http://www.thebariatriccollective.com.au/

The Bariatric Collective, Brisbane (2025)

26/04/2024

Stuck for meal ideas? Save this post for meal planning.

Meal Planning helps you take control over your food decisions. We make 200+ food decisions per day so take the load off by using these ideas!

I can help you take control over food without having to severely restrict or undergo another surgery. I have two spots open this month for my six month support packages to take control of your weight regain. I have a five step process that I work with patients to get them out of the diet mentality and living like themselves again. If you’re interested pop in my DM and start a conversation - type ‘PROGRAM’ and we’ll go from these.

Share this with someone if it was helpful! ✨

22/03/2024

Are you preparing for WLS? Or looking for a better way to organise your food post-op?

These are some of my highly recommended kitchen accessories to help you manage your portions after bariatric surgery. If you either can make less or store them more effectively, you will keep to the portion sizes.

This helps early on, but it also helps you later on down the track if you’re struggling with weight regain.

You might also find these helpful to reach your protein target. I often recommend aiming to have around 40-50g protein in a Bento Box that you have over Morning Tea, Lunch and Afternoon Tea. Then the remaining protein will come from breakfast and dinner. It makes it super simple and easy to stick to.

What are your favourites in the kitchen? Let me know in the comments ⬇️

Save this post for later! 💚

07/02/2024

👋🏼 NEED SOME QUICK HACKS TO REVERSE YOUR REGAIN? Read on 👇🏼
Weight regain can be reversed to some degree. It is very individualistic but can take time and patience.

I often see weight regain start 12m after the surgery and can start later. There is often a catalyst for the weight regain to start and I usually see a combination of old habits kick in. This is what starts the regain. The further you get from your new habits that you had after the surgery, the more likely you’ll suffer with regain.

Here are some great hacks to get you feeling back in control of your weight regain.

Ultimately it comes down to planning, implementation and reflection. These tips will help you on your journey.

All is not lost though. I have helped hundreds of clients after weight loss surgery tackle weight regain. Send me a 💚 below if you’d like more information on how I can help you. ⬇️

💫 follow for more tips to reverse weight regain after weight loss surgery 💫

24/01/2024

In my practice, I believe grazing is the number one risk factor for weight regain after weight loss surgery.

Ultimately grazing allows you to eat more calories or more energy than you intended to during that day.

This leads to an excess in nutrients switch on the body will store as fat. It’s very easy to graze especially when your foods are not balanced.

What I mean here is that there are more carbohydrates and less protein and fibre in a persons diet who are consistently grazing.

You can easily turn this around, but this is only one of the strategies that can really create that long-lasting change of tackling weight regain after weight loss surgery.

I have a three day meal plan to get you started with regular meals and snacks. Comment “MEALS” and I’ll send it your way! ✨

15/01/2024

Let’s reflect. What self sabotaging behaviours you do yourself that might not negate in after WLS.

This week on Reverse the Post-Op regain we are discussing sabotage after weight loss surgery.

I’ve noticed this a lot in my community. It often can be a trigger or part of the reason why someone might start to regain weight one to two years after the surgery. Often, you’ll find that the weight loss happens so effortlessly at the beginning and then as time goes on, you might lose track of your diet and the focus tends to wane.

This is normal. However, this does not need to be your story.

1. Negative Thinker: Only focusing on the negative and not acknowledgeing the positive “I only lost 2kg when in reality, has lost over 20kg from the starting point”
2. Fear of failure - for example already having the mindset that you’re going to fail. “I will fail at this surgery, I’ll be the one to not lose weight”.
3. Closet Eater: Eating the foods that you feel ashamed of eating in secret. Hiding wrappers from others.
4. Negative Self-Talker: Only talking about yourself in a negative light. “I’m so ugly” “I’ll always be fat”
5. The Saint or Sinner Mentality: Only doing it right and not doing it at all. For example, eats well up until one chocolate biscuit, then “blows it” and then says they have “failed”. This leads to more unhealthy foods consumed.
6. Emotional Eater: “I am so stressed out, I need to eat chocolate/lollies/biscuits/chips or other specific food”
7. Focusing on the Past: Only focusing on the negatives and letting that confirmation bias be your future. “I have never kept the weight off. Why would I even after this surgery!?“
8. Overwhelm: “I have so much weight to lose, I’m never going to be able to do it.”
9. Excuses: Constantly making excuses for not eating healthy or moving body more. Such as “I’m so tired” “I can’t fit it in”. “It’s my birthday or someones birthday” “I just can’t cook more food”

Try to acknowledge one topic and send me a DM to open the conversation on what you can do differently. 💚

02/01/2024

The amount of advertising on diets and restriction in the New Year is insane.

📺 I was at the gym this morning and on commercial TV there was four ads in 30 minutes for a “diet”.

This post is inspired by that. You don’t need to do a pouch reset. You don’t need to go on a diet. A strict regimen will be almost impossible to stick to and it won’t be sustainable.

Focus on an eating plan that meets your nutrients and is sustainable.

