WLS support and inspirational information

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  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 19, 2010
    Katie Jay, MSW

    Do weight training.

    One tool that is awesome for weight loss and maintenance is weight training. Resistance and weight lifting exercises will help keep your metabolism humming. You'll be burning more calories. And you don't necessarily have to join a gym to do them; you can perform many of these exercises just about anywhere.

    If you are inexperienced with weight training, it is worth the expense to hire a personal trainer to develop a weight-training program for you. And be sure to check with your doctor before beginning any exercise program.

    Action for the day: Research weight training and come up with a plan of action to add this tool to your WLS toolkit.



    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 18, 2010
    Katie Jay, MSW

    Choose realistic goals.

    When setting goals, it's okay to start small. Pick realistic goals, and get used to the feeling of achieving them. For example, if you haven't been exercising, set a timer and walk for ten minutes around your living room every day for a week. Then add three minutes to your walks each week, eventually moving your walks outdoors.

    There will be plenty of time down the road to set higher goals. Start small, and build a successful record from which you can draw courage and strength.

    Action for the day: Choose one realistic goal today, and take a small action to move toward it.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 17, 2010
    Katie Jay, MSW

    Recharge your batteries.

    You don't have to adopt a Scrooge-like attitude toward the coming holiday season. Despite all of the commercialism and the intense, unhealthy focus on food and drink, the holidays can be a time of joy and contentment. But even the most optimistic, upbeat person needs a break from the excitement to recharge.

    The intense holiday season lasts more than a month nowadays, and you'll start seeing evidence of it soon (if you haven't already). When you find yourself caught up in the excitement, remember to step back once in awhile to take a breather. It will reenergize you, help you avoid the burnout that could lead to stress eating, and provide you with the boost you need to stay on track.

    Action for the day: Today, before the upcoming holidays begin to consume you, write down a plan for how you will handle the coming season. With a plan, you are much more likely to stay on track.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 16, 2010
    Katie Jay, MSW

    Choose foods wisely.

    Long-term success is really a numbers game. You have to expend more calories than you consume. To that end, make wise food choices.

    You don't have to sacrifice good taste and satisfaction for good health. Just substitute tasty, healthy foods for tasty, unhealthy foods. For example, instead of putting peanut butter on crackers, spread peanut butter on celery sticks. Choose the new high-fiber bread that has fewer calories per slice than your regular whole grain bread. Or, eat fresh, ripe pineapple instead of a handful of gummy bears.

    Action for the day: Write down a food plan just for today. Review it and brainstorm to see if you can make some healthy substitutions that won't sacrifice your satisfaction.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 15, 2010
    Katie Jay, MSW


    Renew your commitment to chew.

    Do you inhale your food sometimes? After your surgery, it's easy to eat slowly, because if you don't you can get sick. Later on, eating fast gets easier, unfortunately. Part of a successful WLS program is to be willing to start over again, as often as necessary.

    So, if you are back to eating too fast, start over. Make a conscious decision to eat your meals more slowly. Chew each bite at least twenty times, and put your fork down between bites. You will be more satisfied with less food.

    Action for the day: Instead of reading this and forgetting about it, make a commitment to yourself to eat one meal slowly today.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 20, 2010
    Katie Jay, MSW

    Reframe your problems.

    Looking at your problems as opportunities is a way to practice a “can-do” attitude. It's a concrete way to begin to change the way you think. And it's a great way to get out of self pity.

    You can turn a problem into an opportunity by using a simple statement: I used to have trouble with (state the problem), but now I choose to (state the solution). For example, say, “I used to arrive home too hungry and binge on crackers when I came home from work, but now I eat an apple and a cheese stick at my desk before I leave work.”

    Action for the day: Make a list of your problems, making sure to feel all the self pity and woe you can muster. Then reframe them by writing them out in your journal, as demonstrated above.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 21, 2010
    Katie Jay, MSW

    Be someone's life preserver.

    Most WLS patients know what they should be doing to be successful. But almost everyone struggles from time to time. When you are struggling, do you find it hard to reach out for help? A lot of people feel so bad about what they are doing, they retreat in shame.

    So, if you are in a good place, reach out to someone who may be struggling. You don't need to judge them. Just let them know you understand, and that you're there for them. Remind them they are worthy.

    Action for the day: Think about someone who you know is struggling with maintaining their WLS lifestyle. Give them a call today and offer your support.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Message from LifeStarts WLS : THOSE VOICES IN OUR HEADS

    Here lately I have been bombarded with women with terrible self esteem . Women hearing voices telling them , they are still fat, they are ugly , they are useless. When is this going to stop ? When are you going to tell these voices to back to Hell where they came from . Do you not realize that the hard work that you put into your weight loss is nothing to be ashamed of , You should be proud , You should be holding your head up high and telling the world . Instead you give in to those voices . Now I am not saying it is easy to stop from hearing them , but you can control them . If a child was rude to you , would you not stand to correct him, you need to do the same thing with thse voices . And if you are getting bad compliments from your friends? Do you have friendfs who at every turn try to sabatoge you : Well kiddos ... it is time you revamped and changed new buds.. you must surround yourself with people who are supportive and encouraging,

