Motivational Weekbook for Maintaining a Healthy Lifestyle

Choosing to undergo a gastric bypass is not a decision taken lightly. Before the surgery takes place, you have already gone through a rigorous process. You have shown determination and with the help of professionals such as a dietician, physiotherapist, lifestyle coach, and/or psychologist, as well as the support of fellow patients and your loved ones, you have adapted to a healthy lifestyle. This lifestyle is centered around the principles of Move, Avoid Smoking, moderate Alcohol consumption, have a balanced diet, and prioritize Relaxation - BRAVO. Following the gastric bypass, BRAVO becomes your life motto if optimal health is what you strive for. This weekly planner will motivate you to stay fit and energized each day. It provides tips and tricks to stay active, overcome obstacles, and make healthy eating choices. In short, it offers the support you need to maintain a healthy lifestyle for the long term. The tips and recipes in the planner are seasonal, and you can track your progress to celebrate your achievements. After all, compliments can never be too abundant!

Golden Rules for Success

Here are some golden rules to help you along your journey:

• Become an advocate for your own health and involve your loved ones in supporting you.
• Stay physically fit and choose a sport that brings you joy.
• Practice mindful eating by chewing each bite of food 20 times.
• Eat six small meals throughout the day to keep your metabolism active.
• Stay hydrated by drinking 1.5 to 2 liters of water, coffee, or tea per day. Avoid sugary drinks and fruit juices.
• Aim to take 10,000 steps per day to stay active.
• Incorporate fiber-rich foods into your diet, such as 250 grams of vegetables per day.
• Enjoy a nutritious, home-cooked meal every day.
• Prioritize sleep by aiming for 6 to 8 hours of quality rest each night.
• Avoid alcohol and quit smoking for the benefit of your overall health.
• Take your daily multivitamins and calcium supplements as recommended.
• Regularly monitor your vitamin B12, iron, and vitamin D levels through blood tests.

This weekbook is your ultimate companion on your journey towards a healthier and happier life. Let it be your source of inspiration and guide as you embrace the BRAVO principles and make positive choices every day.