Hi Vipin,

I hope everything went well with your surgery last fall.  I'm sure this weight gain you've seen is related to a variety of factors, possibly reduced activity pre/post surgery, medications, etc.  Here are some steps to help you get back on track and shed the extra pounds.

First, are you eating three well-balanced meals/day with a snack between meals?  Going long stretches (5 or more hours) between meals will slow down your metabolism and make weight loss difficult.

Second, are you getting enough sleep?  Too little sleep affects carbohydrate metabolism, leading to glucose intolerance, increased hunger, and a slow metabolism.  Shoot for 7-9 hours of sleep each night.

Third, do you drink alcohol?  Liquid calories add up quickly.  A can of beer has ~150 calories, while mixed drinks can contain anywhere from 150 to 300 calories, and four ounces of wine contributes 100 calories.  So think about what you choose to drink and how much.

Forth, are you active?  Do to your recent surgery, I recommend consulting with your MD before beginning an activity program.  Ideally, you should be active 5 or more days each week for at least 30 minutes for weight loss results.  Weight training (again speak with your MD) should be added 2-3 days per week to build muscle mass.  More muscle equals a higher metabolism, which promotes weight loss.

Fifth, are you limiting high sugar/high fat foods?  Look at what you eat AND what you drink.  Liquid calories, such as soda, contribute to weight gain.  Evaluate the food choices you're making and replace the not so healthy with healthier alternatives.  There are many components to this fifth step I'm not going to get into here.  You can refer to a "diet to lower cholesterol" and the tips to limit fat and sugar intake would also apply to your weight loss needs.

All the best,

Lisa Nelson, RD, LN

Weight Loss Tips