Article By: Whittany Gibson, RDN
Whittany is a Registered Dietitian Nutritionist who specializes in bariatric nutrition counseling, and owner of Level Up Bariatrics, LLC, a bariatric lifestyle coaching program that provides pre and post-op support for weight loss surgery patients. Learn more on Instagram (@level_up_bariatrics).
We all have the same 24 hours in a day, but how we spend those hours shapes our lives. While days are often filled with work, errands, and obligations, it's the evenings where we have a chance to set ourselves up for success. Weight loss surgery is just the beginning of a new lifestyle — one that thrives on discipline, mindfulness, and health. In this blog post, we'll explore five actionable steps to supercharge your evenings, setting the stage for a life of unstoppable progress.
Step 1: Set a Tech Curfew
It's no secret that excessive screen time can disrupt sleep patterns, and for weight loss surgery patients, adequate rest is crucial for recovery and overall health. The first step to a successful night routine is setting a tech curfew. Aim to power down smartphones, tablets, and laptops at least an hour before bedtime. This practice prevents the blue light from interfering with your melatonin levels and creates a calmer setting for sleep.
Strategies:
- Use the "do not disturb" feature to prevent alerts during designated wind-down time.
- Charge devices outside the bedroom to eliminate temptation and create a screen-free sleep environment. Trust me, this one works!
- Engage in relaxing activities like reading, journaling, or stretching to occupy your time without tech. Now is the time to start that new self-help book you've wanted to read!
By setting clear boundaries with technology, you're also nurturing a mental space that's mindful, calm, and conducive to reflection and planning.
Step 2: Plan & Prep for Tomorrow
Successful weight loss isn't just about what you eat — it's about how you structure your life around healthy choices. Each night, take a few moments to plan and prepare for the next day.
This might involve:
- Reviewing your calendar to anticipate any challenges that could disrupt your eating or exercise plans.
- Planning your meals and snacks. Meal prepping can be as simple as chopping vegetables for a snack or setting out your breakfast.
- Organizing your gym gear or planning your workout so that it's one less decision to make in the morning.
- Setting out your vitamins and medications for the next day to ensure you don't miss your important regimen.
By tackling these tasks in the evening, you'll reduce decision fatigue and start each day with a clear, health-focused plan that's ready to execute. Proactivity!
Step 3: Reflect on Progress & Set Goals
Every evening, spend a few minutes reflecting on your day. What went well? Where could you improve? Did you make any new discoveries about your behavior or triggers? Keeping a daily journal can be immensely helpful in this regard. This reflection period is an opportunity to celebrate your successes and set realistic, actionable goals for the next day.
Goal setting for weight loss surgery patients could include:
- Eating a certain amount of protein at each meal and incorporating balance with complex carbs and plant-based fats.
- Incorporating specific steps or minutes of physical activity into your day, including both strength training exercises and cardio.
- Practicing mindful eating by slowing down and listening to your body's hunger cues.
- Practicing self care, gratitude, meditation, and you-time to prioritize what you need and to foster what you desire.
The act of setting goals and reflecting on your progress reinforces your commitment to your health and helps to maintain a positive, forward-thinking mindset.
Step 4: Wind Down with Mindful Practices
The hours after 7 pm are your golden opportunity to de-stress and unwind. Engaging in mindful practices can help to reduce cortisol levels and alleviate anxiety, both of which can be detrimental to weight loss and overall health.
Consider these mindful activities:
- Deep breathing exercises to elicit relaxation and calm your mind.
- Meditation, which can be as simple as focusing on your breathing for a few minutes.
- Yoga or gentle stretching to release tension from the body.
- A warm bath with soothing essential oils to prepare your muscles and your mind for rest.
Incorporating just 10-20 minutes of mindfulness into your evening routine can lead to improved sleep and a more mindful approach to health and nutrition.
Step 5: Prioritize Sleep
Arguably the most important step in an evening routine is prioritizing sleep. Quality sleep is when the body repairs and regenerates, key processes for weight loss and overall well-being.
Here's how to improve your sleep hygiene:
- Maintain a consistent sleep schedule, going to bed and waking up at the same time each day (even on weekends to promote sticking to systems and consistency).
- Create a restful environment by keeping the bedroom cool, dark, and quiet.
- Invest in a comfortable mattress and pillows.
- Avoid large meals, sugary foods, caffeine, and alcohol in the hours leading up to bedtime.
- Establish a bedtime routine to signal to your body that it's time to wind down.
By following these steps, you can make the most of your evenings as a time to unwind, plan, and set yourself up for successful, unstoppable days. Each new day is a clean slate and an opportunity to honor the work you've done the night before.
In conclusion, the evenings are a prime opportunity to shape the habits that will lead to a fulfilling, healthy life post-weight loss surgery. By implementing a tech curfew, planning and preparing for the next day, reflecting and goal setting, winding down with mindful practices, and prioritizing sleep, you can establish a routine that sets you on the path to becoming unstoppable.
BariMelts provides general recommendations, not to be construed as medical advice. Please consult your doctor.