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What is Life Like After Weight Loss Surgery?

Posted on April 30, 2018 by

necessaryYour feelings regarding life after surgery will likely vary depending upon how far out you are from surgery, your level of preparation prior to surgery, your ability to manage change and your overall attitude/mindset.  Rest assured, there is often not a dry eye in the office as goals are met/exceeded throughout the first year after surgery and beyond.  It’s extremely rewarding for you and everyone involved and you hear more often than not “I wish I would have done this sooner”.  As a generalization, at the Center for Weight Loss Success, we have found that most people go through a few expected phases and the timeframe for each varies:

  • Phase 1: What have I done?
  • Phase 2: I can do this.
  • Phase 3: I am glad I did this.
  • Phase 4: I wish I would have done this sooner!
  • Phase 5: I need to stay on track (especially if necessary long term success habits throughout the first year after surgery weren’t developed)

At the time of this publication, the primary surgery performed by Dr. Clark at the Center for Weight Loss Success is the sleeve gastrectomy.  In fact, most of these patients go home the same day of surgery since you generally recover better in your own home environment.  You go through a thorough pre-operative program and your post-operative program begins right away.

When you first go home from the hospital, here are some general guidelines for what to expect.  Of course, each surgeon has their own particular orders so be sure to follow whatever he/she recommends.

  • With regards to your diet, you will want to make sure you are staying hydrated by sipping all day. You will usually continue with a liquid diet until you are seen by your surgeon 10-14 days after surgery.  You should not have any carbonated beverages – refer to your the liquid diet instructions set forth by your surgeon.  You need to stay hydrated and do your best to try to get about 80-100 grams of protein in per day with high quality protein shakes (again, follow your surgeons specific orders).
  • You will want to be up and walking as tolerated and rest when you are tired. You are usually permitted to shower.  Common sense comes into play here.  If anything is hurting you then you probably should not be doing it yet.  At the Center for Weight Loss Success, we restrict lifting to no more than 20 pounds for the first two weeks and restrict driving for 3-4 days after surgery as long as you are off of your pain medication.  Getting up and moving is a good thing.  Not only for your body but for your emotional state as well.
  • Your surgeon will have specific instructions for wound care and medications. Follow these as instructed.
  • It is not unusual for you to question “What did I do?” the first days after surgery. It is a big adjustment and although you won’t likely feel hungry, just drinking liquids is a big change and can be difficult to get used to.  The first few days tend to be the worst and then you get used to it.  It helps to focus on your goals.  This will all be worth it.
  • Make sure you go to all of your scheduled follow-up appointments and call your surgeon if you have any questions/concerns.

After the first two weeks, you will generally be able to begin “mushy” foods.  At the Center for Weight Loss Success, we have a thorough educational program that guides you through exactly what to do/eat which is beyond the scope of this book.  Your experienced bariatric surgeon/center will likely have similar resources for you.

At approximately one month after surgery, you will begin eating more regular foods.  You will want to focus on getting in an adequate amount of quality protein (at least 90 grams), staying hydrated (sometimes thirst is mistaken for hunger) and easing into a regular exercise regimen.  Your experienced bariatric surgeon/center will have an entire plan set to help guide you through each phase after surgery.  Remember, it is never too early to begin your habits for success.  As a general rule, these include:

  • Eating – Don’t skip meals. Food choices should be low fat and low sugar.  Think “Protein First”.  Eating should be approached as “how little can I eat and be satisfied”, NOT “how much can I fit into my new smaller stomach”.  You will want to cut your food up into small pieces, use a smaller plate, put your fork/spoon down in between bites and chew slowly.  It is best to eat at a table and not “on the run” so you will avoid eating too fast, overfilling your pouch and end up with unnecessary pain or difficulty.
  • Drinking – Try to avoid drinking with your meals since it “washes” the food through quicker and decreases your ability to stay fuller longer. Beverages should be non-caloric and non-carbonated.  Drinking 8 glasses of water each day is a good idea with any weight loss plan.  Avoid alcoholic beverages.
  • Vitamins – Multivitamins should be taken daily – Forever. Other vitamins and/or supplements may be needed depending upon individual needs.
  • Sleeping – Make sure you are well rested. You will be most successful if you sleep an average of 7 hours each night.
  • Exercise – Regular exercise is extremely important and should be done at least 3-4 times per week for at least 30-40 minutes.
  • Personal Responsibility – Successful patients take personal responsibility for weight loss/weight control. It’s up to you!!  No one else can lose the weight for you.  The surgery is only a “tool”.  You have to use this tool appropriately.

