HI there and thanks for sharing your experience. I see that you also contributed your thoughts on my discussion group concerning what to tell Mrs. Obama. I'm so glad that documentary you noted was an eye opener.
In your own weight journey, physical fitness is key to sustained weight reduction for many reason. You used the term "addicted" when you referred to your cycling. You're right. You were transferring your food addiction to the sugary/fatty/salty food combos (see THE HUNGER FIX book) to this activity. This is critical transition and needs to hold. So even though you changed up your nutrition for the better, please keep it going with physical activity. All science shows that you need to keep moving to keep the weight controlled for the long term.
FitPal is great as is LoseIt. Accountability and tracking are essential for permanent weight loss and optimal management.
Thanks once again for sharing your story and your recommendation about the documentary.
Hi and thanks so much for your posting. I wholeheartedly agree with you. The documentary should be seen by everyone. It's a very profound look at what and how we eat presently. It's also been an eye opener for people who need to see the inside story on our meat based eating, as well as our pals the sugary/fatty/salty food combos that hijack our reward center (see the book The Hunger Fix).
The White House team is looking for ways to promote healthier eating habits. They also have to dance around the food and beverage lobbyists, rules, regs etc that make change a real challenge in our bureaucracy. We are getting this message to Mrs. Obama and her own team to keep educating people to make better choices and vote with their feet and shopping carts.
Thanks so much for your input. People change when a tipping point of education and awareness finally occur.
Hi and thanks for your posting. You need to march back into your doctor's office and have a consultation with their nutritionist. All credible bariatric offices have an in-house nutrition expert usually a registered dietitian. You must do this as they are responsible for you post op and should be tracking your progress. Be assertive and demand this as this is routine follow up. It hasn't even been a month so you're covered.
You should be logging everything you eat, including how much you're consuming at every feeding time. You should be on your multivitamins as well and hydrating appropriately. This food log needs to be examined by the nutritionist. Are you physically active? Again, the bariatric office should be providing those guidelines as well. Walking is best and it should be going on every day.
Weight reduction postop is a tricky thing with bariatric surgery. Everyone's experience is unique. At some point, and it could be at 22 pounds or 122 pounds, a plateau often occurs. This is why you need to be carefully observing what you're doing as you go along, as adjustments need to be made.
It's imperative that you steer completely clear of any refined or processed sugars. Make certain you're not undereating as that will cool down your metabolism, another reason for slow or interrupted weight loss. Smaller feedings of a balance of lean and healthy protein, carb and fat throughout the day help to stave that off.
Call your doc's office today and get in as soon as possible. Bring your logs with you.
Hi and thanks for your reply. All foods have a calorie count. Cooks have to keep tabs on calories as well. Most apps have excellent calorie counts for raw foods. The Food and Fitness Planner I mentioned will take all of this into consideration as well. LostIt and FitPal are great. Calorie King is terrific to keep tabs. Regarding the eggs, I wouldn't rely so heavily upon whole eggs for your protein source. If you like them, and your cholesterol is normal and there's no history of heart disease in your family, on a daily basis you could try using one whole egg and the rest egg whites for your cooking purposes. The Planner has an entire vegetarian option with comprehensive recipes and ways to customize your home cooking. Have a look and i think you'll find it very helpful.
Hi and thanks so much for your posting. If you have mobility with your upper body, there are plenty of exercises you can do. These are often referred to as chair exercises, minus the use of your legs (which I assume you cannot use at all). Make sure to log onto the WebMD Fitness Video and Slide archive for a more detailed description of specific exercises.
You'll be concentrating on strengthening your core by contracting and releasing your muscles, optimizing your posture. This also helps you back muscles as well. Slouching can be a real problem and places too much of a burden on your vertebral column causing eventual collapse.
The next set of muscles are your chest (pecs) and shoulders (deltoids). This is then followed by your smaller muscles which are your biceps and triceps. You'll be adding in neck stretches and reaching up high above your head stretches.
If you do have any mobility with your legs, of course you'd add leg straightening and quad strengthening work with simple leg raises. Back stretches include leg straightening and reaching out to touch your toes.
Zumba has a great chair exercise program on DVD. Do what you can to their wonderful music. Meanwhile WebMD has a wonderful archive so log onto it now and start organizing your simple plan.
