As we age, our lean body (muscle) mass generally decreases and the ratio of body fat to lean muscle mass increases.  Simply put, we get fatter even if we remain at the same weight.  The amount of physical exercise can have a slight difference in the process, but people who are sedentary are at higher risk.  The most important fact to remember is that muscle burns calories and fat does not.  Also, women tend to have a higher percentage of body fat to lean body mass than men in adulthood.  Because of these facts, women who do not participate in a diet or exercise program is set for automatic weight gain in their adult years.  My advise is to start and exercise program and remain as active as possible.  Also, try different food programs that are calorie restricted.  You will not only look and feel better, it will add years to your life!

Lisa Avellino

Focus 28 Fitness Expert

www.focus28wellness.com

Let’s lay down the fact. Yes, 70% of all bariatric patients do gain the weight back. The truth? You could become part of that statistic. It strongly depends on the direction you choose to take. Failing to fully understand the circumstances will strongly impact your path to recovery. You need to understand that bariatric surgery is not simply just a quick fix solution. It’s a lifetime commitment that only you yourself can be willing to make. Now that you’ve come this far, it’s time to take that road to recovery, towards success.

Trend diets aren’t cool
We know it, you know it. In some cases, eating has almost been brought down to a science. Unfortunately, bad eating habits have accumulated during those years and now it’s your turn to take responsibility and replace these habits with better choices. To put it simply, food can no longer be considered as “comfort food”.

Welcome to the world of smaller portions, nutritional supplements and strict dietary guidelines. In the beginning this may seem quite overwhelming but we cannot stress its importance enough. For example, your newly modified stomach can no longer absorb essential vitamins and minerals. That’s why you must take nutritional supplements for the rest of your life. Do your homework and talk to your surgeon and nutritionist. Together, they will build a personalized nutrition plan specifically for you. Now, instead of concentrating on trying to forget the existence of those famous “golden arches”, visualize a new life full of possibilities and rewards. Can you stomach that?

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When exercise or just the thought of it seems overwhelming, it is time to hire a personal trainer.  A trainer is not really a luxury item anymore. The truth is, it is really a customized crash course in exercise education. Just be sure that the trainer you hire has at least 10+ years experience and credentials. I also recommend interviewing a client that the trainer currently trains. If you believe that you cannot afford it, I suggest you rethink the investment. I am not suggesting that you compromise basic living budget, but I do want to stress the real savings and benefits.  When you work with a trainer, they not only maintain your accountability record, they also create new cross training fun workouts, but most importantly, they teach you proper form and alignment. When you learn these lessons, then you can continue your training at a higher level.  Understand, it is not just the duration of your workout and the intensity that counts, — IT IS WHAT YOU ABSORB.  By absorb I mean resistance, oxygen and focused motivation with mindful movement.  May I suggest sharing a session with a friend? It is important that the friend is in a similar weight and level class. For example, if you weigh 250 pounds it is recommended that your friend be in the 220-260 ranges. Another benefit is it is an instant 1/2-price sale and you will add to the motivating aspect of the check in system. On a night that you are just not in the mood, your friend may get you focused. On a day that your energy level is very low or you may feel down, your friend will pick you up and say “Just get in the car, we will tell the trainer to just stretch today”. The point is you can each write down the exercise routine after every session and then rotate the workouts on alternate weeks to come. If budget is still a factor, just do a follow up session once a month for an update.  Understand, it is often not what you can afford-it is really what you value. If you pass up the expensive coffee on your way to work at almost $5 a cup, that equals $130 a month. If you split an average session at $75, you would be able to train with a friend 4 times a month or once a week. I also recommend using online recording tools to further reinforce the workouts that you do with the trainer. The tools at www.focus28.com are free and of course, the best. Many weight loss sites charge for the use of their tracking tools. Go check out your BMI and start today!   This is the best weight loss tip I can give. An online tracking at a price you can definitely afford–free!!! We all love free!! Good luck!!!
 
Lisa AvellinoFocus 28 Fitness Expert

Exercise is the key for the pre and post Bariatric patient to maintain a healthy range BMI and to become more independent, with increased base line functional movement. The question of exercise is something that is under increasing debate in the Bariatric community. Some surgeons recommend a structured and progressive exercise routine, such as stretching and a basic walking regimen, while other surgeons feel that it is less important. They may feel it is less important because the actual exercise routine may only burn 150-250 calories after 20-30 minutes of slow walking. This may seem overwhelming to the obese patient, especially if he/she has many health concerns such as high blood pressure or joint concerns. In order to lose one pound of fat through exercise one must burn 3500 calories or some combination of increased activity and decreased caloric consumption.

Many patients both pre and post Bariatric surgery feel frustrated when they only burn 100-200 calories after a power walk. Depending on the weight class range certain patients feel short of breath even taking 50 steps. The point is every person is an individual and every workout should be customized based on of course, your individual Bariatric surgeons recommendation, and your own check in assessment of how you are feeling. One day you may feel you have more energy than others and some days your joints may not fell up to excess movement. Therefore, it is essential to educate your self on ways to adjust your intensity on days your motivation and energy level is lower. I recommend purchasing a pedometer to check your step count and a diary to record the steps of how you’re feeling after each workout. As you progress you have a recording of your exercise progress chart, which is a solid indication of overall improvement. This information should be shared with your surgeon and or your support group leader so that they may advise you to increase or decrease your intensity and duration. This will also motivate you in the future when you refer back to a time when you were unable to move as freely or experienced a fatigue at a shorter interval of walking.

