Keep on track

February 10, 2017 — by Liza Pompa, MD
Tags: Weight Loss Diets Bariatric Surgery

You have decided to change your life! Whether through a program that includes bariatric surgery or by following a comprehensive nutrition plan; your purpose is to take charge of your health and place yourself on the other side of obesity and its health risks. But what is the best way to keep on track and control the seemingly unavoidable anxiety that comes with changing your lifestyle? These helpful tips might just hold the key for you:

  • Stock your kitchen and pantry with healthy and practical foods. Wash and chop fruits and vegetables, cook beans or rice and make some soup ahead of time, so that when you get home you can fix a quick snack or meal without much thought. Planning ahead reduces anxiety, making it less likely that you will dive into a bag of chips or stop at the drive through. 

  • Drink water before eating, it not only reduces anxiety and cravings, it also helps keep you hydrated, which is extremely important to maintain health.
  • Avoid eating in front of the TV; it is a habit that will only make you overeat because distraction makes us lose awareness of how much we are really eating.  

Pérdida de peso

  • Make sure your meals always include some protein, this macro nutrient makes you feel fuller for a longer period of time, helps maintain muscle mass and contributes to fat burning; helping you keep on track with your food plan. 

  • Never skip breakfast, it’s a sure fire way of failing at weight loss. It has been widely shown that skipping breakfast reduces concentration, makes you feel hungrier the rest of the day and leads to a possible slowing of the metabolism.
  • Don’t let your hunger go too far! A healthy snack at the right time can help you keep on track for the rest of the day and prevent your metabolism from slowing down, which can happen when it “thinks” your body won’t receive enough food.
  • Cut down on refined carbohydrates like pasta or bread and eat more low starch vegetables; this simple change will help you save calories and keep your blood sugar stable; which in turn reduces cravings. 

  • Get enough sleep; it is impossible to control anxiety of any kind, including food related anxiety, if we don't get adequate rest.
  • An overly restrictive diet can make you so frustrated that you end up giving up on your weight loss attempts completely.  If you have a weakness for desserts, share something sweet with one or two people at your table; If you're fond of chocolate, look for one high in cocoa and low in sugar so that you can enjoy a small portion from time to time.
  • Keep a food journal, seeing things in black and white makes them more manageable and can help you become more aware of what you are eating and why.  

  • Get enough support, it will always be better to talk about your feelings with someone close (or with a professional), than to look for comfort in unhealthy food.

LIMARP’s successful weight loss programs offer all the support you need so you can reach your goals. For a free evaluation call LIMARP International Center of Excellence for Obesity today at +52 (664) 686 2542 or fill out a contact form at

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