If you are reading this article, chances are that you, or someone you care about, is considerably overweight and may even be thinking about the option of bariatric surgery and the benefits this surgery can offer. As a program coordinator of a Bariatric department within a major hospital, I see the impact this disease has, not only for the patients I care for, but their loved ones as well.

Everyday obesity is making headlines news, why? Because it has a detrimental effect on every aspect of your life; as it affects your body, mind and spirit. If you suffer from obesity, your can take comfort in the fact that you are not alone, in fact, there are more than 97 million people nation-wide who suffer from this disease too. If left untreated, obesity can cause you to suffer from other directly related ailments such as type 2 diabetes, high blood pressure, high cholesterol, sleep apnea and heart disease, to name just a few, and can potentially shorten your life span by years.

Everyone is at risk for becoming overweight; this disease does not discriminate between age, race, sex or culture. If you are significantly overweight, weight loss surgery might be the answer you are looking for and in many cases, the answer you need, to help you fight the battle against obesity which is currently taking over as the number one leading cause of preventable death over smoking. You should know that bariatric surgery does not work alone, it is only a tool to help you lose weight. The individuals who have the most successful outcomes are the ones who are serious about and committed to losing weight and every one of those success stories started with a plan.

Nothing lasting or worthwhile was ever built in one day; building a strong foundation is the secret to successful long-term weight loss and a healthier you and needs to begin with a carefully thought out plan. If you are to consider any type of weight loss surgery, you must first start with a detailed plan that will layout the path of your journey. When it comes to a healthy and sustained weight loss, there are no short-cuts or magic pills you can take; this is a life-changing decision for you, your family and your friends. I won’t lie to you, this is not the easy-way-out and will take work on your part, but if you are dedicated and determined, the path will most certainly lead to victory!

Whatever path you choose to lose weight, one thing is for certain, those without goals or those who set unrealistic goals often result in failure. You need to decide what your ultimate goal is and exactly what you are going to do to achieve it and be as detailed as possible. Once you have your goal in mind, you must write it down and be committed and emotionally prepared to follow through with your plan and want it more than anything. The goals you pick need to be realistic and obtainable. If you expect to lose 50 pounds in a month, you and I both know that is not realistic, but if you commit to making healthier food choices and increase your daily exercise and shoot for a goal of 1 to 2 pounds per week, you are more likely to succeed.

You didn’t just wake up one morning overweight–it took a while to build up to your weight, so it will also take some time to get rid of it. If you set yourself up to succeed by breaking your big goals down into smaller sections,you will be much more likely to keep going! If your ultimate goal is to lose those 50 pounds, keep focused on five (5) pound increments instead. It is much easier to lose five (5) pounds than 50. Put a lot of thought and detail into your plan, for example, don’t just say I am going to exercise more. Make your plan specific by saying “I am going to take a 15 minute walk every day at lunch and then again after dinner.”

The smaller goals that are realistic are the ones that are achievable, which means it will be easier for you to reach your larger main goal because you will feel good about yourself and what you have accomplished and will be motivated to keep it going! Don’t forget to include rewards for milestones reached in your detailed plan too. Your rewards should be all non-food related, such as a manicure, the new walking shoes you have been wanting, or treating yourself to that new book or movie you would love to have.

In addition to realistic goals, you have to state all the things you are going to do to make it happen. Some examples include: cleaning out the pantry and getting rid of all the junk foods with high fat and sugar content, making new grocery shopping lists, deciding to pack your lunch everyday instead of going through the drive-thru, taking the dog out for a walk every night after dinner, not eating in front of the TV or eating while making dinner, keeping a food journal or an exercise diary, drinking more water everyday, taking a daily multi-vitamin…are you getting the idea? You need to personalize your plan for what you can and are willing to do. If you know you do not like something and will never do it, don’t include it! Set yourself up for success!

Make sure that you include exercise in your goal plan too. Exercise and nutrition are both vital to weight loss. Exercise is an absolute must for anyone who is losing weight and doesn’t mean having to join an expensive gym. Make sure that you include a variety of activities you enjoy, that way it will be easier for you to stick to. Do you like to dance? Swim? Play tennis? Bowl? Golf? Garden? All these activities are calorie burners…just keep moving! Remember, you are making a plan to become a winner!

Your goal should also include your reason or motivation for wanting this change in your life. Motivation is very personal and different for everyone. For some, knowing their children need and depend on them is a good motivator. Some are inspired by a closet full of clothes that no longer fit and still others may have a medicine cabinet full of needed daily medications or the onset of a new illness. After you find your motivation, sit and think for a moment of how your life will be after you reach your goal and of all the fabulous changes you can look forward to…focus on how much healthier you will be and how your quality of life will improve…visualize your success at the finish line!

Monitor your progress every couple of weeks and this is especially easy to do if you have written your plan down. Every once in a while go over your goal to see how you are doing. If you find that you are having a hard time with one area, see what you can do to come up with a solution or a substitution. You will be less likely to give up on the whole plan if you are making some progress. Sometimes it just take a little tweaking here or there until you find a plan you can really live with and there is nothing in the rules against making positive changes!

If you want to succeed, you must do some research and planning ahead. You need to remember to keep your plan simple and manageable for what you can accomplish and you need to only work on a couple of things at a time. You cannot change everything at once. You also need to realize and always remember that you have control and what you control, you can change! Best wishes to you on your journey to a healthier life!

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