Medical interventions for weight loss and muscle gain, such as bariatric surgery, prescription medications, or hormone therapy, can be powerful tools for achieving your health goals. But what happens after the goal is achieved? How does one sustain these benefits when the medical interventions cease. The key is in adopting a balanced and consistent lifestyle.
After medical interventions, your body’s needs may change. Following a nutrition plan tailored to your goals and health is essential. At first, it may be helpful to work with a nutritionist or use an app that helps you track your food intake. Seeing one’s food choices in black and white is always an eye opening experience and can help you understand how much of each macronutrient you are consuming. For a well-balanced diet, follow the tips below:
- Focus on Protein: Protein is crucial for muscle repair and growth. Incorporate lean meats, fish, eggs, dairy, legumes, and plant-based protein sources into your diet.
- Monitor Portion Sizes: Medical interventions may reduce appetite or change how your body processes food. Practice mindful eating to avoid overeating.
- Stay Hydrated: Proper hydration supports muscle recovery and overall health. Aim for at least 8–10 glasses of water per day.
- Limit Processed Foods: Choose whole, nutrient-dense foods over processed options to fuel your body effectively.
While it is difficult to prioritize your fitness during a busy holiday season, when loved ones are sick, starting a new job, or just juggling life in a modern society, it is one of the most important things you can do both for your physical and mental health. Physical activity is essential to maintaining weight loss and building muscle as well as chasing life’s stressors away. If you are new to exercise, invest in a trainer at your local gym or follow a free online program like HASfit or the myriad trainers on Youtube. It is crucial to vary your activity to avoid overuse injuries. A well-balanced physical activity schedule should incorporate strength training at least 2-3 times per week to preserve and grow muscle mass. Daily moderate intensity cardio activities such as walking (free!), cycling, or swimming will support your heart health and help maintain a calorie balance conducive to your new physique. Finally, yoga, Pilates or other stretching activities can improve your flexibility and help prevent injuries. Most importantly, gradually increase the intensity of your workouts to prevent frustration, burnout, and injuries; these changes need to be sustainable.
Tracking your progress helps keep you accountable and allows you to adjust as needed. There are numerous ways to track your progress. Record measurements such as your waist, hips, chest, and thighs or take progress photos or sign up for various fitness competitions such as 5Ks, weightlifting competitions, or triathlons. Additionally, you may find you will have a greater purpose and possibly more motivation if they raise money for charities like the Juvenile Diabetes Research Foundation or the local children’s hospital. It’s easy to manage such progress on your phone with the notes feature, but if charts and graphs help to keep you motivated check out some of the products Renpho Health offers. (Note: I do not receive any compensation from Renpho; but personally use their products.) While tracking nutritional intake was noted above, it’s important to note here that it will help to monitor your progress as well and make it easier to identify areas for improvement – especially when you follow up with your health professional. Regularly scheduled appointments will help to assess your overall health.
The bottom line is that sustainable progress comes from integrating healthy behaviors into your daily routine. Plan your meals, workouts, and sleep schedule to create consistency. Try to dedicate the same time each weekend to meal prepping; this can help lower stress during a busy work week. Chronic stress can hinder your weight loss and muscle gain goals so practice other stress management techniques like meditation, deep breathing, or hobbies. Find a supportive network by joining an online or in-person community with likeminded goals. Maybe a hiking group or cycling group or an online forum for exchanging meal prep ideas would be benefit your lifestyle. Or a consistent walking “date” with a friend whom you can share your goals with as well as life stresses would be helpful.
Life happens, and setbacks are a natural part of any journey. The key is to stay resilient and adapt. If you hit a plateau or face challenges, reassess your strategy and make changes as needed. Consistency matters more than perfection; focus on progress, not perfection. Most importantly, recognize and celebrate milestones to stay motivated. This is where online forums are beneficial; everyone needs a cheerleader!
Achieving weight loss and muscle gain through medical interventions is a significant accomplishment, but maintaining these results requires dedication and lifestyle changes. By focusing on balanced nutrition, consistent exercise, progress monitoring, healthy habits, and a supportive network, you can enjoy long-term success. Remember, your journey is unique, and the most important part is maintaining a sustainable and positive relationship with your body and health goals. Stay committed, and the results will follow!
Next time we will look at how to handle when your new figure in the mirror doesn’t match the one imprinted on your mind.
Written by Kelly Reising who is passionate about nutrition, fitness and health.
Dr. Mc Millan is a Board-Certified orthopedic sports medicine surgeon practicing in the Virtua Health System of south Jersey. For more information please visit www.drseanmcmillan.com or follow us on twitter @sportsdrsean.
