How concerned should you be about sodium? Well…somewhat, but not overly concerned. Too much sodium is definitely not a good thing, but your sodium consumption may not be your top priority. Losing weight as a bariatric surgery patient or candidate is going to do far more for your health than cutting back on sodium. Counting calories, protein, and carbs may be as much as you can handle for now without counting milligrams of sodium. Making generally healthy choices can help you lower sodium consumption. What are some tips for lowering sodium? You can take a healthy approach to eating and reduce the amount of sodium you consume without counting each milligram. Being aware of what you are eating is a good strategy. These tips can help you cut back on sodium without making it feel like a chore. Choose lean proteins and vegetables. Hey – this fits with your WLS diet! Read labels to choose unsalted and low or reduced-sodium foods. Get dressings, sauces, and condiments on the side, and use less when you can. Choose less processed foods when you can: think tofu over veggie burgers, chicken breast over turkey slices, and fresh fish over canned tuna. Use less salt during cooking, and experiment with herbs and spices to add flavor without sodium. Only add table salt after tasting your food. Is there anything that can counterbalance sodium? Yes! Potassium is sort of an antidote to sodium because it has the opposite effect on your blood pressure. Fruit, dairy products, beans, and vegetables are all good sources of potassium, and they are healthy choices. Also, you should drink extra water if you consume extra salt. Sodium is something to be on your radar for health, even if it is not your top nutrient of concern for weight loss. It comes down to choosing an overall healthy diet and being aware of your choices – something that you are sure to be an expert at as you approach and recover from weight loss surgery.

Everyone poops. That doesn’t diminish the embarrassment many of us feel about the odor that our No. 2s leave behind, especially after undergoing weight loss surgery. The good news is it’s totally normal for your poop to smell. We have the many sulfurous compounds that end up in stool to thank for the stinky scent. There’s even scientific evidence to suggest that evolution has primed us to be disgusted by the smell of fecal matter as a way to avoid infectious diseases. There are a dizzying number of products on store shelves that claim to cover up these smells, usually marked “odor eliminating” or “odor neutralizing. In my quest to find the best one, I tested the following brands: Poo-Pourri Just A Drop V.I.Poo Febreeze I personally found Just’a Drop to be the most effective bathroom odor eliminator, out of the 4 brands I tested. I like it so much that we decided to carry the entire line of Just’a Drop bathroom odor eliminator products in the BariatricPal Store! "Just’a Drop bathroom odor eliminator effectively traps and eliminates 98% of odors BEFORE they escape into the air. Made from highly concentrated plant extract, Just’a Drop is biodegradable and safe to use in any toilet."

Please use the "report" feature for any duplicate topics, thanks.

With restaurants, fast food, and other prepared foods being such a big part of our culture, you may not be able to, or even want to, stop eating out. That is okay, even after WLS. You will just need to be a savvy customer to be sure that wherever you are, you get a meal that fits into your meal plan. Take heart: it is almost always possible. The Trouble with Eating Out Research has been clear on the differences between eating out and preparing food at home. Restaurant meals tend to be bigger and higher in calories. Beyond that, they are higher in sodium and saturated fat, and lower in fiber. That does not bode well for weight loss, but you are not doomed. Most restaurants are willing and able to accommodate you. You may be pleasantly surprised at the choices. Do Your Homework (Or Procrastinate) Most restaurants have their menus posted online. Many have their nutritional facts online. Check before you go to the restaurant, and decide on your meal before you get there. When it comes time to order, you need not browse the menu for temptations. Or Procrastinate It is not always possible to check beforehand, and that is okay. Just keep your goal in mind: Some lean protein, such as eggs, chicken, or fish. A vegetable. A small amount of a healthy starch and/or healthy fat. Build that meal from the items you see on the menu. The Customer Is Always Right If you need another expression to drive home the point, what about, “He who pays the piper calls the tune?” You are perfectly entitled to ask for no sauce, dressing on the side, or no bun. A surprising number of joints allow substitutions or modifications for no extra cost, although some may charge. The cost is usually minimal, and worth it. Examples include getting grilled instead of fried chicken or fish, or swapping a side salad or steamed vegetables for a side of rice, pasta, or potatoes. Best Bets for Breakfast, Lunch, and Dinner You can go to a restaurant with some ideas of what they might have for each meal, and search for those. Breakfast Eggs: in an omelet or scrambled. Look for egg whites if you can, and choose vegetable toppings. Cheese and turkey can also be good additions. Skip bacon and other fatty meats in your eggs. Oatmeal: plain, regular or steel-cut, without add-ons such as dried fruit or brown sugar. Nuts are okay. Steer clear of granola. Breakfast sandwich: English muffin (you can eat half) with egg and/or cheese and/or ham – no bacon, sausage, croissant, or biscuit. Create a meal from sides or add-ons, such as cottage cheese, an egg, fresh fruit, or turkey sausage. Lunch Green salad with any of grilled chicken, cheese, nuts, vegetables such as tomatoes and cucumbers, and light dressing. Skip regular dressing (or order it on the side), croutons and chow mein noodles, and dried fruit. Chicken, fish, turkey breast, a veggie burger patty, a hamburger patty, or taco beef. Skip the bread, tortilla, bun, or taco shell, and steer away from breaded and fried. Side salad, carrot sticks, yogurt, or sliced apples. Dinner Shrimp cocktail or broth-based soup for starters. Avoid dips, chips, bread and breadsticks, and fried starters. Grilled, baked, or roasted plain chicken or fish. Avoid fried choices, fatty meats, and creamy or buttery sauces. Steamed vegetables or a side salad. Avoid fries, pasta, rice, and mashed potatoes. The Final Filter: You No matter what lands on your plate or your to-go box, the ultimate decision about what goes into your mouth is made by…you. You can turn a potentially disastrous order into a not-so-bad or even good meal with some smart choices. Decide how much you will eat and pack away the rest before you take your first bite. Scoop out the filling from sandwiches and burritos, while leaving the bread and tortillas. Eat the proteins and vegetables from your plate, while leaving the fries and fatty sauces. Scrape off any breading and eat only the chicken or fish inside. Weight loss surgery is to help you lose weight, but it is also to help you live a better life. If the good life for you includes eating out, you can do it. Just be careful. Keep your weight loss surgery diet plan in mind as you order and eat, and you can lose weight as you live your normal life.

