1/16/20194/10/2019 6:20 PMNo

Do you or someone you know have diabetes? Diabetes is a disease caused by elevated blood sugar. Type 1 diabetes is an autoimmune disease and cannot be prevented. With Type 1 diabetes, the body cannot make the insulin needed to survive. With Type 2 diabetes, there is either not enough insulin produced or too much insulin produced by the body that the body cannot use. 

Type 2 diabetes is the most common form of diabetes, accounting for about 95 percent of all cases. While Type 2 diabetes is considered a long-term disease that can lead to serious complications and disability, weight loss surgery may be the answer. Bariatric surgery has been found to offer improvement in blood glucose levels or even remission of Type 2 diabetes altogether.

The Problem with Obesity and Type 2 Diabetes

Obesity is directly correlated to Type 2 diabetes, and both diseases are escalating at a distressing rate worldwide. Did you know that around 90 percent of Type 2 diabetes is related to extreme body fat? In the United States, diabetes is one of the top 10 leading causes of death, and someone in the world dies from diabetes-related complications every 10 seconds. Diabetes complications include:
  • Amputation
  • Blindness
  • Cardiovascular disease
  • Cognitive decline
  • Depression
  • Impotency
  • Kidney failure
  • Mortality risk from certain forms of cancer
  • Neuropathy
  • Stroke

Bariatric Surgery Improves Type 2 Diabetes

Bariatric surgery improves Type 2 diabetes by lowering blood sugar, reducing the dosage and type of medication, and improving diabetes-related health problems. Interestingly, improvement of Type 2 diabetes may come early after surgery, even before there is extreme weight loss. Researchers attribute this to a change in the hormones produced by the gastrointestinal tract after weight loss surgery. 

​​Interesting studies on how bariatric surgery improves diabetes are ongoing with new evidence that weight loss surgery may be helpful for individuals who are moderately obese or non-obese with Type 2 diabetes. 

​Adams  TD,  Gress  RE, Smith  SC, et al. "Long-term mortality after gastric bypass surgery," New England Journal of Medicine, 2007; 357:753–761, pmid:1771540.
Diabetes Journal: "Bariatric surgery for type 2 diabetes: the risks." 
American Society for Metabolic and Bariatric Surgery: "Surgery for Diabetes."
NoWeight Loss Surgery5/11/2018Yes
2/3/20184/9/2019 8:57 AMNo


YesNutrition and Exercise4/8/2019No
11/4/20174/10/2019 9:10 PMNo

Vitamins play a big role in the health of bariatric patients. It is important for patients to understand why and how certain supplements work in their bodies so they can reap the full benefits in the most efficient way. 

The mineral calcium plays a very important role in the human body and is necessary for the normal growth and development of bone, teeth, muscle, enzyme and nerve functions. After bariatric surgery, the body’s ability to absorb calcium can be reduced. Therefore, all patients are strongly encouraged to take a calcium supplements daily not only to prevent deficiencies but additionally because increased calcium intake has been linked to enhanced weight loss. 

There are two common forms of calcium: calcium citrate or calcium carbonate. Calcium carbonate depends heavily upon stomach acid absorption. Calcium citrate does not require stomach acids to digest and absorb. With the alterations to the stomach that occur during surgery, it is important to remember to take calcium citrate instead of calcium carbonate to maximize your supplement benefit. 

Studies have shown that calcium in the citrate form was absorbed 22 percent to 27 percent more effectively than calcium in the carbonate form. I recommend my bariatric patients take 1,800 mg of calcium citrate throughout the day but divided into doses no larger than 600 mg. Therefore, most patients will be required to take their calcium three times per day. This can become complicated given the doses need to be separated by two hours from iron supplements or other calcium supplements to allow the body to absorb the vitamin’s nutrients. If patients take the vitamins at the same time they will compete for absorption and the body will pass what is unable to be absorbed. 

For more details on when to take your vitamins, view our Vitamin and Minerals Sample Schedule. Most patients use either Citracal® or a Bariatric Advantage® product for their calcium citrate supplement.

YesNutrition and Exercise4/8/2019Yes
12/14/20174/10/2019 9:14 PMNo
Obesity-related health conditions, also called comorbidities, can significantly reduce life expectancy. Bariatric surgery has proven to help individuals overcome these conditions and live a healthier lifestyle.

Here are a few statistics showing the quality-of-life benefits patients experience after surgery:
  • Bariatric surgery patients lose 61.2% of excess weight following surgery and maintain that loss for five or more years.
  • Bariatric surgery patients have reduced rates of developing endocrinological disorders, cancer, cardiovascular disease, infectious diseases, musculoskeletal disorders, psychiatric disorders and pulmonary disorders.
  • Surgery patients benefit from improved social and employment opportunities, perception of well-being, social function, self-image, self-confidence, ability to interact with others, and the enhanced capability of participating in recreational and physical activities, which lead to a higher quality of life.

Comorbidity: Resolution Rate

  • Type 2 diabetes: 77% to 98%
  • Hypertension: 52% to 92%
  • Dyslipidemia/hypercholesterolemia: 64% (95% improve)
  • Obstructive sleep apnea: 74% to 98%
  • Osteoarthritis/degenerative joint disease: 41% to 76%
  • GERD/heartburn: 72% to 98%
  • Asthma: 13% (69% to 82% improve)
  • Urinary stress incontinence: 44% to 88%
  • Depression: 8% to 55%
  • ​Migraine headaches: 57% to 96%
YesWeight Loss Surgery4/8/2019Yes
3/20/20174/9/2019 4:16 PMNo
When considering gastric bypass surgery, you may want to consider that the positive results may not stop with you. A ​study published by Medscape Today has shown that a patient’s family may lose weight and develop healthier habits following the surgery as well.

According to the study, children born to a mother who has had gastric bypass surgery are 52% less likely to be obese.

