One of the biggest challenges people face when trying to lose weight is time management. Balancing a full schedule can make it difficult to prioritize healthy habits like preparing nutritious meals and fitting in regular exercise. After a long day at work, the last thing most people want to do is cook a healthy dinner or head to the gym. However, when you commit to weight loss surgery, you’re also committing to adopting a healthier lifestyle—this includes finding creative ways to carve out time for those critical habits.

Interestingly, while time constraints are a common frustration, many people spend significant amounts of time on activities like social media. According to the latest studies, in 2023, the average US adult spent over two and a half hours per day on platforms such as Instagram, TikTok, Facebook, and Twitter (now X). Social media use has grown steadily, with newer platforms like TikTok contributing to this increase.

What would you do if you had an extra two hours each day? This would easily be enough time to prepare healthy meals, engage in a workout, or focus on other wellness goals. For people navigating post-surgery lifestyle changes, reallocating time spent on social media could provide the structure needed to meet these objectives.

The Impact of Social Media on Weight Loss

Recent research suggests that social media can influence both positively and negatively on weight loss journeys. On the negative side, platforms often become hubs for comparison and negativity. It’s easy to fall into the trap of scrolling through posts filled with people complaining about their lives, their bodies, or their challenges, only to see others showcasing seemingly perfect success stories. This comparison cycle can lead to lower self-esteem, demotivation, and emotional eating, all of which hinder weight loss progress.

One 2022 study revealed that in over 65% of cases, frequent social media use correlated with negative feelings about personal health and body image. These feelings are often exacerbated by “highlight reels”—the curated images of success that others share—which can make your own efforts feel inadequate by comparison.

Turning Social Media Into a Motivational Tool

Fortunately, social media doesn’t have to be a source of negativity. You don’t need to quit it altogether; instead, you can take steps to curate a more positive and motivational experience.

Here are some strategies:

• Unfollow negative influences: Remove friends, pages, or groups that bring you down or post harmful content.
• Follow supportive communities: Join weight loss support groups or follow influencers who share relatable struggles, inspiration, and science-backed tips.
• Share your journey: Some find motivation by documenting their own progress, using platforms like Instagram or TikTok to share meal prep ideas, workouts, and success milestones. Doing this can provide accountability and encouragement.

Social media can also be a resource for education. Many healthcare providers, dietitians, and personal trainers offer free advice, recipes, and fitness plans tailored for people who have undergone bariatric surgery. However, it’s important to balance online time with real-life action. Learning is only helpful if you implement those lessons into your daily routine.

Reclaiming Your Time and Focus

If you find yourself overwhelmed by negativity or simply using social media too much, take a temporary break. Consider strategies like digital detoxes or setting screen time limits. Use that reclaimed time to focus on your health goals—whether it’s meal prep, grocery shopping, exercising, or even stress-reducing activities like yoga or mindfulness meditation.

Post-surgery life can be challenging, and maintaining motivation is key. By optimizing how you spend your time and transforming your social media use into a tool for encouragement, you’ll be better equipped to succeed in your weight loss journey. Remember, small, consistent changes often lead to the biggest long-term transformations.