What’s the Plan, Stan?

[Alex Brecher 10,494]

Okay, it sounds cute, but it’s a serious question. If you want to lose weight or keep it off and get healthy, you need a plan. The old saying, “Fail to plan, and you plan to fail” could have been intended specifically for weight loss surgery patients. Fail to plan after Weight Loss Surgery (WLS), and you’re planning for plateaus or regains and possible complications.

What should you be planning? You don’t want to become fixated on planning, but there are a few key areas to be aware of. These are some of the questions you might ask yourself to make sure you’re planning enough. Each question is followed by the pitfall you might fall into if you don’t think ahead.

Where are you shopping, and what are you buying?

Possible pitfall: Finding an empty fridge and opting for McDonald’s or pizza delivery, or going to the supermarket without a list and buying whatever looks good – which usually doesn’t include lettuce and chicken breast.

A solid answer identifies when you’ll shop, and it includes a list of Proteins and other essentials, such as vegetables, fruit, healthy starches, and healthy fats. Check the list to make sure it has enough healthy foods for the meals and Snacks that will get you through to the next shopping trip.

What are you having for Breakfast tomorrow?

Possible pitfall: Being so rushed you grab a pair of Pop-Tarts on your way out, get a bagel at the coffee place, or get to work so hungry you sneak in a doughnut from the reception area.

A solid answer is realistic, so if you know you’ll be in a rush, it doesn’t involve a lot of preparation. You may want to get your breakfast ready the night before, even if it’s as simple as putting some cottage cheese and a few slices of turkey in a portable container with a tight-fitting lid.

What are you ordering for lunch?

Possible pitfall: Going out with the gang and ordering what they do…anything from a burger and fries to Pasta primavera.

A solid answer considers where you’re likely to find yourself at lunch and what’s on the menu. Identify your source of Protein and a vegetable beforehand and stick to your pre-made decision when you order. If you end up going out unexpectedly, look for salads, grilled chicken and fish, and sides of vegetables and fruit.

What are you making for dinner?

Possible pitfall: Ordering in or getting take-out, or falling back on a high-calorie, low-nutrition quick fix such as macaroni and cheese or taco kits.

A solid answer identifies your source of protein and vegetables so you can figure out what you need to buy and how much preparation is necessary.

When, where, and what is today’s workout?

Possible pitfall: Running out of time if you haven’t scheduled it into your day, or chickening out of the workout if you haven’t quite made the commitment to a specific exercise.

A solid answer says when you’ll work out, whether you’ll do it at home, at the gym, or somewhere else, and what clothes, shoes, and other equipment you need to bring with you, if any. Your answer should also include what you’ll be doing, whether it’s 30 minutes of walking on the treadmill plus 15 minutes of lifting weights, going to a Zumba class, or pulling weeds and sweeping the driveway.

What will you snack on at the party?

Possible pitfall: Eating whatever happens to look good, and ending up with not enough protein, too many calories, too much fat and sugar, and possibly nausea or dumping syndrome.

A solid answer doesn’t depend on what the host may serve. Your plan may be to bring some hard-boiled eggs or beef Jerky for yourself, plus a large green salad, vegetable skewers, or fruit salad for you and the rest of the guests to enjoy.

How will you answer your mother when she offers you a freshly baked chocolate chip cookie (your favorite) or the entire batch?

Possible pitfall: Feeling guilty for refusing or being caught off guard, and accepting the cookie or batch.

A solid answer includes a polite refusal, possibly with an explanation, such as, “No, thank you. My doctor has advised me not to eat cookies.” If you can’t avoid taking the batch home as a “gift,” don’t be afraid to throw it out. Nobody likes to throw away food, but if you’re going to, better to throw it away in the trash can than in your body.

How are you going to feel at the end of the day?

Possible pitfall: Let doubt creep in, and you may be setting yourself up for bad decisions with eating and exercise.

A solid answer is positive and confident with no room for self-doubt. At the end of a day of good eating and a bit of exercise, you may be tired, but satisfied, proud, and a little lower in weight. Staying positive and optimistic sets you up for good decision making without even thinking about it.

You always hear about the importance of planning for weight loss surgery success, but that advice may seem confusing if you’re not a natural planner, or even if you’re just not used to thinking so much about your WLS-related habits. Know the answers to these questions, and your planning skills can help you lose more weight and stay healthy.

[CowgirlJane 14,259]

Great article.

One tip is to actually eat according to plan. Undereating can lead to snacking on junkie food... grazing... or eating too much when you actually do eat. That is so counter intuitive, but actually eating those healthy choices makes it so much easier to NOT eat those sliders etc.

[ShrinkingPeach 1,291]

Excellent article. I really do find I do best when I pre-plan. When traveling I already have in mind what I can get and where so that I stay on plan.

[AussieSam 234]

I think this is one of my greatest weaknesses failing to plan. This article is a great wake up call.

[_Kate_ 2,224]

This is a match made in heaven for me, I love to plan. Thanks for a great post Alex.

Kate

[sleeve4086222015 27]

I was having a post surgery meltdown because I couldn't get my Fluid at 64oz. My great friend suggested bariatric pal.com and I feel so good. Thank you Alex for passing it forward.

[jandbmom 16]

Thank you for all the helpful tips. I am not a master of planning my food and this reminds me of the importance or pre-planning.