At these meetings, you’ll have the opportunity to talk about and deal with the emotional pain of obesity and its aftermath in a comfortable setting, surrounded by people who have been through the same thing. The discussions are guided by an approach called Attitudinal Healing, which is a program of spiritual and emotional care founded on nonsectarian principles and designed to improve a patient’s health in conjunction with traditional health care practices. Its goal is to help you address the tumultuous feelings, many of which stem from childhood, related to your behaviors and self-worth and enjoy a more fulfilling and peaceful life.

Attitudinal Healing began in 1975 under the guidance of Dr. Gerald Jampolsky, who in 1977 founded the Center for Attitudinal Healing in Tiburon, California. Today, the establishment (now known as Corstone Center and located in Sausalito, California) works toward the goal of developing and support emotional resilience – the ability of people and institutions “to function competently, powerfully and peacefully under stress.” It seeks to reinforce people’s confidence that they can help themselves and others, enabling “individuals, families and communities to face challenges, develop and maintain a positive attitude, make healthful choices, and solve problems on every scale.”

The Provost Bariatrics Support Group meets from 7:00p.m. to 8:00 p.m. on the second and fourth Thursdays of each month at Dr. Provost’s office (2501 Scripture Road, Medical Building #6, Suite 303 in Denton).  You can also come early (at 5:45 p.m.) and join other patients and the group’s leaders for an hour-long walk around the hospital grounds and neighboring park. After all, why not get in some exercise as part of your new, healthy lifestyle? The group is open to anyone who has had bariatric surgery, regardless of the surgeon, and friends and family are also welcome to attend.

For more information on the Weight Loss Surgery Support Group offered by Dr. David Provost, please call his office at 940-323-3450.

Dr. David Provost has helped thousands of patients during his 20-year career as a surgeon and is committed to the life-long treatment of his weight loss surgery patients. He is a recognized expert in bariatric surgery and performs weight loss surgery in Denton, Texas, at the Presbyterian Hospital of Denton.

Weight loss surgery has changed the lives and health of thousands of patients. Until recently, the fact that many of those patients no longer suffered from diabetes was only whispered in waiting rooms.

But a 2008 study led by Dr. John Dixon at the Monash University Medical School in Melbourne, Australia, showed patients who had Lap-Band surgery to reduce the size of their stomachs were five times more likely to see their diabetes disappear over the next two years than were patients who had standard diabetes care. Other studies have shown that gastric bypass surgery can also resolve diabetes in most patients.

The 2008 study was published in the Journal of American Medical Association and compared diabetes in patients who underwent Lap-Band surgery against those who received standard medical care for weight loss. This was the first randomized study on weight loss surgery and diabetes, and scientists consider randomized studies to yield the highest-quality evidence.

The Risks of Type 2 Diabetes

Type 2 Diabetes is sometimes called “death by inches,” because it erodes the quality of health and life slowly, often resulting in loss of eyesight, nerve damage in fingers and toes, and even amputation as circulation deteriorates from the disease.

The biggest common factor among Type 2 Diabetes patients is excess body weight: 55 percent of Type 2 Diabetes sufferers in the U.S. are obese. Hypertension, elevated cholesterol, metabolic syndrome, aging, a high-fat diet, and a less-active lifestyle also increase a person’s risk of getting diabetes. Of course, many of these symptoms are associated with obesity, also.

New Research on Weight Loss Surgery

The results of this study and previous research on the effect of weight loss surgery to treat diabetes are bringing recognition in the medical community to what many bariatric patients have realized for years: weight loss surgery is a possible cure for diabetes. In fact, more and more scientists are realizing that the weight loss that results from gastric bypass and gastric band surgery is really more of a side effect; the real benefit of weight loss surgery is that it appears to eliminate Type 2 Diabetes in the vast majority of cases.

In fact, more recent data is even more encouraging. Researchers from Virginia Commonwealth University examined 177 morbidly obese patients with Type 2 Diabetes who underwent gastric bypass surgery. Nearly 90 percent of the patients experienced a return to normal blood sugar levels within the first year and almost 60 percent were still diabetes-free 5–16 years later. Those who were insulin dependent at the time of surgery were most likely to have their diabetes return.

