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Tag Archives: accountability

How Do I Guarantee My Results After Weight Loss Surgery?

Posted on June 18, 2018 by

everydayThis is a great question and one that isn’t asked often enough.  Understandably, your initial focus is usually on researching the available surgical options.  After that, your next focus tends to be who will perform your surgery, where your surgery will be performed and how much it will cost.  Unfortunately, the focus doesn’t usually turn to one of the most important considerations – what you need to do to guarantee your results after weight loss surgery.

The reality is that everyone loses weight after weight  loss surgery (particularly with the gastric bypass and sleeve gastrectomy procedures).  It’s exciting!  It’s rewarding!  It’s awesome!  But…eventually…your weight loss slows down and you will plateau.  Don’t despair, with proper support and guidance, you can get through plateaus and the final plateau will ideally be somewhere just above your ideal body weight.

This occurs, especially if you use the time after surgery (particularly the first year) to not only lose weight, but learn how to modify your mindset and your lifestyle habits…for good!  If you do this, your potential for true long-term success is exponentially increased.  Remember, weight loss surgery is a tool to lose weight.  If you don’t fully understand how to properly use your tool, your results can be compromised.  Instead, why not optimize your results?  This is where your post-operative comprehensive program comes in.  Don’t skip this important aspect of your research process prior to surgery.

This may be disheartening to hear because you might think of weight loss surgery as a guarantee.  Don’t get me wrong, I see success each and every day and it is truly amazing!  However, weight loss surgery is not a magic bullet.  Long term success requires long-term changes.  Don’t worry though.  With proper comprehensive support, this process is not only rewarding and fulfilling, it is actually fun!

So…What should you do after weight loss surgery to guarantee your results?  This was reviewed somewhat in Chapter 10 but I am going to expand this explanation.  I will begin with identifying the most common things you should be doing and then I will take a slightly different approach and share with you the five most common culprits to poor/slower weight loss or eventual weight re-gain.

In addition to the actions described in Chapter 10, your post weight loss surgery steps to success should include:

  1. Don’t miss your post-operative visits with your surgeon. It is important for him/her to monitor your recovery and progress.  Sometimes people avoid their visits because either they are feeling so great, they don’t think they need to be seen or they are struggling and too embarrassed to see their surgeon due to a perceived sense of failure.  Unfortunately, this is the time you REALLY need to come in for your visits.  If you feel great, you can confirm your progress and celebrate even more.  If you are doing well, your surgeon WANTS to see you and celebrate with you as well.  If you are struggling, your surgeon WANTS to see you to help you identify the reason(s) why you are struggling.  It is best if this occurs as early as possible so you can take necessary actions to get back on track as soon as possible. You are not alone and recommendations can usually be determined quickly.  You can leave with a plan in hand and the confidence you need to master the use of your new tool and get back on your path to success.
  2. Don’t miss any scheduled visits with your primary care provider. This is particularly important if you are on any medications that need to be adjusted as you lose weight (i.e. hypertension and diabetes medications).
  3. Don’t miss any scheduled visits with your team of weight loss coaches. Included in comprehensive programs such as the one offered at the Center for Weight Loss Success, you will also be coached by a dietician, weight loss coach and/or personal trainer.  These professionals help you navigate the specific barriers or situations that may impede your optimal progress.  They will also keep you on track and guide you through this life changing experience.  In addition, your team loves to help you celebrate your success and assist you to avoid pitfalls and create new habits that keep you headed in the right direction.
  4. Make the most of the educational materials provided to you before and after surgery. At the WMU4WLS hardcover 2018 whiteCenter for Weight Loss Success, you receive a comprehensive  pre-operative and post-operative learning series called Weight Management University for Weight Loss Surgery™.  This program is reviewed at your office visits guides you each step of the way for the first 12 months after surgery.  Each monthly module explains what to expect that month, what to expect the next month, success stories, recipes and educational materials explaining what you need to know.  They also include information regarding nutrition, metabolism, fitness and other topics that assist you to attain your optimal success.  The modules are supported videos in your membership site and homework assignments that help put it all together.  This comprehensive system is well received by patients.  By the end of your first year after surgery, you will feel as if you have earned a new degree in weight loss surgery!  No matter what learning method you prefer, all bases are covered so dive on in and enjoy!
  5. Attend the support group provided by your experienced surgeon/center. These are generally offered in a group setting and often supplemented with online support as well.
  6. Surround yourself with positive and supportive people who have healthy behaviors. Beware of saboteurs.  There will usually be someone at work or at home who intentionally or unintentionally attempts to sabotage your new way of life.  Sabotage comes in many forms.  Here are a few strategies for dealing with the most common types:
    • Self-Sabotage: Hard to admit, but sometimes we are our own worst enemies. Do you have an internal dialogue that sounds like a tug of war between something you want to do and a rationalization as to why you can’t possibly do that today (better known as excuses)? It all starts with a realistic goal, a realistic plan and realizing that you are in control of your own behavior.  Try replacing the word “can’t” with the word “won’t” the next time that happens and your “self-talk” will begin to change!
    • Family/Friends: You like to think they are all supportive but the reality is that those we count on the most for support are often the ones encouraging a “treat”, “celebration”, “one more bite” or those trigger foods that you can’t say no to. The truth is that you are vulnerable right now and they need to understand your dedication to your goal.  You may need to have a “heart-to-heart” asking for their support. Be assertive, keep your goals handy, put treats out of site or give them away, focus on activities rather than food events.  At parties, focus on conversation and go in with a plan of attack you know you can stick to.
    • Vacations: Time away should be a time to enjoy and relax. However, be careful about your sabotaging thoughts to “let loose”, “do nothing” or “blow it out for the week”.  You can have fun in moderation, incorporate a new sport or activity, enjoy new foods (focus on protein, new vegetables or fruit) and feel great by working in a long walk, run or visit to the fitness center at that great resort!
    • Office Life:  Why is it that your office has to celebrate every event with cakes, cookies & donuts?  Let your co-workers know you are trying to get healthier and welcome them to join you.  Start a new office healthy thinking initiative. Avoid trips to the snack-laden break room and take your break outside.  Make a point not to eat at your desk or if you have to, only bring things you know fit into your plan. Keep a stretch band or small weights at your desk to use.  You could use eight different muscle groups in an eight-hour day!
    • Holidays/Parties: We need to celebrate life!  It can be done though without all of the focus being on food and/or alcohol (which diminishes our sense of control).  Plan for the event ahead of time and don’t go hungry.  You will be less tempted. Plan on picking one or two special food items, giving yourself permission to sample what is there…you don’t want to feel deprived.  Keep your alcohol consumption absent or to a minimum and stay hydrated with water with a twist of lemon or lime.  Hold your drink in your dominant hand to avoid picking at food and talk to others…it’s harder to eat while you are talking.