Sodium is a bit of a tricky nutrient when it comes to weight loss. It has no calories, but it gets a bad rap. With all that you already need to worry about after WLS, does sodium need to be one of your priorities? Here is what you should know about sodium, health, and weight loss. What is sodium? Sodium is a mineral and an essential nutrient. To stay healthy, you need to get at least some sodium from your diet, although that is not a challenge for most people. Sodium is an electrolyte, and it helps your body maintain water balance. It is also necessary for nerve impulses and muscle contraction. What effect does sodium have on health? Some sodium is necessary, but too much is unhealthy. A high-sodium diet raises your risk for high blood pressure, stroke, and heart disease. Too much salt may increase your risk of osteoporosis – already a concern for bariatric surgery patients – and possibly of stomach cancer. What effect does sodium have on weight? Sodium has no calories, so it cannot directly cause you to gain body fat. Still, you may have found out personally that a high-sodium meal or day can lead to water retention and a bump on the scale in the short term! Many salty foods do tend to be high in calories from other sources (many salty foods are junk foods!), and a high-salt diet can be a red flag for a high-calorie one. Which foods are high in sodium? The biggest dietary source of sodium is salt and far higher in sodium than natural sources are processed foods. Pickles, cheese, and olives. Processed meat, such as ham, turkey breast, salami, and pastrami. Many condiments, such as salad dressings, pasta sauce, salsa, and soy sauce. Canned goods, including soup, tuna, vegetables, and beans. Prepared meals, such as frozen meals, rotisserie chicken, and meatballs. Fast foods, such as burgers, tacos, sandwiches, fries, fried rice, and pizza. Bread and most breakfast cereals. Salt that you add in cooking and at the table also increases the sodium content. Which foods are low in sodium? Fresh fruit, oils and fats, grains, nuts, and beans, peas, and lentils, are naturally very low in sodium. Unprocessed meat and poultry, milk and dairy products, seafood, and vegetables naturally have a small amount of sodium. Water is sodium-free. How concerned should you be about sodium? Well…somewhat, but not overly concerned. Too much sodium is definitely not a good thing, but your sodium consumption may not be your top priority. Losing weight as a bariatric surgery patient or candidate is going to do far more for your health than cutting back on sodium. Counting calories, protein, and carbs may be as much as you can handle for now without counting milligrams of sodium. Making generally healthy choices can help you lower sodium consumption. What are some tips for lowering sodium? You can take a healthy approach to eating and reduce the amount of sodium you consume without counting each milligram. Being aware of what you are eating is a good strategy. These tips can help you cut back on sodium without making it feel like a chore. Choose lean proteins and vegetables. Hey – this fits with your WLS diet! Read labels to choose unsalted and low or reduced-sodium foods. Get dressings, sauces, and condiments on the side, and use less when you can. Choose less processed foods when you can: think tofu over veggie burgers, chicken breast over turkey slices, and fresh fish over canned tuna. Use less salt during cooking, and experiment with herbs and spices to add flavor without sodium. Only add table salt after tasting your food. Is there anything that can counterbalance sodium? Yes! Potassium is sort of an antidote to sodium because it has the opposite effect on your blood pressure. Fruit, dairy products, beans, and vegetables are all good sources of potassium, and they are healthy choices. Also, you should drink extra water if you consume extra salt. Sodium is something to be on your radar for health, even if it is not your top nutrient of concern for weight loss. It comes down to choosing an overall healthy diet and being aware of your choices – something that you are sure to be an expert at as you approach and recover from weight loss surgery.

