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Tag Archives: self esteem

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!

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

 

 

What if my insurance doesn’t cover weight loss surgery?

Posted on April 09, 2018 by

If your insurance doesn’t cover weight loss surgery, you are not alone.  Unfortunately, according to the American Society for Metabolic and Bariatric Surgery, less than 1 percent of those who meet the criteria for surgery actually have surgery5.   A big reason for this is lack of insurance coverage.

If you find you do not have insurance coverage, there are self-pay options available (some more affordable than others).  The self-pay cost of weight loss surgery procedures varies by the type of procedure and geographical area in which it is offered (urban areas tend to have a higher fee).  Generally speaking, the average cost for a gastric bypass ranges from $18,000 to $25,000, while the adjustable gastric banding surgery costs anywhere from $17,000 to $30,000.  The sleeve gastrectomy procedure is newer and a price range is not as readily available.  A ball Park Range is anywhere from $14,000 to $22,000.  The price range is also influenced by the supportive program aspects that may or may not be included, the number of follow-up visits, and for the laparoscopic adjustable banding, whether or not any adjustments are included.

The self-pay cost of weight loss surgery generally includes the cost of anesthesia, the hospital facility fee and the surgeon’s fee.  There may also be additional costs for diet and fitness plans, behavioral modification therapy and nutritional products before and/or after surgery.  However, some fees include these services.  For example, at the Center for Weight Loss Success, our comprehensive weight loss surgery pricing including the costs for anesthesia, the hospital and the surgeon is as follows:

  • Gastric Sleeve – $13,995.00
  • Laparoscopic Adjustable Gastric Band – $16,995.00
  • Gastric Bypass – $18,995

However, in addition, an exclusive comprehensive 12 month program is included with these fees.  It is called Weight Management University for Weight Loss Surgery™ and includes the following:

WMU4WLS

You may be surprised that all of these products/services are included, but it’s the right thing to do for optimal long term results and has resulted in a high degree of patient satisfaction and improved outcomes.  For those that travel for surgery, some services are offered online instead of on-site.  No matter who you choose as your bariatric surgeon, make sure that there is a comprehensive program available and ongoing support prior, during and after surgery.

Also, most experienced bariatric surgeons/centers have financing options available.  You will want to verify this and explore your options.  How much is adding 5-7 years of quality life worth to you?

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Rhonda’s Opinion:  You will find a way to pay for it…I did and I did not make very much money at the time at all.  You are worth it and Dr. Clark’s program is one of the most comprehensive and affordable programs available anywhere. 

 

Self-Pay Weight Loss Surgery is common – we offer the most comprehensive and affordable options on the East Coast!  Learn more at: Self-Pay Surgery

Will My Insurance Cover Weight Loss Surgery?

Posted on April 02, 2018 by

Insurance coverage for weight loss surgery varies by state and by the insurance provider.  While some insurers may cover the entire bill, many public or private insurance companies will pay a percentage (usually around 80%) of what is considered “customary and usual” for the surgery as determined by the insurance company.  The first step if you are considering weight loss surgery is to contact your insurance provider (use the provider number on your insurance card) and ask “Is weight loss surgery a covered benefit under my policy?”  Many policies require that the employer providing the policy purchase a “Ryder” for weight loss surgery.  Thus, you might also want to ask “Do I have the Ryder for weight loss surgery on my policy?”  The employer must purchase this Ryder for everyone that is covered under the plan, not just a select few.  There are a number of factors that play into this decision for employers.  However, generally speaking, employers who understand the value of weight loss and the employee benefits (improved/resolved co-morbidities, lower health care and medication costs, less time missed from work and increased productivity to name a few) are more likely to purchase the weight loss surgery Ryder.