You can overcome these problem areas!  Make sure you identify what is risky for you so you can have a game plan to combat the situation(s).  Don’t prevent yourself from enjoying life but sometimes (especially early on in your weight loss until new habits are developed) it is easiest to limit exposure, make small strides, build your confidence and then celebrate your success!

Another way to look at how to achieve long-term success is to know and understand the most common reasons you might not get the results you desire and what to do about them.  Below are the five most common culprits to poor/slower weight loss or eventual weight re-gain:

  1. Depression – Emotional health is as important as physical health.  Although depression is not a problem for most after surgery, it can be a significant deterrent to optimal weight loss.  It is important to identify depression (admit that it is ok) and seek appropriate treatment so you can move on with your weight loss journey.
  2. Not Exercising – We require each of you to complete a fitness evaluation with a personal trainer which is included with the program.  The reason for this is because we believe some form of consistent exercise is essential for optimal success.  You should determine what form of exercise is right for you and begin your exercise plan before surgery.  We cannot over-emphasize the importance of this factor.  Although most find it difficult to begin an exercise plan, those that take that plunge never regret it.  It can only enhance your weight loss experience and progress.
  3. Drinking High Calorie Liquids – Many do not realize the excessive amount of sugar and calories contained in some liquids (i.e. Gatorade, Juice, Soda).  As a result, you may “waste” calories on such liquids.  This can significantly impede your weight loss.  It is better to choose water, water with lemon, Fruit2O, Crystal Light or other low or no calorie drink options.
  4. “Grazing” – After the first 2 months or so, you should have progressed to three meals per day with some higher protein snacks in between.  If not, you may develop the habit of “grazing” or eating throughout the day.  If this is the case, you tend to take in a significantly higher amount of calories throughout the day (more than what your body needs).  This will slow down your weight loss and can potentially cause weight re-gain.  Please guard yourself against such habits.
  5. Eating and Drinking at the Same Time – When you eat and drink at the same time, the food is “washed through” the stomach quickly.  It is important to hydrate yourself by drinking a low/no calorie beverage approximately 30 minutes prior to eating.  In this way, your hunger will be decreased.  When you eat, you should not drink at the same time.  As a result, your “pouch” will remain fuller for a longer period of time.  Thus, you will remain satisfied for a longer period of time.  Be sure to stop eating before you truly feel “full”.  It is a slow communication from your stomach to your brain to indicate a feeling of fullness.  Thus, you may overeat and realize it too late.  This can be a very uncomfortable feeling.

