St. Francis Eastside Surgical Weight Loss

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Sustained Motivation

Category Diet, Exercise, Health, Surgery

Staying motivated to stick with health goals can be difficult, even after having a life-changing experience like weight loss surgery.  Simply having the surgery doesn’t mean you are immune to the temptations that we all face.  I want you to print out the next page or take a picture of it.  Keep it with you or post it where you will see it on a regular basis.  The 3 most important factors following surgical weight loss are:

  1. Hydration >64oz/d from non-caloric or low calorie beverages.
  2. Protein ~60-80g/d from lean protein sources.  Limiting frying, breading and gravy.
  3. Exercise 4+ times per week for at least 30 minutes (can be broken up if needed), incorporating cardio and strength training.

Use these 3 to keep yourself on the right track and to get back on track if you need to. Remember that you have the SWL tool for life!


Katherine Horner, MS, RD, LD, NASM-CPT, CES

St. Francis Surgical Weight Loss Dietitian & Exercise Specialist