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“Calorie counting is fun!”… Said no-one ever!
Who wants to log another food in an app or worry about whether you’ve had too much fat or too little protein for the day? You haven’t had surgery to start another diet, which is why I don’t get my clients to count calories after sleeve gastrectomy (or grams of protein), and why you shouldn’t either.
One of the most common questions I get from people after a sleeve gastrectomy is, “How many calories should I be having each day?”. The number of calories you need is difficult to estimate. We know that weight loss surgery patients tend to eat 800-1200 calories on average, but every person is different and the amount you need will change as time (and your weight) goes by. For example, your portions will increase after surgery, which is normal, but also means you’ll be eating more calories but maintaining your new weight.
I also strongly believe that counting calories is a “dieting behaviour”. And, you haven’t had a sleeve to start another diet. Dieting requires a huge amount of physical and emotional effort that takes energy away from other areas of your life like family, work and fun.
Instead, what I tell me clients to focus on is quality rather than quantity. To focus on eating to your appetite, rather than eating to a schedule, out of habit or just because food is there. To focus on how you are eating – slowly, mindfully and enjoying your food. To focus on healthy habits and a good relationship with food that will last you a lifetime, rather than the next few months. To focus on being kind to yourself, rather than berating yourself for eating 50 calories more than you “should”.
This might sound a bit hippy dippy, but when I see my clients happy and healthy, and telling me things like “I don’t stress about food anymore” and “I have so much room for other things in my day than thinking about food all the time”, I know I’m onto something.
To stay happy and healthy and maintain your new weight in the long term, instead of counting calories:
- Try to shift away from the ‘diet mentality’. This is a life-long change, not another short-term solution.
- Aim for quality as the quantity you can eat isn’t very big. Go for vegies, lean meats, fruit, dairy and wholegrains, rather than processed foods with labels so you can track the calories you’re eating.
- Eat to your appetite and try to distinguish the difference between ‘head hunger’ and ‘stomach hunger’.
- Slow down, concentrate on, and savour your meal.
- Be kind to yourself. Everyone needs a little cake every now and then!
- Move often, but in a way that suits you and makes you happy
Finally, remember you don’t have to figure all of this out on your own. Keep in touch with your dietitian and surgical team, so they can assess if you are getting the nutrition you need, especially in the early stages after surgery when you may struggle to eat enough.
have you had surgery? Do you count? What works for you? I’d love to hear your experiences – comment below!
30 Comments
If I could control my weight by counting calories and dieting I wouldn’t of needed surgery. Now I don’t feel like I’m on a diet, I’m not constantly thinking about food and I’m smaller and healthier ( 50 odd kgs down, 15 to go) if I want pizza I have pizza, 1 slice instead of the whole thing….but mostly I naturally choose healthier food because I feel like it….
Alissa thank you for your comment. This makes me feel so happy! It sounds like you’re nailing listening to your new stomach. I love it! Good luck!
This article backs up what I have chosen to do myself post sleeve surgery. I read about people worrying about how many calories they’re having and tracking all their intake and I think “should I be doing that?wasnt that point of the sleeve to not be dieting?” I’m trying to just eat good foods and I think that’s the most sustainable way – to change my habits rather than counting calories. Yes, I lost weight prior to having the sleeve through counting but as soon as I stopped counting calories it piled back on and I defiantly didn’t want to be recording my intake for the rest of my life ! I’m only 8 weeks post op and about 25kg down and I’m
Enjoying the process ! Love the article !!
Thanks Olivia, this one seems to be striking a cord with people. It’s so important to get off the dieting band wagon, and I’m glad it seems as though you are! Enjoy your sleeve and your new relationship with food 🙂
This is exactly what I do, I refuse to “diet” ever again, I have tought myself the difference between nutritious foods and empty foods, I feel amazing and absolutely love my new found lifestyle and even better knowing I can maintain this for the rest of my life no longer do I diet for a holiday, event or outfit, I eat healthily for a long and healthy life , when it comes to cakes, chocolate, puddings etc I have them as a treat if I want them but that is exactly what they are a treat very occasionally, my tastebuds have changed so much that I don’t really enjoy them now unless it’s something special not just picked off a shelf at woollies like before , I feel sure if I had the relationship with food before like I have now I would never had a weight problem, food no longer controls me , food fuels me so I can control my life
Thank you Jayne, I’m so glad to hear other stories similar to yours as well. It sounds like you’re doing really well with your sleeve. Zoe
A great article and perfect timing! Thank you.
Thank you Bev! I’m glad I could help, Zoe
But when you have surgery, and you aren’t losing, how do you correct a possibly incorrect amount of calories if you don’t know how many to eat? My NUT after surgery won’t give me a calorie goal. I’m only losing 2 lbs a week. I feel like such a failure. Everyone else I know is losing so much more. I’m eating 450-600 calories a day. Some sites say go up, some say go down. I don’t know what to do.
