HI and thanks so much for your posting. First, every bariatric practice has associated with it team of nutrition, fitness and psychological professionals to help you pre and postop, no matter how many months post op. As soon as you experience any problems, you need to check in with them immediately. Typically the sleeve is a very effective procedure because it interferes with the secretion of the appetite stimulating hormone ghrelin, which is located in the curvature of the stomach.
Get in touch with the registered dietitian associated with your bariatric team, or find one that specializes in bariatric patients (you can find such a person easily online through the American Dietetics Assn or your local ADA affiliate).
You need to have the RD look closely at your daily food intake including the types of foods you're grazing on.
A word of caution about exercise. Keep it moderate. Sustained longterm exercise (running 6 miles at a good clip) stimulates appetite. In my book, The Hunger Fix, i note the new science that states pretty clearly that moderate exercise will keep the fat burn going and control your appetite as well.
Hi Nora and thanks so much for your posting. I know that plenty of people out there who are in your shoes will be offering their support on our wonderful community board. Here are my thoughts:
Of all of the bariatric surgery options, the sleeve is one of the most effective. The biologic reason for this is that ghrelin, the appetite hormone, is found in the curvature of the stomach which is affected by this particular kind of surgery. Less ghrelin secretion means less appetite which helps in weight reduction.
Alright, that the biology. But you need a holistic approach to achieve and to sustain any meaningful weight reduction. That means a support system absolutely must be in place. You need a registered dietitian who is familiar with this procedure. Any reputable bariatric surgeon has one or more in the office for you to work with.
Next up you need emotional, psychological support. Again, bariatricians should have these professionals in office or for referral. It's paramount that you have someone to work out the stress eating, food addiction and related challenges. As well, you'll need to look at how, where and with whom you live and work. These people, places and things will affect your ability to achieve and maintain this accomplishment for life. I am adamant about every person who undergoes bariatric surgery getting the emotional support they need to learn new ways of adapting and adjusting to life's challenges without caving to cravings.
With this system in place, you should do well. Of course we're here in the community to help you as you go along.
Hi everyone. This just in from hot new research. I'll bet you already know that when you're sleep deprived, you start eating everything in sight. Mystified, you wonder what's up! Well, wonder no more. Here are two bits of data I know you'll remember the next time you find yourself with too few ZZZ's:
1) Believe it or not, fat cells need their sleep. If you get less than 6 hours of sleep (ideally you're getting 7-, then your own fat cells cannot manage blood sugar metabolism and you end up with increased risk of diabetes as well as unstable insulin levels which give rise to an appetite to eat more food. Solution: Put those fat cells to sleep and get your 7-8 hrs of zzz's.
2) You have two hormones: leptin and grehlin, that need their sleep as well. If you're not getting your 7-8 hrs, then both of them become dysfunctional accounting for why we feel like eating boatloads of sugary/fatty/salty food combos all day long. Leptin normally monitors your fat cell fuel supply and grehlin is your appetite driver. Both cannot do their job without lots of good sleep. Solution: Put those hormones to sleep and get your 7-8 hrs of zzz's.
What about you? What's your experience with sleep? Is it usually mission impossible to grab those zzz's? Do you have the same appetite gone crazy without sleep? Any other thoughts and solutions?
Hi Deborah and thanks so much for your posting. Lots of folks north of 50 years old have some form of arthritis, the most common of which is osteoarthritis. The key is to take small steps--- literally.
First, it's very important to check in with your medical team to make certain you have the correct diagnosis and any medical treatment and physical therapy you may need.
Second, please lot onto the WebMD Food and Fitness Planner to input your data and get started on a reasonable nutrition program. This planner is great because it accounts for your medical condition and the limitations in activity.
Next up is to find a physical activity you can do on a routine basis that is not painful but will keep you active. Simple walking can work. Not jogging, just walking at a moderate pace. Stationary biking is sometimes quite effective as is swimming in which you do not have to bear any weight. Having arthritis is a challenge and you need to really scope out and try out many forms of activity in order to find the one or combinations of two or more than help. Martial arts like tai chi are terrific. So also is restorative yoga and some pilates.
You do have options. Check some of these out. Be patient and I know you'll find something that works.
Hi and thanks so much for your posting. The answer lies in understanding many elements about your own unique story:
1) your history of weight cycling--- gaining and reducing and gaining again--- how you did it (starvation, severely restricting cals) can predict for problems shedding weight in the future 2) your current weight, gender and age 3) your total number of calories taken in (if they are less than 1200 calories, or you exercise so much that they fall below that after accounting for cals burned)--- your metabolism clamps down and it's difficult to drop weight 4) presence or lack of exercise--- clearly you can't under or overdo it without consequences
To b sure, log onto the WebMD Food and Fitness Planner and account for cals in and out as well as the time of day you're eating along with the frequency of meals and snacks throughout the day. All of these factors impact upon your ability to shed pounds.
Hi and thanks so much for your posting. 10 pounds of food does not equate to 10 pounds of weight gain because not all food is the same in caloric density, and plus you do some kind of physical activity each day which impacts on calories burned as well. Men and women can show fluctuations in weight by anywhere from 2-7 pounds or more of weight per day depending upon how tall they are, their body composition and how much they way. The majority of weight fluctuations are the shifts in water weight in the body. In order to gain one pound of fat you have to consume 3,500 calories above and beyond the calories it takes to keep you at your current weight. That's a boatload of calories. I recommend you click on over to the WebMD Food and Fitness Planner and input your data and start logging exactly what you eat so that you can track your eating and activity and get to the bottom of your weight fluctuations. This works like a charm. Once you do, and if you have questions, please shoot me a posting and we'll take it from there, OK? Dr. PeekeView Thread
Hey there and thanks so much for your posting. I've dealt with many truck drivers and people just like you who are stuck in a sitting job and want to get healthy. Good for you for wanting to take those first steps.