So although you may be focusing on the surgery itself, you will be doing yourself a big favor by not neglecting your post-operative plan.  Use these tips and don’t forget to enjoy this journey of self-discovery.

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Rhonda’s Opinion:  Make yourself a priority and it will work.

What if I Lose Too Much Weight After Weight Loss Surgery?

Posted on May 28, 2018 by

mind over matterYou wouldn’t think this would be a commonly asked question but it is.  You may have heard a horror story about a “person who had weight loss surgery and lost so much weight that they look pale, weak and all of their skin sags”.   This is by far the exception and not the norm.

Weight loss after weight loss surgery is consistent and rapid (primarily with the gastric bypass and sleeve gastrectomy procedures and not as rapid with the laparoscopic adjustable gastric banding procedure).  Eventually, the body recognizes this rapid weight loss and as a protective mechanism, will slow down your metabolism and you will experience a plateau.  By following your prescribed eating plan (we make it as simple as possible) and incorporating fitness, you can work through these plateaus.  Once you get closer to your goal weight, the body naturally stabilizes at an appropriate weight even if you continue with a lower food intake (if it is the right combination of macronutrients and overall calories).  The industry commonly calls this the “set point”.  If you did continue to lose weight and appear as if you were dropping below your ideal body weight (rare), we can teach you how to use your “tool” to gain weight as well.

If you looked like the person described previously, you would need to be sure you were following up with your experienced bariatric surgeon.  Some things that can contribute to such a situation include poor nutrition, lack of an adequate amount of protein, not taking your daily vitamin, iron deficiency, smoking, depression or a physical malabsorption problem.  Again, this is a rare situation.  If you follow the prescribed post-operative comprehensive program set forth by your experienced bariatric surgeon/center this would be avoided.

CFWLS-Rhonda-04

Rhonda’s Opinion:  I actually did lose a little too much weight but worked with Dr. Clark and a trainer to gain back muscle.  The great thing is that now YOU have CONTROL!!!

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

Two Things to Remember About Eating and Weight Loss

Posted on October 09, 2017 by

2017-03-29_17.13.23_smaller squareI’m going to talk about my two favorite eating rules. Eating rules can help you keep on your dietary plan. They don’t make it easier to do, but they’re fairly simple.

The first one is always sit down at a specific location to eat. It doesn’t matter if it’s a snack or a meal.  Always sit down and always have it be a specific location. Eat at a specific location in your home. It gets rid of that eating on the run or eating over the kitchen sink. There are some specific decisions that have to be made.  You’re physically going to get the food, sit down, and eat it in a specific location. That’s the first eating rule.

Number two is always use utensils. This requires more decisions.  Even if it is finger food (which typically isn’t what I call eating clean), you still have to use utensils.  If it’s an Oreo or chips, you have to sit down at a certain place, and you have to use utensils. If you can do this, they’re very simple rules. Simple doesn’t necessarily mean easy. If you can do this, you’ll find it easier to stick to your dietary plan. Multiple decisions have to be made in order to get there. So when you are potentially “straying”, you’ve got multiple decisions points that you can actually change your mind.

Number one, sit in a specific location. 

Number two, always use utensils. 

The Best Weigh In Routine – Part 2

Posted on October 02, 2017 by

Dr C with tie croppedI want to complete the video I made last week which was about routine weighing. Should you weigh yourself routinely or not?  My inclination is, yes, people ought to weigh themselves regularly. I think people should weigh themselves daily.

I want to talk about what the real reason is for weighing yourself daily. Especially if you’re in a weight loss program, whether you’ve had surgery or you’re in the middle of a weight loss plan, I encourage people to weigh themselves daily. During the weight loss program, you’re not just weighing yourself to watch the pounds come off. The real reason to weigh daily is to get in the habit of weighing yourself routinely for maintenance.