The study included 85 people (35 patients, 35 adult family members and 15 children younger than 18 years). At the beginning of the study, 60% of the adult family members and 73% of the children were obese.  A year after surgery, the results were examined and it was found that family members lost weight, their activity level increased and their eating habits improved.
  • Adults lost an average of 8 pounds.
  • Children of patients averaged a lower body mass index.
  • Uncontrollable eating and emotional eating decreased.
  • The average consumption of alcohol dropped from eleven drinks per month to one drink per month.
If you had weight loss surgery or are considering it, remember that your loved ones may also benefit from your decision. 
YesWeight Loss Surgery4/8/2019Yes
4/4/20184/10/2019 9:12 PMNo
After bariatric surgery, it is important to eat sufficient protein every day to speed wound healing, preserve your lean body mass, enhance your fat-burning metabolism and minimize hair loss. Here are some suggestions to increase your protein intake, without adding a lot of fat to your diet:
  • Add chopped or puréed cooked meats to vegetables, soups or casseroles.
  • Blend peanut butter into a yogurt smoothie.
  • Add hard-boiled egg to salads or sandwiches.
  • Spoon vanilla yogurt over fresh or canned fruit.
  • Make a fruit plate with cottage cheese.
  • Blend cottage cheese with a little bit of lemon juice and seasonings for a vegetable dip.
  • Add powdered milk to soups, hot cereal, sugar-free cocoa or sugar-free pudding.
  • Use cottage cheese to stuff pasta shells.
Some of the best sources of protein include:
  • Lean meats, including chicken, fish, lean beef, lean pork: 1 ounce = 7 g
  • Egg: 1 medium = 7 g
  • Egg whites: 2 tablespoons = 9 g
  • Egg substitute: ¼ cup = 6 g
  • Low-fat cottage cheese: ½ cup = 13 g
  • Skim milk or 1 percent milk: 1 cup = 8 g
  • Non-fat milk powder: 1 tablespoon = 2.5 g
  • Low-fat yogurt: 1 cup = 8 - 12 g
  • Reduced-fat cheese: 1 ounce = 6 g
  • Fat-free refried beans: ½ cup cooked = 8 g
  • Other beans: black, pinto, white, garbanzo (chick peas), black-eyed peas, kidney: ½ cup cooked = 7.5 g
  • Peanut butter: 2 tablespoons = 8.5 g
  • Lima beans: ½ cup = 5.0 g
  • Nuts: ¼ cup (1 ounce) = 4.5 g
​Although it is important to maintain a good amount of protein in your diet, remember the key to successful weight management is having a balanced diet and portion control. 
YesNutrition and Exercise4/8/2019Yes
8/12/20174/9/2019 1:46 PMNo
Being active is one of the essentials of living a healthy lifestyle for everyone. For bariatric patients, it is one of the keys to reaching your weight loss goal. Often, we find ourselves too busy with life’s responsibilities to find the time to exercise, especially if we are sitting at a desk most of the day.

If you find it difficult to find the time to exercise, try the following tips to help you add movement to your day.
  • Trade your chair for an exercise ball for all or part of the day.
  • Set an alarm to remind you to move around a few minutes every hour.
  • ​Take the stairs.
  • Use a pedometer and aim for 6,000 to 10,000 steps a day.
  • Deliver documents or messages to co-workers in person rather than by email.
  • Park further away from your destination.
  • Use a headset for your phone so you can move around while you talk.
  • Take a short walk with co-workers or your family.
YesNutrition and Exercise4/8/2019Yes
5/10/20184/9/2019 2:50 PMNo
​As you shop in a grocery store you will notice labels that promote a healthy lifestyle: low-fat, whole grain, vitamin water. Even fast food chains have added healthy choices to their menus, but it’s important to read the label carefully to ensure you’re not being deceived by advertising tricks.

Here are a few examples of foods that need a closer look before becoming a part of your diet.

Vitamin Water

Do not judge this bottled drink by its label. One bottle of the popular “Vitaminwater” from Coca Cola’s subsidiary Glaceau has 32 grams of sugar, the same as a can of Coke. To its credit, Vitaminwater does have 250 mg of calcium (about a quarter of the U.S. recommended daily allowance), but the calcium is unlikely to be worth the calories associated with the 32 grams of sugar.


While smoothies are prepared with a few ounces of fresh fruit, the smoothie base, which affords the smoothie its fruity flavor, it is often laden with high-fructose corn syrup, lots of calories or other forms of simple sugar. Jamba Juice’s “Banana Berry” in original size has 450 calories -- a decent amount for a meal. But, you may want to rethink your liquid lunch when you consider that its major fuel source is 93 grams of sugar. Thus, even the “natural” smoothie is packed with processed, calorie-dense components.

For a healthier treat, mix your own fruit smoothie at home with skim milk and a scoop of protein powder. You may want to stay away from Jamba Juice’s Peanut Butter Moo’ed. Its original size has:
  • 840 calories
  • 29 grams of fat
  • 139 grams of carbs
  • 122 grams of sugar
Instead, Smoothie King’s low-carb strawberry smoothie is a better option:
  • 225 calories, 64 percent of which are from protein
  • 6 grams carbs
  • 6 grams fat

Fast-Food Salads

McDonalds’ Caesar salad with grilled chicken is a great fast food meal option. It has only 30 grams of protein, only 6 grams of fat, and just 12 grams of carbs -- totaling 220 calories. However, if you add a package of creamy Caesar salad dressing, that healthy salad now has 190 extra calories and 18 grams of fat. Instead, request low-fat balsamic vinaigrette, which only contains 40 calories and 3 grams of fat. 

Do not be fooled by bold print and flashy labels. Reading the nutrition label on the back of the package is one of the simplest things we can all do to make wise eating decisions.

YesNutrition and Exercise4/8/2019Yes
6/25/20184/11/2019 8:20 AMNo
One of the most important things you can do after having bariatric surgery is to take your vitamins and supplements regularly. Vitamin B12 is one of the key vitamins for bariatric patients to ensure the growth and replication of all body cells and the functioning of the nervous system.

This vitamin is found in several food selections, such as lean chicken breasts, fish, eggs and breakfast cereals fortified in vitamin B12. However, after surgery patients may not tolerate these foods and the body is less able to absorb the proper amounts of vitamin B12, resulting in a deficiency.

​What should your vitamin B12 level be?

Your levels should be between 250 to 900 pg/ml although some patients can have symptoms of deficiency with levels below 400. Levels below 160 are considered critical. Vitamin B12 has no known toxicity level, but there is no reason to have levels over 900. I recommend having your vitamin B12 levels checked regularly after surgery.

How much should you take?

Unless you have a prior history of vitamin B12 deficiency, I recommend that you take 1,000 mcg sublingual of vitamin B12 three times per week. Sublingual vitamins dissolve under the tongue and are absorbed better than pills that are swallowed. Smaller doses taken more often are more effective than one large dose, as only 10 to 30 percent of any food or supplement consumed is absorbed at one time. Alternatively, you may take a prescription vitamin B12 nasal inhaler weekly or a vitamin B12 shot monthly.  View our Vitamin and Mineral Schedule for more on timing.​

What are symptoms of vitamin B12 deficiency?

If your levels are below normal, you may experience the following symptoms:
  • Fatigue
  • Weakness
  • Nausea
  • Constipation
  • Loss of appetite
  • Numbness
  • Tingling of the hands and feet
  • Difficulty in maintaining balance
  • Depression
  • Confusion
  • Poor memory
  • Soreness of the mouth or tongue
​A deficiency of vitamin B12 can cause pernicious anemia and other forms of megaloblastic anemia. Vitamin B12 deficiency that is allowed to progress for longer than three months may even produce permanent degenerative lesions on the spinal cord.
YesNutrition and Exercise4/8/2019Yes
11/29/20184/9/2019 2:10 PMNo
Bariathlete, now there’s an interesting term. Defined as someone who has had bariatric surgery and is now competing in endurance event such as marathons, Ironmans, ultramans, Xterra races and more, Bariathletes are becoming more prevalent as people make lifestyle changes following their surgery.