💚 Eat enough protein at each meals.
💚 Drink 1.5-2L fluids a day.
💚 Plan your meals even 24 hours in advance or even just the next meal or snack.
💚 Minimise and avoid restrictive talk and think about what to ADD in - could you add in more vegetables at your main meals? Could you have fruit at a snack?
💚 Be mindful with your meals. Eat slowly.
💚 Add in movement you enjoy! If you don’t like pounding the pavement, then try Zumba 💃

Focus on sustainable habits. If you need help, I can help you create a plan for you. Reach out to me via DM to learn more how I can support you. 💚

31/12/2023

I spoke about this on my stories this morning. You might find that setting goals are overwhelming.

Try to create a word that you’ll be able to implement in many areas of your life.

Try to map out how that goal or desires will be achieved. For example, if you want to move more - see if you can schedule three sessions of movement and try to keep yourself accountable by: checking in with a friend or having a sticker chart. ☺️

This will prevent it from being a whimsy goal, into actionable steps. The word works to be the theme to focus on in many aspects of life. 💫

What would your word be? Feel free to let me know by DM or comment below! 👇🏼💚

29/12/2023

Hair loss is a common complication after metabolic and bariatric surgery. 💇🏾‍♀️

Hair loss after weight loss surgery is often caused by the stress of the surgery itself and subsequent inadequate protein and micronutrient or vitamin intake. I’m no hairdresser, but from what I can understand hair growth happens in four stages as showed here. 🌟

The effect of having weight loss surgery causes a type of alopecia, called Telogen effluvium that results in a wide area of scalp hair loss approximately three months following a triggering cause. In our case, it is the surgery itself. The body does go under a significant amount of stress, so this coupled with the surgery itself, then changes to diet and micronutrient intake, all play a part in increasing the risk of hair loss after weight loss surgery.

Remember, this type of hair loss is not unique to weight loss surgery. This also happens after a serious illness, pregnancy, low-calorie diet (crash diets) and emotional periods of time - eg. divorce, death in the family. 💚

There are many nutrition and lifestyle aspects you can work on to minimise hair loss. I go through all this in my Hair Loss after WLS Episode on my Podcast Reverse the Post Op Regain. If you’d like the link - Comment “Hair” and I’ll send it your way. 💫

28/12/2023

After WLS it can be challenging to feel like YOU again. 💫

It can feel like a full-time job to work out the protein, the fibre, getting the fluid in and not forgetting about vegetables; movement; vitamins; any medications and also your regular life. 😵‍💫

It is a lot. 🥲

I was reading a book on feeding a healthy family by Ellyn Satter and I was reminded of this term competent eater. It made me think of some of my long-term weight regain patients who have actually achieved it. I had a moment of reflection, and realised, this could be for you too! 🦋

You too can reach this level of competency even after the surgery. Yes, it does come with time, but you can with time and dedication. That once ‘full time job’ immediately post-op, will be second nature. 💚

If you would like to get this level of competency with eating after WLS, send me a message with a 💚 and we can chat about how we can work together to reach this!

Link to Ellyn’s Work: https://www.ellynsatterinstitute.org/how-to-eat/the-joy-of-eating-being-a-competent-eater/

24/12/2023

🎄✨ ‘Tis the season of joy, love, and all things merry! 🎁

🌟 Amidst the festivities, embrace the day, without the weight of guilt. 🍽️✨

💚

24/12/2023

It’s a busy time of year. Going into the last week of the year, don’t forget to take some time for you. Self-care isn't selfish; it's essential. 🌟✨

After weight loss surgery, nurturing yourself is key. 🍃

Take time for positive affirmations, lean on friends for support, and prioritise rest. ✨

☕️Plan nourishing meals, take a stroll, and embrace each step toward a healthier you.

You cannot pour from an empty cup, so make sure amongst the craziness, you take some time out just to chill and relax at the end of 2023.

💚

22/12/2023

It’s a tricky time of the year for many. This might be the first time you’re seeing family members since your surgery, or you might be seeing some relatives after a rough year and your weight has increased.

It is a really challenging and triggering time for many.

You are not a failure.

You don’t owe anyone explanations.

You have the right to deflect the conversations that you aren’t comfortable with.

As a bariatric dietitian I have seen many people who have struggled with this. Know you’re alone. 💚

Here are some scripts that you’re welcome to use to overcome these challenges. Save and share these so you have them at your fingertips when you’re at your next gathering.

I also did a podcast on this topic which you might find helpful to delve deeper into this topic. Comment “SCRIPTS” and I’ll send it your way!

18/12/2023

Have you planned your Christmas Day menu yet?

Are you feeling overwhelmed with all the options on the menu? This can lead to overwhelm and a feeling of “what the hell” where you might feel like you lose control.

I’m here to teach you that the actual main meal of Christmas can easily fit into a bariatric diet plan. You have the lean protein, the vegetables and the carbohydrate of some form. This may depend on what you and your family do for the day.

The tricky part can come from the grazing, the mindless eating, alcohol intake and generalised social eating.

