Navigating Weight Stalls After Bariatric Surgery
Navigating Weight Stalls After Bariatric Surgery
By Nicole Freebairn, Registered Nutritionist
In the months following bariatric surgery, many patients experience rapid weight loss, which can feel incredibly exciting. However, at some point, most people will encounter a weight stall - a period where weight loss slows down or seems to stop altogether. While this can be frustrating, it’s a normal part of the process and doesn't mean that your progress has stopped.
Understanding why stalls happen and how to navigate them can help you stay on track and continue moving toward your goals, despite the number on the scales.
Why Do Weight Stalls Happen?
Weight stalls, also called plateaus, can occur for several reasons:
Your Body is Adjusting – after significant weight loss, your metabolism may slow down slightly as your body adapts to a new weight and energy intake.
Fluid Fluctuations – water retention due to hormonal changes, increased sodium intake, or even stress can cause scale weight to be temporarily higher, even if fat loss is still occurring. This is why it’s very normal for scale weight to fluctuate within a kg or two, even during a maintenance phase.
Changes in Eating Habits – if weight has been stalled for a prolonged amount of time, or is gradually increasing, this may be due to a change in eating habits such as increased portion sizes, snacking or grazing, and/or an increase in carbohydrate-based foods.
Decreased Energy Expenditure – as you lose weight, your body burns fewer calories, and if your activity level doesn’t change, this can contribute to a plateau.
Muscle Gain – If you’ve increased strength training or exercise, you might be building muscle, which can affect the number on the scale while improving body composition.
How to Navigate a Weight Stall
As you can see, there are a number of factors that can impact scale weight - some of which are advantageous to your overall health (eg muscle gain), some of which are temporary (eg fluid changes) and some of which can contribute to recurrent weight gain if left unaddressed (eg changes in eating habits). This is why scale weight alone is not the most reliable measure of ‘success’ and why it’s important to reflect on why weight may have stalled.
If you’ve hit a stall, here are some effective strategies to help you regain momentum:
1. Reassess Your Eating Habits
Review your food intake for a few days to ensure portion sizes and macros align with your post-surgery guidelines.
Prioritise protein-rich meals to maintain muscle mass and keep you feeling fuller for longer.
Avoid grazing or mindless snacking, as small bites throughout the day can add up.
2. Increase Hydration
Ensure you’re drinking enough water (at least 2 liters per day) to support metabolism and prevent water retention.
Lack of fluids can also lead to an increased perception of hunger so try to always have a drink bottle on hand.
3. Evaluate Physical Activity
If you’ve been focused on cardio, consider adding strength training to build lean muscle and increase your metabolic rate.
Increase daily movement by incorporating more steps, stretching, or short workouts throughout the day.
Challenge yourself with new activities to keep your routine engaging and effective.
4. Focus on Non-Scale Victories
Progress isn’t just about the number on the scale - celebrate improved energy, clothing fit, mobility, and overall wellbeing.
It can also be helpful to gain some perspective on the number on the scales by taking another form of measurement such as photos, body measurements (eg waist circumference), and/or tracking strength or fitness progress.
5. Prioritise Sleep
Lack of sleep can disrupt hunger hormones and increase appetite, making weight management more challenging.
Aim for 7-9 hours of quality sleep per night.
Practice good sleep hygiene by dimming the lights before bed, reading or doing a calming activity and limiting screen time in the evenings.
When to Seek Support
If your weight stall lasts for more than a few weeks despite implementing these strategies, it may be helpful to consult your bariatric nutritionist. They can help assess any contributing factors and provide personalised guidance.
If you’re past the initial postoperative weight loss phase, and the stall is starting to feel a little more permanent or going in the opposite direction than you intended, join us for our upcoming webinar: Navigating Recurrent Weight Gain. You’ll learn insights, practical strategies, and be given take-home resources to support you to realign your habits. Register now to secure your spot!
Final Thoughts
It’s important to remember that weight stalls after bariatric surgery are a normal and expected part of the journey. While they can feel discouraging, they don’t mean you’re failing or that progress has stopped. By making small adjustments, being patient, and focusing on long-term habits, you can overcome stalls and continue working towards your goals. Remember, success is about consistency, not perfection - keep going, and trust the process!
Contact Tailor Clinics:
Reach out to our team via phone: 07 859 0185 or email: reception@tailorclinics.co.nz
Disclaimer: this blog post is intended for educational purposes only and does not replace individual medical advice. For more support please always seek the guidance of your relevant health practitioners.