Healthy Weight Loss

[Mopsie]

*Raises hand*

Umm... can you explain the two I bolded?

And thanks for posting this!

Originally Posted by Kelt

Hey all

I thought I would put up another "snippet"
This is mostly common knowledge but it never hurts to have a quick reminder
Negative energy balance is burning more that you take in for fat loss
with a focus on losing fat, not just 'weight'

HOW TO CREATE A NEGATIVE ENERGY BALANCE

1. Build muscle with weight training (about 5 hours of total exercise each week) and proper nutrition
2. Create muscle damage with intense weight training
3. Maximize post workout energy expenditure by using high intensity exercise
4. Regular program change to force new stimuli and adaptations
5. Boost non-exercise physical activity
6. Increase thermic effect of feeding by increasing unprocessed food intake
7. Eat at regular intervals throughout the day
8. Eat lean protein at regular intervals throughout the day
9. Eat vegetables and/or fruit at regular intervals
10. Incorporate omega-3 fats
11. Incorporate multiple exercise modes
12. Stay involved with “life” outside of exercise and nutrition
13. Sleep 7-9 hours each night
14. Don’t engage in extreme diets for risk of long-term overcompensation
15. Stay consistent with habits
16. Ignore food advertising

I wish I could link out to the source material, but these snips are from a private site and I cannot. It is a credible source.

[Kelt]

Originally Posted by Mopsie

*Raises hand*

Umm... can you explain the two I bolded?

And thanks for posting this!

Sure, point number 4 comes into play with your resistance training. Standard recommendations are to change things up every 12-16 weeks to avoid stagnation due to adaptation. It can mean changing to different exercises for the same body parts or, if you are doing broad compound movements (pull-ups, squats) it can be as simple as just changing grip or stance widths. If you have access to a qualified trainer that would be a good place for specific recommendations.

On point 11, this would apply to anything really, referring to variety. I take it on this particular list to be more about cardio. Just using different things instead of always doing the same thing. Something which I am very guilty of and am changing now. For instance, if you are alway slogging away on a treadmill, try a bike, or lap swimming. Maybe some outdoor hiking. Any change in activity can help avoid stagnation both physically and mentally. I like the triathlete example of run, bike, swim, as a well rounded approach to cardio.

Disclaimer: This is my opinion, always verify anyones opinion with your own research.

[Mopsie]

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

[Kelt]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Great choice for both the waist and the wallet!

[Chancie]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Good for you, Miss Mopsie.

[PaPa]

Mopsie, that is such a great idea! I am going out for dinner with a friend on Friday so I believe I will do that too! I like that idea because I don't see the food on my plate the entire meal. Thanks for the idea!

In other news I go to the high risk obesity clinic tomorrow for a nutrition support class and a doc appointment. I am sure there will be a weigh in and I am not feeling the pounds coming off so we will see. I really want to talk to him about compulsive eating in relation to the weight loss surgery. I do NOT want to go into a procedure like they are talking without having a full grasp on my food addiction first and foremost. Of course I attend a program that has rigid stipulations before surgery can occur anyways so I am sure they don't want that either. Honesty is always the best policy so I will talk candidly to him about the issues as I see them. Otherwise, I cross my fingers and say a little prayer that the scales are a little lighter in numbers when I step on. Good thing I get to take my food and exercise log too. I just wish I were able to walk. That is the part that is most frustrating to me. I miss the activities I used to take part in such as hiking, bicycling, mowing the yard, etc...Haahaa! I know you all will probably be too happy to allow me to mow your yards once I am able to walk again. Right?? *Smiles.

[Gemme]

Originally Posted by Mopsie

I wanted to share a small victory I had last night...

I went out to eat for Mexican with a friend. I love Mexican and usually eat more than I should. Last night I took a Tupperware container with me. Before eating a bite, I put half of my meal in the Tupperware container to take home with me.

It will be tonight's dinner!

Excellent!

Originally Posted by Kelt

Great choice for both the waist and the wallet!

AND great for the enviornment as there's no styrofoam to throw away.

Originally Posted by PaPa

Mopsie, that is such a great idea! I am going out for dinner with a friend on Friday so I believe I will do that too! I like that idea because I don't see the food on my plate the entire meal. Thanks for the idea!

