Read books, see website, attend bariatric support group & talk with friends who had surgery.

Learn about the types of surgeries, Risks, Side effects, Complications, Safety & lifestyle changes.

Smoking ,tobacco and nicotine products dramatically increase the risk of complications during and after bariatric surgery.

Patients should be tobacco-free as well as off all nicotine products for a minimum of three months prior to planning bariatric surgery

Eat three regular meals & one to two small snacks per day. Do not skip breakfast and avoid eating within four hours of bedtime. 

Focus on increasing protein intake and fresh fruits ,vegetables.

Reduce sugar intake and high-fat foods, as well as fast-food and restaurant meals.

Maintain food Diary.

Record eating & drinking pattern of food. This can improve long term success rates.

Adults need at least 2 litres of water every day. Identify and restrict alcohol, soda, juice, energy drinks and coffee with cream or sugar.

Eliminate caffeinated and carbonated beverages.

Stop drinking liquids with your meals and wait 30 minutes after a meal before drinking.

Start small and create a consistent physical activity plan that fits your ability – short walks, chair exercises and small increases in daily activity can make a difference.

Find an activity you enjoy and focus on frequency rather than intensity.

Gradually build up exercise time by adding a few minutes of activity every day.

Stop last minute weight gain while preparing for surgery.

Stop Binging & overeating in anticipation of making diet and lifestyle changes later on after bariatric surgery.

Bariatric team may discuss additional pre-surgery weight loss goals with you.

Begin to think about food as essential fuel for your body and pay attention to how your body reacts to the food you eat. 

Increase your awareness of external cues for eating, as well as satiation (fullness) cues. 

Eat mindfully – avoid eating while distracted (including at your desk or while watching TV). 

Focus on eating slowly, chewing thoroughly, really tasting and savoring your food. 

Work to reduce or eliminate “reactive” eating when bored, tired, stressed or using food to cope with emotions.

Begin thinking about what factors have contributed to your weight and what has been in the way of making changes in your life. Think about your readiness for change at this time. 

Consider starting a list or journal of healthy and motivating lifestyle changes you are making. Develop a support network of positive, caring people. Find alternative ways of coping with emotional eating. 

Remember that making lifestyle changes is a process that takes time – take small steps, set realistic goals and stay positive.