And, researchers from New York University School of Medicine examined 95 patients who had laparoscopic gastric banding (more commonly known as Lap-Band surgery), with 88 percent taking oral diabetes medication and 15 percent on insulin. After five years, 83 percent had an improvement or remission of Type 2 Diabetes.

These dramatic results offer hope to the millions of people who suffer from Type 2 Diabetes. And although many medical experts caution that more research is necessary to determine the long-term health effects of bariatric surgery on patients with Type 2 Diabetes, current evidence leaves little doubt that weight loss surgery can have a positive impact on those who suffer from the disease.

Patients seeking weight loss surgery in Denton, TX, with Dr. Provost often suffer from diabetes and other co-morbidities. If you are concerned about how obesity is affecting your health, call to schedule a free consultation with Dr. Provost at 888.715.4330.

The biggest change will be in your portion size. If you’ve been to a restaurant recently, you know that what is considered a normal serving size in the U.S. is often enough food for three people. If you’re used to sitting down to a heaping dish of pasta or a large steak and stuffed bake potato, you may be surprised at just how little food you add to your plate following weight loss surgery.

After either gastric bypass or gastric banding (Lap-Band) surgery, you will only be able to eat a few bites at each meal. You must take small bites, chew your food well, and eat slowly, taking two to three minutes between each bite. By slowing down, you will be more aware of what you are eating, and are more likely to feel satisfied sooner. Most importantly, you should stop eating when you become comfortably full or are no longer physically hungry. Overeating or eating too quickly will result in discomfort or vomiting. Similarly, you will no longer be able to gulp large volumes of liquid when thirsty, and you will have to learn to drink water continually throughout the day to prevent dehydration.

FOOD CHOICES
After a gastric bypass, the types of food you eat will also change. You may have difficulty eating tough meats, particularly beef, following surgery. And, you should avoid greasy or fried foods, because your body cannot process them the way it is used to and they can make you feel ill. You generally won’t have a problem with most vegetables, although you may want to avoid raw vegetables, such as broccoli, celery or carrots. Carbonated beverages, even diet sodas, are a big no-no. They can stretch your pouch, limiting weight loss, and defeating the purpose of the surgery. And, if you know anything about the gastric bypass procedure, you know that foods high in sugar cause the dumping syndrome, which causes light-headedness, sweats, a jittery feeling, nausea, and vomiting. Cake, candy, ice cream, pies, cookies, and other sweets and desserts all can cause dumping and are off limits. (Artificial sweeteners, however, are permitted.)

With the Lap-Band procedure, adherence to the prescribed eating habits is equally important, and follow-up visits with your surgeon for adjustments are essential to long-term success. If you do not go back for routine fills to maintain the appropriate amount of restriction for the Lap-Band, you can easily regain the weight that you lost after your initial procedure. When the Lap-Band is adjusted correctly, you should feel full or satisfied fairly quickly. If small meals no longer satisfy you, if you still have weight to lose but have plateaued, or if you find yourself snacking more often and eating foods you previously couldn’t eat, like white breads and fibrous vegetables, then you are probably overdue for an adjustment. Overall, if you follow the nutrition guidelines provided by your surgeon, when you choose your food and then chew it well, you should not feel hungry or deprived.

PROPER EXERCISE
Exercise is an essential component of any weight loss program, and both the gastric bypass and Lap-Band procedures are no exception. You will be expected to begin a daily walking program upon discharge from the hospital. Patients who are unable to walk due to joint or back problems are encouraged to participate in alternative methods of exercise including water aerobics and stationary biking.

Like your new eating habits, maintaining an exercise regimen will be a long-term commitment. You don’t have to become a fitness junkie, but you do need to work regular exercise into your daily routine. Even walking on a treadmill for 30 minutes a day will help you shed pounds fast, and keep them off for good. Plus, you will lower your risk of heart disease by improving your cardiovascular fitness.

