Tag Archives: exercise

How Does Magnesium Help With Weight Loss?

Posted on July 23, 2018 by CFWLS

Magnesium is a mineral and everyone needs it. Is it a “magic bullet?” Maybe not quite but just about everyone can benefit from taking it. Most people don’t get enough magnesium. It’s very likely that if you got your blood levels checked your magnesium would be normal. It’s not your blood that needs magnesium. You need it in your tissues. Magnesium plays an essential role in over 300 bodily functions.

-You can’t produce ATP (energy) without magnesium. It’s essential to build strong bones.
-It also helps the formation of insulin-like growth factor, which is very important in muscle growth. So, we need it for growing muscles.
-It also helps improve stress hormones.
-It increases serotonin levels which helps with better sleep.
-It helps with overall relaxation and helps improve mood.
-It is very important for muscle relaxation. If you’re prone to muscle cramps or if you have a hard time going to sleep and can’t relax, magnesium can help.
-It’s also important in regulating blood sugar.
-It decreases inflammation, improves immune function, and improves and relieves constipation. -Magnesium is the working ingredient in Milk of Magnesia.

One of the things that can decrease your overall magnesium is caffeine. Phosphoric acid decreases magnesium. It’s in almost all sodas and steals magnesium so it’s not available in your tissues. Alcohol and chronic stress also steal magnesium. Some things we can avoid but others we can’t completely avoid.

The bottom line is that almost everyone can benefit from extra magnesium. So, how much or what should someone take? I encourage people to start with 500mgs a day. You may want to slowly increase that, especially if you’re prone to muscle cramps and tight muscles. You can take massive doses of magnesium as long as you have decent kidneys. So if you have kidney problems or poor kidney function then you do have to be careful with magnesium. If you don’t have kidney problems you can take big doses because your body will get rid of it if you get an excess. The way it gets rid of it is—well it relieves constipation! If you do have constipation just start taking 500 mgs of magnesium a day and just start increasing that.

Each day you can slowly go up. You’ll get to a level that keeps things regular for you. If you take too much, you’ll get loose bowl movements but that’s about it. I take about 1000 mgs of magnesium every day. If I stop taking it for a few days or I miss a few days I’m really prone to muscle cramps. If you’re prone to muscle cramps you know what I’m talking about. It’s misery! Magnesium probably isn’t the cure-all but it does help with better sleep, better mood, lowers stress, improves energy, improves flexibility, and prevents cramps. What’s not to like!?

And yes, we carry it in the Nutritional Store here at CFWLS! You can pick it up the next time you’re here or order it at: Mag-Potassium Aspartate – 100 Tabs

How Do I Guarantee My Results After Weight Loss Surgery?

Posted on June 18, 2018 by CFWLS

This 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:

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.
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).
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.
Make the most of the educational materials provided to you before and after surgery. At the Center 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!
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.
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:

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.
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.
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.
“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.
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.

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

Will I Have to Exercise After Weight Loss Surgery?

Posted on June 04, 2018 by CFWLS

The short answer is “Yes”. Exercise is extremely important following weight loss surgery because you will be losing weight at a rapid pace. Your body will try to fight this weight loss by attempting to store fat for this perceived starvation. Your body does this by burning muscle mass and storing fat. This is undesirable. To combat this effect, it is important to exercise regularly so that your metabolism is increased and your body burns fat rather than muscle mass.

If you decide to have weight loss surgery, you should seize this opportunity after surgery and integrate activity/exercise into your daily routine. This will not only help you through any plateaus, it will help you build muscle, enhance your metabolism and overall energy, and greatly influence your overall success.

I encourage walking beginning the day of surgery to improve circulation. Early walking forces the heart to pump blood throughout the body and prevents it from pooling in your legs which could cause clots that are potentially life threatening. The more walking you can do, the better. We ask that you avoid lifting heavy weights or doing sit-ups/abdominal crunches until you are at least 4 weeks from your surgery. Prior to that time, you may ride an exercise bike, or swim (not until 2 weeks from your surgery). When you choose your particular exercise program, make sure it incorporates weight training along with some form of aerobic/cardiovascular exercise.