​Because bariatric surgery provides access to moving more freely without weight-bearing pain, it allows you to take advantage of opportunities to make vital lifestyle changes. You may even view bariatric surgery as a way to give yourself a new lease on life and now have an opportunity to make the most of it. Getting thin is not necessarily the goal of bariatric surgery. It’s about being healthy and active, as well as taking care of our bodies.

Right now, you may not even be able to imagine running in a marathon. Of course, it takes time to train for such an event. One of the keys is to participate in physical activities you enjoy. Don’t participate in an exercise that is a chore or punishment for you. If you have fun doing the exercise, you are much more likely to stay active. This could include water aerobics, Zumba, bike riding, cardio exercise or team sports. 

Having fitness goals can help you stay motivated and enjoy a sense of accomplishment about reaching those goals. Many bariathletes choose local walks or runs so they not only get good exercise, but also contribute to a good cause. 

The Bariathlete Diet

Which guidelines should a bariathlete follow: bariatric or sports nutrition? The answer is neither. How can you “eat like an athlete” when you have a one ounce stomach? Running out of energy and dealing with gastrointestinal distress can be a major concern. Those who have bariatric surgery and are competing in endurance events have an entirely different set of nutritional guidelines. If you are considering participating in this type of athletic event, feel free to consult with one of our dietitians.

If you are inspired to train for a race, then I recommend creating a support team of a coach and bariathlete dietitian. To establish your fitness foundation, remember to gradually build your endurance and strength as well as to vary your activities. Most importantly, have fun! 

Remember: It is important to talk with your doctor before beginning any exercise program.

YesNutrition and Exercise4/8/2019Yes
1/29/20184/9/2019 11:16 AMNo
Here are some tips for choosing well when you’re craving this Japanese specialty:
  • Rather than a house salad, ask for a seaweed salad with the dressing on the side. House salads tend to be iceberg lettuce with a high-calorie dressing. Consider them off limits.
  • Edamame makes a great low-calorie, high-protein appetizer. Make sure you ask for them to be lightly salted or with no salt, since they usually come heavily salted.
  • Choose sashimi over sushi. Sashimi is just the fish -- no rice -- and that means you’ll get all the good protein without the carbohydrate load.
  • If you like spicy, ask for wasabi. In Asian cuisine, spicy usually means Asian chili sauce with high-calorie mayonnaise. If you like the heat, ask for extra wasabi or chili sauce on the side.
  • The California roll is one of the healthiest choices you can make. Eight pieces have about 300 calories and are both nutritious and filling.
  • Limit or avoid soy sauce. A tablespoon of soy sauce has 1,000 mg of sodium. That's way more salt than any of us need in one sitting. Plus, without the overpowering soy, you might discover flavor you didn’t know was there in sushi or sashimi.
YesNutrition and Exercise4/8/2019Yes
4/25/20184/10/2019 6:21 PMNo
After weight loss surgery, getting the right nutrition is vitally important to your health, but doing that when you’re traveling means you’ll need to plan ahead before you jump in the car for that weekend road trip, vacation or football game.

We all know that fast-food restaurants and convenience stores aren’t likely to have the kind of nutrition we need. And my patients know all too well how I feel about skipping meals.

So, what do you do? Here are a few tips I’ve pulled together to help you eat well while you travel.
  • Pack a cooler with bottled water, chopped vegetables, fresh fruit, low-fat dairy products and deli-sliced meats. Bring along some whole grain bread and trail mix, and you’ll have the ingredients for a nutritious meal.
  • Bring along utensils that will make meal times more manageable. A paring knife, can opener, cutting board, plastic utensils, salt and pepper packets, baby wipes, paper plates and paper towels will make rest stops meal easy to make and enjoy.
  • Don’t eat in the car. Park. Relax. Stretch your legs. Enjoy your meal (and the fresh air). You’ll eat more slowly and pay better attention to your hunger/fullness cues.
  • While you’re out of the car, take time to take a brisk walk. It’ll give you energy, increase your circulation, improve your digestion and ensure you get the activity you need.
​One more thing: Avoid caffeine. The crash that comes when the caffeine wears off is not worth the temporary satisfaction you get from indulging. Instead, freeze bottles of water the night before your trip and let them thaw while you drive. You’ll always have water to drink, which will keep you from snacking and ensure you’re hydrated.
YesNutrition and Exercise4/8/2019Yes
7/16/20184/10/2019 5:47 PMNo
You don’t have to give up eating out after weight loss surgery, but you do need to be prepared to apply some nutrition education when choosing from the menu.

Here are a few tips that can help you choose wisely at your favorite steak house restaurant.
  • It’s best to choose the leanest cuts of meat when ordering your steak, and the most lean is filet mignon. Just make sure you ask the kitchen to hold the bacon.
  • The second leanest cut is top sirloin. If you order it, skip the steak sauce or other sauces served on the side. They are high in calories and have little nutritional value.
  • Skip the ribeye and anything with the word “prime” in it. Ribeye and prime rib both are heavily marbled with fat, which means you can’t trim it off the sides and leave it on your plate.
  • If you prefer seafood like lobster or crab legs, you can indulge. Just skip the butter. Lightly dipping your entrée in the butter is not an option. Butter is fat and should not be consumed. Period.
  • Many people choose a salad for the beginning of the meal to help them fill up so they won’t eat as much of their entrees or sides. It’s a theory that doesn’t hold up in practice. Iceberg or wedge salads have the least nutritional value and are usually paired with high calorie dressings or toppings like blue cheese. If you like a salad, it’s best for you to choose a mixed green salad with a vinaigrette on the side.
  • Vegetables are a good choice–if they are prepared in a healthy way. Choose steamed or grilled vegetable, as long as they are not prepared with butter or oil.
  • For most of us, steak has a natural accompaniment -- potatoes. Your healthiest option is to choose a baked potato without the butter, sour cream, cheese or chili. Mashed potatoes may be okay, depending on how they are cooked. Forget the hash browns, fries or the gratins. They are high in fat and low in nutritional value.
  • Finally, don’t hesitate to make a special request from the kitchen. If your waiter says your choice is cooked in oil, ask the chef not to use oil. It may take a little longer for you to get your meal, but nutrition is worth the wait.
YesNutrition and Exercise4/8/2019Yes
6/9/20184/9/2019 11:48 AMNo
We all have a fear of, or at least a healthy respect for, the unknown. Whether you’re getting ready for your weight loss surgery or you are recuperating at home, a little anxiety can be expected. But, anxiety equals stress, and stress can compromise your ability to heal.

Your body has a physical reaction when you feel stress, anxiousness or fear. Adrenaline and cortisol levels increase.  This affects your sleep patterns and raises your heart rate and blood pressure. This, in turn, affects your immune system and your body’s ability to recover from surgery.

