After weight loss surgery building healthy habits is a key to success. In this episode I discuss four habits I educate and coach my clients to build into their life from week three after their bariatric surgery.

Check out my top four?

1. Establish a regular eating schedule

2. Take multivitamins on a regular basis (bariatric specific multivitamins)

3. Small bites, chew well, eat slowly and stop eating when you are satisfied

4. Practice my protein bites ratio- hey what is this? No stress, in the episode I explain all

Links and resources:

Get access to my Supercharge Your WLS Success Starter Kit here.

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GENERAL ADVICE WARNING

This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.

The struggle to reach your protein intake is real. In this episode I share three simple ways to build more protein into your diet, without eating larger volumes food.

3 simple protein hacks?

1. Fortify your foods and meals

2. Practice my protein bites ration habit

3. Choose higher protein versions of your food staples

Links and resources:

Get access to my Supercharge Your WLS Success Starter Kit here.

Follow me on Instagram

Join my FREE Facebook Community 

Make sure you hit SUBSCRIBE so you don’t miss out on any of my podcasts, coming up soon.

And, if you enjoyed this episode, please leave me a rating and a review? Thanks!

GENERAL ADVICE WARNING

This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.

Join me while I talk with Mabel Joseph from Beyond the Sleeve Academy, while she shares 4 mindset tools that will help you succeed in your weight loss surgery journey

The 4 mindset tools discussed?

1. Becoming aware of your thinking

2. Asking yourself powerful questions

3. Productive evaluation of your journey

4. Learning to fail forward

Like to know more about Mabel? You can find her at beyondthesleeveacademy

Links and resources:

Get access to my Supercharge Your WLS Success Starter Kit here.

Follow me on Instagram

Join my FREE Facebook Community 

Make sure you hit SUBSCRIBE so you don’t miss out on any of my podcasts, coming up soon.

And, if you enjoyed this episode, please leave me a rating and a review? Thanks!

GENERAL ADVICE WARNING

This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.

It can be so frustrating when your weight loss stops after weight loss surgery, and you don't know how to get it moving again. In this episode I go through five areas I look at when working with a client to get their weight loss started again.

Focus on these five questions to 'unstick' a 'stall':

1. Are you in your sweet spot for energy and protein intake?

2. Have you started skipping meals?

3. Have some old eating habits come back into your diet?

4. Do you eat too quickly and eat past satisfied?

5. Do you practice non-hungry or emotional eating?

Links and resources:

Get access to my Supercharge Your WLS Success Starter Kit here.

Follow me on Instagram

Join my FREE Facebook Community 

Make sure you hit SUBSCRIBE so you don’t miss out on any of my podcasts, coming up soon.

And, if you enjoyed this episode, please leave me a rating and a review? Thanks!

GENERAL ADVICE WARNING

This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.

Eating out can be quite daunting after having bariatric surgery. You may not feel confident on what to choose off the menu, how to manage temptation OR how to 'stay on track'. Listen to my 5 strategies to use when eating out so you feel confident and relaxed.

My 5 Simple strategies for eating out

1. Plan ahead - such as review the menu, and have an idea of what you will choose to eat (helps you to make better choices).

2. Don't go starving - if you skip meals before eating out you will be extra hungry, and more likely to overeat.

3. Ask for a smaller plate - a smaller plate to match your smaller tummy will help manage how much you eat.

4. Ask your left overs to be 'boxed up' at the beginning

5. Follow my protein bites ratio method - eating your meal using the protein bites ratio method, will help you keep your intake protein focused.

Plus a bonus strategy on how to slow down your eating.

Links and resources:

Follow me on Instagram

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Make sure you hit SUBSCRIBE so you don’t miss out on any of my podcasts, coming up soon.

And, if you enjoyed this episode, please leave me a rating and a review? Thanks!

GENERAL ADVICE WARNING

This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.

Where you given great nutritional support after your bariatric surgery? Some people get great support and follow up from their bariatric centre, but unfortunately many people do not. Being given a booklet and a few quick appointments with a dietitian is NOT ENOUGH. Great nutritional support is key to getting the best results from your weight loss surgery.

What you need to learn which is not on the piece of paper you where given?

Links and resources:

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And, if you enjoyed this episode, please leave me a rating and a review? Thanks!

GENERAL ADVICE WARNING This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.

Most clients I see have a history and relationship with the scales, which is not always positive, and can this affect how they feel about our progress. Let's keep in the mind there are limitations with scales (not accurate in measuring body composition changes). Listen while I share five other ways to track your progress other than the scales.

Here are the Episode takeaways:

1. Body Measurements

2. Clothing and Fit of these clothes

3. Pathology and Health measures

4. Energy and Pain levels

5. Mobility and Fitness

Links and resources:

Follow me on Instagram

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Make sure you hit SUBSCRIBE so you don’t miss out on any of my podcasts, coming up soon.

And, if you enjoyed this episode, please leave me a rating and a review? Thanks!

GENERAL ADVICE WARNING

This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.

Five strategies to avoid weight regain after your weight loss surgery. In this episode, we are looking at five strategies which you can use to avoid regaining your weight after having bariatric surgery.

Did you know these five habits are key to avoiding weight regain?

Links and resources:

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Make sure you hit SUBSCRIBE so you don’t miss out on any of my podcasts, coming up soon.

And, if you enjoyed this episode, please leave me a rating and a review? Thanks!

GENERAL ADVICE WARNING This podcast delivers general advice and is not intended to provide treatment in anyway. Please consult with your medical team for personalized advice.