"My insurance didn't cover Weight Loss Surgery, but I didn't let that stop me!" Allen Fabijan,  'Some Guy Named Allen' from 106.1

“My insurance didn’t cover Weight Loss Surgery, but I didn’t let that stop me!”
Allen Fabijan, ‘Some Guy Named Allen’ from 106.1

If your initial attempt to authorize coverage is denied, you can appeal, and you should initiate your appeal immediately.   Your experienced bariatric surgeon/center will assist you with this process.  It makes good fiscal sense for your insurer to foot the bill for your weight loss surgery.   According to the Obesity Action Coalition, the upfront costs of weight loss surgery are paid off in three and a half years, due to hospitalization cost savings.  What’s more, the cost of drugs for people with diabetes and high blood pressure plummet following weight loss surgery.  Many are able to stop taking such medications altogether as their blood sugar and blood pressure return to normal levels after weight loss6.

Medicare, the U.S. government health plan as know today for people 65 years of age or older states it will pay for three types of weight loss surgery for patients who are treated in “high-volume” centers that achieve low mortality rates.  The three types of surgeries as we know it today include:

  • The Roux-en-Y bypass
  • Open and laparoscopic biliopancreatic diversions
  • Laparoscopic adjustable gastric banding

An experienced bariatric surgeon/center can guide you through the Medicare requirements that need to be documented prior to scheduling surgery.  Medicare does not pre-authorize weight loss surgery so you will need to make sure all requirements are met prior to surgery and submitted properly with your claim.  Some private insurers require a letter of medical necessity from a doctor before they will agree to pay for weight loss surgery.  However, Medicare does not require pre-certification and does not pre-authorize weight loss surgery.  As a result, many surgeons may ask Medicare patients to sign a contract stating that they will pay for any costs that Medicare does not cover after processing the claim.  You can find out your specific requirements regarding diet history by contacting your local Medicare provider. However, at the time of this publication, weight loss surgery is an option for Medicare beneficiaries if they have a body mass index (BMI) of 35, with at least one health problem related to obesity such as heart disease or diabetes.  As you are aware, governmental insurance is currently under debate and potential revision.  Thus, you will want to work closely with your experienced bariatric surgeon/center.

6Obesity Action Coalition website. Fact Sheet: Why it makes sense to provide treatment for obesity through bariatric surgery.

Rhonda’s Opinion:  It wasn’t covered by my insurance – that’s ok – just do it and move into the future.  As I said earlier, you should qualify yourself instead of letting a stranger at an insurance company make your health decisions for you.

Dr. Clark and the Center for Weight Loss Success offer the lowest cost options on the East Coast.  Learn more at: Self Pay Surgery

Is Weight Loss Surgery Reversible?

Posted on March 26, 2018 by

chance or choiceIs weight loss surgery reversible? The answer is “yes” and “no” depending upon the type of weight loss surgery procedure that is performed.  Again, the purpose here is not to create confusion, but the bottom line is that you should not go into weight loss surgery with the mindset that it is reversible.  First time (primary) weight loss procedures have risk.  Secondary operations have a much higher risk primarily due to potential scar tissue, potential hernia formation and the fact that your anatomy has already been altered to a certain degree depending upon the type of primary operation performed.

Weight loss surgery may be reversible for the adjustable gastric banding procedure since the device can be removed.  With the gastric bypass, it is anatomically reversible since the parts of the stomach and small intestine can technically be put together again, but it is not recommended and carries a higher degree of risk.  For the sleeve gastrectomy, this procedure is not reversible since the portion of the stomach that is removed in order to create your new “medium banana sized” pouch cannot be replaced.

You have to go back to your need, your desire and your motivation for surgery.  It’s a commitment that can reap benefits beyond your imagination.  Fear is natural and you have to make sure you have done your research and you are as comfortable as possible with your decision.  A certain amount of anxiety is actually desirable.  It usually means that you realize you are making an important decision that will require a behavioral change (which is scary) but if you choose carefully and surround yourself with supportive people and proactively prepare for the potential obstacles, success will follow.

View our free Weight Loss Webinar now – or reserve your spot at our next on-site Weight Loss Seminar!