There are some proven, simple steps you can take to better handle anxiety before and after a medical procedure. The next time you are feeling a little anxious about your weight loss journey, do what I do and take a moment to put some of these ideas into practice:
  • Do your homework. Knowing in advance what to expect both before and after surgery eliminates the anxiety associated with fearing the unknown. Researching your surgery in advance can also help you make advance preparations to help you recover best at home.
  • Condition your mind. When you begin to feel anxious, begin thinking about the benefits surgery will bring to your life. Norman Vincent Peale was right; there is power in thinking positive thoughts.
  • Learn to breathe deeply. Respiration is how your body takes in oxygen, and oxygen is one of the most important elements your body requires to function well. Take 10 slow, deep breaths several times a day, filling your torso from your belly to your chest. You’ll calm yourself, and you’ll supply your brain and blood with life-giving oxygen.
If we can help alleviate your stress by answering your questions, please contact us.  Our intent is for your pre- and post-operative experience to be as free from anxiety as possible.

YesWeight Loss Surgery4/8/2019Yes
9/14/20174/9/2019 2:27 PMNo
More bariatric patients are taking up a new sport that is helping them keep the weight off. If you are thinking about running a 5k, 10k, half marathon or just want to run for fun follow these steps to help you get started.

Step 1. The first thing, and possibly the most important, is to visit your primary care doctor. You need to tell them any past injury or illness. They can help you develop a safe plan to begin your routine.

Step 2. Buy a good pair of running shoes. You don’t need the most expensive pair in the store, but you need to talk to salesperson so they can help you pick the shoe that is right for you.

Step 3. Begin training. Remember, to be patient and start off slow. If you start your training full speed, it can have a negative consequences. If you’re not already a runner then your body isn’t used to this type of exercise. You can injure yourself if you don’t gradually increase the amount and intensity of your workout.

Start your routine by a fast walk for a few minutes. This will help your muscles warm up and stretch. Then jog for a few minutes and then go back to walking. Alternate back and forth between the two. After a few weeks, you can decrease the amount of time you are walking and increase the time you are jogging. You shouldn’t run more than three times a week until your body has adjusted to running, and you shouldn’t increase your distance by more than 10 percent each week .

It is important to listen to what your body is telling you. Minor aches and pains are common while exercising, but if the pain is intense or you become overly tired you should stop immediately.

Check out Run Georgia for a calendar of upcoming races.  
YesNutrition and Exercise4/8/2019Yes
5/26/20174/10/2019 6:23 PMNo
After your bariatric surgery you will most likely lose a significant amount of weight in a short period of time. This weight loss can lead to loose skin.  

As you gain weight the skin stretches to match the muscle and fat. As you lose the weight the skin tries to shrink back but not all skin is created equally.  Key factors in the elasticity of the skin are age, genetic predisposition, sun exposure, smoking, and nutrition. By participating in a structured exercise program, one can minimize excess skin by maintaining muscle mass that helps fill the skin.

About 10% of patients that have experienced massive weight loss will choose to see a plastic surgeon for consultation but before undergoing plastic surgery you will want to make sure you’ve lost all the excess weight and that the skin has stabilized from the bariatric surgery. Patients should generally be about 18 months post-op and have a stable weight for 3 months before considering plastic surgery. 

Plastic surgery is a personal choice you should make for yourself.

Download Will I need Reconstructive Plastic Surgery? ​brochure from the Obesity Action Coalition to learn more. 

YesWeight Loss Surgery4/8/2019Yes
9/27/20184/10/2019 6:19 PMNo
Despite the confines of observational studies on obesity’s link to cancer risk, there seems to be good evidence that larger amounts of body fat are correlated with an added chance of many types of cancer. We know that having too much belly fat, regardless of your weight, is related to an increased risk of colon and rectal cancer. Women with large waistlines after menopause have a greater risk of breast cancer.

That said, the reverse may be true, too. Weight loss may reduce the risk of cancer linked to obesity. We know that when people lose weight, the result is lower levels of hormones -- such as androgens, estrogen and insulin -- that are directly related to cancer.

Specific Cancers Linked to Obesity

According to the National Cancer Institute, being overweight or obese is linked to an increased risk of many cancers, including:
  • Breast cancer
  • Colorectal cancer
  • Endometrial cancer
  • Esophageal adenocarcinoma
  • Gallbladder cancer
  • Gastric cardia cancer
  • Kidney cancer
  • Liver cancer
  • Meningioma
  • Multiple myeloma
  • Ovarian cancer
  • Pancreatic cancer
  • Thyroid cancer

​Bariatric Surgery, Weight Loss and Cancer Risk

There is strong evidence for a correlation between weight loss and reduced cancer risk from studies of people who have undergone bariatric surgery. Findings show that obese people who have bariatric surgery seem to have reduced risks of obesity-related cancers compared to obese people who do not have bariatric surgery. While the association between overweight, obesity and cancer are not completely understood, there is mounting proof that weight loss may lower the chance of breast cancer in postmenopausal women, more aggressive forms of prostate cancer in men and other cancers, as well.
​National Cancer Institute: Obesity and Cancer. 
American Cancer Society: Does body weight affect cancer risk? 
10/8/20184/11/2019 9:06 AMNo
Over 39 percent of all adults in the U.S. ​are obese, according to a 2015-2016 National Health and Nutrition Examination Survey produced by the National Institutes of Health. The survey also found that 42.8 percent of middle-age adults are obese.

You can find out if you are overweight or obese by calculating your body mass index (BMI), a measure of body fat based on height and weight. People with a BMI of 25 to 29.9 are considered overweight, while people with a BMI of 30 or more are considered obese. If your BMI is 30 to 35, you are considered to be moderately obese. Whether you are overweight or obese, it's important to address it before you develop obesity-related health problems.

Best Ways to Lose Weight for the Moderately Obese

​Whether you start a weight loss diet or opt for bariatric surgery, any weight loss program requires changes in your eating habits and an increase in your physical activity. The treatment methods that are right for you depend on your level of obesity, your overall health and your willingness to fully participate in the weight loss plan.

Dietary changes. No matter how hard you try to lose weight, it always comes back to making dietary changes. Reducing calories, restricting some foods and selecting healthier foods can help you lose the extra weight. While the Floyd Center for Bariatric Services recommends focusing on a comprehensive lifestyle and dietary changes that include a high protein and low carbohydrate diet, the best weight loss diet is one that works to keep you healthy.

Exercise and activity. People who are overweight or obese need to get at least 150 minutes a week of moderate-intensity physical activity to prevent further weight gain or to maintain the loss of a modest amount of weight. 