Every person recovers at a different rate.  It is important to take it one day, one week, and one month at a time.  Be involved in your pre-operative and post-operative educational program and try to attend a support group once a month.  Being around others who are experiencing the same thing or who have a long-term success story to share is very helpful.  When you get to that point, be sure to share your success as well.  Celebrate your accomplishments along the way and reward yourself with something non-food related such as a massage, manicure, pedicure, golf club, fitness center membership, new piece of exercise equipment or a great piece of clothing.  You will not want to invest a large amount of money in clothing because of rapid weight loss.  Joining a clothing exchange with other weight loss surgery patients is helpful too.

Finally, surround yourself with like-minded successful people who support you and your goals.  There are plenty of saboteurs in this world – they may even be your closest family or friends.  This is a topic we could write an entire book about!  In short, ask them for their support and explain the changes you want and need to make (use “I” statements and own your goals).  If they continue to be unsupportive, you may need to limit your time with them.  I know this is easier said than done but it is ok for you to be selfish – this is your time to shine!  Go for it!

What is My Expected Weight Loss After Surgery?

Posted on April 23, 2018 by

Expected weight loss after surgery varies depending upon the surgical procedure, your pre-operative weight and your commitment to following the diet/exercise recommendations after surgery.  On an average, people lose approximately 70% of what they were overweight. For example, if you were 100 pounds over your ideal body weight, you would lose an average of 70 pounds – if you were 200 pounds over your ideal body weight, you would lose an average of 140 pounds.

Prior to selecting your surgeon/bariatric center, ask them what the average weight loss is for their clients after surgery.  At the Center for Weight Loss Success, the average weight loss after weight loss surgery is 127 pounds.  That takes into account weight loss for patients who began with a BMI anywhere between 33 and 50+.

Optimal weight loss results can be attained if you do the following:

  • Attend your scheduled surgeon appointments before and after surgery
  • Attend monthly support group meetings usually provided through your surgeon’s office
  • Strictly follow the diet set forth by your surgeon and if he/she has made nutritional coaching and/or personal training visits available to you through their weight loss surgery program, participate fully and attend these sessions
  • Include your support person(s) in your appointments/classes/support group as appropriate so they fully understand what you need to be doing and how to support you for optimal success
  • Monitor not only your weight but your full body composition (hopefully a service provided at your weight loss surgeon’s office) as you progress post-operatively. You will want to make sure you are losing fat and not your lean body mass (muscle).
  • Be sure to get in enough quality protein (check with your surgeon but usually at least 90 grams per day). This will help with your overall ability to maintain your lean body mass (muscle) which drives your metabolism.  It is also important for healing and prevention of potential long term problems such as hair loss.
  • Incorporate fitness as soon as your surgeon indicates it is safe for you to do so. Walking is a great beginning routine but you will want to incorporate increased cardio training and resistance training with weights.  Your surgeon will likely either provide these services or provide you with an appropriate plan/resource.
  • Immediately after surgery your surgeon will likely be most concerned that you are staying hydrated. Water is very important so be sure to sip all day long and in the long run get approximately 64 ounces of water in every day.  In addition to proper hydration, you need to make sure you are ingesting appropriate amounts of protein as mentioned earlier.
  • Take your vitamins as recommended by your surgeon and make sure they are pharmaceutical grade for optimal quality.
  • Whenever you are trying to lose weight, you can improve your rate of success by journaling what you eat and drink. This also helps as you meet with your surgeon and/or the nutritional coach before and after surgery.
  • Surround yourself with positive people who support your decision to have weight loss surgery. SUCCESSFUL PEOPLE DO

We’re here to help you succeed!  View the Online Weight Loss Surgery webinar now and then schedule your call with my Surgical Coordinator, Cat Williamson: schedule now

How do I prepare for weight loss surgery?

