Are you finding that some of those old eating habits crept back in during the holidays? I have!

No worries. It's a new year—each new day offers a new opportunity to get back to the basics.

It's time to take inventory of some simple but important basic guidelines that work well for getting us back on track.

1. Limit foods that are high in fat, sugar and carbs. Limit means that you don't have to eliminate entire food groups, which leads to feeling of deprivation. Just limit these foods just smaller portions. Fill up on healthier foods such as lean protein and vegetables. Remember to eat protein first.

2. Review your initial food guidelines and portion sizes and measure your food portions. A food scale, measuring cups and measuring spoons are our best friends for weight loss and maintenance. Measuring will ensure you don't overeat and helps you establish a good sense of when your satisfied. When measuring and eating sensibly you don't have to worry so much about overeating or dumping.

3. Food journaling is an important element in keeping a count of the foods that you eat. Those little nibbles and extra bites can add up by the end of the day or week. I have found that when I do a food journal, I tend to stay within the boundaries.

4. Remember to slow down at mealtime, stay mindful and chew well. 

5. No drinking before, during or after meals for at least 30 minutes, (90 is best). The further out from surgery you are, the longer you can wait to add fluids. Remember to get in at least 64 ounces a day.

6. Get moving. Although making healthier eating choices is an important first step, activity follows close behind. Dont' be overwhelmed by time. Just focus on being more active or adding a few more steps to your day. Whether you have 15 minutes or 30, the important thing is to just get moving. 

7. Be aware of negative thought patterns that might try to pull you back into emotional eating. It's important to spend some time pursuing some of the root causes of the emotions that send you to the fridge or pantry and focus on uprooting them.

Whether you are a gastric bypass, lap-band, or sleeve patient—weight loss surgeries are not about deprivation, bur rather about making strategic lifestyle changes—intentionally focusing on healthier choices.

Let's get back to basics, little by little until we have reached and maintained our goal.

Yes, we can, we have many more miles to go!