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  • Writer's pictureJacqui Grant

Weight Management - Choosing You and Your health

Connect and Grow Magazine - Edition 6 February 2024

Choosing you and your health includes looking after your weight.


As we focus on self-love and healthy boundaries, your weight is an important part of that.

When you struggle to love who you are, you may also struggle to take care of yourself, which can impact your physical weight, such as weight loss or weight gain. The cycle then continues, and eventually, something creates an opportunity for a reset.

For some people, as they gain weight, they stop looking in the mirror as much as they used to, and they choose clothes that are easy to wear and don't take too much effort to put on.

Change can be scary, even though it is good for us. It can be hard to stick with new habits until they become normal, so to speak. However, the more you practice them, and stick with the healthy boundaries that you set for yourself, the easier it becomes over time.

When your body is within a healthy weight range, your mental health can be also positive and everything else can fall into place from that solid foundation.


Risks and Rewards - its a balancing act!

The risks and rewards of weight management and changing your habits to achieve long-term success require having the right people in your life.

Identifying the risks of continuing in your current habits, what is it costing you to release the weight and change your habits?

What are the rewards for taking the time to create change that helps you to release excess weight? How will your life improve?

Identifying the risks to your health and overall well-being by not releasing excess weight may feel confronting, and no one likes that; however, it can also feel empowering to understand the risks and make an informed decision.

What are the rewards for taking action and releasing excess weight?

How will your life be different?

Is there a specific reason you want to release the excess weight?

Answering these questions is important for clarity and understanding why, on some occasions, it is easy to take action and sometimes a challenge.

One small change you can make for your success, whether you have had bariatric surgery or not, is portion control.


Listen to your body and stop when you are full!


Choosing smaller portions for your meals can help you to release weight and have a well-balanced diet when you choose nutritious foods. Smaller portions of foods that fuel your body and give you energy to live your life!

Using small bowls and plates gives you the perception that eating a plate full of food can help with the games that your eyes and mind may play on you at times.

One of the things that many of the clients I have worked with on their portion sizes post-bariatric surgery are that they find they serve their meal on a normal plate, and it looks like there is hardly any food. They eat that food and whilst they feel full, their mind tells them they ate hardly anything. Sometimes, it's other people who tell them that they have hardly eaten anything.


When you attempt to eat more after you have had bariatric surgery and feel that you NEED to eat a large plate of food again, you are slowly stretching your stomach, and once you start eating the larger portions again, you may find that weight starts to creep back on.


Also, be aware of the food choices you make even with smaller portion sizes, as foods that have little to no nutritional value but are easier to eat than food that has nutritional value can also lead to weight gain and even malnutrition.


Always follow the guidance of your dietician and, where possible, get to know your body and response to food and portions. It takes time and can be a challenge at times as you are dealing with not only your emotions and habits but also potentially dealing with those of others.

Ensuring that your portions are well balanced with fruit and vegetables, protein is especially important for those who have had bariatric surgery and then calcium and healthy fats for balance.

If you have had bariatric surgery and your doctor recommended a multivitamin, remember to take those.


Respecting yourself is taking care of yourself. Healthy boundaries for your food choices, your friendships, and your work-life balance are essential for your overall health and well-being.

Remember you deserve the very best in your life.

Written by Jacqui Grant

Empowerment Coach, Personal Trainer

(Released over 120kgs post Bariatric Surgery)

If you want coaching for your weight management goals, why not book a FREE call today and learn how Jacqui can work with you on your goals.

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(C) 2024 Break Free Consultancy

Disclaimer: all information is intended for general use only and does not replace any advice given to you by your specialist, treating medical practitioner or dietician. Always seek medical advice before starting an exercise program or diet.

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