If you are considering weight loss surgery, you need to have a complete understanding and acceptance of the changes you will face. This is not the easy way out. Achieving weight loss goals requires dedication, and if you do not believe you can comply with your surgeon’s instructions, then weight-loss surgery may not be your best option.

Although it’s tough to quit soda, there are good reasons why weight loss surgery and soft drinks don’t mix. The first is related to your new, smaller stomach size. For example, if you’ve had Lap-Band® surgery, the inflation of your stomach pouch caused by drinking even a sip of carbonated beverage can cause your pouch to strain uncomfortably against the band. Gastric bypass patients and sleeve gastrectomy also report feeling uncomfortable from the gas produced by even a mouthful of soda.

Why? In short: The gas in the drink comes out and expands your stomach like a balloon. Your new stomach pouch can be stretched out over time if you drink carbonated beverages after your surgery. What’s more, carbonated beverages – like soda pop, ginger ale, sparkling cider and even tonic water – increase hunger and contribute to weight regain.

In general, any drink that lists carbonated water as an ingredient – with or without added flavoring – is on the forbidden list. But this doesn’t mean you have to limit yourself to tap water and coffee. Zero-calorie, zero-fizz fruit-flavored waters, such as Fruit2O, are great alternatives for weight-loss surgery patients. You can also try fruit-based “ades”, like lemonade and orangeade. And powdered, sugarless soft drink mixes, like Crystal Light, Wyler’s Light Drink Powders, and Sugar Free Kool-Aid, are all fine as well.

Sadly, it’s not just soda that’s off the menu. Despite its high vitamin content, fruit juice is a no-go for gastric bypass and sleeve gastrectomy patients as well. The high sugar content in juice may lead to dumping (and no fruit smoothie is worth that!). And, for anyone who has had weight loss surgery, the fact that most fruit juices are high in calories can cause a major setback when it comes to maintaining a healthy weight. As an alternative, consider beverages flavored with artificial sweeteners, such as Splenda or TruVia, which is made from stevia plant extract. Green tea is not only refreshing, but also good for your health, and there’s not a calorie in sight. The same goes for herbal tea.

In the end, however, it’s always going to be better for you to drink plenty of pure water, and to avoid drinking fluids for 30 minutes before or after a meal so you don’t flush food through your stomach pouch. By follow these few simple tips you can help keep your pouch happy, your body hydrated, and your weight right where you want it!

Dr. David Provost has more than 20 years’ experience as a surgeon and has helped thousands of patients during his career. He is a recognized expert in bariatric surgery and performs weight loss surgery in Denton, Texas, at the Presbyterian Hospital of Denton.

Whatever your circumstance, you will probably find that weight loss surgery requires you and your family to make a few adjustments. Fortunately though, everyone in your family can get involved in positive ways.

For the most part, your family’s involvement will be in two areas: fitness and nutrition. If being sedentary and living on all the wrong foods were the main reasons you became obese, it’s probably also true that those negative factors have affected your whole family. Also, the nature of family means that parents set examples for the children, not the other way around. If you and your spouse are traditionally sedentary, eating unhealthy food on a regular basis, then your kids will tend to see that as model behavior. These bad behaviors become bad habits. And like any habit, good or bad, breaking out of it gets only harder the longer it exists.

Weight loss surgery and the recommended lifestyle that follows can provide a change. The medical guidelines will be specific to you as a patient, such as your special vitamin needs after weight loss surgery. For these considerations, you should look to your doctor for counsel, not a website. But, when it comes to your family, everyone can develop the positive habits that will help them live a longer, healthier life. The following guidelines can be helpful in just about any case.

Eat Right – Or at Least Eat Better. It’s pretty simple: Keep as much of the garbage as you can out of the icebox and the shelves. You already know what these items are. Sugary processed foods and fattening meats are the worst. Of course, there are other foods you may find hard to digest after weight loss surgery, even if they are good for you, such as uncooked celery and brocolli. This varies by patient. But the major culprits for obesity – the junk that everyone finds hard to eat in moderation – should be avoided. This is better for you and your family.