Most everyone knows the benefits of exercise – it’s just doing it that is difficult. We all can find excuses (not enough time, not enjoyable/boring, inconvenient, lack of resources, don’t know how, etc…). The bottom line is that you must make time for exercise and make it a priority. This is easy to say, but hard to do.

The benefits of exercise are many. Some of these benefits include:

Decreased appetite
Decreased blood pressure
Decreased stress level
Reduced risk for development of heart disease
Reduced risk for colon and other cancers
Reduced depression and anxiety
Improved balance and independent living
Improved digestion
Improved self-esteem
Improved flexibility
Improved energy levels
Improved sleep pattern
Improved sexual satisfaction
Improved overall quality of life

So you may logically understand the benefits of exercise. If you still choose not to exercise, you must ask yourself “why?” Determine your roadblocks to exercise and then identify solutions to the roadblock. Once you “get the fever” for exercise after doing some form on a regular basis, you will wonder why you didn’t do it earlier. If you choose weight loss surgery, you are making a life changing decision. Maximize the benefits of this decision and commit to a regular exercise program. You will not regret it. Your weight loss will be enhanced and your overall quality of life improved.

It does take time and effort to get started. In addition, after you have had surgery, you may have some feelings of fatigue for the first one to three months after surgery. Until you can begin a more vigorous exercise program (4 weeks after surgery), walk as much as possible. If you are unable to walk due to a health problem/disability, perform as much upper body exercise as you can tolerate using light weights (until 4 weeks after surgery). If you have cardiac/respiratory problems, be sure to obtain clearance for starting an exercise program from your primary care physician and/or specialist.

Choose a fitness program that will work for you. It should be tailored to your specific needs, abilities, preferences and activities that you will enjoy. Otherwise, you will be tempted to quit.

Remember that at the Center for Weight Loss Success, we love making fitness fun and specialize in starting wherever you are. We work privately with our patients and offer three personal training sessions as a part of their Weight Management University for Weight Loss Surgery™ program. Our certified trainers love working with clients at all levels of fitness. You can also participate in our Group Fitness classes as a part of your program. Remember, you are not alone. Please use these resources available with your experienced bariatric surgeon/center to enhance your weight loss and improve your overall health and metabolism.

When starting a workout program, take it easy. Be sure to gradually work up to at least 30 minutes of vigorous exercise three or more times a week. Stick to it and strive to make exercise a habit (usually considered a habit once performed regularly for at least three months)! You won’t see dramatic changes overnight but you will see dramatic changes over time.

When you exercise, be sure to warm-up prior to the activity and cool down/stretch after the activity. Do not lift too much weight (increase weight gradually), and remain hydrated – be sure to drink water before and after your workout.

How Soon Can I Go Back to Work After Weight Loss Surgery?

Posted on May 21, 2018 by CFWLS

This decision regarding how soon you go back to work after weight loss surgery will need to be made by your surgeon. He/she is best equipped to determine your return to work date since they know what procedure you had, any other health problems that you have and your recovery status. However, in general, after a minimally invasive procedure without any complications, you will be able to return to work (with lifting restrictions for 2 weeks) within 1 week after surgery. I recommend you take 2 weeks off after surgery so that you can adjust to your initial liquid diet in your own environment but I certainly have had people go back to work much sooner without difficulty. Once again, it goes back to your level of preparedness, your motivation, your healing and your mental attitude.

What is Life Like After Weight Loss Surgery?

Posted on April 30, 2018 by CFWLS

Your 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 CFWLS

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.

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:

How do I prepare for weight loss surgery?

Posted on April 16, 2018 by CFWLS

How 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.

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Is Weight Loss Surgery Right for Me?

Posted on March 12, 2018 by CFWLS

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).⁵In 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 CFWLS

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 CFWLS

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 DAY
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.

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.

Contributed by Spring Teller, CPT, Group Instructor

Thanks to Dr. Clark...

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: