5 Signs You’re Off Track and Need a Reset After Weight Loss Surgery

Let’s be honest—weight loss surgery is not a magic fix. It’s a powerful tool, but staying on track takes consistency, support, and a whole lot of grace. 💙

In my 1:1 sessions, I often hear clients say things like:

• “I’ve been snacking a lot more lately…”

• “I stopped tracking and I’m not sure how much protein I’m getting.”

• “I feel like I’m losing control again.”

Sound familiar? If so, you’re not alone. Whether it’s been 3 months or 3 years since surgery, we all hit moments where we drift away from the habits that once helped us thrive.

Here are 5 clear signs that you might be off track—and that it’s time for a gentle but powerful reset:

🚩 Sign #1: You’re skipping meals or grazing all day

Why it matters: Grazing often replaces balanced meals and leads to low energy or regain.

 Reset move: Plan 3 small, protein-focused meals for tomorrow—write them down.

🚩 Sign #2: You’re constantly tired or irritable

Why it matters: Low hydration, poor protein intake, and blood sugar dips can impact mood.

 Reset move: Set a water reminder and aim for 64 oz today.

🚩 Sign #3: You’re avoiding the scale or tracking altogether

Why it matters: Avoidance is often a sign of guilt or overwhelm—not laziness.

 Reset move: Choose ONE thing to track today—water, protein, or mood. Just one.

🚩 Sign #4: You’re eating in response to stress or emotion

Why it matters: Emotional eating can trigger shame and spiral behavior.

 Reset move: Pause and journal for 2 minutes before your next snack.

🚩 Sign #5: You feel like you’re “starting over” again

Why it matters: All-or-nothing thinking leads to burnout.

 Reset move: Repeat this to yourself: “I’m not starting over—I’m starting smarter.”

📌 What to Do First

Choose one of the reset moves above to start with today. Then download the 1-Day Reset Tracker to build momentum from there.

💡 It’s Okay to Hit Reset

You don’t need to wait for a new month, new year, or a “perfect” Monday to get back on track. You can start today—with small, intentional steps.