Get Moving. Active families are happier families; no question about it. There is something nearly magical about the effect that physical activity can bring – especially compared to the long-term results of being sedentary. Combined with bad eating habits, being overweight and inactive is just about a perfect formula for depression. So, it follows that when a person or family becomes centered on staying busy with hobbies or activities that make good regular exercise, they’re better off. That includes you.

Mind you, that isn’t to say that the whole family should gather each morning and ride treadmills together. There’s no rule saying the road to fitness has to be a grind. But if that’s how it seems, keep these tips in mind:

• Look for ways to get active right in your own neighborhood. Take a walk with your kids every morning before school. Play frisbee at the local park. Have a jump-rope contest. Or, start a neighborhood softball league — you’ll not only get more exercise, but you’ll get to know the folks who live closest to you.
• Consider a local marathon or walk-a-thon, and get the whole family involved. Some of these events are carried out for good causes, including charities, and being a part of them can be a positive experience for everyone.
• Take advantage of the local YMCA or recreation center. It often doesn’t cost much to use these facilities — certainly less than a gym membership — and they usually have the same kind of fitness equipment and fun classes to get you moving.

Of course, you don’t want to become the resident drill instructor, insisting that everyone else in the family immediately get on board with your routine. The very best thing you can do is lead by example — not by nagging. As your spouse and kids begin to see the positive changes in your life, they’ll most likely want in on the action.

Based at Texas Health Presbyterian Hospital Denton, weight loss surgery specialist Dr. David Provost  offers gastric bypass, adjustable gastric banding and revision bariatric surgery procedures for patients who struggle with clinical obesity and related health conditions. Dr. Provost also offers a weight loss surgery support group in Denton at his office on the second and fourth Thursdays of each month. For details or to schedule a consultant, call 940-323-3450.

Using your Gastric Pouch as a Tool to Improve Weight Loss and Maintenance
By Dr. David Provost

A gastric bypass works by limiting dietary intake and minimizing the physical feelings of hunger. The creation of a separate, much smaller stomach pouch – initially less than an ounce in size – limits the amount of food you can physically consume. Eating or drinking distends the pouch and sends signals to your brain, which results in a “full” feeling and eliminates hunger.

Most patients experience very little hunger for the first three to six months after surgery. During this time, the frequent sips of liquid that you need to stay hydrated are enough to keep the pouch distended and minimize hunger pangs. But, all pouches increase in size over time, and feelings of hunger may return as your stomach improves the ability to empty liquids or soft foods.

Don’t worry – it is okay for the stomach pouch to stretch some after gastric bypass surgery. Studies have demonstrated that a reasonable pouch size of 2 ounces to 8 ounces does not correlate with weight loss. Weight loss is more dependent on how the pouch is utilized. That said, you should avoid continued forced overeating, which can stretch the pouch so your food intake increases to the point where you stop losing weight, or even regain weight that you previously lost.

Initial Weight Loss
Weight loss will be most rapid and easiest during the first six months following gastric bypass surgery, as your dietary intake is at its lowest. Take advantage of this fact and carefully watch your intake. Avoid eating a lot of softer foods, which may allow hunger to return sooner, and stay clear of high calorie liquids. Also, in the rare case that you experience frequent hunger shortly after gastric bypass, eliminating artificial sweeteners may reduce these feelings.

Exercise is important throughout the weight loss and maintenance phase, but it is most important during the first six months after surgery. During this period, the added weight loss achieved with an hour of exercise may require five hours of exercise a year or two later. (Remember this when you don’t feel like exercising some days!)

How the Pouch Works
When more frequent hunger returns after the first six months to a year, you can achieve further weight loss and successful maintenance with a few additional alterations to your eating habits. These alterations are based on the following facts and observations:

• After eating soft foods, soups, and high calorie liquids, the gastric pouch empties faster, and hunger quickly returns.
• Solid food stays in the pouch longer, resulting in a prolonged feeling of satiety (fullness).
• Extending meals past 30 minutes to an hour defeats the pouch by allowing greater food intake.
• Drinking with meals or within 30 minutes of a meal washes the food out of the pouch and causes hunger to return. Avoiding liquids during and after eating will keep the pouch distended for up to two hours so you continue to feel full.

