Reverse the Post-Op Regain

Suraya Nikwan
  • 5.0 (2)
  • NUTRITION
  • UPDATED WEEKLY

Reverse the Post-Op Regain Podcast is designed to support you on your bariatric surgery journey. Whether you're thinking about weight loss surgery, recently undergone the procedure of have experienced weight regain this is for you. My goal is for you to live life without dieting and to gain clarity around food. 

  1. 03/30/2025

    How to Trust Yourself Around Food Again

    Let me know what you thought of this episode! Have you ever felt like you just can’t trust yourself around food anymore? There are so many factors that can go into this.  Today, we’re going to talk about how to rebuild that trust with yourself after bariatric surgery so you can feel in control again.  We’ll explore:  Why food guilt and diet culture make self-trust so difficult How to shift your mindset and stop demonising foods Simple strategies like mindful eating, hunger awareness, and flexible planning to help you feel in control againIf you’ve been struggling with feeling out of control around food, this episode will give you practical steps to start trusting yourself again. Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Work with me 1:1 by learning about my coaching: https://simpleandeasynutrition.com/apply.html Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    11 min

  2. 03/24/2025

    How to Plan Your Meals When You’re Overwhelmed

    Let me know what you thought of this episode! Do you ever feel like meal planning is just too much? Between work, family, life and getting what you need nutritionally for the surgery, it can be challenging.  You might find you don’t have time to think about what to eat—so you either grab whatever’s convenient or end up skipping meals altogether?  Today, I’m going to walk you through a simple, stress-free way to plan your meals that works even when you’re overwhelmed. Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    7 min

  3. 02/23/2025

    Mindful Eating After Bariatric Surgery: Tune Into Your Body and Take Control of Weight Regain

    Let me know what you thought of this episode! Are you eating on autopilot and wondering why the weight is creeping back on after bariatric surgery?  In this episode, I am diving into the transformative practice of mindful eating. Learn how to reconnect with your body’s hunger and fullness cues, avoid common traps like grazing and emotional eating, and create a healthier, more enjoyable relationship with food.  With practical tips and strategies tailored for bariatric patients, this episode will help you slow down, savour your meals, and take control of your weight regain journey.  Downloads:  Hunger Scales Learning your hunger cues - workbook Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    13 min

  4. 02/16/2025

    3 Ways Old Habits Sneak Back After Bariatric Surgery (and How to Stop Them)

    Let me know what you thought of this episode! After bariatric surgery, old habits have a sneaky way of creeping back in, threatening the progress you’ve worked so hard to achieve. In this episode, I dive into the three most common ways these habits resurface—like mindless snacking, emotional eating, and skipping meals—and why they happen. More importantly, I’ll share actionable strategies to help you navigate these challenges, break the cycle, and stay on track with your goals. Whether you’re early in your journey or years post-op, this episode is focused on practical tips and mindset shifts to help you stop self-sabotage and reclaim control. Let’s work together to rewrite your habits —one mindful choice at a time. Downloads:  Hunger Scales Learning your hunger cues - workbookHelpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    12 min

  5. 02/08/2025

    Timing Your Exercise & Diet Around Your Menstrual Cycle

    Let me know what you thought of this episode! Did you know your menstrual cycle can impact your energy levels, cravings, and workout performance? In this episode, I dive into how to optimise your exercise and nutrition based on your cycle—so you can work with your body, not against it.  After bariatric surgery this will show up by being more hungry in the week prior to your period and increased bloating and sluggishness.  You'll learn: The four phases of the menstrual cycle and how they affect metabolism and strengthThe best types of workouts to do in each phase (hint: it's not always the time for HIIT!)How to adjust your diet to support your cycleWhy understanding your cycle can help with bariatric weight management and long-term successIf you've ever struggled with feeling sluggish during workouts, intense cravings, or frustrating weight fluctuations, this episode is for you! Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    10 min

  6. 01/20/2025

    These Two Behaviours that Increase Weight Regain Risk - and what you can do to reduce your risk

    Let me know what you thought of this episode! Have you experienced weight regain after bariatric surgery? It can be quite frustrating a overwhelming. Today I speak about the two most likely causes of weight regain and how you can reduce your risk of weight regain.  I discuss what these two risk factors are and how you can improve your behaviours to prevent this from happening.  Ref: PMID: 29206132 and PMID: 35886177 Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    12 min

  7. 01/12/2025

    How to Show Up for Yourself in 2025

    Let me know what you thought of this episode! Today I am taking a deep dive into how you can achieve your health and lifestyle goals this year. If you’ve experienced weight regain, this episode is for you. I know firsthand how easy it is to get stuck in a cycle of self-criticism, guilt, or even just feeling defeated. You can press reset and make 2025 the year you start showing up for yourself again—not out of punishment, but out of a commitment to yourself.  I go through What Does It Mean to “Show Up” for Yourself? and Practical Steps to Show Up for Yourself in 2025. I hope you find this episode inspiring and motivating as we continue on into this new year.  Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    17 min

  8. 12/29/2024

    Annual Health and Nutrition Assessment: What you need to monitor yearly after bariatric surgery (REPLAY)

    Let me know what you thought of this episode! Are you confused about how to take control of your health after weight loss surgery? Monitoring your weight and diet is only one aspect but bariatric surgery can affect every single body process because what you eat is what you become.  Don’t forget to take some time to look after your body and monitor your health before something goes drastically awry. Think of it like taking your car to the mechanic. You don’t want to end up at the mechanic for the first time when something catastrophic happens to your car. This works the same way.  We discuss many different aspects of what you need to check after WLS. As an overview, we discussed:  Pathology - what to test for and how oftenHow to look at the health of your bones Red flags for gastrointestinal health - reflux and bowel changes What to assess when looking at your weight, nutrition and movementOther health considerations that may be unique to your body.   Working through each of these annual health checks outlined in today’s episode should help you feel empowered and clear of how you can improve your health after weight loss or bariatric surgery.  Here is the resource: What you need to monitor yearly after bariatric surgery.  I hope you found today’s conversation interesting and practical.  Helpful Info: Self Paced Support: Reverse the Post-Op Regain Online Course Instagram: @thebariatriccollective Email: suraya@thebariatriccollective.com.au Free Downloads: Causes of Weight Regain Graphic Download a Free Three Day Meal Plan with Recipes DISCLAIMER The advice provided in the podcast is general in nature and is not intended to constitute or substitute for dietetics, nutrition, professional or medical advice. You should not rely on the information presented here as medical advice. It is important to consult a medical professional for personalised medical or dietetic advice for your specific circumstances.

    15 min
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About

Reverse the Post-Op Regain Podcast is designed to support you on your bariatric surgery journey. Whether you're thinking about weight loss surgery, recently undergone the procedure of have experienced weight regain this is for you. My goal is for you to live life without dieting and to gain clarity around food. 

Information

  • Creator
    Suraya Nikwan
  • Years Active
    2022 - 2025
  • Episodes
    118
  • Rating
    Clean
  • Copyright
    © 2025 Reverse the Post-Op Regain
  • Show Website
    Reverse the Post-Op Regain