Transforming Mindset: My Journey of Weight Loss After Surgery
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Chapter 1: My Weight Loss Journey
After undergoing two significant surgeries, I successfully lost 40 pounds initially and later shed an additional 65 pounds. Remarkably, I have managed to maintain these results.
Losing weight can often feel like an uphill battle. It sometimes seems as though our bodies are working against us during this process. However, the rewards of shedding those pounds are undeniable, transforming not just our appearance but also enhancing our health and self-esteem.
But what happens when circumstances present unique challenges that prevent you from utilizing common weight loss strategies? I encountered this after undergoing two major surgeries.
The typical advice of "eat less and move more" proved ineffective for me, especially since both surgeries necessitated prolonged bed rest—three months for one and five months for the other. Regular physical activity was simply not an option. To complicate matters, post-surgery steroid treatments contributed to weight gain.
Despite these obstacles, I managed to navigate this difficult period. I lost 40 pounds after my first surgery but struggled to keep it off. The insights I gained then aided me during my second surgery, where I successfully lost 65 pounds and have kept it off ever since.
The Incident: A Catalyst for Change
I was born with an inguinal hernia, a condition that caused part of my intestine to protrude through a weak abdominal area, specifically into the genital region. This was undiagnosed until I was 16, and it began to cause discomfort a couple of years later. Doctors recommended surgery to prevent further complications. Following the procedure, I was confined to bed rest for three months, which led to a sedentary lifestyle and weight gain due to steroid use.
Despite limited guidance, I managed to lose weight in the years following my first surgery, although I fluctuated and ended up heavier than before. A decade later, an accident would change everything.
While on my way to a morning class at the university, I slipped on an icy surface, resulting in a painful fracture of my right leg fibula. After an emergency surgery, I faced another prolonged period of bed rest.
This time, however, I was determined to avoid the weight gain I had previously experienced. I devised a plan to lose the weight and maintain a healthier lifestyle.
Short-Term Successes and Setbacks
We often hear advice about thinking long-term when it comes to weight loss, and while that's valuable, short-term victories can also provide crucial lessons.
One effective weight loss strategy I adopted post-hernia surgery was swimming. With doctors advising against weightlifting and running, swimming became my go-to exercise. The joy I found in swimming made it an effortless part of my routine, leading to a loss of 40 pounds over eight months without a major focus on nutrition. Though my mother's influence ensured that a substantial portion of my meals was nutritious, I wasn't consistently mindful of my diet.
However, I soon learned that exercise alone wasn't enough for sustainable weight loss. The process requires a more comprehensive approach.
Reasons for Setbacks and Valuable Lessons
In my teenage years, I could indulge in nearly any food without immediate consequences. But as life progressed, I found that my body reacted differently.
Before my leg injury, I had nearly regained all the weight I had lost, and reflecting on this, I identified several reasons for my weight gain:
- Post-Workout Eating: Swimming would leave me famished, leading me to consume heavy meals right after exercising. This habit hindered my long-term success.
- Nutritional Knowledge: My lack of understanding of macronutrients and micronutrients meant I often ate calorie-dense foods without consideration for their nutritional value.
- Lifestyle Choices: Many approach weight loss as a singular task, but adopting a healthy lifestyle is essential for lasting results. I needed to consider stress levels, sleep patterns, diet, and regular exercise.
- Mindset: A negative mindset can sabotage even the best efforts. After my first surgery, I focused on what I couldn't do rather than being grateful for the relief from pain.
Recognizing these issues took time, but I ultimately understood that I needed to change my approach, especially after gaining weight following my injury.
Acceptance, Challenges, and Triumphs
After my injury, I faced the daunting task of losing 60 pounds while grappling with health concerns like high cholesterol and blood pressure. This time, I adopted a structured approach to weight loss focusing on three key areas: psychological, nutritional, and lifestyle.
Psychological: Overcoming Mental Barriers
According to Nir Eyal in his book Indistractable, humans have an evolutionary tendency to dwell on negative experiences. I recognized that my focus on negativity was counterproductive.
- Acceptance: I acknowledged my negative thoughts and the reality of my situation. Understanding that I would likely gain weight helped me prepare for it mentally.
- Gratitude: I shifted my focus to the positives, such as being able to meet friends and family again. My injury was not life-threatening, and I would recover.
- Commitment: I rebuilt my life post-hernia surgery and realized that a firm commitment to my weight loss journey was essential for success.
Nutritional: Eating for Recovery and Health
Post-surgery, my nutritional needs changed. To support recovery, I prioritized a science-based approach to nutrition:
- Protein Intake: I ensured I consumed enough protein—1.2 to 1.6 grams per kilogram of body weight, focusing on fish, dairy, eggs, and legumes.
- Fiber Intake: To improve my cholesterol and triglyceride levels, I incorporated fiber-rich foods, especially leafy greens and oats.
- Healthy Alternatives: I sought healthier recipes and swapped out ultra-processed foods for more nutritious options. This included replacing chips with hummus and carrot sticks.
Lifestyle and Exercise: Building a Healthier Routine
With my doctor's advice against lifting weights, I returned to swimming and gradually expanded my exercise routine. Over time, I also made significant lifestyle changes:
- Quitting Smoking: I eliminated smoking entirely.
- Reducing Alcohol: I cut back from drinking several times a week to just once a week.
- Prioritizing Sleep: I established a sleep schedule, aiming for at least seven hours a night.
- Managing Stress: I started journaling to identify stress triggers and distanced myself from toxic relationships.
- Increasing NEAT: I focused on everyday movements like walking and standing more often.
Mindful Eating: Enhancing Awareness
To combat mindless eating, I made a point to avoid distractions during meals, which helped me appreciate food more and consume less.
Chapter 2: My Transformation Results
The lifestyle, dietary, and mindset changes I adopted led to a significant weight loss of 65 pounds, taking me from 240 pounds to 175 pounds—my lowest weight since my teenage years.
While there is no universal approach to weight loss, my journey highlights the importance of mindset shifts. Many of us can access information about losing weight; the true challenge lies in applying that knowledge effectively.
As we enter 2021, I hope to inspire others on their weight loss journeys. Remember, short-term setbacks are not failures; they are opportunities for learning and growth.
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