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This weekend was entertaining, uplifting and calorically challenging- well, that would be an understatement!!

For Memorial Day weekend we set out to Atlantic City to see Jerry Seinfeld–the celebrity-the comedic genius-the Seinfeld Co-Creator– his show was terrific! It is amazing how his material reflects the simple things in life that we can all relate to. One casino joke was when you lose money at the slots you somehow want to make it up at the buffet table–like if you lost 4100. you must eat several cheesecakes. I especially, loved his references to his family, wife and his 3 children. He answered questions at the end of the show and said he is taking it easy but, enjoying Elmo for laughs with his kids. The highlight of the show was when he made a FOOD joke and I felt left out. His eyes and smile were enormous when he referenced the CANNABIN experience. He said “I just want to smash one in my face and jump in”!

I will admit it I was curious. So, on the way home we pulled over at the rest stop when I read the sign for Cinnabon. Ok, it was amazing-nuts, creamy, sweet-at about 200 calories per bite!. Melt in your mouth delicious. Although, in retrospect, it was almost like a drug- a sort of Pandora’s box. Although, now I understand the Cinnabon joke. The bottom line is you can eat anything but, not everything. Everything in moderation my grandfather taught me. My dad’s quote goes like this “before dinner walk a little after dinner walk again”. You must climb the mountain if you are going to splurge. My interpretation–SPLURGE CONSCIOUSLY AND RESPONSIBLY.

What does that mean? Well eat with all your senses and be sure to increase your caloric output if you are going to splurge. In order to maintain or lose weight a “calories in calories out” numbers game must be understood by the splurger. I wonder if the name of the Cinnabon cake was called (4 hours of walking on the treadmill cake” - would have been a line out the door. Most people bought one to eat and some to take home. It now makes sense that most fast food restaurants in New York City are fighting the new law to post calories on each item and clearly displayed on signs.

The best way to survive a casino buffet or any tempting situation is to eat on a smaller plate, chew food 2-30 times before swallowing -(liquify your solids and chew liquids.

Lisa Avellino
Focus28 Fitness Expert

Calories in verses calories out has been the simple balance equation for weight loss for decades. If you take in more calories than your body utilizes weight gain results – simple mathematics. If you want to lose weight take in fewer calories than your body utilizes – simple mathematics.
 
In reality however, this is not quite so simple, when your body takes in excess calories weight gain does result. However, when your body does not get adequate calories it can actually slow down your metabolism. This ultimately results in weight loss plateaus and can possibly lead to weight regain.

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“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. “  ~Plato
       
Today, incorporating physical activity has become a tedious task that many of us have tried to ignore. Although aware of the benefits of exercise which include and are not limited to weight loss, improving blood sugars, decreasing cholesterol and triglyceride levels, reducing the risk of heart disease and cancer, lowering blood pressure, relieving symptoms of depression and anxiety, enhancing psychosocial well being[i], etc. (the list is endless), most of us shy away from incorporating it as part of daily life.
 

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The world has become a very complicated place to live. With so many choices it has become more difficult to understand the basics of staying focused and implementing the major building blocks of healthy habits. Include all of these activities daily in your life: exercise, eat a well balanced diet (including fruits and vegetables), drink plenty of water (62 ounces is minimum), get adequate sleep (no less than 7 hours), include healthy loving relationships, and enjoy living every second.

Exercise is one of the most beneficial ways of keeping  healthy.   Exercise helps to improve many physiological functions including proper cell function, longevity and anti-aging. The proper amounts of daily exercise should include cardiovascular activities such as walking, biking, and swimming which elevates your resting heart rate and improves cardiac function. 

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Obesity rates among our youth are climbing and there doesn’t seem to be a solution in sight. Because our children are watching more television than ever, they are exposed to food advertisements 4 to 6 hours a day. Advertisers know this and push food advertisements that focus on high-fat, sweet, salty foods and carbonated beverages. Consequently, fruit and vegetable consumption is at an all-time low for our kids. Not only does television watching promote poor food choice habits but it reduces physical activity to practically none. Studies now show, due to video games, television, telephones, the Internet, the lack of parent physical interaction, and non-participation in sporting and leisure activities, our children are experiencing the following health hazards: 

- Decrease in insulin-like growth factor-I (IGF-I)
- Decrease in growth hormone (GH)
- Decrease in serotonin levels
- 3-fold risk of hypertension
- Decreased sleep quality
- Mood (depression)
- Type II Diabetes
- Heart Disease

These are startling facts with catastrophic impacts on the health of our youth and their future mortality. It is shown that for each hour of lost quality sleep, the odds of obesity increase by 80%. Poor sleep patterns and habits also contribute to a lack of physical activity. A 3% decline is observed when quality sleep is altered. It becomes a vicious cycle of inactivity and lethargy. The less active our children are, the more unmotivated they become, lending themselves vulnerable to lying around watching television for entertainment and making poor snack food choices.

by Justine Strauss, B.S. EP

As we kick off 2008 the number one New Year’s resolution is, once again, the most popular, LOSE WEIGHT! The key to achieving this goal is to live it, every day. So, as a starting point, in addition to the New Year resolution, let’s try a daily “new day resolution.”

Congratulate Yourself Often, Stay Motivated, Take Action, REPEAT.
Simply stated, this is the working formula to the success of healthy weight loss and maintenance. If you are considering bariatric surgery or if you are a bariatric patient, it is recommended to have a daily ritual to congratulate yourself and have a spa moment. When you take the time out of your day to write down, or think about all that you have been through, there is an inner strength that builds along with a sensitivity to take it one day at a time.

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