Posted on April 16, 2018 by

sands of timeHow to best prepare for weight loss surgery is one of those questions that might not be on the top of your list, but will contribute to your overall level of success.  As you know, weight loss surgery is an important decision.  If you are adequately prepared, your level of anxiety will decrease and you will be better able to manage the changes required of you after surgery.  In addition, with preparation comes confidence.  This is a great trait to have as you embark upon this remarkable journey.

So how do you prepare for weight loss surgery?  You will want to ask questions.  You will want to make sure that your bariatric surgeon/center has a very thorough educational process in place prior to and after surgery that addresses nutrition, behavior modification and fitness.  These three components are critical to long term success.

You may only be thinking short term.  Let’s face it, you are really busy and have many obligations at home, at work, with school and with friends that take precedence over your needs.  It’s easy to tell yourself “I will figure this out” but it is a lot easier if you have a support system in place at home and with your bariatric surgeon/center prior to surgery so that you can better manage any surprises that may come along the way.

If you have already decided to have weight loss surgery, you will want to think about the positive changes you want to accomplish.  Often people view surgery from a number perspective (i.e. how many pounds they would like to lose).  Weight loss surgery is about so much more than that.  It is about enabling yourself to accomplish things that might not have been possible in the past.  It is about having an exciting life.  Life you can experience to the fullest extent.  It is very important to think about (and document) life goals related to your weight loss.  Then you can celebrate the positive changes transforming your life.  Some of the “dreams” that people have shared include:

  • Walking up the stairs or to the corner of their street without getting short of breath
  • Playing with their children or grandchildren
  • Crossing their legs
  • Painting their toenails
  • Stop worrying about being able to fit into a chair at a public place or worrying that it will break when they sit on it
  • Fitting in a bathtub and having water on both sides
  • Shopping in a store for regular sized people
  • Riding a bicycle
  • Returning to a productive lifestyle
  • Stop worrying about going to a restaurant that might only have booths or chairs with arms on them
  • Going to a movie and fitting into the seat

Take some time to identify your “wish list” and document it.  Then spend some time getting your mind and body ready.  In the weeks or days before surgery, you need to consider yourself in training.  Just as athletes prepare for a race, you can prepare yourself to be in top form for surgery.  When you actively get your body and mind ready you likely will:

  • Have fewer complications from anesthesia and surgery
  • Be able to cooperate with necessary treatments
  • Heal faster and feel better quicker
  • Have better control of your pain

There are some very specific things you need to do to be in the best shape possible.  You need to begin these things as soon as possible.  We know that the very worst time to try to learn things is right after surgery when you may feel foggy from anesthesia and uncomfortable from your operation.  Learn and practice these things now so that you will be able to help yourself after surgery.

  • Focus on healthy eating. The better nourished you are, the more quickly your tissues will heal.  Healing is WORK for your body.  Good nutrition helps you tolerate the stresses on your body and to offset limits on food and fluids right after surgery.  Weight loss prior to your surgery can decrease your risk and improve recovery time after surgery.  This is why you should incorporate your new eating plan and individualized weight loss counseling prior to surgery as a part of your overall plan.  Consult your bariatric surgeon for specific options for weight loss prior to surgery.
  • If you are a smoker – QUIT! Even a few weeks of not smoking increases the safety of anesthesia.  You will not be allowed to smoke while hospitalized.  You will need all your oxygen for healing.
  • Build your exercise tolerance. Toning your muscles and building your strength will help you bounce back quicker.  Walking is a perfect exercise for you prior to surgery.  It is normal to feel a little weak after surgery, but you can reduce this by toning up with daily exercise.
  • Exercise your lungs! Practice your deep breathing.  After surgery you will be encouraged to do this.  Expanding your lungs helps your system get rid of anesthesia drugs quickly, helps prevent pneumonia, and speeds oxygen to your tissues to help you heal quickly.  You will also FEEL better.
  • Move your legs to prevent blood clots!!!! After an operation, the best exercise to help your circulation and reduce your chance of blood clots will be walking!  The nurses in the hospital will get you up after a brief recovery period following surgery.  Once you go home, follow the specific discharge instructions set forth  by your surgeon.  In general, you should rest as needed but also get up and walk around as much as tolerated.  You can do these exercises in bed or sitting in a chair during any rest periods.
    • Lying on your back in bed, “walk” your feet toward your body until your knees are fully bent. Tighten your abdominal muscles while you do this.  Now let your legs slide gently back to the flat position and repeat this four more times.
    • Lying in bed or sitting up, point your toes as if you were trying to bend your foot backwards. Hold for the count of five and relax.  You should feel a “pull” on the muscles in the front of your legs.  Next point your heels away from your body, tightening your leg muscles.  Hold for the count of five and relax.  You should feel this pull in the back of your legs.  Repeat the pointing exercises 5-10 times.