You should try to do a simple regimen every day to keep your muscles in shape. Muscles melt away very quickly as you age so all of this is important to address right away.
Hi there and thanks for your thoughts. I'd love to see your list expanded by more people as well. It's a great way to understand how people truly live.
Here are some more:
1) Open their fridge and freezer 2) Take a look inside their car 3) Take a brisk walk with them (sorry, I'm not a golfer) 4) Look inside the trash can 5) Invite them to the gym with you 6) Go grocery shopping with them 7) Listen carefully for how they refer to themselves
Clearly there's plenty more. Hope others can chime in.
Hi and thanks so much for your posting. It's great to know you got the wake up call and are now going to help yourself with lifestyle changes. This is all great. As you embark on this, please make certain you're coordinating all of this with your medical team. I'm not sure if you're already on BP meds or any other meds so please check in with them and team up on your plan.
Log onto the WebMD Food and Fitness Planner and input your current info. You'll be provided with a customized strategy to help you get going and stay on track.
Simple things you can start doing right now:
Get up and walk every single day you can, logging in 10,000 steps a day as a goal. Grab a pedometer which you can get anywhere. Or if you want to be fancy, the Nike Fuel wristband to track all of your activity. There are lots of ways to do this and you can check fitness apps for your smartphone as well. Walking is terrific for reducing your BP as well as sugar and cholesterol. Consistency is key to success.
Eliminate or significantly reduce your intake of refined sugar. Read labels carefully. Same goes for saturated fats.
Establish realistic and relevant goals. You're belly is key. Whip a tape measure around your belly button and note your waist size. A woman needs to be 30-34" and a man 34-36" to eliminate the metabolic syndrome which is hi cholesterol, diabetes and HBP.
Get started today and let us know how you're doing. We're here to help support you all the way.
I would caution you to save your money and instead to plan on shedding your weight appropriately through healthy nutrition and exercise. Log onto the WebMD Food and Fitness Planner and input your data for a customized nutrition and activity strategy. You're paying a lot of money for a product with no proven value.
Hi and thanks so much for your posting. So many people out there are talking about the HCG "diet" and alas, as i have noted time and time again, this is an inexpensive and ineffective way to drop weight. In essence, you're starving yourself and paying for useless injections. I'm sorry you had to go through this cycle of weight loss and regain. The great news is that you're pumped up and ready to do this so that you can cut this cycle once and for all.
Please please log onto the WebMD Food and Fitness Planner right now. It's a comprehensive customized plan where you input your data and out comes a flexible and effective plan for not only dropping the weight but also sustaining weight loss for the long term. You'll be looking at how to balance physical activity along with better nutrition as well.
While you're at it, take this Yale University Assessment to check to see if you have an issue with being hooked on certain foods http://www.drpeeke.com/PopQuiz.htm. This will help to further customize your food plan by eliminating specific sugary/fatty/salty food combos that contribute to food addiction, as i note in my book The Hunger Fix.
For your exercise, please get up and assume the vertical throughout the day. It's not just about hitting the gym. Every day you have countless opportunities to get up and keep moving. Walk every day. It's great for mind and body. Do it alone or with a buddy, with or without music, but walk. It's one of the best ways to get your metabolism going in your favor.
Good luck and let us know how you're doing. We're here to support you in any way we can.
Hi and thanks so much for your posting. Your weight reduction is wonderful and indeed has given you a new lease on a healthy and joyful life which you are so richly deserving. As a physician, i am thrilled you are off the meds and have reversed the apnea. You've saved your life and that's such an amazing accomplishment.
The dietary program used is one that eliminates refined and processed sugars, and seems to rely mostly on whole food produce, lean protein and probably low carbohydrates in general. This is a plan generally followed by other groups as well, for those who are seriously obese and already have diabetes.
I hope you're continuing to balance your dietary intake with healthy carbs, protein and fat. And, please stay physically active as research has shown that to be very important to secure a guaranteed sustainability to your achievements.
Finally, as all of the people who have dropped weight and kept it off have done, make sure to adjust the people, places and things in your life to support your new lifestyle. This isn't just about diet and exercise. It's also about your living and working environment as well.