Megan Moore - Bariatric Dietitian

03/19/2025

🚨 Struggling to lose weight after bariatric surgery? 🚨 You’re NOT alone! It's common to hit a stall or plateau after WLS, or even notice some regain.

If the scale is stuck (or moving in the wrong direction), it might be because of these common mistakes:
✅ Not getting enough protein – Protein keeps you full, preserves muscle, and supports metabolism. Aim for 60-100g daily!
✅ Skipping meals or not eating enough during the day, then overeating at night – Undereating leads to cravings, grazing, and loss of control later on. Balanced meals throughout the day keep hunger in check!
✅ Not moving enough (N.E.A.T. matters!) – It’s not just about workouts. Increasing daily movement (walking, standing, fidgeting) helps burn more calories and keep your metabolism active!
✅ Not strength training – Muscle burns more calories at rest. Lifting weights 2-3x per week helps with fat loss and metabolism.
✅ Neglecting sleep & stress management – Poor sleep and high stress increase cravings and slow metabolism. Prioritize rest and self-care!

Weight loss surgery is a tool, not a quick fix. Your daily habits make the difference!

💬 Comment "TRACK" if you’re ready to get back on track! 💕

Have more questions about your journey? Drop them below or send me a DM!

10/03/2024

While it’s easy to get caught up in fad diets or trendy approaches to weight loss… it’s actually the small habits that can have the biggest impact.

I’d love to hear, which ones of these are you already practicing?

Looking for more post-op support? Send me the message “coaching” and let’s talk more about your weight loss or wellness goals!

09/17/2024

09/12/2024

✨SAVE THESE 5 MEALS!

When it comes to sustainable weight loss after bariatric surgery, it’s all about finding meals that fuel your body AND leave you feeling satisfied. That’s why I like to think about building balanced meals with protein, fiber, fat, and complex carbs.

Swipe to see some no-prep examples for when you’re short on time but still want to support your goals!

👉 Meal 1: Meatballs and pasta
-Cook the meatballs according to the package, heat the “pasta” and sauce
- Weigh out your desired amount of each and top with parmesan!

👉 Meal 2: Spicy stir-fry
-In a skillet, heat up sliced sausage, veggies, and potatoes until warm
-Add in cajun seasoning (or seasoning of your choice) for added flavor!

👉 Meal 3: Salad with chicken chunks
-Cook the chicken bites according to package instructions, mix the salad
- Weigh out your desired amount of nuggets and add on top of salad

👉 Meal 4: Fish Tacos
-Bake, air fry or grill the salmon according to package instructions, mix dressing of choice with cabbage mix (I love a jalapeno ranch)
- Add salmon and slaw to tortilla, roll up and enjoy!

👉 Meal 5: Orange chicken bowl
-Heat the chicken according to package instructions, microwave the broccoli (or prepare in a skillet per package instruction)
- Weigh/measure out your desired amount of each + serve with a starch if desired (I love a quinoa or cauliflower rice!)

All of these meals require NO PREP 🙌 and are super quick to make. Be sure to keep some of these items on hand for when you need a healthy, balanced meal in a pinch!

Which one of these sounds the best to you?! Let me know 😋

           

09/10/2024

Everything was going great and then, BAM, the scale won’t budge! 😩

Now you start spinning your wheels trying to figure out what YOU are doing wrong and what you need to stop or start doing to see the scale move again...

And there’s a reason that you feel this way...

First and foremost, we have to talk about the fact that we have been conditioned to believe that weight loss should be instantaneous (and consistent) otherwise, you’re doing something wrong.

But, the reality is that weight loss (at least sustainable weight loss) will take time and it will not always be consistent.

I see this every day with my bariatric surgery patients. They will lose a lot the first few months and then, when you look at a graph of their weight loss, it will start to look like a staircase with their weight staying flat some weeks and dropping the next.

So, instead of immediately trying to throw everything we’re doing out the window, let’s focus on:
1. Normalizing stalls
2. How we define a stall... (*hint* weighing the same weight for 3 days is not a stall)
3. Where we let our mind (and the thoughts about ourselves) go when we experience these pauses in weight loss

What thoughts or questions do you have about stalls?

