Guest blog by: Lillian Craggs-Dino, DHA, RDN, LDN, FASMBS-IH, CLT When it comes to weight loss, a common question is whether diet or exercise matters more. The simple answer? You need both. After metabolic and bariatric surgery, weight regain can be a challenge. This highlights how complex obesity really is as a condition. While some weight regain is normal, the bigger concern is whether it leads to the return of health problems like type 2 diabetes, high blood pressure, sleep apnea, or joint pain. Research shows that gaining back just 5-10% of the weight you’ve lost can bring back these issues.1 To stay on track and succeed long-term, it’s important to focus on a combination of healthy eating, regular exercise, and overall healthy habits. Let’s dive into how these pieces work together to help you stay healthy and keep the weight off for good. The Role of Diet in Weight Management Registered dietitian nutritionists stress the importance of creating healthy habits to help people manage their weight and reach their goals. Instead of focusing on short-term diet trends, it’s better to adopt a “healthy living” mindset. This approach looks at the bigger picture and includes simple, practical steps to achieve long-term health and wellness. Key components of healthy living include: Being accountable and making better decisions regarding physical, mental, emotional, sexual, and spiritual health. Engaging in regular physical activity, maintaining a consistent sleep routine, dedicating time for social interactions, and practicing good hygiene. Making informed food choices and developing sustainable eating patterns. Following bariatric nutrition guidelines, such as meeting protein and fluid recommendations and taking required vitamin and mineral supplements. Understanding that proper nutrition is nonnegotiable for maintaining overall health and preventing nutrient deficiencies. Why Exercise Matters Exercise is an equally vital part of the weight loss equation. The Physical Activity Guidelines for Americans, 2nd Edition, provides evidence-based recommendations for incorporating physical activity into daily life. These include:2 At least 150 minutes of moderate-intensity exercise per week. Muscle-strengthening activities at least twice a week. The guidelines also address the needs of individuals with special considerations, such as pregnancy, advanced age, or chronic conditions. Safety is prioritized, focusing on gradually incorporating exercise into daily routines. For individuals with metabolic and bariatric surgery, specific considerations apply: Obtain medical clearance before starting any exercise regimen. Begin slowly and gradually increase intensity. Choose exercises that accommodate physical or medical limitations. For instance, those with joint issues can perform strength exercises seated. Activities that elevate metabolic equivalents (METs) are particularly beneficial. Setting a goal of reaching 21 METs per week can enhance health outcomes and support weight management.3 Conclusion To achieve and maintain weight loss, diet and exercise are must-haves. But taking it a step further by focusing on an overall healthy lifestyle can make a big difference. Small, consistent changes add up over time. Stay positive, ask for help when you need it, and turn challenges into opportunities. If you’re on a bariatric journey, these habits can help you build a healthier, happier future. Reference 1. Turk MW et al. J Cardiovasc Nurs. 2009;24(1):58-80. 2. The Physical Activity Guidelines for Americans, 2nd Edition. Accessed at https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf 3. Swift DL et al. Prog Cardiovasc Dis. 2014;56(4):441-447.