Weight Stall After Bariatric Surgery: Tips to Overcome Plateaus

Key Takeaways

Weight stalls after bariatric surgery are a common and natural part of the weight loss journey.
Overcoming a weight loss plateau may involve making changes to your diet, physical activity, and making other lifestyle changes that support healthy weight management.
Regular check-ins with your healthcare team or meeting with a registered dietitian can also keep you on track toward your weight loss goals.

Seeing the numbers on the scale stop dropping after bariatric surgery can be an unexpected and frustrating experience. However, it’s the reality for most people.

But don’t stress too much. Coming to a weight loss plateau after a time of consistently losing weight is natural and doesn’t mean your body is done losing weight. With some lifestyle and diet changes, you should be able to overcome this pause and start seeing those numbers drop again.

To help you get back on track, we put together this guide that outlines why you may experience this sudden stop in weight loss and some strategies and tips to overcome it.

What Are Weight Stalls After Bariatric Surgery?

A weight stall, or plateau, is a phase during which weight loss comes to a frustrating standstill lasting several weeks.

For the first year after bariatric surgery, you should expect consistent weight loss if you follow the weight loss guidelines your healthcare team gave you. However, weight stalls may start between one to three years after bariatric surgery.

The good news is that stalls or plateaus during weight loss are a normal part of the journey and don’t necessarily mean anything is wrong. Your body may need time to readjust to all the changes.

Common Causes of Weight Stalls

There are several reasons why your body may stop losing weight after bariatric surgery.

First, there’s metabolic adaptation. As you lose weight, your body may respond by slowing down your metabolism. Metabolism is how many calories your body is burning while at rest. This response is like your body’s way of trying not to let the weight loss get out of control.

Second, when you experience rapid weight loss, there’s a chance you may lose some muscle along with fat. Since muscles burn more calories than fat, having less muscle can mean a slower metabolism, which can further put the breaks on weight loss.

Third, there’s diet. Not eating enough calories or getting enough protein in your diet can tell your body it’s time to hold onto its energy reserves and not lose weight. This is a natural survival instinct that kicks in when your body thinks it needs to prepare for a food shortage—even if you just restocked your fridge.

Last but certainly not least is your level of physical activity. Not getting enough physical activity or sticking to the same easy workout routine can contribute to a weight loss plateau. Your body quickly adapts to familiar exercises, and the calories you burn may decrease without new challenges.

Why Weight Stalls Are So Frustrating After Bariatric Surgery

We get it; weight stalls after bariatric surgery can be extremely frustrating, and it’s easy to see why.

You put in a lot of time, effort, and expense to have bariatric surgery. And you did it with your long-term health goals in mind.

At first, you probably experienced steady weight loss and could see how all the hard work was paying off. Now, hitting a plateau can feel like running into a brick wall, which can be disappointing, to say the least.

Emotionally, these pauses may lead to feelings of failure, and it may be tough to stay motivated when your progress seems to stall. Fears that you may start gaining weight back may also start.

The frustrations and feelings of failure can be intense, but let’s look at what you can do to overcome this temporary halt.

Strategies to Overcome a Weight Stall

The good news is that hitting a weight loss plateau doesn’t mean this is the end of your progress. Here are several strategies to get you back on track.

Increase protein intake: Boosting your protein helps preserve your muscle mass, supporting metabolism and weight loss. Try Adding bariatric protein shakes or bariatric protein bars to your diet.
Incorporate strength training: Add resistance or strength training exercises to your workout plan. Building muscle can raise your metabolic rate, helping you burn more calories throughout the day.
Stay hydrated: Drinking enough water throughout the day is key for overall health and weight management.
Keep a food and activity journal: Start writing down your food and beverage intake and physical activity throughout the day. Be honest with yourself and see if you are following your healthcare provider’s recommendations.
Get better sleep: Aim to get seven to eight hours of sleep each night. Lack of sleep can disrupt your metabolism and hunger hormones, contributing to a plateau. Try going to sleep and waking up at the same time each day to ensure you get enough rest.

Reduce your stress level: Too much stress can halt weight loss by triggering cravings and elevating cortisol levels, which encourage fat storage. Try engaging in activities that reduce stress, like yoga or meditation, and give yourself time to relax.
Be patient: Remember to be patient with yourself. Your body has gone through some major changes and sometimes just needs time to readjust. Know that you are doing the right things for your overall health, and be proud of how far you’ve come on your journey.

Additional Tips for Overcoming a Stall in Weight Loss

Here are several additional tips to consider to overcome your stall in weight loss.

Consult your healthcare team: Schedule an appointment with your surgeon or healthcare team and let them know about your struggles. They can provide guidance tailored to your needs and address any underlying health factors affecting weight loss.
Consult a registered dietitian: Make an appointment with a registered dietitian specializing in bariatric surgery. You can meet in person, or there are virtual options available. A registered dietitian can guide you on what and how much to eat based on your health goals, preferences, and other health factors.
Join a support group: Consider joining a support group for people who have undergone bariatric surgery. Whether you meet in person or online, you’ll be able to hear how others have overcome their weight loss plateaus and receive encouragement and strategies for overcoming this challenge.

Conclusion

Hitting a weight loss stall after bariatric surgery can be an incredibly frustrating experience. But rest assured that this is a natural part of weight loss.

Weight loss plateaus can happen temporarily due to changes in your metabolism or from not following your healthcare provider’s diet and physical activity guidelines.

The key to getting back on track is to adjust your strategies—tweak your diet, ramp up your resistance training, stay hydrated, get enough sleep, seek professional support, and join a support group.

Also, be patient with yourself and remember that weight loss is a journey that can have ups and downs. Don’t let yourself get discouraged by temporary setbacks. Improving your overall health is a marathon and not a sprint.