At this month’s support group meeting our focus was on one thing – EXERCISE.  Why should we exercise?  How should we exercise?  What are the best ways to exercise?  How often and how long should we exercise for?  The questions are endless.  To help us get a grip on all things exercise we invited Monica O’Reilly, owner of Fit for Life Fitness Center, to help answer these questions.  Here is a breakdown of what we learned:

• In order to reach your goals you CANNOT continue with the same eating, the same exercise, and the same physical activity behaviors.  You must change these behaviors through self discipline. 
• Physical activity does not discriminate.  Adults of all ages, shapes and sizes will gain health and fitness benefits through physical activity.
• Sitting for prolonged periods of time hurts your body.  How?  It turns off most of the abdominal muscles, over-works the back muscles, over-stretches the spinal ligaments, stresses the back portion of the discs and shortens the psoas, calf and hamstring muscles.  If you have a desk job make sure you get up and stretch every 20 – 30 minutes.
• Sarcopenia is to blame for weight gain in the majority of adults.  Sarcopenia is the gradual decrease in muscle tissue that occurs with age and begins for most people around the age of thirty.  The average adult will lose 1% of musle each year after the age of 40.  Men and women who do NOT strength train will lose 5 – 7 pounds of muscle for each decade of adult life due to disuse atrophy. 
• Lean muscle loss = slower metabolism!  A slower metabolism leads to lower energy requirements for your body to function. Fewer calories are being used so more calories are being stored as fat.  Without a reduction in food intake (calories), this process results in 15 – 17 pounds more body fat for each decade of adult life.
• Keep your muscles!  To replace muscle and raise your metabolism, strength training must be done on a regular basis.  Research reveals that by adding just 3 pounds of muscle you can raise your resting metabolism by about 7 percent. 
• Muscle loss = fat gain.  How do we fix this?  Eat sensibly.  The average person should do cardio exercise at least 3-5 times a week for a period of 25-30 minutes.  Strength train at least 2-3 times a week non-consecutively.  Work the major muscle groups of the body which include the legs, hips, chest, back, abdomen, shoulders and arms.
• Kick off your exercise program gradually.  If you are new to exercise start off with a 10 minute exercise session then increase to 2o minutes and then to 30 minutes.  When strength training start off with 1 set of 8-15 repetitions per exercise.  Progress to 2 to 3 sets over time.
• Make healthy lifestyle changes.  Know your BMI and your waist measurment.  Be aware of how many calories you are consuming.  The more calories you eat the more exercise you have to do in order to burn those calories because what your body doesn’t use will get stored as fat.  Weigh yourself weekly and if you’re goal is to lose weight, aim to lose 1/2 pound to 2 pounds per week. 

We all know that losing weight can be a struggle. Even after you undergo your bariatric procedure, you will need to stay focused and face your weight-loss goals head on. Without the right mindset it will be very difficult to lose the weight and keep it off down the road. But don’t worry, you are not alone in the fight. There are several resources that you can use to make your weight loss experience smoother.

North Florida Regional Medical Center Patient Guide

We know that you have seen the Patient Guide before. It is not only a great resource to use when you are learning about a bariatric procedure, but it can help you afterwards as well. Any time that you need a reminder as to exactly what you need to do to stay on track you can look in the patient guide. When you use this resource you will find:

• A full explanation of the required diet and nutritional information.
• Answers to frequently asked questions.
• Explanations of physical complications you may experience
• Guidelines that explain in detail the lifestyle changes that you will need to make.
• All of the telephone numbers that you will need to get a hold of us here at North Florida Regional Medical Center in the event that you have a problem adjusting

Organized Support Groups

Human beings are social creatures. It is in our nature to want to be around others who are like us. We especially need such social outlets when we are working towards a goal. Why not put yourself into a social setting where you’re surrounded with other people who are in your same situation? We offer support groups twice a month. You can come and meet other people who are going through the same thing that you are. You can get advice, share your accomplishments or just have a conversation with someone who is having the exact same experiences that you are. You may be surprised how much a little social interaction can help you focus on goals and provide you with motivation.

Go Online

• The internet has a wealth of information. You can find websites that are geared specifically towards people who have undergone bariatric procedures. We do want you to be careful though. Always check your sources to be sure that you are on a website that is maintained by a reputable source. Some websites are designed solely to sell products and others flat out have incorrect information. One way to make sure that you are on a good website is to look at the end of the web address. This is the part that generally says “.com”. There are many good websites listed as “.com” but if the web address ends in “.gov” then it is likely a good resource because it is maintained by the government and will not be biased. Also, ask one of our staff here about the recommendations made on a website that is not a .gov, the official LapBand website, or a site maintained by North Florida Regional Medical Center before following them yourself. For a list of websites that we approve and agree with, visit (LINK TO BLOG) or check out the “Resources” Tab in your Patient Guide.

Family and Friends

Your direct social network is a great resource. Family and friends can provide you with physical and emotional support. They will be there for you when times are hard and you need someone to talk to in order to stay on track. They can provide you with motivation and a little push when you need it. You never know: you might even find a great exercise partner in the group. Having an exercise partner makes working out more fun and generally helps people stay accountable for working out.

Staying on track after your procedure is important. Only you can make sure that you reach your weight and health goals. Remember bariatric procedures are excellent tools in your journey but they will not do all of the work for you. It is up to you to use your resources to your advantage. Gaining momentum and getting used to a new lifestyle can be a challenge at first, but with the right support, you’ll be sure to reach—and maintain—your weight-loss goals.

If you are facing challenges after your bariatric surgery, or if you would like to find out more about the procedures and how they can help you, visit us online.

SOURCES
National Institute of Health
Journey2aNewYou Support Groups
MedScape Today

Dates:

May 3 & 17
June 7 & 21  
July 5 & 19 
Aug 2 & 16
Sept 6 & 20
Oct 4 & 18
Nov 1 & 15
Dec  6 & 20

Third Monday of the Month
Lake City Medical Center
The classroom across from the cafeteria
7:00pm – 8:30pm
For more information, call (352) 331 – 5255

Center for Obesity Surgery & Treatment 2010

Dates:

May 19
June 16
July  21
Aug 18
Sept 15
Oct   20
Nov  17
Dec  15

Third Wednesday of the Month
Suite 107 – Medical Arts Building
7:00pm – 8:30pm
For more information call (352) 331 – 5255
A service of North Florida Regional Medical Center

Center for Obesity Surgery & Treatment 2010

Dates:

May 10
June 14
July 12
August  9
September 13
October 11
November 8
December 13

2nd Monday of the Month
Suite 107 – Medical Arts Building
7:00pm – 8:30pm
For more information call (352) 331 – 5255
A service of North Florida Regional Medical Center