Gastric Bypass Support Group of Ontario
Optimizing Weight Loss
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Optimizing Weight Loss
Although many people continue to lose weight throughout the first three years following surgery, the majority of weight will be lost in the first 18 months. I t is important to make a commitment from the start to the lifestyle changes required to reach and maintain a healthy weight.
Exercise. Despite the fact that regular exercise is more difficult right after surgery, when weight is at it's highest, it will allow for a greater maintenance of muscle tissue and a higher overall metabolism, making it easier for you to reach and maintain a healthy weight. To optimize your weight loss success, incorporate regular exercise into your lifestyle. Regular exercise is essential for most people to maintain a healthy weight.
Log It. Studies clearly indicate that those who log their food intake and activity are more successful. You can just log it in a spiral notebook, make an Excel spreadsheet or use one of the many Internet services.
Choose Foods Wisely: Limit liquid calories. Limit mushy foods if they do not satisfy. Obtain adequate protein. Avoid empty calorie foods. Eat six small meals and avoid grazing. Do not drink with meals. Avoid foods and beverages with more than 2 grams of added sugar.
Follow a Meal Plan: Developing healthy eating habits not only encompasses the right calorie level, but also includes choosing a variety of foods to promote health.
Choose to Restrict Your Eating: There will be times that you feel you can eat more than 1/2 – 3/4 cup of food at a sitting. Don't. You will be satisfied with a small portion. You will eat again in 2 1/2 - 3 hours. No matter how good that food tastes, there will be times that you will simply need to push yourself away from the table.
Adjust Your Attitude: Those that embrace a healthy outlook and positive attitude seem to have a greater success with weight loss surgery. Shift your outlook to one that feels fortunate to choose healthy foods that nourish the body, feels the strength and empowerment with each step of exercise, looks for opportunities to overcome obstacles, and finds other rewards in life than those that food can offer. A positive attitude impacts behaviours and increases weight loss success.
Utilize Your Supports: How about finding a friend or buddy to be an accountability partner with ? Look to your friends, family, and co-workers as well. Get a co-worker to walk at lunch with you. Have your family commit to having healthy foods at home. Put fitness items on your wish list for holidays or birthdays.
Focus on the Long Run: Will you succumb to temptation and choose unhealthy foods, eat too large of a portion, or choose to sit on the couch rather than hitting the gym occasionally ? Yes of course you will. Accept the fact that you are human and will error at times. Learn from the situation and then get yourself back on track as quickly as possible. Your results don't depend upon one day or even one week of noncompliance. Your daily habits are what will determine your weight loss success. Check yourself at least once a month to be sure that you have not slipped back into old habits. If you find that you have, don't beat yourself up, just get back into the habits that will help you to reach your goals and be the best that you can be.
Although many people continue to lose weight throughout the first three years following surgery, the majority of weight will be lost in the first 18 months. I t is important to make a commitment from the start to the lifestyle changes required to reach and maintain a healthy weight.
Exercise. Despite the fact that regular exercise is more difficult right after surgery, when weight is at it's highest, it will allow for a greater maintenance of muscle tissue and a higher overall metabolism, making it easier for you to reach and maintain a healthy weight. To optimize your weight loss success, incorporate regular exercise into your lifestyle. Regular exercise is essential for most people to maintain a healthy weight.
Log It. Studies clearly indicate that those who log their food intake and activity are more successful. You can just log it in a spiral notebook, make an Excel spreadsheet or use one of the many Internet services.
Choose Foods Wisely: Limit liquid calories. Limit mushy foods if they do not satisfy. Obtain adequate protein. Avoid empty calorie foods. Eat six small meals and avoid grazing. Do not drink with meals. Avoid foods and beverages with more than 2 grams of added sugar.
Follow a Meal Plan: Developing healthy eating habits not only encompasses the right calorie level, but also includes choosing a variety of foods to promote health.
Choose to Restrict Your Eating: There will be times that you feel you can eat more than 1/2 – 3/4 cup of food at a sitting. Don't. You will be satisfied with a small portion. You will eat again in 2 1/2 - 3 hours. No matter how good that food tastes, there will be times that you will simply need to push yourself away from the table.
Adjust Your Attitude: Those that embrace a healthy outlook and positive attitude seem to have a greater success with weight loss surgery. Shift your outlook to one that feels fortunate to choose healthy foods that nourish the body, feels the strength and empowerment with each step of exercise, looks for opportunities to overcome obstacles, and finds other rewards in life than those that food can offer. A positive attitude impacts behaviours and increases weight loss success.
Utilize Your Supports: How about finding a friend or buddy to be an accountability partner with ? Look to your friends, family, and co-workers as well. Get a co-worker to walk at lunch with you. Have your family commit to having healthy foods at home. Put fitness items on your wish list for holidays or birthdays.
Focus on the Long Run: Will you succumb to temptation and choose unhealthy foods, eat too large of a portion, or choose to sit on the couch rather than hitting the gym occasionally ? Yes of course you will. Accept the fact that you are human and will error at times. Learn from the situation and then get yourself back on track as quickly as possible. Your results don't depend upon one day or even one week of noncompliance. Your daily habits are what will determine your weight loss success. Check yourself at least once a month to be sure that you have not slipped back into old habits. If you find that you have, don't beat yourself up, just get back into the habits that will help you to reach your goals and be the best that you can be.
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Smiles1967
Group Leader
Theresa
Group Administrator