Prescription weight loss medications. If your body mass index (BMI) is 30 or greater, you may benefit from a weight loss medication. Let your doctor guide you in selecting a newer medication, including:
  • Buproprion and naltrexone (Contrave)
  • Liraglutide (Saxenda)
  • Lorcaserin (Belviq)
  • Orlistat (Xenical)
  • Phentermine and topiramate (Qsymiia)
​Weight loss surgery. Bariatric surgery for obesity may be a consideration if you have tried other methods to lose weight that haven't worked and:
  • You have extreme obesity (BMI of 40 or higher)
  • Your BMI is 35 to 39.9, and you also have a serious weight-related health problem, such as diabetes or high blood pressure
  • You're committed to making the lifestyle changes that are necessary for surgery to work

Bariatric Surgery for Extreme Weight Loss

While every weight loss clinic is different, you should opt for bariatric surgery if you meet one of the following criteria:
  • Have a BMI of 40 or higher
  • Have a BMI of 35 or higher and weight-related health problems
  • Have not had success with other weight loss diets
With any weight loss diet or surgery, it is helpful to have the support of health professionals such as a licensed dietitian, counselor, or an obesity or metabolic specialist. These experts can answer your questions and motivate you to stick with the weight loss plan, even when you hit a plateau, for long-term success.

​Mayo Clinic: "Obesity: Treatments and drugs." "Overweight, obesity and weight loss fact sheet." 
MedlinePlus: "Health risks of obesity." 
NCHS Data Brief, No. 288, October 2017: "Prevalence of Obesity Amount Adults and Youth: United States, 2015-2016."

9/9/20184/9/2019 4:00 PMNo
Bariatric surgery is a successful tool to help you experience dramatic weight loss and keep it off over time. With weight loss surgery, you will be required to follow bariatric surgery diet guidelines. This bariatric eating style may vary from doctor to doctor, but should be strictly followed for a successful outcome.

Bariatric Surgery Nutrition to Boost Weight Loss

​Dietary recommendations after bariatric surgery will depend on where the surgery is performed and your personal health history. With the gastric band, gastric bypass diet, gastric sleeve diet and other bariatric surgery diets, you will follow a staged approach to eating early on. However, you can usually start eating regular foods about three months after surgery. The staged diet includes:

Stage 1: Clear liquids (water, fat-free milk, fat-free broth and sugar-free Jello). Start the day after surgery.

Stage 2: Puréed consistency (liquefied sources of protein). Start the afternoon after bariatric surgery, and stay with this plan for four weeks.

Stage 3: Semi-solid consistency (soft meats or vegetables that can be mashed with a fork, knife or spoon). Start when directed by your physician (about four weeks after surgery).

Stage 4: Low-fat solids (protein, vegetables and a limited amount of grains). Introduce low-fat foods as your doctor recommends.

Tips for Healthy Bariatric Eating

  • Eat your protein first, vegetables second and carbohydrates last.
  • Eat one new food at a time to see how your body reacts.
  • Eat and drink slowly.
  • Keep meals small.
  • Drink at least 64 ounces of water a day.
  • Wait 30 minutes after eating to drink liquid.
  • Chew food to a puréed consistency.
  • Focus on high-protein foods to heal faster.
  • Avoid foods that are high in fat and sugar.
  • Take the recommended bariatric vitamin and mineral supplements.
The success of your weight loss surgery is dependent on your compliance with established nutritional, exercise and health care guidelines specific to your surgery. At Floyd Center for Bariatric Services, we are here to help you each step of the way. Our post-surgery support includes the following areas to help you be successful in your weight loss journey:
  • Vitamins and minerals
  • Exercise
  • Food
  • Cooking 
Mayo Clinic: "Gastric Bypass Diet: What to Eat After the Surgery."

YesNutrition and Exercise4/9/2019Yes
8/27/20184/9/2019 1:56 PMNo
​Have you ever looked at a family portrait and noticed the strong resemblance between parents and their children -- the hair or eye color, the smile or the dimples? It turns out that genetics is responsible for more than our good looks.

New research shows that genetics holds the key to the development of obesity. In fact, scientists have found the body mass index (BMI) of adult offspring is directly correlated with the BMI of parents, as is reduced metabolic activity. This new finding may help researchers understand the genetic link between obesity, metabolic syndrome and diseases such as Type 2 diabetes.

Genetic Predisposition to Obesity and a Slow Metabolism

Many patients complain they eat very little when compared to others in their family. However, they still pack on pounds while the others stay trim. These same patients blame their slow metabolism, and they may be right.
Scientists have discovered a gene that, for the first-time, correlates being overweight with reduced metabolic activity. Reduced metabolic activity is usually associated with hypothyroidism or an underactive thyroid gland. But in this particular study, participants had normal thyroid levels. This led scientists to believe that their slow metabolism was caused by a defective gene. In fact, the identified gene is believed to increase appetite and cause a slow metabolism. That’s a double whammy that’s almost impossible to fight.

Eating High-Calorie Food is Only One Cause of Obesity

Overconsumption of high-calorie, high-sugar food is an important factor leading to the obesity epidemic. However, with the latest findings, we note that food consumption is only one of the many factors involved. My hope is that we learn more about this defective gene that causes slow metabolism and obesity so that millions of people can finally get relief for this disease.

Metabolism: "The Genetics of Obesity." "It is a slow metabolism after all:  Scientists discover obesity gene."
UCLA Newsroom: "Genes and Obesity: Fast food isn’t only culprit in expanding waistlines—DNA is also to blame."
3/12/20184/10/2019 6:21 PMNo
If you are worried about gaining weight on vacation, don’t be. With a few helpful tips, you can plan a fun-filled vacation that allows you to maintain your weight loss after undergoing lap band, gastric sleeve, gastric bypass or another bariatric surgery procedure.

While vacation plans may include lounging at the beach or pool followed by extravagant meals, these are not the best options to stay on track with your weight loss goals. Here are some recommendations to avoid vacation weight gain while still having a wonderful time.

What to Eat on Vacation to Maintain Weight Loss

​If you plan on dieting on vacation, you need an eating and exercise strategy that works but also allows you to enjoy your time away.
  • Be careful at buffets. Buffets may have many delectable food choices, but it’s so easy to over indulge. If you must eat at a buffet, use the smallest plate, and select tiny portions. Fill up on salads, fruits and vegetables, but watch out for calorie-laden dressings. Select lean protein foods, but skip the breads. Also avoid the dessert section, and grab fresh fruit to eat on your way out.
  • Avoid alcohol. The sugar and calories in one specialty cocktail can slow down weight loss without any nutritional benefit. 
  • Shop for fresh food. Bring a cooler from home and keep a stash of local fresh food in your hotel room. This is an inexpensive way to snack, as needed, without resorting to vending machines or takeout pizza. 
  • Keep bottled water on hand. Put several bottles of water in your bag as you leave for scenic outings each day. Grab one when you are tempted to get a bottled soft drink or other sugary drink. 
  • Pack high protein snacks. Continue to eat your protein bars and shakes on vacation. This will remind you of your weight loss commitment, and the high protein will help to keep you full.
  • Walk as much as possible. Avoid using busses or cabs to explore. Walk or bike in your vacation surroundings to burn more calories, strengthen muscles and increase fitness. Take the stairs if walking is limited or the weather is inclement, and avoid using elevators in multistory buildings or tourist attractions. 
  • Take advantage of hotel amenities. Most hotels or resorts have fitness rooms and pools you can use as part of your daily activities. Also ask about hiking tours, golf and water sports nearby. 