Tips for Keeping the Weight Off
If you find that you are eating more, and your weight loss has slowed, alter your diet using the following seven guidelines.

1. Eat more solid foods. Eat very small bites of low-fat meats, crisp or raw vegetables, or solid fruits, like apples or pears. Eat at least two ounces of meat with each meal.
2. Try to finish your meal within 15 to 20 minutes. Make sure you still chew your food thoroughly, and don’t rush through the meal, but don’t linger at the table either.
3. Avoid drinking with meals and for two hours afterwards.
4. Start drinking when the feelings of hunger return, to avoid thirst and minimize hunger between meals. Start with smaller sips, but increase the volume until you feel full again. Drink 8 to 12 ounces of water rapidly over 20 seconds, then top off with sips until you feel comfortably full. Do this whenever you feel hungry. This will keep the pouch distended and minimize hunger.
5. Drink a full glass of water 15 minutes prior to eating. By drinking a lot of water before the meal, you shouldn’t need to drink during or afterward.
6. Avoid snacking, since snacks are usually insufficient to eliminate hunger and they provide empty calories.
7. Minimize caloric liquids and softer foods. These foods are not banned, but when you make exceptions, you will likely experience hunger sooner and have to deal with the consequences.

If you follow these seven simple pouch rules, you can increase the amount of weight you lose with a gastric bypass, and make sure that you maintain a healthy weight for the rest of your life.

Frequently Asked Questions about LAP-BAND® Adjustments
By Dr. David Provost

Q: Why are adjustments important?

A: Ongoing adjustments, either adding or removing saline from your LAP-BAND System, are necessary for continued success with your LAP-BAND System.  This unique feature provides the right level of restriction for your individual needs.

Q: When do I need an adjustment?

A: It is important to remember that everyone requires a different amount of restriction and a different adjustment schedule. But, several indicators may alert you to schedule an appointment to have a LAP-BAND adjustment. Some of these include:

• No weight loss for more than four weeks
• Increased appetite
• Feeling hungry less than four hours after eating a meal
• Ability to eat more food during a meal than usual
• Increased snacking
• Ability to eat foods that you were unable to eat before (i.e. white breads, fibrous vegetables)

Q: How do I know that I have been properly adjusted?

A: You should feel an early and prolonged satiety, or fullness.  Small meals should satisfy you while maintaining a target weight loss of 1-2 pounds per week.  The LAP-BAND makes you eat less and feel full in two ways -– first, by reducing the capacity of your stomach, and second, by increasing the time it takes food to get through the digestive system.  If you follow the nutrition guidelines provided by your surgeon, when you choose your food and then chew it well, you should not feel hungry or deprived.

Q: Can I be over-adjusted?  If so, how will I know if I am?

A: Yes, there is such a thing as too much saline in your band.  Tighter is not always better!  Indicators that you may be over-adjusted include:

• Difficulty swallowing
• Unable to swallow saliva
• Foaming at the mouth
• Regurgitation
• Waking up at night coughing or vomiting
• Frequent reflux/heartburn

If you experience any of these symptoms, you should contact your surgeon’s office immediately.

Q: Why do I feel more restricted in the morning than I do at night?

A: Your esophagus muscle, like any other muscle, tightens when not being used overnight.  Your esophagus must work to push food down through the band and needs some “stretching/warming up” in the morning. Often, this results from eating a larger meal in the evening without sufficient time to empty your pouch prior to lying down for sleep.  Try making your evening meal smaller and not eating for 3-4 hours prior to bedtime.

If you’ve had weight loss surgery, you may be tempted to consider it a complete cure. But you need to resist this temptation if you really want to take control of your weight for good.

