Preparing for bariatric surgery is about more than just losing weight before your procedure. This is your opportunity to begin practicing the habits that will support you after surgery and for years to come.
You don’t have to be perfect, and you don’t need to completely change your life overnight. Instead, focus on making a few small, consistent changes that will make your transition after surgery easier.
1. Make Water Your Go-To Beverage
Start getting comfortable with water as your primary beverage. Work toward drinking regularly throughout the day rather than relying on soda, juice, sweet tea, or other calorie-containing drinks.
After surgery, staying hydrated will be very important, but you will not be able to drink large amounts at one time. Practice sipping throughout the day now.
2. Practice Eating Slowly and Taking Small Bites
Your eating habits will change significantly after surgery, so why not start practicing now?
Try to:
- Take small bites.
- Chew your food thoroughly.
- Slow down your meals.
- Put your fork down between bites.
- Pay attention to when you are comfortably satisfied.
- Stop eating when you feel satisfied – not overly full.
Think of this time as practice for your smaller stomach after surgery.
3. Put Protein First
Protein will be an important part of your diet after surgery. Begin practicing the habit of choosing a protein source at meals and snacks.
Good choices include lean meats, eggs, fish, Greek yogurt, cottage cheese, beans, and other protein-rich foods that fit your eating plan.
Learning to build meals around protein now can make the transition to your post-op diet much easier.
4. Reduce Grazing and Mindless Eating
Take a look at how often you’re eating throughout the day. Are you truly hungry, or are you eating because food is available, you’re bored, stressed, or simply in the habit of snacking?
Begin creating more structure around your meals and snacks. You don’t need to eliminate every snack, but being intentional about when and why you eat is an important skill to develop before surgery.
5. Start Moving More
You don’t need to become an athlete before surgery!
The goal is to build a movement routine that you can continue after surgery. Walking is a great place to start.
Try gradually increasing your activity.
Even short periods of movement throughout the day count – look up “exercise snacks”. Consistency is more important than intensity.
6. Practice Eating Without Distractions
Try turning mealtime into a time to actually focus on your food.
Instead of eating in front of the television, while working, or while scrolling on your phone, sit at a table and pay attention to your meal.
Notice:
Am I hungry? → How does the food taste? → Am I slowing down? → Am I getting satisfied? → Is it time to stop?
Learning to recognize your body’s signals can be especially helpful after surgery when your stomach capacity will be much smaller.
7. Work on Emotional Eating Before Surgery
Surgery changes your stomach, but it doesn’t automatically change the reasons you eat.
If you find yourself turning to food when you’re stressed, bored, sad, anxious, or overwhelmed, this is a great time to begin working on those patterns.
Consider identifying a few non-food ways to cope, such as taking a walk, calling a friend, journaling, listening to music, or practicing relaxation techniques. If emotional or binge eating is a significant concern, your bariatric dietitian or therapist can be strong resources.
The goal isn’t to eliminate emotional eating overnight. It’s to build new tools you can rely on when food isn’t the answer.
8. Stop Nicotine
If you smoke, vape, or use other nicotine products, talk with your surgical team about quitting as soon as possible.
Nicotine can interfere with healing and increase the risk of complications after surgery. You may be tested for nicotine prior to surgery as well, if this comes back positive your surgery could be postponed.
Don’t wait until the week before surgery to address this.
9. Be Thoughtful About Alcohol
Talk with your bariatric team about alcohol before surgery. Your body may process alcohol differently after bariatric surgery, and alcohol can also provide calories without much nutritional value.
Your surgical team can help you understand what is appropriate for you both before and after surgery.
10. Learn Your Post-Op Plan
Before surgery, make sure you understand what your life will look like afterward.
Know:
- Which vitamins and minerals you’ll need
- How and when to take your supplements
- How your diet will progress after surgery
- How much protein and fluid you’ll need
- Which medications may need to change
- When you’ll return for follow-up appointments
- What symptoms should prompt you to contact your medical team
The more familiar you are with your plan before surgery, the less overwhelming it will feel afterward.
Remember: Pre-Op Is Practice, Not a Test
You don’t have to be perfect before surgery.
There will be days when you don’t drink enough water, skip your walk, eat something you planned to avoid, or realize you ate too quickly. That doesn’t mean you’ve failed.
Use this time to practice, learn, and make adjustments.
The goal isn’t to prove that you can be perfect with food. The goal is to begin building the skills and routines that will support you after surgery.
Start Small. Practice Often. Build Habits That Last.
Every healthy choice you make before surgery is an opportunity to practice for the life you’re working toward after surgery.
Dr. Trace Curry
Dr. James Augusta