Your 2025 Bariatric Guide: Body + Soul Edition

A new year is here, and with it comes an opportunity to reflect on your journey and set intentions for the road ahead. Life after bariatric surgery is a commitment to your health, and every choice you make is a step towards thriving. At ProCare Health, we believe in supporting the whole you—body + soul—with practical tools and compassionate guidance.

This checklist is designed to help you feel confident and supported, giving you small, sustainable steps to make 2025 a year of growth and wellness.

1. Take the Guesswork Out of Nutrition

Your body has unique nutritional needs after bariatric surgery, and ensuring those needs are met is critical to feeling your best and optimizing your results. Supplements are a simple way to keep your routine on track and reduce the risk of nutritional deficiencies.

Prioritize Bariatric-Specific Supplements

• Multivitamins, calcium, and other essentials designed for post-surgery needs can make all the difference. Bariatric supplements address the unique changes in nutrient absorption that occur post-surgery, and can help your body get the vitamins and minerals it needs.

Find What Works for You

• Choose chewables, capsules, or easy-to-swalow tablets that match your preferences. With so many options available at ProCare Health, you’re sure to find a vitamin that fits seamlessly into your routine and makes staying consistent easier than ever.

Simplify with Subscribe & Save

• ProCare Health’s subscription program helps you save time and money while ensuring you never run out. With our Easy Ship: Subscribe & Save program, your favorite bariatric-specific supplements are delivered right to your door on a schedule that works for you, so you can focus on your health without the hassle of reordering.

Consistency here is about more than just routine—it’s about building the foundation for lifelong health. It is a lot easier to prevent a deficiency than work to restore one! Consistency is about more than just routine—it’s about creating a strong foundation for lifelong health. Preventing a deficiency is much easier than working to restore one! Subscribing to your supplements helps you stay consistent, making it simpler to maintain your routine and reduce the risk of nutritional deficiencies.

2. Set Goals That Reflect Your Life

Big resolutions can feel overwhelming, so let’s break them into smaller, meaningful steps. The key is creating goals that are achievable and tailored to you. Some ideas:

• Drink 64 ounces of water a day—track your progress with a reusable bottle.
• Find movement that feels good, whether that’s walking, dancing, or yoga.
• Try one new high-protein recipe a month to keep meals exciting.

Your goals don’t need to be complicated to make an impact. Celebrate every victory—because each one matters.

3. Fuel Your Body with Intention

Nutrition is at the heart of your bariatric journey. Choosing foods that nourish and energize your body helps you stay on track and feel empowered.

Focus on Protein

• Build your meals around nutrient-dense options such as eggs, lean meats, beans, and other high-protein foods. These choices provide essential nutrients to support muscle maintenance, energy levels, and overall health, making them a key element of your bariatric nutrition plan.

Skip the Empty Calories

• Avoid processed foods and sugary drinks, as they often lack the nutrients your body needs and may lead to energy crashes or hinder your progress.  Instead, prioritize whole, nutrient-dense options that fuel your body, keep your energy levels steady, and support your long-term health and wellness journey.

Support Your Digestive Health

• Fiber and probiotics work together to promote a balanced and healthy digestive system. Fiber-rich foods or supplements help keep your digestion regular, may help aid in the feeling of satiety, while probiotics support gut health by encouraging a healthy balance of bacteria. Remember to pair fiber with plenty of water and consult your provider about incorporating probiotics into your routine for additional digestive support.

Eating with intention transforms meals into opportunities to care for yourself.

4. Stay Connected with Your Care Team

Your bariatric team is your partner in health, and regular check-ins can help you navigate changes and challenges as they arise.

Schedule Annual Lab Work

• Monitor your essential nutrient levels regularly to stay ahead of potential deficiencies. This goes beyond the standard yearly physical panel your primary care doctor may recommend. Work with your healthcare team to determine which specific nutritional labs are most appropriate for your current stage of care.

Ask Questions

• Make the most of your appointments by openly discussing any concerns or challenges you’re experiencing, whether it’s related to your supplements, nutritional needs, or overall progress. Use this time to review your care plan with your healthcare team and explore potential adjustments to ensure it aligns with your current health goals and stage of recovery. Taking an active role in these conversations helps you stay informed, supported, and on track.

Track Your Progress

• Use these check-ins as a chance to reflect on how far you’ve come in your journey, celebrate your progress, and identify areas where you can continue to grow and improve.

You’re not on this journey alone—your healthcare team is here to support you every step of the way.

5. Build Habits That Work for You

Small habits add up to big results. The key is finding a rhythm that feels natural and sustainable. Try adding one small goal at a time to reduce feeling overwhelmed and make your new habits feel more obtainable. 

Practice Mindful Eating

• Slow down, savor your meals, and pay attention to your body’s cues. Slow down, savor your meals, and pay attention to your body’s cues. Turn off the TV, put the phone down, step away from your desk; make eating a singular activity so you can truly listen to your body.