If you have decided to have surgery, you also need to focus your mind on a good outcome.  You are the most important player in this team effort, and much will depend on your ability to fully participate.  Your feelings and thoughts will play a very big part in your recovery.  Reassure yourself that the best people, equipment and techniques are supporting you during surgery.

Finally, if you have decided to have surgery, a good way to prepare is to use the power of your relationships to gather a support group.  Enlist family and friends to help you keep your spirits up.  Let friends and neighbors help with chores and meals.  We all do better when we know we are supported by people who care about us and are cheering us on. Don’t underestimate the power of your emotions.  Positive thinking is the biggest help you can give yourself.  Think hopeful, optimistic thoughts about the experience ahead, and start NOW!

If you do all of these things, you will be best prepared for a positive experience and outcome.

We’re ready to help you achieve your dream – view our online Weight Loss Surgery Webinar or schedule the next

 

 

Is Weight Loss Surgery Right for Me?

Posted on March 12, 2018 by

kevin

As you have read, weight loss surgery is a decision that requires research (like you are doing here), a risk/benefit comparison, an evaluation by an experienced bariatric surgeon and soul searching on your part to make sure you are committed to long term changes.  These changes can drastically improve your health, your ability to live your life to the fullest and potentially extend your lifespan.  This may seem overwhelming but the important thing for you to know is that you are not alone.

There is a delay with regards to documented statistics, but here are the clear trends:

  • About 15 million adults in the U.S. have morbid obesity which is associated with more than 30 other diseases and conditions including type 2 diabetes, heart disease, sleep apnea, hypertension, asthma, cancer, joint problems and infertility.  The direct and indirect costs to the health care system associated with obesity are about $117 billion annually.5
  • In the United States, the number of people who qualify for weight loss surgery is increasing as the incidence of obesity and morbid obesity is on the rise.
  • In the United States, the number of weight loss procedures performed each year continues to rise with an estimated 177,600 procedures performed in 2006 (an increase from about 16,000 in the early 1990’s).5 In 2008 the number of weight loss procedures was up to 220,000 and remained there in 2009.  Numbers for subsequent years have not been published as of this publication.

5http://asmbs.org/benefits-of-bariatric-surgery/

Telling you that you are not alone and sharing these sobering statistics doesn’t solve the problem for you or the general population.  There has to be a need (and clearly there is a need), there has to be a want (which usually results from the pain endured as a result of being obese or morbidly obese) a viable solution (in this case, surgical weight loss with an experienced bariatric surgeon who is passionate not just about surgery but your long term success).  Sounds like a recipe for success but there is an ingredient that is missing.  You can have a need and a want and a viable solution but if you don’t have the commitment and motivation to follow through and create lasting change for yourself, you may never experience the optimal success you deserve.

If you decide that you have the want, the need and the commitment, you are a great candidate for weight loss surgery.  Now you just need to explore the rest of the questions in this book and get started on your path to success.

View our free Weight Loss Surgery webinar now and then click to schedule your conversation with Cat Williamson, our Surgical Coordinator.

Best of CoVa Contest!

Posted on January 21, 2018 by

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We have to admit it.  We know we have the very best patients around!  We drive to work with smiles on our faces. looking forward to helping our patients improve their health by losing weight.  Your success makes us happy!

If you’d like to let others know about Dr. Clark’s Center for Weight Loss Success, please take a minute and VOTE FOR US in Coastal Virginia Magazine’s Best of Readers’ Choice Awards for 2018!

You will find us under HEALTH and BEAUTY in THREE categories

  • Best Gym/Wellness Center
  • Best Specialty Fitness
  • Best Weight Loss Center

You can also nominate/vote for us in SHOPPING

  • Specialty Foods

You can vote ONCE each DAY through Friday, March 30, 2018

Share the Love!