​Planning for Weight Loss After a Vacation

​After a vacation, it’s time to assess your weight and get back on your doctor-recommended eating and lifestyle plan. Check in with your doctor or nutritionist if you need specific advice about getting back on track after a holiday.​
YesNutrition and Exercise4/9/2019Yes
6/21/20174/9/2019 1:21 PMNo
Searching for the best way to lose weight? Maybe you have tried every popular diet available and each time gained the weight back. Or perhaps you have cut back on calories or carbs drastically and still can’t lose weight. No matter what your dieting dilemma, there are excellent answers for weight loss. Each day scientists are revealing new discoveries on the causes and treatment of obesity. While overeating may have caused you to be overweight, restrictive dieting is not always the answer to weight loss success.

Diets Don’t Work for Permanent Weight Loss

​Each week, there seems to be a newly promoted diet plan on the internet, usually an adaptation of low fat, low calorie, low carb or something else. The problem is that while a strictly followed diet may help you lose some weight, most people regain the weight within a year or two. After all, it’s not easy living off lettuce salads, cabbage soup or pre-packaged meals week after week. Findings show that 95 percent of people who lose weight by dieting will regain it in one to five years. And because strict dieting is usually followed by strict weighing, people who diet are eight times as likely to develop an eating disorder as people who don't. These eating disorders, including anorexia, bulimia or exercise compulsion, are serious and may require medical attention.

How to Lose Weight Forever

The best diet is one that you can stay on for a lifetime and that allows you to be healthy and active. Whether this diet is preceded by bariatric weight loss surgery or not, your “diet for life” must be enjoyable and nutritionally sound. Talk with our nutritionist about your diet needs and learn some innovative, healthy ways to eat that allow you to enjoy your favorite foods and still lose the weight. The time for deprivation dieting is over.
​Psychology Today: Why Diets Don’t Work—and What Does.
YesNutrition and Exercise4/9/2019Yes
7/16/20174/9/2019 2:20 PMNo
Each week, there is news about superfoods and their health benefits. What is so special about these healthy foods? Researchers have studied them and determined a stronger tie to a longer life. Whether you have achieved your weight loss goals or are just getting started, these foods can guide you on the path to attaining or maintaining a healthy weight. Here’s a healthy food list I recommend incorporating in your diet — starting today!

Superfoods for Improved Health

​Kiwi is an exotic fruit high in nine essential vitamins and minerals and loaded with antioxidants, which are associated with slowing the aging process. At just 40 calories, a kiwi is a refreshing treat with super nutrients that boost the immune system during times of stress.

Carrots are full of the phytochemical carotenoids that have antioxidant properties, protecting your eyes from free radicals and unstable molecules that cause cellular damage. An overproduction of free radicals results in damage that leads to cataracts, macular degeneration and glaucoma. One-half cup of this eye-candy has 25 calories and 2 grams of fiber.

Tomatoes are a heart healthy food jam-packed with the antioxidants vitamin C and lycopene. In some findings, people with high blood pressure who ate just two servings of tomatoes daily saw a large drop in blood pressure.

Red grapes are another heart healthy food. Just 50 calories a half cup, red grapes are filled with natural polyphenols. These sweet fruits help to lower high blood pressure, boost blood flow and reduce inflammation — all of which reduce the risk of heart disease and stroke.

Berries keep your brain healthy according to research studies. At 40 calories a half cup, berries also fight free radicals and reduce inflammation.

Tasty Superfood Swaps  

It's easy to swap high-calorie foods with healthy superfoods, using these tips:
  • Add fresh berries to your breakfast yogurt for a burst of flavor and nutrition.
  • Bring a kiwi in your lunch bag instead of a high-calorie dessert.
  • Snack on red grapes instead of high-carb cookies or crackers.
  • Munch on raw carrot sticks instead of calorie-laden chips at mealtime.
  • Use lower calorie tomato-based sauces to increase heart health.​​
YesNutrition and Exercise4/9/2019Yes
10/1/20174/19/2019 11:20 AMNo
If your body mass index (BMI) is 30 or greater, you may be considering gastric bypass, gastric sleeve or other bariatric (weight loss) surgery. It’s important to understand that with successful bariatric surgery comes long-term weight loss success. Dramatic weight loss brings a range of benefits from increased health and longevity to improved self-esteem, energy and quality of life, including being more active. After losing 50 percent or more of their excess weight, most patients have noted they feel better than they have felt in their entire lives. Specific benefits include more restful sleep, improved mood and a greater sense of fulfillment in work and relationships.

Weight Loss Surgery Boosts Longevity 

​When combined with a comprehensive treatment plan, bariatric surgery may increase your quality of health and longevity by improving or curing many obesity-related conditions, such as: 

  • Asthma and breathing disorders
  • Bone/joint damage
  • Cancer
  • Cerebrovascular disease and stroke
  • Cholesterol abnormalities
  • Chronic pain
  • Gastroesophageal reflux disease (GERD)
  • Heart disease
  • High blood pressure
  • Sleep apnea
  • Type 2 diabetes
Some patients with Type 2 diabetes leave the hospital with normal blood sugar and have no need for diabetic medications after bariatric surgery. Additionally, people who reduce excess weight may also need to take fewer medications used to treat other obesity-related conditions.

Bariatric Surgery Improves Quality of Life

Not only are patients healthier after weight loss surgery, but quality of life is positively affected with an increase in mobility, social interactions and sexual function. Depression and anxiety are also reduced following bariatric surgery. In fact, most patients look forward to being actively involved in life again.

​American Society for Metabolic and Bariatric Surgery: Benefits of Bariatric Surgery.
American Society for Metabolic and Bariatric Surgery: Life After Bariatric Surgery.

YesNutrition and Exercise4/9/2019Yes
2/10/20194/9/2019 1:55 PMNo

What child can resist eating Grandma’s homemade chocolate chip cookies? While one cookie may not be a problem, excess sugar in a child’s diet can be harmful.

Eating a diet high in simple sugars found in cookies, sodas and packaged treats can lead to a host of behavioral issues and learning problems, not to mention high blood sugar, childhood obesity and immune suppression.

Sugar Leads to Childhood Obesity

Sugar is different from starches, and no matter what the calories, sugar stimulates cravings. This means the more sugar your child eats, the more he or she craves. While it’s a fact that sugar promotes obesity, newer findings now link sugar to other health conditions, including:
  • Fatty liver disease
  • Heart disease
  • Tooth decay
  • Type 2 diabetes
Overweight children who eat added sugars are more likely to become insulin-resistant, a precursor for Type 2 diabetes. With diabetes, blood glucose levels rise quickly and may cause unexplained weight loss, extreme thirst, increased urination, mood swings and nonspecific malaise. Talk with your doctor if your child has high sugar symptoms or any other health concerns.

