Let me know what you thought of this episode! Pregnancy can throw a spanner in the works for anyone, however especially after weight loss surgery. It is important to know from the get go, that you can have a healthy baby after a pregnancy post- weight loss surgery. In today's episode, I go through aspects and things to consider if you're planning a pregnancy after weight loss surgery. This does not replace individualised advice. It is important to seek specialised support for yourself and the gr...
Nov 19, 2023•8 min
Let me know what you thought of this episode! It is almost summer here in Australia which means it can be very challenging to meet those fluid goals. Between the kids finishing school, work and the many commitemnts that come at the holiday season, getting enough fluid can be a challenge. In today's episode, I go through some great strategies to ensure you're hydrated and limiting the risk of dehydration. I have some simple but easy strategies for increasing fluid and go through what those "froth...
Nov 12, 2023•13 min
Let me know what you thought of this episode! Nutrition after weight loss surgery can be overwhelming and confusing. In today's episode I go through the use of the bariatric plate (this episode is not affliated but resources and be shown here for ease): Great Ideas In Nutrition Bariatric Plate (buy porcelian if you intend to use in the microwave). The use of the plate can make it easy to follow and easier to identify ways to improve and adjust your plate to ensure you're reaching the nutrient go...
Nov 05, 2023•12 min
Let me know what you thought of this episode! A common longer time symptom or condition after weight loss surgery is reactive hypoglycaemia or post-prandial hypoglycaemia. It is different to diabetes in any form, but can happen due to the altered release of hormones after weight loss surgery. Reactive hypoglycaemia is where the body releases too much of the hormone insulin after bariatric surgery. Due to the smaller portion of carbohydrates consumed after bariatric surgery, when too much insulin...
Oct 29, 2023•13 min
Let me know what you thought of this episode! Knowing when you're hungry and when you're full is new and different after weight loss surgery. Those symptoms you used to get to know when to eat or when to stop are different post-op. It takes time to learn these symptoms. In today's episode, I break down what to look out for when you are hungry and when you are full. I have a resource called the Hunger Scales and feel free to use it and journal pre and post-meal to identify your own unique symptom...
Oct 22, 2023•10 min
Let me know what you thought of this episode! In today's episode I go through five aspects of your diet and lifestyle that might not be working to your advantage. I go through how to identify these traps that you might fall into, and how to work through those common pitfalls I see people make when they are trying to reduce their weight. I reference my colleague Johann Erasmus in this episode. He can help you get back into exercise (if you're in Brisbane but reach out if you're elsewhere) after w...
Oct 15, 2023•15 min
Let me know what you thought of this episode! In this episode of Reverse the Post-Op Regain Podcast, I share invaluable insights on how to steer clear of common pitfalls after undergoing weight loss surgery. Whether you're in the early stages of recovery or years post-op, these practical tips are designed to help you navigate your nutrition journey with confidence. Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://s...
Oct 08, 2023•12 min
Let me know what you thought of this episode! Today on Reverse the Post Op Regain, I'm discussing three simple and practical strategies that you can use to minimise the effects mindless eating has on you after weight loss surgery. You could wake up with the best intentions and have all the food available, but one thing happens during the day and you're in the cookie jar. We've all been there. Use these three strategies to take control of your grazing or snacking before it controls you. Helpful I...
Oct 01, 2023•9 min
Let me know what you thought of this episode! In this podcast episode, we delve into the question that often plagues individuals who have undergone weight loss surgery: "Have I stretched my stomach after WLS (Weight Loss Surgery)?" Whether you've had a gastric sleeve, gastric bypass, or any other metabolic procedure, this concern is a common one. Suraya guides us through the intricacies of understanding what's normal after a WLS procedure and how to assess the state of your pouch. This episode p...
Sep 24, 2023•13 min
Let me know what you thought of this episode! In this episode I go through five key reasons that small group coaching can help you propel your results in reversing weight regain. I go through the aspects of support, accountability, access to a health professional, and the community that you do receive when you join a small group coaching program. I invite you if you're interested to my six week online small group coaching to apply now here. As always, thank you for listening and I look forward t...