Yes, the surgery is part of the cure for obesity – but it is only a part. The complete cure is found only in a total change of lifestyle, including new eating habits and increased exercise after weight loss surgery. In other words, even if you’ve had successful weight loss surgery, you can’t afford to ignore diet and fitness.

Exercise after gastric bypass surgery, gastric banding, or any other bariatric procedure is critical if you want to maintain your weight loss. Even light exercise also helps post-operative patients lose more weight and lose it faster. And weight maintenance becomes much easier when regular physical activity is part of your daily routine.

Preserve Muscle While Burning Fat

Another benefit of even low-impact exercise is that you can build and preserve lean muscle, which will boost your metabolism. Often, patients can lose muscle as well as fat after weight loss surgery. By incorporating regular physical activity into your new lifestyle, you can maintain your calorie-burning lean body mass, keeping your metabolism higher and the possibility of weight gain lower.

But, how active should your lifestyle be after weight loss surgery? Most weight loss surgeons recommend a routine involving at least 200 minutes per week of walking or other moderate or vigorous exercise. That sounds like a huge number, but it really breaks down to about 30 minutes per day. Since the average American watches more than four hours of TV daily, finding 30 minutes for exercise shouldn’t be an issue.

Get Moving to Reap Big Rewards

What’s the payoff for your new fitness routine? Better health. Research shows that active, post-operative weight loss surgery patients shed more pounds than do inactive patients, while reducing the incidence of depression and anxiety, reducing stress, and improving their overall mood. Weight loss surgery patients who stay physically active also report fewer post-surgical complications than do sedentary patients.

When it comes to exercise after weight loss surgery, however, it’s important to take it easy at first: 20 to 30 minutes of physical activity three days a week should be plenty. In the first weeks after surgery, ten minutes of fast walking twice a day is a great start. If you have back or knee trouble, try 20 minutes of brisk marching while sitting in a chair, or get a recumbent bike to minimize pressure on your joints.

As you lose weight, set your workout timer for longer periods; 30 minutes of continuous exercise 3-5 days a week is a great goal. This can include speed-walking, biking, or swimming, resistance training with dumbbells, yoga, dancing, aerobics or kickboxing.

In time, you can work yourself up to 45 minutes of good solid exercise at least 4-5 days per week. At that point, the end result of exercise after weight loss surgery will be plain: a slim, toned, healthy new you!

Immediately After Surgery

After surgery you will experience some discomfort. Please take the pain medicine prescribed for you. This will allow you to move about more comfortably, and the sooner you begin moving, the sooner you are on the road to recovery.

Post surgery, nurses will get you out of bed and on your feet for a short stroll relatively quickly. Don’t worry about your stitches; they are secure. Your inner strength and determination, along with a dose of pain medication and professional supervision to aid your balance will help you during that first short walk. Becoming mobile helps prevent blood clots, which can have serious side effects.

Eating post surgery will be different than what you are used to. Immediately following surgery you’ll be on a liquid diet designed for optimal nutrition. Of course, once you leave the hospital you’ll progress to thicker liquids and then on to pureed and semi-solid foods.

Your First Weeks Out of the Hospital

Once you’re home, gradually resume your normal physical activities, but avoiding lifting heavy objects. If you’re on diabetes or other medications, please continue to take them until your general physician advises otherwise.

Light exercise, such as walking, helps minimize recovery time because it aids in circulation and getting plenty of oxygen to your healing cells. Don’t be discouraged by what it seems like you can’t do—your horizons are broadening even as your body is narrowing.

Your walk to the mail box will soon be a walk to the corner and then around the block. In no time at all, you’ll be measuring your walks by yards and then miles. Many weight loss surgery patients discover great joy in moving their new bodies—they begin to love how the stretch of muscles and the boost of adrenaline feels.

The Power of Support Groups

One of the most important things you can do during recovery is to join a weight loss surgery support group. Dr. Provost hosts a support group meeting twice a month for his weight loss surgery patients and their families. Participating in regular group meetings will help minimize your recovery time and speed your weight loss, because the group leaders and your peers can help you address the mental and emotional challenges you’ll encounter post-surgery.

