10 Bariatric Fat Loss Life Hacks

Have you had bariatric surgery recently? Are you frustrated with your fat loss during the process? Or are you past that 2 year mark where your surgery doesn’t work as well and are now looking for more fat loss? Well these are hacks to add to your routine to help you get that fat loss going again. Remember this is not a one-size fits all type of thing and some of these may or may not work for you so it is trial and error until you figure out what works. Just by incorporating these small changes into your routine is great for maximum fat-burning potential.

  1. Stay Hydrated. Staying hydrated can help you consume 75 to 90 fewer calories per meal than those who do not stay hydrated.
  2. Continue to Use Smaller Plates. Remember when you are newly post op. How you couldn’t fill the plate halfway up. Your doctor and/or your nutritionist/dietitian may or may not have said to use smaller plates. the size of your dinnerware can influence how much you consume during a meal. Researchers attribute this phenomenon to the Delboeuf Illusion—an optical illusion of relative size perception. 
  3. Dine on Blue Plates. Not only can decreasing the size of your dinnerware help you eat less, but also a specific color. Research shows that people eat less if there is a high contrast in colors between the plate and the food. For example, a red-sauce pasta dish served on a green plate. The higher the contrast between the colors, the more you perceive the serving size as larger than it actually is. The plate color that was shown to help participants consume the least amount of food was blue. It’s the least appealing color to pair with food.
  4. Eat More Veggies. This might sound redundant, but consuming a lot of vegetables can do more than provide you with health-boosting nutrients. Use vegetables to your advantage by adding bulk and fiber to your dishes, which will help fill you up. And vegetables can also be used for low-carb food swaps like using cauliflower as a pizza crust or squash for spaghetti. 
  5. Track Your Intake. One of the keys to success in weight loss or weight management is tracking your food and beverage intake regularly. Tracking can help make you aware of subconscious snacking, unhealthy eating patterns, and overeating. Multiple research studies have tested the effectiveness of tracking intake on enhancing weight loss and have concluded that individuals who track eating habits regularly lose more weight on average than those who don’t. 
  6. Spice Up Your Meals. Cayenne pepper can kick your metabolism into high gear because of capsaicin—the active compound that causes the burning sensation in your mouth upon consumption. Capsaicin is widely known and studied for its thermogenic effect, which is the ability to generate extra body heat and a rise in metabolic rate. One recent study found that about a half-teaspoon of cayenne pepper, either mixed in food or swallowed as a capsule, helped study participants burn an additional 10 calories more over a four-hour period. While that might not seem worth the temporary burning sensation, consumption of the cayenne pepper also reduced their preoccupation with food and their desire to consume fatty, salty, and sweet foods during that same four-hour period.
  7. Add a Cup of Hot Lemon Water. Adding a cup of hot lemon water to your mornings can help kick-start your digestive system and stimulate bowel movements. Some experts suggest it can even give you a little natural energy boost, which would also help you cut out some unnecessary calories if the lemon water is used to replace high-calorie coffee beverages. Additionally, lemon juice is an excellent source of vitamin C, with the juice of one lemon providing about a third of the daily recommended value. Research suggests that an inadequate consumption of this vitamin may hinder weight and body fat loss. If you include lemon pulp in your beverage, you’ll also add pectin—a soluble fiber that can help you feel full.
  8. Have A Bowl of Soup. Soup can do more than help alleviate cold and flu symptoms. In fact, a bowl of soup a day may help keep the pounds away. Multiple studies have shown that when low-energy-dense soups were consumed at the start of a meal, subsequent food intake was reduced by as much as 20%. Furthermore, soup has a high water content, which can also help fill you up in addition to helping you stay hydrated. Be sure to avoid creamy, rich soups, which can run upwards of 500 calories, and canned soups high in sodium. 
  9. Eat Slowly. Research suggests that eating slowly can lead to improved satiety and makes you less inclined to overeat. When you eat slowly, you allow more time for your brain to catch up with your gut as it signals it’s full. To slow down your eating, remove distractions like television, and make sure to chew your food thoroughly. Another great technique is to eat with chopsticks, which will inherently force you to eat smaller bites and at a slower pace. 
  10. Park Far Away. Forget convenience, and park as far away as possible to burn some additional calories. This method is a very simple way to squeeze some extra exercise into your day, no equipment necessary. 

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