Sep 10, 2023•11 min
Let me know what you thought of this episode! Calorie counting can be a tedious task. Often you may have done this when you have dated in the past and found little to no success. There are many applications out there to help you - my favourites are Easy Diet Diary and Bariatastic. In this episode I go through: What calorie counting is Pros/Cons of Calorie Counting Who best is suited to calorie counting How you can use calorie counting to your advantage after weight loss surgery Practical advice ...
Sep 10, 2023•16 min
Let me know what you thought of this episode! The final stage before moving onto normal foods again, is the soft foods. It's a great time to continue to establish those new eating behaviour habits, eating regular meals and as always - getting adequate protein and fluids. It is also a time for a chance to get back to old habits. Try to do your best to reduce this risk by capitalising on your momentum to be planned, set up new habits and start embracing the new lifestyle. Remember these podcasts a...
Sep 03, 2023•8 min
Let me know what you thought of this episode! The Puree stage of the post-operative recovery after a weight loss surgery is most commonly the hardest. The texture alone is enough to turn you off eating food, but I have some strategies to help. The post-op stages are often mind over matter with a huge goal of healing the staple line for a complication free recovery. Remember these podcasts are not a replacement for individual advice with a healthcare professional - please seek advice for your own...
Aug 27, 2023•8 min
Let me know what you thought of this episode! This episode is for you if you've just had surgery. Usually I focus on weight regain, however developing content for everyone at any stage, whilst focusing your mindset on ensuring you look after you and you heal well - will support you in any stage post-op. I go through some tips and tricks on how to maximise healing in the first two weeks after weight loss or bariatric surgery. Remember, this is not specific advice on a how-to of the fluid diet, th...
Aug 20, 2023•8 min
Let me know what you thought of this episode! Today, we are doing a four or five part mini-series going through how to manage the pre-operative VLCD Diet - then we will go through the fluid, puree, soft then creating ongoing success after WLS. If you or someone you know is having surgery soon, please share this episode with them as it may help them go through the fortnight of VLCD shakes/soups/bars with ease and less difficulty. Mind over matter is the challenge in this phase. It's a short term ...
Aug 13, 2023•10 min
Let me know what you thought of this episode! In this episode of "Reverse the Post-Op Regain," your host Suraya Nikwan, a weight loss surgery dietitian, delves into a little known trick that can make a significant difference in your weight loss or regain journey. If you're struggling to lose weight after regaining it, this episode is for you. Suraya shares a personal story of her battle with long COVID and the challenges she faced in resuming her exercise routine. Drawing insights from a study o...
Aug 06, 2023•9 min
Let me know what you thought of this episode! Today on Reverse the Post-Op Regain, we are exploring why overthinking and overcomplicating is affecting your overall nutrition and quality of life. It has effects on your ability to be flexible in social situations, why this might increase the risk of regain, reduce your quality of life and create guilt and shame. It is important to stop the overthinking trap, to reduce the obession with eating a particular way and focus on more nutrient quality. Ov...
Jul 30, 2023•14 min
Let me know what you thought of this episode! In this episode of Reverse the Post-Op Regain, I take a look into Ozempic, the once-weekly injectable drug that has gained popularity for weight loss. Join us as we explore how Ozempic works, its role in weight loss surgery, and its potential impact on weight regain. We'll discuss key considerations, the importance of maintaining muscle mass, and practical tips to support your weight loss journey while on this medication. Remember, individualised adv...
Jul 23, 2023•14 min
Let me know what you thought of this episode! This week on Reverse the Post-Op Regain I am discussing the use and ongoing use of protein supplements. Protein is crucial after weight loss surgery and a deficiency of it can cause muscle wastage, fatigue, hair loss and overall lethargy. Sufficient and adequate protein can be difficult, especially in those early phases post-op where protein supplements are highly recommended. However, what is their place after the initial year? This week we will go ...
Jul 16, 2023•11 min
Let me know what you thought of this episode! Dumping Syndrome, a common complication after bariatric surgery, can significantly impact the lives of individuals after bariatric surgery. In this episode, we delve into the physiology of dumping syndrome, its symptoms, and the challenges it poses to you as an individual. We explore the two types of dumping syndrome: early and late dumping, discussing their distinct characteristics and triggers. By the end of this episode, you will have a deeper und...
