It is human nature to seek perfection, whether it’s at work or in relationships. This need to be perfect often spills over to weight loss efforts. The “all or nothing” approach, labeling foods as good or bad, and jumping into fad diets are all behaviors that justify the quest for perfection.
However, with time, reality sets in and the goals seem more and more out of reach. The initial excitement dies down and you resign yourself to the idea that weight loss is a lost cause.
Not only is this approach dangerous (you’ve probably heard of yo-yo dieting), it can sabotage future weight loss efforts for years to come. Here’s why you should choose progress over perfection when it comes to achieving successful weight loss after bariatric surgery.
Weight Loss Goals for Bariatric Patients
After bariatric surgery, your focus should be on three things – small changes, moderation, and consistency. Why small changes? A report published in Change Psychology states that when a person tries to implement one change for 2-4 weeks, there’s an 85 percent chance of success. It soon becomes a habit and doesn’t feel forced. However, when someone tries to implement two new behaviors at any given time, the chances of success are only 35 percent.
Moderation means avoiding overeating but occasionally indulging in favorite comfort foods. This helps build confidence around cravings. Eating in moderation also means you keep track of calories, practice portion control, and include a variety of foods in your diet, all of which are healthy habits.
Consistency is essential for long-term weight loss. “A stable schedule with healthy eating and regular exercise can keep weight management consistent,” says Emily Feig, a postdoctoral fellow at Massachusetts General Hospital and author of a study on behavioral weight loss.
Honing Progress as a Bariatric Patient:
Example: Indulging in comfort foods once in awhile is ok.
Example: I am temporarily in a puree phase, which soon will transition into soft foods. I am looking forward to that.
Example: I will aim for 64 ounces of water, each day for 2 weeks. I will aim for 8 hours of uninterrupted sleep each night.
Example: Call a friend, see a therapist or contact a support group to help with staying focused on your health goals.
Example: I did not succeed with all my goals today, but I did succeed with water intake and I did not snack.
Example: Walking during breaks at work, playing outside with kids for an hour on the weekends.
Example: I like going to my new yoga class 2x a week.
Example: I like my; legs, hands, and heart. None of them have ever given up on me.
Practical Goals to Make Your Weight Loss Journey More Enjoyable
Here are some practical examples of how you can choose progress over perfection:
| Perfection | Progress |
| Giving up sugar completely | Passing on dessert 6 days a week |
| Avoiding alcohol completely | Permitting yourself to enjoy one drink every week |
| Eating 3 cups of varied veggies every day | Eating any kind of veggie every day |
| Preparing and eating 100% of meals at home | Preparing and eating 80% of meals at home |
| Cardio 5 times a week for 60 minutes each | Cardio 3 times a week for 30 minutes at least |
| Weighing yourself every day | Weighing yourself twice a month |
Choosing Progress Over Perfection
Once you change your perspective and choose progress over perfection, it will change your mindset and relationship with food and your own body forever. Instead of aiming for ideal behaviors, try and break out of bad eating habits and poor exercise patterns. Here are some tips to keep you on track:
*REMEMBER YOUR WHY, FOR CHOOSING BARIATRIC SURGERY
In recent years, many weight loss experts have been advocating progress over perfection. That’s because striving for perfection can hinder weight management. When you focus too much on the details, it is a drain on energy levels. It limits creativity and new ideas targeted at healthy lifestyle goals. It leads to self-doubt and criticism and lowers motivation.
Switching to a mindset of progression, on the other hand, makes change easier and more attainable. It celebrates small successes and provides motivation to carry on. And you learn from your failures to achieve long-term sustained weight loss.
Choose to Look for Progress, Everyday
By actively staying engaged and working towards your goals, you’re creating a new mindset.
That in itself is progress.
Establishing new behaviors that over time will lead you into your healthy lifestyle.
Again, that is progress.
Anything can be progress, not just the scale.
