Weight Regain After Bariatric Surgery?

Tiny Tummy Tips, Issue #73: The Likelihood of Post Op Wt Regain

The answer is Yes, Yes, Yes! HIGHLY Likely.

MOST patients regain some weight, and very often SIGNIFICANT amounts.

Here’s what a recent study showed:

After reaching the lowest post op weight, weight regain was:

• 5.7% at 1 year
• 10.1% after 2 years
• 12.9% after 3 years
• 14.2 % after 4 years
• 15% after 5 years

The largest amount of weight regain appears to occur 2 years after reaching your lowest post op weight, but continues to increase up to 5 years post-op!

But don’t be discouraged by this fact. Knowledge is power! Knowing what to expect and how to handle the curve balls you’ll be dodging is key.

There are 3 Main Causes of Weight Regain

#1: Grazing

A handful of chips, a cookie in passing, maybe a few bites of leftovers while cleaning up. It seems harmless—you’re not eating a full meal, so it can’t be that bad, right?

Wrong!

Unfortunately, this seemingly innocent habit is a sneaky culprit behind weight gain or stalled progress.

Grazing might feel like you’re eating less overall, but in reality, it often leads to consuming more calories than you think. Those small, mindless bites throughout the day add up.

Think of grazing like spending small amounts of money frequently throughout the day. If you went to a store 10x/day and spent $10 each time, that's a total of $100/day. It might feel likes spending less than going to a store and spending $50 all at once, but in reality it' MORE!

Also grazing typically involves foods that are calorie-dense and nutrient-poor. That handful of chips? It’s not going to keep you satisfied for long, and you’ll likely find yourself reaching for something else soon after… and probably not a handful of broccoli florets!

Beyond the excessive calorie count, grazing can mess with your body’s natural hunger and fullness signals. Instead of feeling truly hungry or satisfied, you’re left in a perpetual state of “meh”—never starving, but never fully content either.

This lack of rhythm can make it harder to maintain a healthy weight and easier to overeat without even realizing it.

Here are 3 Top Tips to Break Free from Grazing:

1. Eat at Regular, Planned Meal Times

Plan specific times for meals and snacks each day, and stick to them.

Knowing when your next meal is coming helps curb the urge to grab random bites. Plus, sitting down for a “proper meal” makes it easier to enjoy your food and tune in to your hunger levels.

Aim to eat within 1 hour of waking up and every 3-4 hours thereafter.

Here's an example of a planned food schedule:

6am Breakfast
9am Snack
12p Lunch
3pm Snack
6pm Dinner

2. Hydrate First

The next time you feel the urge to graze, drink a glass of water or herbal tea first. This can help you distinguish between actual hunger and mindless munching.

Here are some of my favorite hydration strategies:
What to Drink After Surgery
Tips to Avoid Dehydration

3. Keep Temptations Out of Sight

You eat what you buy.

So store chips, cookies, and other snacky, calorie dense foods in opaque containers on high shelves if you must have them around "for others" in the house.

Out of sight, out of mind!

What to Remember

So the next time you catch yourself reaching for a “little something,” pause and ask: Am I really hungry, or is this just a habit?

Your weight loss and health goals are worth more than a handful of chips or an unplanned snack!

Lets make 2025 all about swapping mindless munching for mindful eating!

Stay tuned for Part 2 coming in the next newsletter: The OTHER Top 2 Reasons for Weight Regain….

See you in the next newsletter!

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In Health,