Recommended Sugar Intake for Healthy Children

To avoid added simple sugars in your child’s diet, try the following tips.

Serve nutritionally dense foods for meals and snacks, including:
  • Fruits
  • Lean meat, poultry and fish
  • Low-fat dairy products
  • Vegetables
  • Whole grains
Limit sugar to no more than six teaspoons a day or less than 10 percent of daily calories for a child. This includes table sugar, fructose and honey. Read the package labels to watch for hidden sugars.

Allow one treat each day to help your child learn to self-regulate sugar in the diet.

Circulation: Added Sugars and Cardiovascular Disease Risk in Children. March 7, 2017, Volume 135, Issue 10.
Medscape: AHA Says Cap Added Sugars for Kids at 6 Teaspoons a Day.
Emedicine: Pediatric Type 1 Diabetes Mellitus.

YesNutrition and Exercise4/9/2019Yes
4/2/20194/10/2019 5:36 PMNo
Do you find it hard to be your own “dietitian” when it comes to selecting healthy restaurant options after bariatric surgery? 

Using the following tips, you can learn how to better manage the pages of delectable dishes. Instead of seeing a menu as individually set items, you want to select the best weight loss foods from the menu’s list of ingredients. This means selecting meat off one menu item and vegetables off another item. For instance, by choosing the grilled chicken and with a side of green beans instead of whipped potatoes, you save on calories but don’t sacrifice flavor. 

The following tips will help you enjoy healthier eating as you watch your calories and portion sizes when eating out. 

Make Smart Substitutions When Dining Out

Using the popular, eat this not that philosophy, here are some healthy restaurant substitutions to help you reach your weight loss goals:
  • Ask for a lite vinaigrette dressing on the side with your salad. 
  • Pass on the overflowing bread basket, or if you eat a slice of bread, eat it plain with no butter.
  • Request baked, grilled or broiled meat, poultry or fish instead of fried or breaded.
  • Avoid casseroles, pot pies and pastry crusts.
  • Chew slowly and avoid drinking liquid with your meal.
  • Choose grilled mushrooms instead cheese stuffed mushrooms.
  • Choose lean meats like chicken, fish, pork tenderloin or filet mignon.
  • Opt for a small baked potato instead of french fries.
  • Order vegetables cooked without butter or creamy sauces.
  • Select broth based soups instead of creamy soups for an appetizer.
  • Share your meal with a friend or portion half on a plate and take the rest home.
  • To reduce portion sizes, select a small plate or appetizer instead of a large plate.

Healthy Fast Foods for Weight Loss

For convenience sake, it's important to know how to choose healthy fast foods that will fill you up on the run. Here are good choices:
  • A grilled chicken sandwich with no special sauce is always a healthy choice.
  • Ask for a low-fat yogurt or apple slices for dessert.
  • Request added lettuce and tomato or other veggies for sandwiches.
  • Go for a plain burger in the smallest size.
  • Look for chili or a baked potato topped with broccoli and skip the cheese sauce.
  • Opt for cereal and low-fat milk.
  • Order a fast food salad and get the dressing on the side.
  • Request an english muffin.
  • Select a scrambled egg and small muffin.
National Heart, Blood and Lung Institute: Obesity Education Initiative.
UCLA Bariatric Surgery: Dining Out Tips.
Hallmark Health System:  Dining Out After Surgery.

YesNutrition and Exercise4/10/2019Yes
12/11/20184/11/2019 10:33 AMNo
Obesity is a chronic disease with numerous complications. That’s why your medical team is so important after bariatric surgery. Weight loss surgery is an invasive major surgery. To ensure that the outcome is successful, bariatric surgery follow-up requires keeping in touch with your bariatric team of surgeons, obesity specialist, dietitian and mental health professionals. Also, it is important that a primary care practitioner is involved in bariatric surgery aftercare for overall health assessment. 

What Can Go Wrong After Bariatric Surgery?

Of course, things can go wrong after any surgery. But bariatric surgery follow-up with the team of clinical experts in this field is vital to diagnose problems early while they can still be treated. Your bariatric team will assess and treat the following problems:
  • Calcium, vitamin D and vitamin B12 deficiencies
  • Changes in bone metabolism
  • Depression
  • Digestive symptoms
  • Encephalopathy or protein-energy malnutrition
  • Food intolerance
  • Gallstones
  • Iron deficiency
  • Maladaptive eating behaviors (related to eating disorders)
  • Nutritional deficiencies

Bariatric Surgery Aftercare Determines Long-Term Weight Loss Success 

With gastric bypass, gastric sleeve or any other bariatric surgery, patients undergo extensive preoperative counseling and evaluation by a multidisciplinary team of bariatric experts, including a board-certified bariatric surgeon, obesity specialist, dietitian and mental health counselors. As explained during this process, bariatric surgery is not a cure: it is a weight loss tool. Many lifestyle changes must be made to be successful and prevent complications, including:​
  • Complying with taking postoperative vitamins and minerals
  • Following the bariatric surgery diet 
  • Following specific exercise regimens
  • Regular follow-up care with the bariatric team for a lifetime 
Science Daily: Diabetes and Metabolism.
JAMA Network: Long-Term Follow-Up After Bariatric Surgery.
Springer Link: Bariatric Surgery.
YesWeight Loss Surgery4/10/2019Yes
3/19/20194/19/2019 11:42 AMNo
For decades, patients sought obesity cures from doctors, dietitians and other health care professionals. Usually the only weight loss advice was the following:

  • Move around more
  • Stop eating so much
  • Take diet pills
But for most people suffering with obesity, medications and lifestyle changes never worked, and obesity continued to carry a negative stigma of its own. Today, we know differently. We know that obesity is a disease that can lead to serious health problems because of the adipose tissue or “sick fat.” That’s why more obesity specialists are recommending bariatric surgery, including gastric bypass or gastric sleeve, to cure obesity and change the inflammatory and metabolic profile of the patient.

Is Bariatric Surgery a Cure for Obesity?

​Bariatric surgery effectively reduces body weight and treats obesity-associated metabolic diseases such as Type 2 diabetes. Of course, there are many other benefits for the patient undergoing bariatric surgery, including increased activity, a better quality of life and improved psychological health. 

Here’s how bariatric surgery works to help manage obesity:

  • Reduces the amount of food your stomach can hold, which lowers the number of calories your body takes in.
  • Changes the levels of certain hormones and the way the brain responds to these hormones to control hunger urges.
​​The result? Post-surgery, bariatric patients are less interested in eating and experience dramatic weight loss and a lower risk of chronic illness.

Bariatric Surgery Improves Obesity-Related Health Conditions

​Here’s how bariatric surgery improves metabolic disease associated with obesity:

  • Initial short-term fasting and reduced calorie intake
  • Rerouting of food and nutrition​ in the stomach and intestines 
  • Positive changes in hormone and immune system responses in the stomach and intestinal tract
  • Decrease in "sick fat," also called adipose tissue 
​If you are overweight or obese, talk with a bariatric or obesity physician to see if bariatric surgery can help you make lifelong changes to effectively manage your obesity and give you a higher quality of life and better health. This health care professional will explore available options, evaluate your health and help you make a life-changing decision.

