The choices you make on a daily basis determine the measure of your success after your weight-loss surgery. Regardless of the type of procedure, there are a few options that can benefit and help you achieve greater success. Whether it is changing the composition of certain meals; keeping an accurate food journal or finding creative ways to incorporate more activity into our daily routine, there are conscious decisions you can make to reach your targeted goal weight. Here are some easy ideas for you to try!
Healthier Salad Choices – Yes, our salads definitely need a make-over! Many people load up on high-calorie ingredients thinking “I’m eating healthy – it’s a SALAD!” However, upon closer examination, most Caesar salads with chicken and dressing contain as little as 750 calories and as many as 1,500 calories.
According to Leslie Bonci, a registered dietician and director of sports nutrition at the University of Pittsburgh Medical Center, salads can be tasty and nutritious by adding a few “surprise” ingredients packed with vitamins and the good stuff our bodies’ need. For example, adding a serving of edamame or soy beans can add 95 calories, 4 grams of carbohydrates, 4 grams of fiber, and a whopping 8 grams of protein. Be sure to get them frozen and removed from the pod for easier additions to your salad. Another suggestion is to add Pepperoncini peppers for a spicy kick! These small cousins to a bell pepper will add zesty flavor for only 17 calories, 3 grams of carbohydrates, 2 grams of fiber and a gram of protein.
Another suggestion for eating dressing with your salad is to measure a serving of dressing and to simply dip your fork into the dressing. This will eliminate extra calories from your diet. Use lemon juice as a dressing to coat your salad greens or make your own dressing so that you can control the ingredients and calories. If you are craving “ranch” dressing, try making it with fat-free sour cream and fat-free buttermilk, which will save you calories. There are a lot of herbs and spices that can be mixed with vinegar, grapeseed oil, lemon zest and lemon juice to create a healthy alternative to prepared dressing.
Exercise – The amount of activity or lack of activity definitely affects your weight-loss journey. Most experts recommend at least 30 minutes of activity three times per week. If you are unable to go to a gym or structured exercise activity, there are lots of ways to incorporate more activity into your life. For example, when shopping, park your car as far away from the entrance as possible. When perusing the super large store, walk a lap or two around the store before beginning to fill your shopping cart. Get outside and weed your flower beds or take a walk in a nice park. With the weather becoming more and more beautiful, there is no reason to be a couch potato. But for those who love television, here is a challenge for you: While you are watching television, “pump” up your upper body strength by lifting soup cans during the program. There is even a public television station which broadcasts a show entitled “Sit and be fit”. You can visit http://www.sitandbefit.org should you need instructions.
Attitude/Outlook – Even though you have had bariatric surgery, you still have to mentally prepare yourself on a daily basis. The surgery only gives you the tool; you still have to learn how to use it properly. Consider is the way you talk to yourself throughout the day. Are you staying positive and praising yourself for the progress you’ve made? Keep a chart of your changes. Accurately report your change in measurements, not just the amount you weigh. Reward yourself with a shopping trip and try something on you think won’t fit. You may be surprised! And before you put anything other than water in your mouth, are you asking “Am I eating to satisfy my physical hunger or am I eating to fill an emotional void?” The Mayo Clinic defines emotional eating as “a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness.” Eating for emotional comfort is the hardest habit to break. Be sure to work on this aspect daily by not allowing yourself to graze between meals. If you are struggling with this problem, please visit your nearest support group. Talking with others who are travelling down the same path can illuminate a healthy solution.
Every day your life is filled with options. You decide whether you will make the healthy choice. Maintaining a healthy lifestyle requires a lot of mental effort. Be conscious of the calories and nutrients you are putting in your body. Remember, only YOU control what goes into your mouth. A healthy lifestyle consists of burning more calories than you consume, so exercise is a MUST! Remember to nurture your emotional health – get out there and connect with others! The bariatric community is warm and welcoming! A new life is just waiting for you! Get off that couch and get busy!
