Three Benefits of Checklists in Successful Weight Management with Weight Loss Surgery

People who have weight loss surgery are often tempted to just let the surgery do the weight loss work without making an effort to adapt to a new diet and healthier fitness habits. But bariatric surgical patients who want to lose weight and maintain a healthy weight for years to come will use the surgery as an opportunity to form new habits and create a new, healthier way of life. Using checklists to set goals, make a plan, and promote responsibility is a key way for weight loss surgery patients to make the most of their surgical opportunity to lose weight and maintain a healthy weight long-term. Here are three benefits that checklists provide:

Map to plan. You’ve all heard us say things like “I need to lose some weight” or “I need to plan my meals and eat better” or “I really should start exercising.” And we know that saying these things rarely triggers actions to achieve results. Using checklists can turn words into results because they give us a place to make a plan. A good checklist will provide an opportunity to set a goal and then outline the steps necessary to achieve that goal. Like a well-planned road trip, a good checklist maps out the route of the trip to ensure the destination is reached.

Establish responsibility. We may not like to admit it as adults, but the simple fact is that we perform better when we are responsible. That includes being personally and possibly privately accountable to ourselves in pursuing goals that are important to us. A good checklist holds us accountable for milestones and deadlines. Saying “I would like to sign up for a 5K race” does not have the same force as writing on a checklist “Participate in the 5K benefit in three weeks.” Seeing the written goal keeps it present in our thoughts and actions. And the best part is that little checkbox that we can put a big X in when the goal is achieved. Accountability with checklists can be a private action or it can be shared by like-minded people. People with shared goals may want to share their checklists to add another layer of responsibility that is both motivating and empowering.

Touch action. The literal act of holding up a checklist, filling in the blanks, and checking boxes is physically rewarding. But more importantly, the act of writing a checklist, marking progress, and accomplishing tasks or goals with a gives us pause to consider our goals and evaluate our progress. Effective time management strategies require small blocks of time set aside to focus exclusively on making checklists, marking progress, and writing down accomplishments. To achieve effective weight loss and weight management, time must be spent each day making and reviewing checklists, keeping in mind our big goals and the path we will take to achieve them.

Checklists can be as simple or complicated as you create them. When the goal is as important as long-term health and weight management, investing time and thought in a well-executed checklist pays off big.