# WLS

07/11/2024

Looking for some new protein-packed snack ideas? Check these out!
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Healthy eating doesn’t have to be complicated or time-consuming. Grab-and-go snack ideas can be great! But, if you’re looking for some variety, add 1-2 of these ideas during the week to keep it interesting!
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Do you ever wonder if you should be eating snacks after surgery?
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Well...if you only eat 3 meals per day, can you meet your protein needs with whole-food options? ⁠⁠
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Most bariatric surgery patients need to eat 4-6x per day (or every 2-4 hours) to meet their nutritional needs.⁠⁠

And as a reminder... an INTENTIONAL snack is very different than MINDLESSLY grazing.
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So what should a snack look like? Well, it depends on your needs and how far you are post-op. But, generally, here are some tips to get you started:

1️⃣ Aim for at least 1-3 oz of protein (or 7-21 grams) at a snack

2️⃣ If you have more space, add in some produce (fruits or veggies) for fiber, color/antioxidants, and a different texture.

3️⃣ Add in some healthy fats such as nuts, seeds, nut butter, hummus, or avocado

4️⃣ Add in a carb such as whole grain crackers.
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Are you looking for more support on your post-op journey? Drop a ♥️ below!

What are your favorite balanced snacks? I’d love to hear in the comments!

04/30/2024

🌟✨ Reintroduction Time! 🌟✨

Hi friend! 👋 It's been a while since I've formally introduced myself! As your trusted bariatric dietitian, my mission is simple: to empower YOU on your journey toward a healthier, happier life. 💪 Whether you're newly post-op, or a seasoned expert- I'm here to lend a helping hand, a listening ear, and sprinkle some magic into your post-op journey. 💫

From delicious mini-meal ideas to navigating those tricky moments of self-doubt, we're in this together, every step of the way. So let's reconnect, reignite our passion for wellness, and make magic happen! 🔥✨ Drop a 🍗 in the comments below if you're ready to kickstart this journey with me! Let's spread some positivity and inspiration! 💚💬

04/02/2024

Do you ever feel like you can eat more of some foods vs. others? 🙋‍♀️

Do you ever find yourself hungry or looking for food again soon after eating? 🫣

If so, it could be due to HOW you fill your pouch and WHAT you eat...
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If you're looking to:
✅ MAXIMIZE your restriction
✅ Feel FUELED and energized between meals and snacks
✅ Support your health needs

Here are some tips:
1️⃣ Include a protein-rich food (ex. eggs, cottage cheese, meat, seafood, tofu, etc.) at your meals AND snacks
2️⃣ Aim for balanced meals (once you can do so) with a mix of protein + fiber + healthy fats
⁠3️⃣ Eat your food in an order Protein -> Veggies -> Starches/Fats OR aim for 2 bites of protein for every 1 bite of other foods
4️⃣ If you choose to have a slider food (ex. crackers, chips, popcorn, cookies, etc.), be sure to have them as part of a balanced meal or snack to help you feel more full and satisfied after eating
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Part of the post-op journey is learning WHAT and HOW to eat so you can support your weight/wellness goals but, it's also so you can LIVE your life! If you are constantly hungry, low on energy, having cravings, or spinning your wheels trying to figure out how to fix it all... how will you have time to do the things you WANT to do?!⁠
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If you are tired of thinking about food all the time, let's take a step back and focus on the steps to building meals and snacks that give you time and energy so you can have your life back. ⁠
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Which of these tips do you want to practice this week? Drop them in the comments below!

02/29/2024

🙋‍♀️Just a little reminder for those feeling like their tool is going to expire at midnight…

Your worth is not determined by your ability to reach your goals within 12 months.

Your worth or level of success is not dictated by the speed in which you get to your goals.

So often I hear WLS patients putting pressure on themselves to be at a certain weight by their surgery anniversary or feeling the need to reach 100+ pounds of weight loss to feel successful.

When you put pressure on yourself to lose weight in a certain timeframe, it steers you into methods that are unsustainable (hello restrictive eating behaviors) and focuses on your self worth being dictated by a clock.

The reality is that life after bariatric surgery is a journey, not a sprint.

Most patients require 12-24+ months to reach their weight loss and wellness goals.

So if you find yourself scrambling to reach your goals by your surgi-versary… stop, take a deep breath, and give yourself permission to trust the process and the time you need to reach your goals.

Do you ever fall in the timeline trap or the comparison game? Tell me below! 👇