In addition, you may want to plug into an online support group, such as RenewedReflections.com, to connect with a larger community of people who understand the lifestyle changes needed after weight loss surgery, and who can offer additional guidance and encouragement. You’ll find that Web-based support communities have veterans of all weights, ages and personality types. And because of the Internet, support is available virtually whenever you need it. The words of encouragement and straight-forward advice available through these online WLS support groups can give you great peace of mind during your recovery and continued journey.

Dr. David Provost has helped thousands of patients during his 20-year career as a surgeon and is committed to the life-long treatment of his weight loss surgery patients. He is a recognized expert in bariatric surgery and performs weight loss surgery in Denton, Texas, at the Presbyterian Hospital of Denton.

Of course, while exercise after weight loss surgery and building muscle are crucial to your post-operative lifestyle, it’s also crucial that you start slowly, and consult your doctor about what activities are best.

Slow and Steady Wins the Race

Starting slowly applies to anyone who is new to exercise, overweight or not. Getting 30 minutes of moderate activity most days of the week should be your ultimate goal. But the best way to make exercise part of your regular lifestyle is to ease into it – when it comes to starting a new fitness regimen, slow and steady wins the race. Otherwise, you’re likely to either hurt yourself, or to become discouraged and quit.

Walking is the logical way to begin an exercise program after bariatric surgery, especially for the first weeks. Since you will still be obese for some time, walking also may be as much as you can expect to do until some of the extra weight comes off. Initially, aerobic exercise (measured in time, not distance) can speed your metabolism and burn fat — and for an obese person, a moderately paced walk may be strenuous enough to become aerobic. Start by taking short walks that grow longer each week. For example, the first week after surgery, take a daily five minute walk that becomes ten minutes the next week. In time, as the effects of surgery cause you to lose more and more weight, you can work up to 30- to 60-minutes of walking, or even move up to a jog.

Of course, you don’t need to limit your aerobic exercise regimen after weight loss surgery to walking and jogging. Swimming, recumbent biking or even indoor games, like the Wii Fit, can provide similar benefits. You may even want to change activities every few weeks to avoid getting bored. Just remember to start slowly and ease into each exercise to avoid injury.

It’s Time to Pump You Up

In addition to aerobic activity, which is good for your heart, you should add some weights into your workout routine to preserve muscle and boost your metabolism. Whether you use free weights, weight machines or resistance bands, you can select the areas you feel deserve the most attention, and start to carve out the body you have always dreamed of.

Of course, just like with the rest of your fitness plan, you’ll want to start with very easy moves and low weights. The last thing you want to do is pull a muscle and be out of commission for several weeks. Also, make sure you warm up before any exercise involving weights. A quick 10-20 minutes on the treadmill, recumbent bike or elliptical trainer at a moderate pace will get your blood pumping and prepare your body to do some lifting.

Women often worry about “bulking up” if they add weights to their workout routine, but that’s easy to avoid. Doing higher repetitions at a low weight will help you develop lean, toned muscles, while fewer reps at higher rates can help build muscle size. Unless you start to lift weights for at least an hour a day and continue to increase the level of difficulty, it’s doubtful that you’re going to end up looking like a bodybuilder. But, adding 20-30 minutes of basic weight training three days a week can ensure that you maintain muscle mass while you’re losing weight, and help you maintain your new, toned physique once you hit your goal.

Finally, many people find they lose their motivation when they take on a new exercise regimen by themselves. When it comes to exercise motivation, almost everyone fares better to have at least one partner, especially a person fresh from weight loss surgery. By finding a friend – or making a friend – who can help you keep your exercise routine on track, you’ll have a greater chance of long-term success!

If you have had weight loss surgery in Dallas or the surrounding Metroplex with Dr. David Provost, be sure to join in our twice-monthly support group meetings. Participants gather at 5:45pm to take a one-hour walk around the neighborhood before each meeting, and then circle up from 7:00pm-8:00pm to learn strategies for staying on track to success. For more information, call 940-323-3450.