Walk Your Way Healthy

Posted on October 16, 2017 by

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAYfeet on sidewalk
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.

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Join the CFWLS Steps for Success and add your daily steps to our group walks!  It’s easy – just log into World Walking and join the group.  It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Spring Teller croppedContributed by Spring Teller, CPT, Group Instructor

The Best Weigh In Routine

Posted on September 25, 2017 by

Dr C with tie croppedShould you weigh yourself routinely or not? You’ll see things all over the map like “You should never weigh yourself” or “You should just go with how you feel” or “If you feel good, you’re good.”  There are a lot of questions out there and I’m going to give you my thought on that whole issue about weighing.  Weighing is the best monitor we have as far as keeping track of your weight and overall health.

Weighing is a good way to look at health because when our weight is stable, we tend to be in stable health. When our weight is changing very quickly one way or the other, potentially there can be changes in health. In a weight loss program we’re obviously trying to lose weight.  So, subsequently then we want to keep track of these things.

Should your weigh in routine be once a week, twice a week, should we step on the scale whenever?? I encourage people to weigh themselves daily and you should weigh yourselves early in the morning.  If you forget to weigh yourself early in the morning, don’t bother.  Wait until the next day. It should be routine weighing.  Why do I say that? Many of the patients I see are very sensitive to carbohydrates.  As we’ve talked about many times in the past, carbohydrates influence insulin level. Insulin is one of the hormones that makes you retain water. It also makes you store fat. If insulin levels go up, you store fat, but the first thing you do is retain water. Subsequently, weight jumps up. So, it’s actually a good monitor to weigh yourself.  Many of our patients are sensitive to carbohydrates and even a little carbohydrate causes a significant weight increase.

If your weigh in routine is daily, it’s relatively easy to look back on the past 24 hours and see what you did differently. Where did you stray?  What happened over the last 24 hours? If your weigh in routine is once a week, it’s hard to look back at a whole week period of time and see what happened differently.  It seems like we’re doing the same things week-to-week. But day-to-day it’s much easier to monitor your weight and notice little changes. And, little changes will matter. If you’re sensitive to carbohydrates, one bad day can cause your weight to jump up significantly. If you wait a week to find that out, you’ll never really know what happened. This goes along with the journaling discussion we’ve had as well. So, write things down and weigh yourself routinely.

I typically like people to weigh themselves in the morning.  Early in the morning is your most accurate weight. As we progress throughout the day, we typically will retain some fluid and weight will go up.  Make it a part of the morning routine.  Get up, weigh yourself, and get on with your day. If you’re someone who is going to obsess about the numbers, understand that the weight does fluctuate day-to-day even when you’re doing all the right things.  Don’t obsess about that number.  What I encourage people to do is to look at what’s happened on average over the past 7 days. But don’t obsess about the numbers because there are lots of reasons to have fluid shifts and fluctuations up and down, and it may not be something you ate the previous day.  It could be that you’re close to your cycle (women).  It could be blood pressure or salt issues. There are lots of little things that will play into that. The biggest thing tends to be the carbohydrate sensitivity. Overall, I recommend you weigh yourself daily early in the morning.  If you forget, wait until the next morning.

Don’t forget to post your weight losses on the Home Page of the website!

The Problems I Faced – Big and Small – Weight Loss Surgery Helped Them All

Posted on July 31, 2017 by

Allen Fabijan 4Meet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

“I’m radio personality.  I’m out and about all the time. I have to be confidant. I have to exude confidence. I think that the hard part for me was that I was faking it all the time. I was worried about my weight so I would make a joke to deflect.”

“Unfortunately, I’m thin now so I lost all of my fat guy jokes. But I’ll come up with new ones! The confidence that I needed with my job, career, family, and friends was really being impacted by my weight. I was internalizing that and it leads to all kinds of problems. Insecurity is a miserable thing.  I don’t think anyone who is out there dealing with weight issues isn’t insecure on some level somewhere, some time. I don’t think people realize that how the guilt and burden of weight you carry isn’t just on your body. It’s hundreds of pounds on your soul. I don’t know how else to really say that. It’s not just the physical weight that you carry. It’s the weight of shame, guilt, insecurity, that drives from being overweight.”

