How to shrink your stomach after gastric sleeve?

So, you’ve gone and done it – you’ve had a gastric sleeve surgery. You’re ready for that epic weight loss journey, but now the real work begins: shrinking your stomach! This is no easy task, my friend. It won’t happen overnight and will take dedication and patience on your part – but fear not! We’ve compiled some tips to help speed up the process so you can finally shed those extra pounds.

Understanding Your New Stomach

You may have heard that after gastric sleeve surgery, your stomach capacity reduces drastically (seriously, by like 80-90%) By comparing the average adult stomach’s size of a melon (v^8W^), however small they make yours in surgery depends on many factors such as age, stature, etc., It could go from watermelon (v ^8W^^6_), cantaloupe(v^3W^^3_) mangos( v^(4/5) W ^(2 /4) ) or honeydew melon(v^(5/9) W ^^1_). So anyway…what does this mean for feeding time? Essentially what used to fit into one meal will probably be enough for two or three meals wrapped with a bowtie.

The Importance of Proper Nutrition

Even though shrinkage is key here (no pun intended) you still need adequate nutrition. Consuming food that has high nutritional density such as protein-rich foods—eggs(110 cal per large egg), tofu (>85g protein /100 g)(makes an excellent zero calories gravy too!), fish(~14 grams of protein per ounce ) , chicken (~140 kcal & 24 Gms proteins per approx serving.) would keep satiety levels up thereby resisting overeating at mealtimes maintaining steady energy throughout the day!

Eating carbohydrates might trigger hunger because insulin comes in play here. consume them in moderation and give priority to complex carbohydrates like whole grains oatmeal, quinoa and not so sugary fruits (think of apples over mangoes). Fiber has your back too with minimum calories yet maximum nutrition it keeps you satiated longer.

Shrink Your Stomach Gradually

Now, this one might seem like a given considering we are talking about post-surgery wonky stomachs; nonetheless piping up the importance of eating smaller portions gradually. The surgery itself had made it easier for your brain to register fullness. Eat slowly, eat mindfully and chew chew chew! If you nudge food down un-chewed or gulp down liquids turbo speed: boom energy-dense foods get stuck/have trouble reaching small intestine- NOT GOOD!

Pro-tip: Start by just reducing meal quantities without sacrificing quality first, then proceed at a snail’s pace cutting out meals entirely if needs be.

Take Up Exercise Regimens That Adds Value

We’re not suggesting boot camp kind intensities(why would we?) but consistent physical activity can only do wonders for burning off extra fat & bumping metabolic rate whilst also aiding sugar regulation (Bonus points to endorphin release – wards off stress). You may want to hit the gym / grab some exercise equipment/ take Yoga/Pilates classes(Top 50 kinds mentioned,here) on days when motivation is akin to potato casserole oozing from last night’s dinner pan.

Say nope! shrug off couch-potato vibes ! Introduce walking every day, start climbing stairs -(Yes elevator-fiends apologize), low-intensity swimming, cycling – mix things up — suffice it’s something that gets muscles working!. Also having breakfast before workouts performs better than empty stomach.

Put a Cap on Juice / Soda Consumption

We know we’re disappointing the fans of those fizzy drinks and do understand that it’s hard to kick added sugar, caffeine-crave or feel something with flavour(though sometimes artificial) – but alas they’ve gotta go! Liquid calories are like sneaky Ninjas from Japanese folklore; they don’t fill you up therefore making you scoff more at mealtimes. Add your favorite fruit chunks for some flavoring instead!

Pro-tip: try cutting out juices & sodas altogether while introducing healthy protein-mineral-vitamin rich meals taking advantage of water-dense veggies( zucchinis, tomatoes etc.) one step at a time.

Maintaining Hydration Is Key: Always Keep Water within Reach

The human body is essentially an aquatic machine reliant on H2O(water) so maintaining hydration levels shouldn’t have any debate. Here’s the kicker though- there’s no magic number because requirements change for each individual!!(bless diversity). As long as urine is pale-yellow/ straw colored staying hydrated.

Staying physically active means sweating which in turn means fluids depleted rapidly- simple math – the remedy? drink-drink-drink(between swigs of water) Incorporating electrolyte-infused beverages into intake helps rebalance salt levels too!(no harm done)

Chronic Sleep Deprivation can be Your Shortcomings’ BFF

You heard us right folks, chronic insomnia doesn’t just red-eye bags but throws hunger hormones ghrelin(leptin antagonist providing postprandial satisfaction)(told you earlier about nutrient-rich bars) and cortisol(stress hormone cum fight)- whole cycle leads to lowered insulin sensitivity accumulating fat cells around tummy area(skips thigh love handles pool ring fingers).

Keeping electronic devices aside atleast 30 min before bedtime releases melatonin helps give off solid sleep quality— imagine melatonin champions having sleep-fight competitions inside?? Spoiler alert: blue light replaces pillow then white flag is a great outcome).

Choosing the Right Foods

Protein should be your best friend! Cheese and butter are delicious, but we all know too much of a good thing can lead to disaster(which also means cheese/butter shouldn’t belong in your grocery list). Make sure you’re eating enough protein to keep you feeling full after meals. If possible exchanging red meats with lean proteins keeps cholesterol levels in check as well(and yes there’s life beyond chicken thighs).

Vegetables that have high water content like cucumbers, tomatoes, zucchini—helpful in shedding weight(obvious priorities). Whole grains provide necessary fiber allowing you to maintain ‘full’ when mixed into breakfast smoothies/mornings oats(topped with fruits adds healthy sugars)

Putting It All Together!

At the end of the day, shrinking your stomach comes down to giving the body what it needs (absolutely not want) . Focus on eating healthily and taking care of yourself by getting enough water/rest/sleep/exercise (‘no pain no gain’ does NOT apply here).

It won’t happen overnight or even within weeks(Spare pets from propping up hopes with XXL sized jeans), so don’t give up — little changes make major contributions!

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