In other news I go to the high risk obesity clinic tomorrow for a nutrition support class and a doc appointment. I am sure there will be a weigh in and I am not feeling the pounds coming off so we will see. I really want to talk to him about compulsive eating in relation to the weight loss surgery. I do NOT want to go into a procedure like they are talking without having a full grasp on my food addiction first and foremost. Of course I attend a program that has rigid stipulations before surgery can occur anyways so I am sure they don't want that either. Honesty is always the best policy so I will talk candidly to him about the issues as I see them. Otherwise, I cross my fingers and say a little prayer that the scales are a little lighter in numbers when I step on. Good thing I get to take my food and exercise log too. I just wish I were able to walk. That is the part that is most frustrating to me. I miss the activities I used to take part in such as hiking, bicycling, mowing the yard, etc...Haahaa! I know you all will probably be too happy to allow me to mow your yards once I am able to walk again. Right?? *Smiles.

Totally. I'm sure Alex would love give his mowing up a time or two. We have a front, back AND side yard.

Good luck at the weigh in!

[PaPa]

Good Evening! I am sorry for the delay in posting from yesterday's nutritional meeting, weigh-in, and doc appointment. Today was yet another test for my lungs. No results on that, but here is what I learned yesterday. I took notes! *Smiles. In the surgical program where I go 5-10% keep the weight off. They say it is quite common for those of us with weight issues to backslide and the nutritional classes and support groups offered now before surgery are to help us practice our lifestyle changes. I will type the entire sheet I received for those who are interested in reading it.

Think before you eat! Keeping food logs will help you with this. "Before you bite it, Write it!"

Chewing food well (30-40 chews before you swallow) Food should be of the consistency of appleasauce before you swallow. Venison is a very dry meat and people who have had surgery sometimes have difficulty with it getting stuck in ducts.

Slowing down the rate of eating. Pouch can hold 1 ounce of food in 10 minutes. It takes your brain 20 minutes to let your stomach know there is food in it. Meal time should last at least 30 minutes.

Stop when you feel comfortable (not overly full). After surgery eating tot he point of fullness could cause your pouch to stretch, become damaged, and/or cause sickness.

Reducing portion sizes. After surgery a meal will consist of about a cup of food with 1/2 of that coming from protein sources. Will help with pre0surgery weight loss, also.

Eat three meals per day with 2 snack times (if needed). Eating scheduled meals and snack times will decrease the amount of "Grazing" on empty calories throughout the day now and after surgery. No skipping meals! The first meal of the day should be within 2 hours of waking up. If you skip a meal ask yourself why you really missed it.

Make healthier food choices (in general). Protein, fruits/vegetables, whole grains. Will help with weight loss but will also provide adequate nutrition.

Choosing low fat/ low sugar foods and reducing alcohol consumption. After bariatric surgery foods high in fat and sugar could cause dumping syndrome. Each food serving should have no more than 5 grams total fat and 10-15 grams total sugar. Beverages containing more than 10 calories per serving should be avoided.

Sip slowly adequate amounts of non-caffeinated/ sugar free/ non-carbonated fluids. No caffeine, no carbonation, not straws!

Separate solids and liquids. No drinking with meals and separate from meals by 30 minutes before or after a meal for gastric bypass, sleeve, BPD, 60 minutes for lap band.

Exercise should be 2 hours 30 minutes or more per week. Make it do-able. Start small. 10 minutes 3 times per day.

Now via the doc afterwards. Practice behaviors learned in nutrition class. Increase physical activity by 10 minutes per exercise day. Water intake 61-96 oz per day. 1800-2000 calories per day. No skipping meals. Begin taking metformin hcl 500 mg 1 by mouth daily for 1st 7 days, then 1 by mouth twice daily. Referral to counseling for compulsive overeating to deal with the compulsivity before surgery.

Now the weigh-in results....I lost 1 pound. He said, "it is better than gaining or even holding the same. So I will take it!" Although I was disappointed, it was positive because it is one more pound toward me goal. Right??

Hope this is a refresher for those who need it or helpful to those who have never heard this info before.