Jul 09, 2023•11 min
Let me know what you thought of this episode! Did your bowels change after having bariatric surgery? Has constipation been a problem? Well, today we are going through fibre and how to make sure you get enough after weight loss surgery. Balancing fibre and protein is no easy feat, however I have some simple yet effective strategies to help you do your number 2's with less discomfort and more often. Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by lear...
Jul 02, 2023•11 min
Let me know what you thought of this episode! Pouch resets have long been touted as an internet solution to obtaining the restriction that you once had immediately after bariatric surgery. It is a diet that often follows the post-operative diet of fluid --> puree --> soft foods then solid foods. Some people find that it helps them get 'back on track' however for the most part, it tends to slip you back into the diet mentality, increases the risk of weight regain and reduces your confidence...
Jun 25, 2023•13 min
Let me know what you thought of this episode! Hunger is a common signal that the body needs food. After weight loss surgery, you might be worried that hunger will increase the risk of weight regain after the surgery. It may, however it may not. In this week's episode, I go through the cause of hunger after weight loss surgery, how to identify hunger and fullness, reasons why you might be hungry after bariatric surgery and how you can manage the hunger. Download - Hunger Scale Chart Helpful Info:...
Jun 18, 2023•12 min
Let me know what you thought of this episode! If you do anything after weight loss surgery, make sure it is these six habits and behaviours that will put you in good health after bariatric surgery. Bariatric surgery is hard. It is a challenging lifestyle change that required behaviour modification to keep the weight off long-term. It is important that these six behaviours discussed in today's episode help you stay well and reduce the risk of the weight regain long-term. I outline the six non-neg...
Jun 11, 2023•12 min
Let me know what you thought of this episode! Weight Regain is often caused by many factors. In fact, I did four episodes highlighting why weight regain can occur and those can be either in your control or not. One thing that often comes back, it is just a matter of when, is old habits. These old habits might have triggered the weight to increase in the first place. And, over time, they do affect you so identifying and acknowledging these when they happen, will allow you to take control of these...
Jun 04, 2023•12 min
Let me know what you thought of this episode! The secret is out - this is the one mistake that you want to avoid doing after weight loss surgery. If you're years post-op and struggling with hunger, you'll want to make sure that you are not doing this bad habit. Eating three solid meals per day are a sure fire way to ensure that you are feeling full and satiated after meals. Learn this and more in today's episode. PS. Are you looking for a more practical way to manage your weight regain? I’ve put...
May 28, 2023•10 min
Let me know what you thought of this episode! It’s Winter, well almost, here in Australia. There are more and more people falling ill with one of the many viruses that go around at this time of year. This week on Reverse the Post-Op Regain Podcast, I am going through how to best manage your illness if you do happen to catch one of these colds/viruses, particularly after bariatric surgery. Now I do hope you don’t get sick, but sometimes it is inevitable around the colder months. So grab yourself ...
May 21, 2023•10 min
Let me know what you thought of this episode! This is Episode 30 of the Reverse the Post-Op Regain Podcast. Thank you for being here and continuing to listen and learn about managing weight regain after bariatric surgery. In a bit of a celebratory and summary episode, I run you through the first thirty episodes and the lessons I wanted you to pull out of each episode. I’ve compiled the complimentary resources here for you. Weight Regain Checklist Protein Table Causes of Weight Regain Graphic Dow...
May 14, 2023•18 min
Let me know what you thought of this episode! When you think back, weight loss was seemingly effortless in the first two years after weight loss surgery. You ate your protein, you moved your body daily, you didn’t have hunger, and the weight just dropped off. Then, all of a sudden, years later, you are left feeling confused and lost knowing that you have gained some or all of the weight back since your surgery several years ago. Does this sound familiar? And I bet that if you think back, no one ...
May 07, 2023•18 min•Ep. 29
Let me know what you thought of this episode! Weight stalls are very common after weight loss surgery. You cannot keep losing weight at the same rate forever. Often we only focus on the scales of what we can see, but we do not see the internal changes that are going on. Our bodies take time to adapt to the surgery itself and the anatomical and physiological changes that happen (all of which we cannot see!). Today we will discuss what is a weight stall, why they occur and how to get the scales mo...
Apr 30, 2023•15 min•Ep. 28