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

I Finally Said ‘Enough is Enough’! Weight Loss Surgery is My Solution

Posted on July 24, 2017 by

Allen Fabijan 3Meet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

“I honestly can say it wasn’t one thing that pushed me over.  It was the culmination of everything.  But there is one thing. I woke up in the middle of the night and I thought “what am I waiting for?!” Am I waiting for the heart attack?  Am I waiting for the diabetes? Am I waiting for my kids to have another intervention with me about putting the hamburger down Dad and taking a walk? What am I waiting for?  It made no sense. I saw a pattern of ‘I’ll do THIS after I do THIS’ or ‘when I hit THIS age’, etc…. I recently turned 40 and what was I waiting for?”

“Now that I’m 40 I’m at one of the lowest weights I’ve ever been in my life and what did I wait for? Now the biggest question is why did I wait so long to take this step?”

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

Weight Maintenance Strategies

Posted on August 29, 2016 by

“It’s ironic that we foinspiredcus on weight loss, when the longest phase of your journey is maintenance!”  

Your road to weight loss was challenging and required tremendous discipline.  Now, you’ve reached the Maintenance Phase.  This phase is a bit different than weight loss and requires some different skills. Here are a few weight maintenance strategies to help keep that weight off for good!

The 6 Keys to Long-Term Weight Control:

EATING:

*Think PROTEIN first because it’s satisfying and harder to digest. Protein also increases the release of hormones that promote weight loss:  growth hormone (helps to preserve lean body mass and keep metabolism up) and glucagon (tells the body to mobilize fat).

*Follow a structured pattern of eating:  Breakfast, Lunch, and Supper with small snacks in between.

*Don’t swear off dessert entirely.  Use the 3-bite rule.

*Avoid banking calories:  It’s ineffective to starve all day so you indulge at your favorite restaurant for supper.  This is a recipe for disaster because going hungry for several hours sets you up for a pig-out.

*The Scale:  Weight yourself twice a week.

*Go back to basics:  If you’ve put on weight, try doing a mini jump start (Weight & Inches shakes).

*Remember the CONCEPT of eating:  “How little can I eat and still be satisfied?”

DRINKING:

*We can’t survive without water and should be drinking throughout the day.  Surgical patients, however, shouldn’t drink and eat simultaneously. Staying hydrated with water can prevent mindless snacking/overeating. Carbohydrates and calories in alcoholic drinks add up quickly. Drink in moderation.

VITAMINS:

*Everyone should take pharmaceutical grade vitamins, especially if you’re restricting your calories.

*1st Tier Vitamins:  Multivitamin and Essential Fatty Acid (EFA’s.)

2nd Tier Vitamins:  B-Complex, magnesium, and Vit. D (about half the population is deficient).

SLEEPING:

*The most successful patients who have lost weight and maintained get 7 or more hours a sleep every night.

*Sleep is needed to recover from the day.

*Cortisol levels will remain elevated from sleep deprivation and make weight loss even more difficult.

EXERCISE:

*Exercise becomes even more essential during the maintenance phase of weight loss.

*It helps you preserve lean body mass and keep metabolism up (especially resistance training).

* Concentrate your workouts:  quality is more important than quantity.  Even 15 minutes of out-of-your-comfort-zone exercising can help maintain your fitness level.

*Pick activities you enjoy:  If dancing to Latin music in a zumba class sounds nightmarish, choose another format like Boot Camp or a High Intensity Interval class (HITT).  If you’re an avid outdoors person, find good running/walking trails, go hiking, or biking.

PERSONAL RESPONSIBILITY:

*Make a conscious decision every morning to stay on track and focus on staying healthy.

*Surround yourself with supportive people.

*Reward Yourself:  It’s fun to set personal goals and reward yourself along the way. But, it’s too risky to reward yourself with food.  For every 3 months of weight maintenance, you could go to the movies, buy a new outfit, or take a little vacation.

Weight maintenance is often more challenging than weight loss.  Ultimately, no one can do this but you.  We will help you and support you, but we can’t do the work for you.  If you’re continuing to struggle, call and set an appointment with one of the CFWLS counselors to get back on track.