Exercise and Nutritional Counseling

Get moving...

Even a little bit of activity can help you make great strides toward a better you!

If your bariatric doctor gives you the go-ahead to exercise, create a doable exercise plan and get going. Just don’t overdo it! You don’t have to join a gym if that’s not your thing. There are lots of exercises you can do at home or in your neighborhood without paying for a gym membership. How about starting out with walking? A game of catch with the kids or working around the house or out in the yard can also raise your heart rate and help with your weight loss.

Once you’ve gotten into an exercise routine, you will want to add weight-bearing activities to help build muscle tone. The more lean muscle you have, the easier it will be to continue to lose weight.

Keep Track

  • Keep a journal, and chart your progress. Team up with a friend to help keep you motivated and increase the fun. Set goals. Once you’ve hit your goal, set new ones.
  • Get a pedometer or other tool to measure and keep a record of your steps. You’ll be surprised at how quickly they add up! Try to build up to 10,000 steps per day.
  • Track your heart rate! It’s easier for bariatric patients to burn calories with less exercise. Your heart rate can keep you working in a fat burning zone to maximize your time. Exercise smarter not harder.

Exercise shouldn’t be thought of as a chore but rather something you’re doing for your mind, body and soul.  Studies have proven that getting the blood pumping can greatly improve your attitude.

Nutritional Counseling

We have a team of bariatric physicians and medical weight loss specialists who will help you adapt to a new diet both before and after bariatric surgery. A diet plan will be designed just for you to help you to avoid food intolerances and take into account other nutritional considerations specific to your post-operative journey.

You can expect to be on liquid diet for 2 weeks after weight loss surgery. Over time, you’ll start to eat soft foods and then solid foods. If you eat too much or too fast you may have abdominal pain or may vomit. In time, you’ll learn how to know when your new stomach is full.

Your body will change and you will now need to develop good, healthy eating habits to adapt to that change. One piece of advice is to slow down and practice Mindful Eating.

Here are a few tips to help you develop Mindful Eating.

  • Set aside at least 30 to 45 minutes for your meal. Explain to your friends and family members that you shouldn’t rush through a meal.
  • Take small bites, chewing each bite of food 20 times.
  • Look at what you eat; don’t just “fade out’’ while eating. Pay attention to how food tastes and smells. Learn to appreciate food, not see it as something that hurts you.
  • Don’t over-indulge. When you’re full, stop eating. You’ll find you will get full much more quickly than before you had weight loss surgery.
  • Drink plenty of water throughout the day.
  • Eat a variety of healthy foods.
  • Make sure your diet includes lean protein.
  • Take your doctor-recommended supplements.

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