Hi Becky,
2lbs a week is a lot! Ideally we want you to be losing .5-1kg (1-2lbs) per week. You’re not a failure at all – you maybe just need to be more gentle on yourself, focus on eating well and moving during the day and trust in the process. Eating 450-600 cals/day you’re probably not getting what you need from a nutrition point of view. I’d recommend seeing your dietitian again and talking through all of this with them to make sure you’re getting your nutrition in and feeling supported. Hope this helps, Zoe
I am 18 months post and can honestly say i am just starting to get my head away fttom the diet mentality. The slerve is the best thing i have done for myself. U need your support team to work through everything. My dietican has become the most important person to me in my journey, not just food but sounding board. I didnt connect with physiologist but we have formed a great relationship. She promtoes quality over quanty and focus on other things. Even down to the size of my knickers i am now wearing! People who havent struggled with weight have no idea how much of a god send this surgery is.
Fabulous Donna! That’s exactly what I try to do with my clients as well. There are so many other things that are more important than the number on the scale!
Thank you Zoe for all your great information!
Thanks Ty! Glad I can be helpful 🙂
Hello I just hit my 1 year mark from sleeve surgery down from 412 to 340lb. Feeling ok all blood work super but weight loss has stopped over few months even gaining now. See my surgeon regular but my dietician haven’t seen in while. I know I have been cheating on food but they want me too consume only 1000-1200 calories a day that’s crazy. I’m starving everyday if u put my weight in any weight loss app they want me to eat 2100 or so to lose. I went to school for nutrition believe it or not kinda funny anyway I know if I eat 1000 calories I’ll lose but that can’t be healthy . I’m calling this week to see dietitian again so will see but right now in bad place
Hi David, I hope you are doing well. The number of calories you need varies person to person but the 800-1200 often quoted is based on the average that people with a sleeve tend to have. I think it is much better to go with filling, nourishing foods and focus on eating mindfully rather than count calories. I hope your dietitian helped you when you saw them. Zoe
🙂
I’m just two weeks post op and I’m keeping track of everything. I know that’s typical right now but I have been so nervous about still having to log everything forever. I love this article and it makes so much sense! Hopefully it won’t be too long and I can never diet again! Thank you!
Fabulous Camellia! I’m glad you liked it. I hope it won’t be too long for you too 🙂
I drives me up the wall that almost every recommendation I see for calorie ranges makes no mention of who these ranges are for. Clearly a big diff between a woman with a height of 5′ 4” or a man with a height of 6′ 2”
Would love to get some clarification on this.
Hi there, of course! The range mentioned here is what studies show people with a sleeve eat on average. Of course, a short woman would be more likely to be closer to the 800 calorie range and a really tall male may be over the 1200 range. Activity levels also change things too. I recommend you talk with your dietitian to figure out what is right for you, but most importantly, if you follow the guidelines for how to eat after a sleeve, you shouldn’t have to worry about counting calories at all!
I am having surgery in a few weeks but my concern is not on caloric intake but ability to continue doing my main activities.
I play 3-4 times a week for 1.5-2.0 hours at a time. Will I have the strength to do this after 1-2 months of recovery? With 400-1000 calories, that is my concern. Any thoughts or suggestions?
Sorry, I play tennis 3-4 times a week…. Missing the activity above. I play at a serious level even at 300 lb mark and want to ensure that can continue long term. I know it may take a couple months to get to that point but curious on the viability. Also, what other activities such as weight training will still be ok on such a low caloric intake. Thank you.
Great question Bruce! Lots of people manage to play sport successfully after surgery but it does take a little time to get used to the changes and to learn to adapt to what you can and can’t eat. Hydration is a big thing too. I wrote this post on fuelling intense exercise after a sleeve that will hopefully explain things a little more for you: https://www.livingwithasleeve.com/intense-exercise-after-a-sleeve/
I’m almost at the 8-week Mark post sleeve surgery. I’ve only lost 28 lb and I feel like I’m starting to cheat.
I know I’m not getting enough protein or vegetables in my diet for sure. But I have been faithful to walking daily and that helps a great deal. I see my doctor in a few days and hopefully he can get me back on the right track
I really want this surgery to be a success for me I love the results already.
Hi Susan, sorry for my slow reply. I really hope you are doing better and your team had some good suggestions. Seeing a psychologist with experience in WLS is also a great idea to help with the mindset shift required after surgery. Best of luck! Zoe
Hi everyone, i was sleeved march this year 2021, i havent lost any weight for 3 months now, and actually gained 3kg And im getting really nervous that im going backwards, coud someone show me an average day of what they eat, so i lost 20kg, now put on 3kg, so a loss of 17kg im so frustrated as all my meals are so small i do struggle to drink water always have im lucky if i even have 1 sip of water a day….can someone give me suggestions please!!!!!!!
Hi Vicki, sorry for my slow reply. I hope you are doing better. Please make sure you discuss with your team – they know you and your medical history and will be able to give you the best advice. Zoe
Hi…5 years post op sleeve. Lift heavy weights 3x week and 3x HIIT. Im 5’10 43yr old female. Gaining a lot of muscle but can’t get bf down. Currently around 2200 cal a day. Should I be doing less calories? If so, how does that sustain my activity level? I find it odd to do the 1200-1500 range that’s recommended.
Hi Jannette, sounds like you are doing really well! This one is hard to answer over comments. It’s best you see your team again so they can personalise advice for you and everyone is different in terms of metabolism, age, height, weight and activity levels which changes things, too. Also – apologies for my slow reply, I’ve been on maternity leave! Thanks, Zoe