Stay Hydrated

• Sip water throughout the day to ensure proper hydration. Hydration needs can vary based on your body and activity level, so it’s important to talk with your healthcare team about how much fluid is right for you and how to recognize signs of proper hydration. They can also guide you on what counts as fluid options in your routine.
• Fun fact: sometimes what feels like hunger may actually be thirst—your body’s way of signaling it needs more water!

Prioritize Restful Sleep

• Create a calming bedtime routine that helps you recharge. Restorative sleep helps to reduce the body’s cortisol levels, which can aid in helping you to achieve your overall health goals.

The best habits are the ones you can stick to—start small, and let them grow.

6. Find Strength in Community

Having people who understand your journey can make all the difference. Whether it’s a group of friends or an online community, connection is key to staying motivated.

Join a Support Group

• Share your experiences and learn from others who’ve walked a similar path. Every month, Bari Connected hosts a Support Group with  expert dietitians, life coaches, nurses, surgeons, and therapists active in the bariatric community.

Celebrate Milestones Together

• Whether it’s a non-scale victory or a major achievement, let your community cheer you on. Join the Bari Connected Facebook Group or inquire about becoming a Wellness Warrior to experience this community first-hand.

Follow Trusted Voices

• ProCare Health is here to provide resources and encouragement every step of the way through our Body + Soul resources and Bari Connected events. 

You’re not just part of a journey—you’re part of a movement toward better health.

7. Care for Your Emotional Well-Being

Your mental and emotional health is just as important as your physical health. Taking time to nurture your inner self can help you navigate challenges and celebrate progress.

Practice Stress Management

• Journaling, meditation, or deep breathing are simple yet powerful practices that can help you stay grounded, reduce stress, and maintain emotional balance throughout your bariatric journey. These habits create space for reflection, mindfulness, and self-care, supporting both your mental and physical well-being.

Seek Support When Needed

• Therapy or counseling can offer valuable perspective and encouragement, helping you navigate the emotional aspects of your bariatric journey. These sessions provide a safe space to explore challenges, celebrate progress, and develop strategies to maintain both your mental and emotional well-being.

Recognize Your Growth

• Take time to celebrate how far you’ve come and acknowledge the resilience you’ve built throughout your bariatric journey. Recognizing your progress—both big and small—not only boosts your confidence but also reinforces the strength and determination that have carried you this far.

Taking care of your mind is a vital part of your overall wellness.

8. Pay Attention to Skin and Hair Health

Body changes are natural after surgery, and taking care of your skin and hair can help you feel confident and strong.

Stay Hydrated

• Water plays a vital role in supporting skin elasticity, overall health, and countless other essential functions in the body. Staying hydrated is a simple yet powerful way to care for your well-being.

Consider Targeted Supplements

• Biotin or collagen may support the strength and health of your skin and hair. Consult your provider to see if adding these supplements to your routine is right for you.

Prioritize Protein Intake

• Hair is primarily composed of keratin, a protein, making adequate protein intake essential for maintaining hair strength and promoting growth. Be sure to include high-protein foods in your meals to support healthy hair and consult your healthcare provider for personalized guidance.

These small steps help you care for the outside as much as the inside.

9. Plan Ahead for Life’s Surprises

From holidays to travel, life doesn’t stop for your bariatric journey. Preparation helps you stay consistent no matter what.

Pack Smart

• Keep protein-packed snacks and supplements readily available for busy days to ensure you stay fueled and on track with your nutrition goals. Having convenient, bariatric-friendly options within reach makes it easier to maintain your energy and meet your dietary needs, no matter how hectic life gets.

Plan Meals in Advance

• During celebrations or events, prioritize bariatric-friendly options to stay aligned with your goals. Look for high-protein dishes, smaller portions, and nutrient-dense choices that satisfy your needs while allowing you to enjoy the occasion without compromising your progress.

Embrace Balance

• It’s okay to enjoy occasional treats—just stay mindful of your overall progress. Give yourself some grace and don’t expect perfection. 

10. Keep Learning and Growing

Your bariatric journey is just that—a journey. Staying curious and proactive helps you build confidence and adaptability.

Explore New Resources

• Webinars, blogs, and community events offer valuable opportunities to stay informed and engaged in your bariatric journey. These resources provide expert insights, practical tips, and connections with others who share similar experiences, helping you feel supported and empowered every step of the way.

Ask for Advice

• Never hesitate to reach out to your healthcare team with questions or concerns. They are there to guide and support you, offering personalized advice to help you stay on track and address any challenges you may face throughout your bariatric journey.

Simplify Your Routine

• Take advantage of tools like subscription services and rewards programs to simplify your routine and stay consistent. These options save you time and money, ensuring you always have what you need to support your bariatric journey without added stress.

There’s always something new to learn, and each discovery brings you closer to your goals.

Your 2025 Vision

This year isn’t about perfection—it’s about progress. Every small step you take toward health and wellness is a victory worth celebrating. At ProCare Health, we’re here to support your journey with bariatric-specific supplements, trusted resources, and a community that’s always in your corner. 

Let’s make 2025 a year of growth, resilience, and success—together. 

To answer any questions or get your free sample, contact us today!