As a bariatric dietitian of nine years, my best advice for you to manage Christmas Day eating is to:
💚 Pick your main meal and set a time to try eat this.
💚 Base your meals off the bariatric plate - aim for 1/2 plate meat or meat alternatives, 1/3 plate vegetables (low-starch), and 1/4-1/3 plate a carbohydrate serve.
💚 Stop drinking fluids thirty minutes prior to your meal. Start drinking fluids again 30 minutes after the meal to stay hydrated.
💚 Limit alcohol to one to two drinks for the event. Do not drink on an empty stomach - try drink after the main meal to reduce the effects of alcohol after WLS.
💚 Eat slowly and savour each mouthful.
💚 Look around at all the desserts and treats on offer. Allow yourself to eat the ones you REALLY want. Eat it mindfully.

This week, on Reverse the Post-Op Regain, I go through how to eat confidently on Christmas Day. 🫶🏽

DM or Comment the word ‘CHRISTMAS’ and I’ll send you the link to this week’s podcast or check out your favourite podcast player 🎧

20/11/2023

Pregnancy after weight loss surgery is an interesting topic. 🤰🏽

If you’ve struggled with your weight for some time, your doctor might have suggested bariatric or metabolic surgery to help with weight loss.

However, there are some considerations for this. It is ideal to wait at least 12 - 18 months after your surgery to try to conceive. This would ultimately give you the best chance to stop losing or maintain weight after your surgery, then start growing a baby. 🍼👶🏽

These are two different nutrition goals. As you can imagine, there is an increase protein and energy need post-op, which needs to be managed for the best outcomes of Mum and Bub.

Unplanned babies do happen, so if you do fall pregnant within that time frame, make sure you meet with your bariatric dietitian to help manage a healthy pregnancy. 🥗

We know that some contraception may also not absorb well post-op, so please bear that in mind for your contraception choice.

🌟 🌟 On this week's episode of Reverse the Post-Op Regain, I take a look into Pregnancy after WLS. 🌟 🌟

Remember, individualised advice is essential, and we encourage you to consult a healthcare professional for personalised guidance.

The link is in my bio or search your favourite podcast platform.

Follow for support with your WLS. 🌟 🌟

15/11/2023

Need Meal Ideas?

Have you had weight loss surgery and not known what to eat?
Are you going around in circles following the latest trends online and end up getting back into the diet mentality?

You've had weight loss surgery to get off the merry-go-round of dieting, but that doesn't mean putting no effort into your nutrition. we know that those that have regained some weight after WLS often have a few characteristics. These could include:
+ Not eating enough protein from either not choosing to or not knowing how to
+ Not moving your body enough or intensely enough
+ Grazing or eating at irregular times
+ Depression or Body Image Concerns
+ Confusion of nutrition and diet after WLS beyond that first year
+ Drink more alcohol or graze at night time
+ Lack of follow up with support team (dietitian or surgeon etc).
(DOI: 105772/intechopen.108715)

I know that this can be the case for many of you. And while it is confronting, sitting with your head in the sand doesn't make any changes. Confronting which is your main issue and start setting some goals around it.

Time and finances can be big barriers to starting. You might not have the time or money to invest in 1:1 coaching. I have created a solution for you. Introducing my Reverse the Post-Op Regain Online Course. You get me in your back pocket for one year. I go through what and how you need to eat after WLS; your nutrient requirements; the role of movement; and how to plan and organise your meals so you can manage and take control of weight regain after WLS.

Sound good?

🌟DM me "regain" and I can chat with you more! If you're interested to learn more, click the link in bio to go to the online course! 🌟

🌟 For more WLS support and tips follow us . 💫👏🏼

07/11/2023

Running out the door today? ⁠
⁠
Here are some great snacks that are easy to purchase and are portable when you've got a quick change between meetings or non-perishable if you're unable to keep it in the fridge. ⁠
⁠
Other options could be: ⁠
💫 Protein Bars (keep protein higher than carbohydrates) ⁠
💫 Protein Balls ⁠
💫 Beef Jerky ⁠
💫 Dried Edamame beans⁠
💫 Fruit⁠
⁠
What would you add to the list? 👇🏾⁠
⁠
⁠
⁠⁠⁠⁠⁠⁠

27/07/2023

Have you started a weight loss medication to help support your weight loss again after bariatric surgery?

🌟 🌟 On this week's episode of Reverse the Post-Op Regain, I take a look into Ozempic, the once-weekly injectable drug that has gained popularity for weight loss.

Join us as we explore how Ozempic works, its role in weight loss surgery, and its potential impact on weight regain.

We'll discuss key considerations, the importance of maintaining muscle mass, and practical tips to support your weight loss journey while on this medication.

Remember, individualised advice is essential, and we encourage you to consult a healthcare professional for personalised guidance.

The link is in my bio or search your favourite podcast platform.

Follow for support with your WLS. 🌟 🌟

The Bariatric Collective

26/04/2024

22/03/2024

07/02/2024

24/01/2024

15/01/2024

02/01/2024

31/12/2023

29/12/2023

28/12/2023

24/12/2023

24/12/2023

22/12/2023

18/12/2023

20/11/2023

15/11/2023

07/11/2023

27/07/2023

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