You no doubt have thought about why you are getting weight loss surgery: to lose weight. But how much weight do you expect to lose, and by when? How will you know whether you are on track, and how much progress you are making? Setting realistic goals is one more step you can take to improve your weight loss surgery success. can help you succeed. Goals can keep you focused and motivated, but some goals are more helpful than others. This is why and how to set realistic goals after WLS. Why Does It Matter? There is an expression that goes, “Shoot for the stars and you’ll hit the moon.” The idea is that if you set your sights high but fall short, you will still achieve something great. The theory may sound good, but it may neglect to consider reality. The truth is that for many of us, another saying is truer: “Success breeds success.” That is, when you hit one goal, you are motivated to keep working towards your next one. You build momentum as you hit goal after goal, and those goals then act like stepping stones to those proverbial stars. The Trap of “Too Much, Too Fast” There is a common tendency overshoot when it comes to weight loss goals. These are some reasons why. We want to lose weight so badly that we think only of the dream goal. Most of us tend to think of ourselves as above average – so we set our weight loss goals at higher than average. We set deadlines that are too short because we are so focused on getting there that we forget to recognize how wonderful the journey is. We set our goals based on what someone else lost. Classic Failure: “All or Nothing” One of the surest ways to set yourself up for failure is to set your weight loss goal to be too many pounds within too little time. It is comparable to the “all-or-nothing” mentality that so often comes with dieting: you are doing fine until you eat a cookie, and then you figure that the day is wasted, so you might as well finish the bag of cookies, skip your workout, and order pizza and breadsticks for dinner. The same mentality after weight loss surgery can get you into the same trouble. If you aim for an unrealistic 20 or 30 lb. in your first month and instead hit a respectable 5 to 10 lb., the “disappointment” can discourage you so you do not try as hard. Realistic Weight Loss The amount of weight you can realistically expect to lose depends on your procedure, how much you have to lose, and your own drive and other individual characteristics. An average gastric bypass or sleeve patient might lose about 50% of excess weight. For example, Someone who is 5’4” tall and weighs 245 lb. has about 100 lb. of “excess” body weight and might set a goal to lose about 50 lb. Another way to look at it is to take a rough estimate of average weight loss with your procedure for your surgeon’s patients. You might use that number as the basis for your own weight loss goal. You could also look at your final goal – say, 100 lb. down – and divide that by 1 to 2 years – in this case, a seemingly modest 1 to 2 lb. per week. Setting Realistic Goals For weight loss or any other goal, you can follow certain guidelines for realistic goal-setting. Set your goal to: Include a realistic amount of weight loss. Leave yourself enough time to achieve that amount. Include interim goals that you can celebrate and use as motivation. Provide for rewards as you progress, so you stay motivated. Allow enough time for plateaus and setbacks. They will come. Keep It in Perspective Strange but true…weight loss is only one of many reasons to get weight loss surgery and follow a healthier lifestyle. What about…? Gaining energy? Getting healthier? Feeling more confident? Participating in more of life? Along with setting weight loss goals, you can set other goals for healthy eating, working out, and trying new things. You will always have something to chase after and you will be able to see more progress every day.

Stryve Biltong meat snacks have landed @ the BariatricPal Store! Unlike traditional jerky, biltong is never injected with or soaked in sugar-laden marinades. That means you can enjoy a protein-packed snack without all the heavy carbs. Check them out at https://store.bariatricpal.com/collections/stryve-biltong-snacks .

Here are the voting results from the Bariatricpal FaceBook Group: We have 57 members for caffeinated and 42 for caffeine free. It's a real shame that FaceBook is taking over this earth!!