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Rhonda’s Opinion:  I don’t want to ruin a great thing!

Should Weight Loss Surgery be My Last Resort?

Posted on March 19, 2018 by

MaryYou may think this is a strong statement but…ABSOLUTELY NOT!  However, weight loss surgery shouldn’t be your first option either.  The purpose here is not to create confusion but to reinforce the fact that for people who are morbidly obese and have tried other nutritional, behavioral and fitness programs without success, weight loss surgery can be a great option.

An ideal candidate is someone who is somewhere between 75 and 150 pounds over their ideal body weight.  As your weight increases, generally so does the incidence of other health problems.  With the additional weight and health problems, your risk for weight loss surgery increases significantly as well.   Thus, you take the risks associated with surgery and increase them which is not the most desirable situation for your or your surgeon.

The fear and negative connotations surrounding weight loss surgery has significantly decreased since 1994 when I began my weight loss surgery career.  Thank goodness!  In addition, the procedures have evolved and become safer and more effective.  However, the higher your BMI and co-morbid conditions (other health problems) the higher your surgical risk will be.  In addition, the higher the BMI and co-morbid conditions, the higher the possibility is that you may not be a candidate for weight loss surgery.

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Rhonda’s Opinion:  I should have done surgery a long time ago before I yo-yoed all those years.

 

View our Weight Loss Surgery Webinar now!

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.

Weight Loss Surgery Has Changed My Life and It Can Change Yours Too

Posted on August 28, 2017 by

Allen Fabijan water skiingMeet 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!

 “There’s a million ways that weight loss has changed my life. I can bend down and pick up my shoes and socks so much more easily now.  Now I have no excuse to tell my wife as to why they haven’t been picked up! It’s the tiny tasks that make the difference. The first time after surgery I got on an airplane, I didn’t need a seatbelt extender.  The first time I went out to a restaurant and I didn’t have to slide the seat back. For the first time, I felt like people weren’t wondering what my beautiful wife was doing with a guy like me. It’s the silly things that really shouldn’t matter, but do.”

“Anyone who’s dealing with a weight problem knows exactly what I’m talking about.  To be able to go and buy clothes that are somewhat in fashion means all the difference in the world. To be able to go to a store and find something that fits me and not have to sneak off to the XXXL section of the store has been fantastic. The worry over not worrying about whether I’m having a heart attack or heartburn has now dissipated. I came off one of my blood pressure medications.  I got up one morning and played 18 holes of golf and then went home and my wife and I hopped on mountain bikes and road all the way to the North Carolina line.  I had even been to the gym earlier that morning.  That would have NEVER happened before. It was hilarious that we packed that all in one day. I was sore the next day.  I’m not going to lie to you!  My activity level is up. I enjoy walking now.  It’s affected every aspect of my life. Peace of mind is probably the biggest. It’s great to wake up in the morning and not have to worry about having an extra 200 pounds on my body.  Am I going to die today? That’s a real fear and real thought that went through my head.”  

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/

What I Have to Share About Weight Loss Surgery

Posted on August 21, 2017 by

Dr. Thomas W. Clark and Allen FabijanMeet 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!

“Some people are worried about getting surgery.  I’m not a guy who likes to get surgery. I don’t know anyone who really does. It wasn’t bad. It REALLY wasn’t bad! I’m surprised at how bad it really wasn’t. I was back to work in 3 or 4 days. I don’t know if Dr. Clark recommends that or not! But I only talk for a living. I’m not saying go grab a jackhammer! The recovery wasn’t bad. It was totally something I could have done a lot sooner and wish I would have done sooner.”

“The whole process from consultation until I was at home in bed recovering was exactly the way the support staff and Dr. Clark told me it would be. It was exactly the way it is. I would say don’t let the fact that it’s a medical procedure hold you back. It was actually a breeze. I only used one pain pill. I didn’t even need it.  That was my experience and I would tell anybody that it’s not scary and recovery is a lot easier than you think it is.”     

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.