What We’ll Cover:

• A quick refresh on what was discussed in ‘Preparing for Bariatric Surgery Part 1’
• The practice of Mindful eating
• The importance of eating and drinking separately after surgery
• Why avoiding all fizzy (carbonated) drinks is important 
• And finally putting of all these new behaviours into practice

Getting Your Body and Habits Ready

As you get ready for weight loss surgery, it’s helpful to start practising some habits now. These habits will make the surgery more successful and help you feel better in the long run.

After surgery, your stomach will be much smaller. That means you’ll need to be gentle with it. Eating too fast, not chewing enough, or rushing meals can lead to pain, sickness, or a feeling of food coming back up.

You’ve already started some really important steps. Let’s quickly go over what we covered in Part 1:

• Eat regularly - aim for 3 meals and 1 to 2 snacks each day
• Include protein at every meal - try to make it about half your plate
• Start a daily vitamin routine
• Cut back on foods that are high in sugar or fat - reading food labels can help
  

Now let’s build on that with a few more tips.

Please note - the information here provides a general overview. For more personalised information or support about bariatric surgery, make sure you reach out to your medical team. They will be happy to help you on this next stage of your health journey. 

Slow down and eat mindfully

Mindful eating means paying attention to your food. Notice how it smells, tastes, and feels. This helps you enjoy your meals more and feel full sooner.

Try these steps:

• Small mouthfuls - no larger than a 20pence piece,
• Chew each bite at least 20 times
• Put your fork or spoon down between bites
• Wait about 20 seconds before the next bite - this gives food time to move into your stomach
• Aim to spend at least 20 minutes on each meal
  

Eating slowly helps prevent pain and helps your body feel full in a healthy way. It will help you adapt to eating smaller portions.

Don’t eat and drink at the same time

After surgery, your stomach won’t hold much. If you eat and drink together, it can stretch your new smaller stomach or make food move through too fast. This means you’ll feel hungry sooner and may eat more than you need.

Here’s what to do:

• Stop drinking 10 minutes before meals
• Wait at least 30 minutes after meals before drinking again
• Sip fluids throughout the day when you’re not eating

Soups, stews, and porridge that have liquid as part of the meal are fine. These count as food, not drinks.

Avoid fizzy drinks

Fizzy drinks - even sugar-free ones can cause gas and bloating. They may also stretch your new stomach over time.

Try these instead:

• Still water
• Fruit or herbal teas
• Low-calorie squash or cordials
• Decaf tea or coffee with low-fat milk (no sugar or sweetener)
• Traditional drinks from your culture, as long as they’re still and low in sugar

What to focus on now

Start building these habits before your surgery:

• Eat slowly and chew well
• Take breaks between bites
• Keep meals and drinks separate
• Say goodbye to fizzy drinks
• Sip water or other low-calorie drinks through the day
• Stick to high-protein meals and snacks - like eggs, beans, lentils, fish, chicken, tofu or yoghurt, from any culture you enjoy
  

You’re not alone

Changing habits takes time. You might find some days harder than others, and that’s OK. Every small step you take now will make things easier after surgery.

We are here to support you. If you need help or have questions, just reach out. You’re doing something amazing for your health, and we’re proud to be by your side.