National Heart, Lung and Blood Institute: Treatment.
Journal of Clinical Pathology: Bariatric Surgery: A Best Practice Article.
International Journal of Clinical Practice: Adipposopathy and bariatric surgery: Is ‘sick fat’ a surgical disease? 
World Journal of Gastroenterology: New obesity classification criteria as a tool for bariatric surgery indication. 

2/16/20184/10/2019 6:16 PMNo
​Losing weight after bariatric surgery is so fulfilling for most patients. You feel better; your mood and energy soar; and people barely recognize your slimmer look. That is until you hit a weight loss plateau. It seems like nothing you do will make the scales budge — even if you are eating and exercising the same. How do you break this diet plateau when weight loss stops? 

7 Kick-Start Strategies to Break a Diet Plateau

  1. Be more active. It’s hard to be active if you work fullt ime, but there are ways. Take the stairs. Take a stretching break every hour, and use your lunch hour as time to get outdoors and have a picnic in a nearby park. The more you move, the more you lose.
  2. Check your food and activity journal. Look for incidences of overeating or under exercising. Sometimes when you get lax on your weight loss rules, the result is a diet plateau.
  3. Eat more protein. If you’ve been adding more carbs and less protein to your daily diet, it’s time to make a change. Protein is key in any weight loss diet. Select quality protein such as lean meat, chicken without skin, seafood and tofu.
  4. Get more sleep. Studies find that people who sleep less than 6.5 hours a night may tend to gain weight. During deep sleep, the brain secretes a large amount of growth hormone to break down the fat that results when you take in extra calories. Also, poor sleep lowers the level of leptin (the hormone that tells you “I’m full”) and increases the production of ghrelin (the “eat more” hormone).
  5. Manage your stress. Cortisol is the stress hormone that can increase your appetite and cause belly fat. Cortisol helps your body break down muscles for energy and store excess calories in fat. If you have stress for days or weeks (chronic stress), your body begins to break down muscle and other tissues -- but not fat -- to keep it going. Cortisol also increases the craving for carbohydrates (bread, sweets, pasta, bagels and cereal). 
  6. Rev up your workout. Change the way you exercise. You can add another 10 minutes to your daily regimen or use high-intensity interval training. With high-intensity interval training, you work out at a high intensity for 30 seconds and then slow down for a few minutes. Repeat this peak intensity burst throughout your regimen.  
  7. Work out with weights. With proper instruction, add weight training to your regular exercise regimen. You can use machines or free weights. Over time, weight training will strengthen your muscles, which can help burn more calories.

Do Not Quit During a Weight Loss Plateau

​Do not get discouraged if the scale doesn’t move for a few days or weeks. Weight loss plateaus happen to most people at some point after losing significant weight with bariatric surgery. With substantial weight loss, you lose both fat and muscle. Fat can leave. But muscle is necessary to rev up your metabolism and burn calories. Even if you are eating the same foods, you now have a declining metabolism, causing you to burn fewer calories. 

National Institutes of Health: Weight loss leads to a strong increase in appetite. 
EatRight.Org. Academy of Nutrition and Dietetics. 4 Ways to Shed the Weight for Good.
Nursing Times.  Adult obesity 2: treatment and management options for weight loss and maintenance. 
Springer: Weight Regain After Bariatric Surgery.
YesNutrition and Exercise4/10/2019Yes
4/20/20174/10/2019 6:47 PMNo
What’s the first word that comes to mind when someone says diet? Here’s what patients have said:
  • Boring
  • Awful
  • Deprivation
  • No taste
Surely, you can add even more to the list. But these words are passé when it comes to today’s healthy recipes for weight loss, including healthy dinner ideas,
healthy lunches and healthy snacks. There is an endless number of delicious, nutritious recipes you can make. Here are some tasty food tips that can help.

Healthy and Nutritious Low-Calorie Snacks

Let’s start with snacks. Your body is working much more efficiently now, and rather than starve all day and then eat too much at dinner, snacking every few hours makes sense. Gather your ingredients at the store, so you have them available each week.
  • 3 cups of popcorn topped with Parmesan cheese
  • Glass of low-fat milk with spoon of peanut butter
  • Medium apple sliced with 1 tablespoon nut butter spread on slices
  • Protein bar with 80-calorie, high-protein yogurt
  • Raw vegetables with high-protein Greek yogurt dip
  • Rice cake and low-fat chocolate milk
  • Roasted chickpeas, seasoned with spices
  • String cheese and high-fiber crackers 
  • Trail mix with whole-grain cereal, nuts, seeds and dried fruits (portion into small ¼ cup servings) 

Healthy Lunch and Dinner Ideas for Dieters

Creating healthy lunch and dinner recipes that are both nutritious and delicious is easy. You need to prepare a list ahead of time of ingredients and make sure you have the food items necessary to use. Here are some easy recipes you can try that are filled with good nutrition and won’t add too many calories per meal.
  • Try a veggie pizza. Use ½ of an English muffin and cover with 2 tablespoons pizza sauce, 1⁄2 cup chopped onions and peppers, and 2 ounces mozzarella cheese. Bake 15 minutes in a 325-degree oven. Enjoy with a fresh fruit or veggie salad.
  • Grill your favorite vegetables. Roast or grill vegetables (carrots, beets, onion, peppers, broccoli, Brussel sprouts) in a hot oven at 450 degrees. Cover with olive oil spray and fresh herbs such as rosemary, basil and/or garlic) Add salt and pepper. After cooking, top the veggies with 2 ounces goat cheese crumbles for a delicious meal.
  • Get creative with cauliflower. Cauliflower is the wonder vegetable that can be eaten raw with seafood dip (tastes like shrimp! or cooked and pureed to mimic thick mashed potatoes. There are recipes online for cauliflower grilled cheese sandwiches and cauliflower pizza — all easy to make and low in calories and carbs.
  • Keep ready-to-serve foods on hand for quick, tasty meals. Have a supply of low-sodium soups, frozen homemade chili, rice and beans, prepared bagged salads and roasted chicken to serve healthy lunches or healthy dinners on days when you’re in a hurry.
  • Make a salad meal for lunch or dinner. Keep salad toppings in separate containers in your fridge such as beet slices, olives, cherry tomatoes, chopped carrots, chopped onion, mandarin orange slices, walnuts, boiled eggs, and chopped chicken or tuna. Also have on hand bags of packaged salads. Take one-half bag of salad and top it with your favorite toppings. The walnuts, eggs, tuna and chicken add protein while the beets, olives, onions, carrots, tomatoes and oranges add delicious, nutritious flavor.
EatRight.Org: Snacking for Adults and Teens.
EatRight.Org: 7 Ways to Enhance the Flavor of Your Food. 

YesNutrition and Exercise4/10/2019Yes
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