Guest blog by Lillian Craggs-Dino, DHA, RDN, LDN, CLT, FASMBS-IH The holiday season is behind us, which makes this a great time to resume or restart your weight loss journey and recommit to your personal health goals. Life can derail even the most motivated individuals. If you feel you have gotten off track with bariatric nutrition or healthy lifestyle habits, try not to stress or feel guilty. Instead, focus on making mindful changes, returning to what works, and redesigning your goals with intention. The Real Commitment Behind Bariatric Surgery As an important reminder, having metabolic and bariatric surgery is not the easy way out for weight loss or regaining health. Patients understand this, and most are prepared to make the necessary dietary and exercise changes. Many patients do very well over the long term, but it’s called weight and health management for a reason. Daily engagement is essential. This includes: Making intentional food choices Prioritizing protein and fluids Practicing consistent self-monitoring Taking vitamin and mineral supplements as recommended These responsibilities are part of the lifelong commitment that comes with bariatric surgery. Table 1 outlines the minimum nutritional requirements for individuals who have undergone surgery. Table 1. Minimum Nutritional Requirements Always follow your program’s recommendations and get your follow-up visits and labs done at least annually. Nutrient Dosage per Day Protein 60-80g (women); 80-100g (men) Fluids 64-72 ounces Carbohydrates Minimum of 30-50g per day; increase as exercise increases Fat 30-40g (prioritize unsaturated fats) Bariatric multivitamin Adult formulation Calcium 1,200-1,500mg (sleeve, bypass, band); 1,800-2,400mg (BPD, SADI, DS, OAGB) B12 Methylcobalamin 500-1,000mcg Folate Methylfolate 400-800mcg B1 (thiamine) 50-100mg Iron 45-60mg Redesigning SMART Goals for the New Year A productive way to restart your journey is to redesign your SMART goals. SMART is an acronym that describes goals that are specific, measurable, achievable, realistic, and time-bound. Table 2 explains each component and provides examples to guide dietary and health behavior changes. The key to SMART goals is to make them personal, realistic, and applicable to your daily life. Table 2. SMART Goals SMART Goal Vague (Avoid) Specific (Better) Specific I want to lose weight I will improve my health by eliminating soda from me diet Measurable I want to lose weight I will lose 2.2 kg by September 30 by replacing 2 bottles of soda with 16 ounces of water each day Attainable I want to lose weight I will commit to reducing soda from 4 bottles to 2 bottles per day Relevant I want to lose weight I will reduce my calories by reducing and eventually eliminate soda from my diet Time-Oriented I want to lose weight I want to achieve my weight loss goal of 23 kg in 6-8 months Schedule a Comprehensive Check-up Once your goals are written, the next step is to schedule a full medical, surgical, nutritional, psychological, and exercise check-up. This includes: Completing updated lab work Meeting with each member of your interdisciplinary team Reviewing your current habits and challenges Receiving personalized recommendations Making health behavior changes can be challenging and should not be done alone. Bariatric programs include practitioners from many specialties to support your success. Support from family, friends, and peer groups is also important and can make a meaningful difference. Why Self-Monitoring Matters Self-monitoring is one of the strongest tools for reaching and maintaining your goals. With today’s technology, apps, and AI tools, individuals on a bariatric journey can track: Weight and body composition Food and beverage intake Emotions and stress levels Physical activity Bowel habits Self-monitoring builds self-awareness, self-management, and self-empowerment. Every metabolic and bariatric journey is unique, and embracing a holistic approach to self-care helps reinforce long-term success. Many patients share sentiments such as “no regrets,” “I would do it again,” and “I wish I did it sooner,” which reflect the effectiveness and life-changing impact of these surgeries. Reference 1. Mechanick JI et al. Surg Obes Relat Dis. 2020;16:175-247.