Gastric sleeve surgery is a highly effective weight loss procedure, but it’s common to hit a frustrating plateau at some point. If you’re wondering how to stop losing weight after gastric sleeve, don’t worry – there are proven strategies to break through that stubborn stall and reach your goal weight. With the right approach, you can overcome plateaus and achieve lasting success on your weight loss journey.
What Causes Weight Loss Plateaus After Gastric Sleeve?
Several factors can contribute to a weight loss slowdown or plateau following gastric sleeve surgery:
- Metabolic adaptation: As you lose weight, your body’s metabolism naturally slows down to conserve energy. This can make further weight loss more challenging.
- Decreased physical activity: If you become less active as you lose weight, you may burn fewer calories each day, leading to a plateau.
- Nutritional issues: Consuming too many calories, not getting enough protein, or falling into unhealthy eating patterns can stall weight loss.
- Hormonal changes: Fluctuations in hormones like leptin and ghrelin, which regulate hunger and satiety, may impact weight loss.
- Medication side effects: Certain medications, such as antidepressants or steroids, can cause weight gain or make it harder to lose weight.
Understanding these underlying causes can help you identify what might be contributing to your own weight loss plateau and take steps to overcome it.
How Long Does the Weight Loss Last After Gastric Sleeve?
Most people experience rapid weight loss in the first 6-12 months after gastric sleeve surgery, losing an average of 60-70% of their excess body weight. However, weight loss typically slows down after this initial period.
It’s important to remember that gastric sleeve is a tool to jumpstart weight loss, but maintaining those results requires lifelong changes to your diet and lifestyle. With commitment and consistency, you can continue losing weight or maintain your weight loss long-term.
When to Expect a Stall in Weight Loss After Gastric Sleeve
Weight loss plateaus are a normal part of the journey after gastric sleeve surgery. They can happen at different times for each person, but stalls commonly occur:
- 3-6 months after surgery
- When you’ve lost about 50% of your excess weight
- After you’ve lost 30-40% of your total body weight
If you notice your weight loss slowing down or stalling, don’t get discouraged. Plateaus are temporary, and with the right strategies, you can break through them and continue progressing towards your goal weight.
10 Effective Strategies to Overcome Weight Loss Plateaus
1. Track Your Calories and Macros
One of the most important steps in breaking a weight loss plateau is to closely monitor your calorie intake and macronutrient balance (protein, carbs, and fat). Use a food tracking app or journal to record everything you eat and drink.
Make sure you’re consuming enough protein to preserve lean muscle mass while keeping your carb and fat intake in check. Aim for a daily protein intake of 60-80 grams.
2. Increase Your Physical Activity
Boosting your physical activity levels can help you burn more calories and rev up your metabolism. Incorporate a mix of cardio and strength training exercises into your routine.
Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with 2-3 strength training sessions. Find activities you enjoy, like walking, swimming, cycling, or dancing, to make exercise a sustainable part of your lifestyle.
3. Try a New Eating Pattern
If you’ve been following the same eating routine for a while, mixing things up can help break a weight loss plateau. Some options to try:
- Intermittent fasting: Condensing your eating window to 8-10 hours per day and fasting for the remaining 14-16 hours may boost fat burning and reduce overall calorie intake.
- Carb cycling: Alternating between high-carb and low-carb days may help jumpstart weight loss by manipulating insulin levels and glycogen stores.
- Protein-sparing modified fast (PSMF): This short-term, high-protein, very low-carb diet can help break through plateaus by promoting fat loss while preserving lean mass.
Always consult with your bariatric team before making significant changes to your eating pattern to ensure it aligns with your nutritional needs and goals.
4. Prioritize Protein at Every Meal
Protein is crucial for maintaining lean muscle mass, keeping you feeling full and satisfied, and supporting your body’s healing and repair processes. Make sure to include a high-quality protein source at every meal.
- Lean meats like chicken, turkey, fish, and lean beef
- Low-fat dairy products like Greek yogurt, cottage cheese, and skim milk
- Plant-based proteins like tofu, tempeh, beans, and lentils
- Protein powders or shakes (whey, casein, pea, etc.)
Aim to consume at least 20-30 grams of protein per meal to optimize muscle protein synthesis and keep your metabolism humming.
5. Stay Hydrated
Drinking enough water is essential for overall health and can also support your weight loss efforts. Adequate hydration helps control hunger, boosts your metabolism, and promotes regular digestion.
Aim to drink at least 64 ounces (1.9 liters) of water per day, and more if you’re exercising or sweating heavily. Keep a water bottle with you throughout the day and sip regularly. You can also boost your fluid intake with non-caloric beverages like unsweetened tea, coffee, or flavored sparkling water.
6. Get Enough Sleep
Sleep plays a crucial role in weight loss and overall health. Lack of sleep can disrupt hunger hormones, increase cravings for high-calorie foods, and make it harder to control your appetite.
Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment by keeping your bedroom cool, dark, and quiet.
If you struggle with sleep, try strategies like limiting screen time before bed, practicing relaxation techniques like deep breathing or meditation, or talking to your doctor about potential sleep disorders.
7. Manage Stress
Chronic stress can sabotage your weight loss efforts by increasing levels of cortisol, a hormone that promotes fat storage and cravings for high-calorie comfort foods. Finding healthy ways to manage stress is key to breaking through weight loss plateaus.
Some effective stress-busting strategies include:
- Regular exercise (yoga, walking, cycling, etc.)
- Mindfulness practices like meditation or deep breathing
- Spending time in nature
- Connecting with loved ones
- Engaging in hobbies or activities you enjoy
- Journaling or talking to a therapist
By reducing your stress levels, you can better control your appetite, make healthier food choices, and support your overall weight loss journey.
8. Avoid Processed Foods and Added Sugars
Processed foods and added sugars are major culprits in weight gain and plateaus. These foods are often high in calories, low in nutrients, and can trigger cravings and overeating.
Instead, focus on whole, minimally processed foods like:
- Fresh fruits and vegetables
- Lean proteins (meat, poultry, fish, eggs, tofu)
- Whole grains (quinoa, brown rice, oats)
- Healthy fats (avocado, nuts, seeds, olive oil)
Read nutrition labels carefully and limit foods with added sugars, refined carbs, and unhealthy fats. By prioritizing nutrient-dense, whole foods, you can better control your calorie intake and support your weight loss goals.
9. Consider Supplements
Certain supplements may help support your weight loss efforts and break through plateaus. However, it’s important to talk to your doctor or bariatric team before starting any new supplement regimen.
Some supplements that may be beneficial include:
- Protein powder: Can help you meet your daily protein needs and preserve lean muscle mass.
- Fiber: Promotes feelings of fullness, regulates digestion, and can help control blood sugar levels.
- Probiotics: Support gut health and may improve weight loss outcomes.
- Vitamin and mineral supplements: Important for preventing nutrient deficiencies and supporting overall health after gastric sleeve surgery.
Remember, supplements should be used in conjunction with a healthy diet and lifestyle, not as a replacement for them.
10. Stay Accountable and Motivated
Maintaining motivation and accountability is key to breaking through weight loss plateaus and achieving long-term success. Some strategies to stay on track:
- Join a support group or online community of other gastric sleeve patients
- Find an accountability partner or workout buddy
- Set SMART (specific, measurable, achievable, relevant, time-bound) goals and track your progress
- Celebrate your successes and non-scale victories along the way
- Work with a registered dietitian or bariatric counselor for personalized guidance and support
By staying connected, setting goals, and celebrating your progress, you can maintain the motivation and accountability needed to overcome plateaus and reach your ultimate weight loss goals.
Gastric Sleeve Weight Loss Timeline
| Time After Surgery | Average Weight Loss | Cumulative Weight Loss |
|---|---|---|
| 3 months | 25-35% excess weight | 25-35% |
| 6 months | 45-55% excess weight | 50-60% |
| 12 months | 60-70% excess weight | 60-70% |
| 18 months | 5-10% additional excess weight | 65-80% |
| 24 months+ | Maintenance or small additional losses | 65-80%+ |
*Note: Individual results may vary. Excess weight is the amount of weight above a person’s ideal body weight.
Conclusion
Breaking through a weight loss plateau after gastric sleeve surgery can be challenging, but it’s definitely possible with the right strategies and mindset. By tracking your intake, increasing your activity levels, prioritizing protein and hydration, managing stress, and staying accountable, you can overcome plateaus and continue progressing towards your goal weight.
Remember, weight loss is a journey, and plateaus are a normal part of the process. Stay committed to your healthy lifestyle changes, be patient with yourself, and celebrate your successes along the way. With persistence and consistency, you can achieve the lasting weight loss and improved health you deserve.
ALSO READ: What is the Latest Laser Eye Technology?
FAQs
The duration of a weight loss plateau varies from person to person, but stalls typically last a few weeks to a couple of months. However, by implementing effective strategies to break through the plateau, you can minimize the duration and get back on track with your weight loss.
Yes, it is possible to continue losing weight after experiencing a plateau. By adjusting your diet, increasing your physical activity, and implementing other strategies discussed in this article, you can overcome the plateau and resume your weight loss progress.
Weight regain after a plateau is not inevitable. By staying committed to your healthy lifestyle changes and consistently implementing effective strategies to break through plateaus, you can maintain your weight loss long-term and prevent significant weight regain.
If you’ve been consistently implementing healthy lifestyle changes and plateau-busting strategies for several weeks without seeing progress, it’s a good idea to contact your bariatric team. They can help you troubleshoot potential issues, adjust your plan as needed, and provide personalized guidance and support to help you overcome the plateau and reach your goals.
