One of the most frustrating aspects of the weight loss process that comes after gastric sleeve surgery is hitting a stall, where it seems that the scale doesn’t want to move, and the weight just doesn’t come off. It’s demoralising, for sure, but it’s also something the vast majority of people will experience, so don’t feel like it’s just you.
Research suggests it’s normal to stall between weeks 2 and 7 after surgery. This period is primarily your body’s way of recovering from the surgery and adjusting to the changes. Although we didn’t experience a stall for that entire duration, almost everybody hits a stall around the 3-week mark – and that happened to both of us. Right now, we find that our weight loss tends to alternate by weeks. One week, we’ll lose nothing, and the next, we’ll drop 4-6 pounds.
Here is what we do to break a stall:
Track Body Measurements
We take our body measurements every two weeks. While the scale may not be changing, our body may still be shrinking. The satisfaction of seeing those measurements going south is greater than just looking at the number on the scale. Remember, a lot of factors can go into your weight after surgery – fluid retention, muscle gain, and so on – but provided the overall trend is downwards, that’s what counts.
Don’t Obsess Over the Scale
Fluctuations in weight are normal and, much more so in the period following surgery. Focus on the big picture instead of weighing daily. It’s a pain and will just add extra stress – also, surely not an entirely accurate portrayal of your progress.
Check Your Diet
If you’re stuck for longer than a couple of weeks, look closer at what you’re eating. Check that you’re not eating too many carbs, as they’ll slow down weight loss. Pay particular attention to hitting your protein goal, since protein’s what keeps your muscle mass while you’re losing the fat. Also, drink at least 2 litres of nonprotein fluids each day.
Increase Physical Activity
Activity is what truly breaks through a stall. Try to achieve a minimum of 10,000 steps per day by all means. If you have been doing just light activities, try to turn up the intensity gradually. This will revive your weight loss.
Shake Things Up
Sometimes, as your body gets used to the routine you’re following, that is why there hasn’t been a change. You can shake things up in many ways, including changing the normal workout routine to another form of exercise or even changing the meal plan. This could help shock your body out of this plateau.
Remember a Stall is All Part of the Process
Your body is just trying to keep up with all the rapid changes and sometimes it just needs a moment. Keep a positive attitude and faith that as long as you follow your plan, the weight will start dropping off once again.
Take Progress Photos
Besides measurement, before and after photos can be very motivating. Visual reminders of how far you have come can help keep one’s eye on the goal, which is very helpful to stay motivated for when the scale isn’t showing the results desired.
Why Stalls Happen
Understanding why they happen can help you manage them better. Right after surgery, your body is in shock. Often, this weight is being lost at such a rapid rate because of the severely low consumption of calories. It slows as the body adjusts, not due to anything you’re “doing wrong,” but because it’s trying to save energy and adapt to a new normal.
The Bottom Line
It’s very common to hit a stall after gastric sleeve surgery, but it doesn’t mean you’re failing. Stay on top of those non-scale victories: inches lost, increased energy, and improvement in overall health. Stay consistent in your eating and exercise, and don’t be afraid to mix it up a bit if needed. Just be patient, be consistent persistently, and you will get through that stall as you journey to becoming a healthier you.