The official ASMBS guidelines on Caffeine are: The American Society for Metabolic and Bariatric Surgery (ASMBS) is a leading organization for weight loss surgery. It suggests avoiding caffeine for the first 30 days after weight loss surgery because your stomach or surgery area is still sensitive. After that, be mindful of getting enough fluids and be sure to avoid high-calorie, sugary sources of caffeine. I wrote an article on Caffeine and WLS. You can read it here. IMO the only issues with caffeine are if it causes you acid reflux. I think we are going to release a caffeine free and caffeinated version to make everyone happy. We offer single serving size samples so you don't need to commit to an entire tub.

The scale can be one of your most important tools on your weight loss journey, but only if you use it right. Surprisingly enough, using the scale right can take more than a bit of planning, just like many other aspects of your weight loss surgery journey. The number you see can jump around and start to drive you crazy if you do not know the reasons behind the blips. These are some reasons for some ups and downs on the scale, and how to prevent or at least accept them. Hint: It is probably not yet panic time! Up: Salt (Sodium) Did you have a salty meal last night? Did you snack on pickles, top your chicken with salsa, season your turkey burger with soy sauce or another salty condiment, or help yourself to a big salad with fat-free dressing? Those are all great choices for weight loss, but not for today’s weight. Are you confused? Here is the explanation. Sodium, which we mainly get from salt in foods, has no calories and is one way to add flavor without fat or sugar to food so you can keep calories down for weight loss, But, sodium attracts water. Eat a high-sodium meal or snack, and your body can retain water. You may feel bloated and notice your ankles or fingers swelling. That water inside of you is heavy, and the scale will tell you so. Tip: Do not eat a high-sodium or salty meal or snack the day before your weigh-in, or keep in mind that you did. Up: Stress Long-term, stress eating can add fat to your hips and pounds to the scale. Short-term stress can bump up your weight, too, without overeating. Stress hormones lead to water retention and (see above) water is heavy. Tip: Don’t stress out! Easier said than done, but being aware of stress can help. So can exercising, laughing with friends, and meditating. Up: Big Meal, Day, or Weekend Remember the part about how sodium attracts water? So do extra sugar and carbohydrates. It takes an extra 3,500 calories to gain a pound of body fat, but y you are likely to see your weight jump if you eat a big meal, or have a cheat day, or get out of control on the weekend. That sodium and those carbs can add up more quickly than you expect. A single restaurant meal with rolls or breadsticks, a burger and fries, and a small dessert can have over 5,000 mg of sodium and 200 grams of carbohydrates. That amount may “only” include 2,000 calories (barely over ½-lb’s worth of body fat), but it is enough to bump the scale up as much as a few pounds the next day. Tip: Do not eat too much! If you do have a cheat meal or day, do not weigh in after it. Most people consider Mondays to be a bad day for a weigh-in because weekend diets are often less strict than weekday eating patterns. Up: Lack of Sleep Do you ever feel groggy and heavy when you do not get enough sleep? The scale will confirm that it is not your imagination. You can retain water due to hormonal shifts when you do not sleep enough. Over the longer term, sleep deprivation can make you gain “real” weight (body fat) because lack of sleep: Increases ghrelin, which is a hormone that makes you feel hungry. Increases cravings for sugar and carbohydrates. Reduces your ability to resist cravings. Tip: Get enough sleep. It is not a luxury that is beyond your control. It is an important part of your weight loss lifestyle, so make it a priority. Down: Dehydration Weight loss is one motivation to exercise, but losing too much weight with a single workout just means you are dehydrated, not that you burned off pounds of fat in an hour or so. The scale can show you a low number because you sweated a lot. It can be motivating, but it is not healthy. Dehydration can lead to fatigue and to later water retention – and a bump up on the scale! Tip: drink 8 oz. of water every 20 minutes while you are exercising intensely. Weigh yourself before and after your workout, and drink 16 ounces of water for each pound that you lost during your workout. Down: Sudden weight loss Have you ever started a diet and seen the pounds come off quickly at first before the weight loss tapered off? It may have even happened after WLS if you were one of those patients who lost 10 or 20 lb. within the first weeks. A good portion of that weight was water weight. It happens when your body shifts from gaining weight (or being stable) to losing weight. What happens is that your body loses carbohydrates that were stored in the form of glycogen. Glycogen holds water. When you lose the glycogen suddenly by going low-carb or low-calorie, you lose water, too. So, your scale weight drops fast. Tip: Celebrate those first pounds lost, but keep working hard. Stick to your diet and stay hydrated so the pounds keep coming off for weeks and months to come. Now that you know that the scale can be fickle, you can concentrate on finding the balance between trusting the scale and trusting your diet. If you stay on track with your eating and workout program, and take care of the “little things” such as getting enough sleep and managing stress, you can outlast any bumps on the scale and come out stronger and lighter than ever.