Wherever you are in your "bariatric timeline," as you ease into another new year, try to reflect back on those healthy lifestyles changes you were able to sustain in 2011 and the ones that fell by the wayside.

Behavioral changes & goals that are rushed into due to a sense of panic or desperation ("no more carbs," "I must get to the gym every day" or I have to lose 50 lbs by March) are often unrealistic and short-lived. Those that are more slowly woven into your personal routine ("I will try to only eat whole grains," "I can live healthfully without whole sugar and red meat in my diet,"I will try to be active for 150 minutes/week or "I will be pleased if my weight goes down every week") tend to be for the long-term.

An interesting weight loss study from the Univ. of Pittsburgh indicated that woman often set very unrealistic weight loss goals which set them up for disappointment and failure. when the study team indicated the subjects had achieved "successful" weight loss for the time frame of the study, the women still felt like failures because they had not met their own personal goals and they did not continue to lose weight successfully once the study ended. The take home message; Working post-operatively with your dietician & surgical team to set and embrace realistic goals can be a cornerstone of long-term success.

If you remember the fable of the tortoise & the hare, SLOW and steady did win the race. Here are some SLOW bariatric tips for 2012 that should help you win your own personal race to healthy and successful weight loss:

1. Eat SLOWLY; Set aside 15-30 minutes to savor, chew and appreciate your food. Food eaten quickly ("fast food") will soon be forgotten. even if you are not physically hungry, unnecessary snacks usually follow an unsatisfying meal. Food that is not chewed well can lead to discomfort, reflux or vomiting.

2. Embrace SLOW cooking methods; Stewing, braising & crock pot cookery are all slow cooking methods that offer a multitude of benefits to bariatric patients.  SLOWLY cooked meats are much less fibrous and much better tolerated than pan-fried, broiled or grilled options. Vegetables cooked in crock pots or stews "melt down" so the vitamins and minerals in them become part of the gravy or broth that you end up eating. Since starches like rice, pasta and potato are a low-priority after bariatric surgery, that component of a stew or crock pot recipe can easily be reduced or omitted (or cooked on the side for other family members) and the protein component can be increased.

 3. Sip sugar-free/non-carbonated beverages between meals. Eating and gulping at meal time can lead to post-meal discomfort and a stretched pouch over time.

4. Ease into a healthy & sustainable exercise routine; Whether you are doing cardio exercise or toning, working out SLOWLY or at a proper pace will help prevent injury and (muscle) fatigue. If you chose to work out in a gym, don't hesitate to ask someone how to use the machines or to show you proper form with weights. remember that when losing significant weight, working up to more reps with light weights is the best way to help tone loose skin.

5. Be content to let your body lose weight at a healthy and appropriate rate even if it feels too SLOW to you. While bariatric procedures are also known as weight loss surgeries, I prefer to call them "fat-loss" surgeries. Every pound of weight you you lose should be at least 80% fat and no more than 20% lean body mass (or muscle). When weight loss occurs too quickly, this balance can be thrown off and muscle can be sacrificed creating an unhealthy & potentially harmful situation. this is precisely why we push you to a protein goal of 80 grams/day by way of shakes and protein-focused meals. When weight loss slows down (provided your food, exercise & supplements are on track), trust that your body is giving up what it is supposed to even if it feels too slow to you.

Let 2012 be a nice SLOW year for you and your family. Try to embrace SLOW food, SLOW meals. SLOW but sustained exercise, SLOW but steady weight loss and in general, a SLOWER pace. I just bet your weight will drop, your stress level will drop, and you will choose to stay out of the fast lane in 2013!

Nancy Murphy, RD, CDE, CD-N