Here are some easy tips for your plan of action. We always want to start the journey with small but powerful steps.
1) MIND: Get clear about why you want to do this. In my book The Hunger Fix, there's a chapter call Find Your EpiphaME. That means you need to be really clear on why you want to make any change at all. It has to be personal and enough to keep you centered and on track when the going gets tough. Just wanting to be healthy is usually not enough. Drill down on that. You want to be there to enjoy your wonderful life with kids, spouse, whatever. It's that type of driver.
2) MOUTH: You know the foods that pack on the pounds. Watch out for the sugary/fatty/salty food combos you'll find on the road. The refined and processed foods are not only unhealthy but pack on the pounds. Take along a large cooler packed with healthy and satisfying foods--- lean poultry, dairy,veggies and fruit. Have the food already prepared, You can stop at grocery stores along the way and refill your food supply. Stuffing whole wheat pita bread with turkey or chicken and veggies is a great way to go. Before you leave in the morning, make up a protein shake you'll keep in a thermos. 2 scoops of whey protein powder and skim milk and fresh or frozen berries nips cravings and hunger in the bud. Eat every 4 hours on the road. Men are famous for leaving way too much time in between meals. Watch out for late night eating. Alcohol's a problem as well. once or twice a week is fine in moderation. Anything more interferes with sleep and weight reduction.
To make it easier, you can go to the WebMD Food and Fitness Planner and plug in your data to get a great mountain of recipes, food plans and snack ideas that will work for you.
3) MUSCLE: When you're stuck in traffic, you can stretch in the car using elastic tubing. Go to the WebMD exercise archives and you'll see simple sitting stretches you can do anytime. When you need to make that pit stop, walk as much as you can around. Slap on your sneakers and pick up the pace a bit. Even 5 to 10 minutes can work. Make a habit out of trying to bump up the intensity each time and then adding frequency--- more pit stops. I know you have deadlines for delivery, but a stop here and there means everything to keep your metabolism rocking. On your off days you can really make it work--- weight lift and add intensity intervals to your training. you can do a lot in a shorter period of time when you add intensity.
Let me know how you're doing. Good for you for getting this going.
Hi there and thanks so much for your posting. As you know, I wrote The Hunger Fix and I'm so glad you're taking yourself on with your issues with food and addiction. Yes, detox'ing off the False Fixes---hyperpalatables the sugary/fatty/salty food combos that hijack your brain's reward center--- is challenging. You can make it easier on yourself by doing the following:
1) You need a great support system (pets included!). It could be just one or two people who really get it with you and are supportive and nonjudgemental. You can't do this alone. We're here at WebMD to help you in any way we can so lean on all of us. Your reaching out here is terrific. But also create one close to home as well.
2) Remember the template in The Hunger Fix is to incorporate the three pillars: Mind Mouth Muscle to get you through. Are you doing any meditation? It really helps as i point out many times in the book. Go to the Appendix and look at the part about the three pillars which is my adaptation of the 12 steps. Also look at the Appendix about Healthy Voices. Create your own to knock off the self destructive ones. Are you keeping yourself busy with productive projects and activities? This keeps your mind off food. Are you eating enough protein and fiber combos to satisfy and kill those cravings? Are you getting up and doing more activity? Physical activity at a moderate level can curtails cravings and decreases the incidence of relapse.
3) Reflect on why you want to do this in the first place. Re-read the EpiphaME chapter and be clear about why it's so important to you to detox and get yourself into recovery with your food and addiction issue.
Shoot me your thoughts, and let me and everyone on this exchange be there to help you.
Greetings to the wonderful members of the WebMD Diet Community. Next week you'll see my blog "Food and Addiction: Hand Over the Chocolate and Nobody Gets Hurt" in which I talk about the new NIH-based research noting the powerful relationship between food and addiction. In my new book, The Hunger Fix, I translate and transform this info into practical tips and tools so that you can learn how to prevent and treat this newly discovered condition.
I am working with a number of people who have taken the Yale University food addiction quiz http://www.drpeeke.com/popquiz.htm and discovered they have a problem. In this discussion group, I'll be introducing you to some of these wonderful people who will be sharing their day to day challenges and triumphs as they work to get unhooked from their habits and achieve control over eating, once and for all.
Kris is a 67 year old retired administrator who is 5'3" and 287 lbs. She has been heavy all of her life and the foods that make her lose control include all three categories of sugary/fatty/salty combos. She sleeps until 10 or 11AM, and eats breakfast at noon or 1PM, often going to bed by 2 or 3AM. She just started to come clean and would love to hear from all of you to support her as she begins this journey.
Whether you're in a great place of experience and success or just starting out, how about we share this adventure together?
Hi Matty and thanks for your posting. Assuming nothing else has changed in your life (new girlfriend...LOL) then YES you've achieved a natural high! Alright, let's look at what's going on here. The veggies provide a boatload of water, fiber (nothing like being regular), and plenty of plant nutrients--- vitamins, minerals. Your body craves this kind of wonderful food as it gives the GI tract a nice workout breaking it all down to absorb the nutrients, while also releasing terrific energy into your body and mind.
Combine this with all-day healthy nutrition and exercise and voila--- you'll feel on top of the world.