Maintenance is hard.  It’s actually harder than weight loss. So, you want to get in the habit of weighing yourself routinely during the weight loss plan so that you’re doing it for maintenance. If you weight yourself daily during maintenance you’ll notice little fluctuations.  If you notice little fluctuations you can look back on that 24 hours and figure out, “What did I do differently during those 24 hours that would affect today’s weight?”  Typically there is going to be something. You’ll be able to figure that out a lot easier if you’re weighing yourself routinely (daily).  If you try to look back a week’s period of time you really have no idea what you did differently. So, this is the reason you want to weigh yourself routinely so you can have those little fluctuations under control.

Maintenance, as I mentioned, is harder than weight loss. It’s easier to make little modifications by looking back over the past 24 hours to figure out what you did differently and then modify what you’re doing.  You can change that fairly easily. So that’s why you should weigh yourself daily.  It’s so that you can be in the habit of doing it for maintenance.

Stop in anytime to check your BCA – and don’t forget to add those pounds to the total on our home page!

 

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: https://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.

If you bite it, you must write it…

Posted on July 11, 2016 by

Weight Loss Mobile appYour food diary is a vital tool on your journey to lose weight.  Technological advances have made journaling so much easier and convenient.  Have you downloaded our free mobile app?  It tracks your food & fitness as well as water & weight loss progress!  Don’t have a smart phone? Good old fashioned pen and paper work just fine too. Some people claim that journaling is time-consuming and cumbersome.  The facts are that people who keep daily food diaries are much more successful with weight loss than those who don’t document.

Keeping a generic diary to record feelings and events can help with expressing emotions, aid in self-growth, and appreciating success and mistakes. Use a food/drink journal to increase awareness of your emotions in addition to what you’re putting in your mouth.  Here’s our top 5 reasons to keep a food diary:

  1. Helps to identify areas where changes need to be made
  2. Makes you cognizant of stressful, mindless eating
  3. Helps to pinpoint patterns of over-eating
  4. Provides an understanding of the source of calories
  5. Reveals where the surplus or deficit (protein or carbs) is

Dr. Clark and the counselors at the Center for Weight Loss Success especially want our patients to document protein, carbohydrates, and calories. We’re better able to provide support and assistance if we know exactly what you’re ingesting.

Don’t let the amount of calories you consume and where they’re coming from be a big mystery. Knowledge is power, and hiding from the truth isn’t going to bring you any closer to your ideal weight.  A recent study revealed people who kept a food journal six days a week lost almost twice as much as those who only recorded one day or less. This information is very impactful and advantageous. If you’re walking through the kitchen and feel like reaching for a cookie, you might think again if you have to record it!

Be accurate and honest when recording in your food diary.  If it goes in your mouth, it must be recorded.  All the “extras” add up.  For example, we recently had a medical client who was faithfully recording everything he ate daily, or so we thought.  It turned out, he had neglected to write down the dried cranberries he was sprinkling on his salad every day.  Those additional 25 grams of carbs and 20 grams of sugar made a big difference with his weight loss. Once discovered, the scale started moving again!

Tracking your intake may seem a bit time-consuming but pays big dividends and becomes easier with each passing day.  Take charge of your health!

Download the CFWLS free mobile app for iPhone at the App Store or for Androids at the Marketplace.

Change It Up When You Hit A Weight Loss Plateau

Posted on September 14, 2015 by

changeSuccess is a great thing but it is a rare person who doesn’t experience a plateau somewhere along the way.  You likely know how frustrating that can be!  Plateaus can kill your motivation, so the first thing you need to do is to take your focus off the scale. Your body is highly adaptive and goes through periods of adjustment. This would be a good time to concentrate on your behaviors and use alternative ways to measure your progress (i.e. your measurements or how your clothes are fitting).  If you hang in there, you will find that your inches will continue to shrink in spite of your weight staying stubbornly at the same number.  Just remember the word CHANGE.  You will need to “change it up” to work through your plateau.

With regards to what you are eating, below are a few quick “change” tips for continued success:

  • Change the frequency of your meals.  If you are currently eating 3 meals a day, save some of those calories for snacks in between meals and give your metabolic rate a boost.
  • Try to change what you are eating.  If you are having a carbohydrate snack mid-afternoon, try replacing it with a protein one and try moving your foods around and introducing new ones.
  • Surprise your body with calorie cycling.  While maintaining the same weekly calorie intake, vary it from day to day.  For example, if your daily intake is 1500 calories, try having 1200 one day and 1800 the next.

Combine these eating tips with the right attitude and fitness “change”, you will be happy as the scale soon reflects your efforts.

 

Doc Weight Loss – Weight Loss Tips to Use Right Now

Posted on February 25, 2015 by