10 Rules

Got this on e-mail and HAD to share! Angie http://www.geocities.com/tiger_angie ----- 10 SIMPLE BUT CRITICAL RULES TO ENSURE YOUR SUCCESS 1. EAT THREE SMALL MEALS PER DAY. Make good choices and supplement between meal cravings with a protein shake. 2. EAT ONLY GOOD SOLID FOOD. Healthy foods will fill you up faster than junk food. Likewise, solid, dense protein foods will keep you full longer than quick burning carbohydrate foods. 3. EAT SLOWLY, SENSE FULLNESS AND THEN STOP. Remember this is a tool. Let it work for you. 4. THERE MUST BE NO EATING BETWEEN MEALS. Grazing behavior can easily add over 1000 calories a day to your intake. 5. TAKE NO LIQUIDS WITH THE MEAL. Liquids will empty solids from your pouch quickly and you will feel hungry sooner. Drinking after a full meal may also induce vomiting. 6. ALL LIQUIDS MUST BE ZERO CALORIES (except protein supplements). Liquids pass right through the small stomach and do not produce a feeling of fullness. It is easy to consume several hundred to a thousand calories a day by drinking alcohol, fruit juice or other non-diet beverages. 7. EXERCISE FOR AT LEAST 30 MINUTES EVERY DAY. Regular physical activity will keep your weight loss going, reduce stress and help you feel better all around. It will also help you maintain your weight loss in the long run because it helps to rebuild muscle which has a positive affect on metabolism. 8. CONSUME YOUR PROTEIN. You need to get in at least 80 grams of protein a day. Some specialists in nutrition suggest you get a minimum of 100 grams of protein per day depending on your build. Taking in adequate amounts of protein will help prevent fluid retention, muscle loss and will definitely keep hunger at bay. Patients who consume adequate amounts of protein for their body size will enjoy a much greater weight loss. 9. DRINK PLENTY OF WATER. This may by taken in the form of any non-calorie, non-carbonated beverage. Try Crystal Lite, Diet Snapple drinks or decaffeinated coffee or tea. Aim for a MINIMUM of 64 ounces of water per day. Keep a bottle or glass of water within reach at all times as a reminder to sip. Blend a 64 ounce pitcher of Crystal Lite with 3-4 scoops of Nectar and keep in the fridge for all day sipping... takes care of protein and water in one fell swoop. 10. TAKE YOUR VITAMINS/SUPPLEMENTS RELIGIOUSLY. This includes a multivitamin with adequate iron and B-12, and calcium (not carbonate) supplement. These are vital to your staying healthy in the long term. ciao Susan Maria http://www.BariatricEating.com

HI SUSAN, THANK YOU THANK YOU THANK YOU I HAD MY RNY 6/4/04 I STARTED AT 438 AND NOW I'M 294 IF IT'S OK I WILL PRINT THIS AND POST IT ON MY FRIDGE...BATHROOM MIRROR,,,CLOSET DOOR....CAR...I AM SO OFF TRACK U WOULD NOT BELIEVE IT. SO IF I IS OK I WOULD LIKE TO PRINT THIS ND POST FOR REINFORCEMENT.

OF COURSE it's OK... I'm sure Susan won't mind... I have it posted in my house and at work (door, right beside my comparison picture to keep me motivated and focused) http://www.geocities.com/tiger_angie/images/13jul04-14mar05.jpg BTW, you've done wonderfully!!! Just refocus, get back on track... remember... low carb, high protein, lots of water, and exercise (my weak point ;) )... you've come so far already!!! Angie http://www.geocities.com/tiger_angie