Reflecting on the positive aspects of the bariatric journey
November 1, 2024
Celebrating milestones of success
When going through big life changes such as having bariatric surgery, it can be difficult to keep a positive attitude throughout the process. Starting to change the way you live, giving some things up, and breaking old habits can be hard. But anything worth having, usually doesn’t come easy! Putting in the work and shifting your mindset towards achieving goals is a process that takes time and patience. Each small step you take is one heading in the right direction that will eventually get you to that finish line. If you only focus on the negatives instead of the positives, it’s going to make that process seem longer and harder. Practicing having gratitude has incredible effects, from improving relationships with others to boosting your mental health and outlook on life.
When you begin to live your life focusing on gratitude, you will start to notice all the little ‘wins,’ like your clothes fitting more comfortably, being able to cross your legs when seated, or not feeling out of breath trying to tie your shoes or getting in and out of a car. Paying attention to these little details and moments strings together a web of well-being that over time, rewires your brain to be more positive thinking.
How do I Practice Gratitude?
- Start by observing, slowing down, and paying closer attention to the small moments in life. Maybe you hit all the green lights on your drive, or you notice the beauty of the sunlight shining into your window, or the vibrant color of a flower in full bloom in your garden. Maybe someone holds a door open for you with a smile, or you woke up feeling refreshed after a good night’s sleep, or you can go for a longer walk than you used to be able to. It’s hard to take the time to appreciate these things when we are constantly rushing and too busy with a hectic schedule, distracted by our cell phones, or absent minded.
- Remember the tough times. To be grateful in your current state, remind yourself of where you used to be, the obstacles you have overcome, and compare that to where you are now. For example, perhaps you used to barely be able to walk for 15 minutes without having to stop for a break, and now you have worked your way up to walking for 25 minutes and aren’t even out of breath. Remember how low energy you felt, prior to having bariatric surgery? Be grateful for all the new-found energy that has come your way since then! This will highlight the contrast in your mind, making it easier to appreciate how far you have come.
- Savor the good. On days where it seems difficult to be grateful, tune into your senses by noticing what you can see, hear, smell, touch, or taste. There doesn’t have to be any sort of special occasion going on to practice being grateful. Savor that morning cup of coffee, enjoy that good book, or think about how much better you feel physically because of all the lifestyle changes you have implemented.
- Keep a gratitude journal. Establish a daily practice in which you remind yourself of all the good things in your life that bring you joy, and things you are proud of and love about yourself and your life in general. You can then reflect on this when you are having moments of doubt or difficult times.
While it may seem like the big focus of bariatric surgery is weight loss, don’t focus so much on the scale that you don’t notice all the other milestones and successes along the way! There are plenty of ‘Non-Scale Victories’ to pay attention to and celebrate to help reinforce positive behavior change and keep you motivated.
5 Non-Scale Victories to Focus on:
- Your clothes are feeling loose or fitting more comfortably
If your clothes are feeling less tight and more comfortable, or you can use a different notch on your belt loop, your hard work is paying off! You may be losing inches even if the scale isn’t moving much which means your body composition is likely improving, especially if you have been strength training. - You have more energy and/or you’re sleeping better
When you eat more nutritious food and less high fat/high sugar foods, it can certainly affect your energy levels in a positive way! Food is supposed to give our bodies energy, not make you feel like you want to take a nap after eating. Perhaps you’re not snacking late at night any more, which will improve your sleep as well. If you have sleep apnea, not needing to use a CPAP machine any more is a huge non-scale victory and quality of life improvement! - You can do more physically without as much difficulty
Losing weight reduces the stress on the joints in the body that are weight bearing like the knees and lower back. You may not be in as much pain as you were before, which is an amazing thing! Less pain will allow you to do more physical activity to stay healthy and reach your weight loss goals. You may also notice you are not out of breath as quickly as before, or you are able to walk further or at a faster pace. - Your bloodwork has improved
This is another reason why it’s important to follow up with your health care providers regularly after surgery. Checking things like blood pressure, cholesterol, blood sugar, and vitamin levels are all markers of health status that will likely improve with the recommended lifestyle changes for surgery, thus lowering your risk for developing diseases. You may even get the green light from your doctor that you no longer have to take as many (or any!) medications to manage chronic health issues. - You feel more confident in your own skin
Being able to do things you want to do without letting the weight hold you back is an incredibly important part of overall wellbeing. Often improvements to our physical health lead to improvements to our mental health as well! Examples of this are things like no longer avoiding having your picture being taken, not thinking negative thoughts about your body/appearance, or not having a fear of trying something new because of your weight.
Many people have a health goal of losing weight, and it is fine to measure your weight on a scale, but don’t forget to pay attention to all the other signs that you are having success and your health is improving! When you notice and celebrate all your victories, both big and small, you’re more likely to feel positive and grateful. Give yourself credit for all the hard work you have put in to achieve these improvements and keep going!