    Here latley I have had so many women tell me , I know I have lost weight , but I still see fat. This is common with Weight Loss surgery . It is something you can overcome , It is going to take time , but you can come out of this commanding a room , Walking into a place and all heads turn and your success is noticed and respected .. and you should demand NOTHING LESS ,, you worked hard for this, Do not let anyone steal your joy ... I am attaching a link to an article . Please take time to read it .. if you are having diffucult seeng the beautiful you ,,, get in front of that mirror and tell yourself daily , I LOVE YOU !

    http://images.obesityhelp.com/forums/ohsupportgroup/WhatDoYouSayToYourself_March2008Handout.pdf
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    10 Thanksgiving Calorie Cutting Tips
    by Connie Stapleton, Ph.D.

    One of the most frightening days of the year for many WLS patients, Thanksgiving 2010, is upon us! Taking the fear out of consuming too many extra calories can lead to a day filled with love, gratitude and hope. Being prepared can help you feel more in control and allow you to get through Thanksgiving, and the entire holiday season, knowing you can enjoy the food and the company and still keep your weight stable. Take advantage of these calorie-cutting tips for your holiday feast:


    1. Prepare yourself mentally to eat the lean, healthy foods first and to give yourself permission to taste (as in one teaspoon-full tastes) of the more caloric dishes served at holiday get-togethers. This way you will fill up on the healthy foods you have come to appreciate for how they have turned your body into a healthier place for you to live and will prevent you from feeling deprived.

    2. The best news about Thanksgiving dinner for WLS patients is that the main dish is one of the best things for you – as long as you chew it thoroughly! Naturally, sticking to the lean white meat minimizes the number of calories you consume. If you insist on having gravy, put it on the side like you would salad dressing and dip your fork into it so you have just a bit of the flavor rather than floating your turkey in what is really liquid fat, something you definitely want to avoid.

    3. Another benefit of Thanksgiving eating is that most people do put out healthy snacks throughout the day. Choose the fresh veggies and use low-fat yogurt if you want to dip them in something tasty. A few almonds or cashews are also a healthy choice. If you are going away from home, take these foods with you to ensure you have healthy options available.

    4. Drink water as you visit with friends and family (except for the “no-water” time frames before and after your meal). This way you will always have something in your hand and can sip instead of bite.

    5. Avoid alcohol as it contains a lot of empty calories. There are so many other ways to enjoy maybe a few extra calories on Thanksgiving (i.e., a sliver of pie) and alcohol often results in dumping, never a fun experience.

    6. Use the “white space” technique, which means be sure you see plenty of (empty) white space on your plate, which means there are fewer calories than on an overflowing plate!

    7. Use the WLS eating techniques to consume fewer calories. Put your eating utensils down between bites. Wait a few minutes between bites and enjoy conversation.

    8. If you’re the cook, use low-fat recipes. Make some new “traditional” dishes, which contain fewer calories. Your family probably won’t know the difference. If you are eating at someone else’s home, volunteer to bring a few dishes, which you can prepare using the lower-fat ingredients.

    9. Serve several vegetable choices this year. This will allow you to have a greater selection of food on your plate and still eat healthy.

    10. Use sugar substitutes when making even the desserts. Still consume only small – very small – portions of dessert, but the lower the calorie, the better you will feel, both physically and emotionally.

    Write down all you have to be grateful for this year and share it with your loved ones. It’s a great tradition. And after your holiday meal, get the gang up and go out for a walk – even if you live where it’s snowing! Happy Thanksgiving to you!

    What are some of your holiday calorie cutting tips? Share your tips below.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 22, 2010
    Katie Jay, MSW

    Let feelings be feelings and facts be facts.

    One of the biggest mistakes human beings can make is to base certain lifestyle decisions on feelings. When you are in the process of changing to a healthier lifestyle, you will feel uncomfortable with the change, so you may make decisions to do certain things based on your feelings—like drinking with your meals because you enjoy the flavor of the beverage.

    When creating a healthier lifestyle, it is wiser to base your decisions on facts. Exercise, for example, is critical to long-term success. So, not feeling like exercising is irrelevant. You have to look at the bigger questions: What are my long-term goals and what will get me there? The factual answers to those questions should be what you base your decisions on.

    Action for the day: Do something you don't feel like doing today, because you know it will make you healthier (and happier in the long run).

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Food For Thought
    Stuff the Turkey, Not Yourself!
    by Sally Buras, OH Member

    I remember Thanksgiving from the “good ol’ days”. You know what I’m talking about, don’t you my fellow food addicts? Before my VSG two and a half years ago, Thanksgiving was a time when I could blissfully stuff my belly without feeling apologetic. Everyone is supposed to do this on Thanksgiving…right? You fill your 18-inch plate and extend that stomach, which feels a mile deep…over and over again. Of course, this is coupled with alcohol and dessert and then followed by a nap. Ahh…life was good!


    Wait one delusional minute! If life was so good, then why did I have WLS?! Oh yeah, I was fat and unhappy. Still, I can’t help but feel cheated somehow as I stand before the Thanksgiving spread knowing I will never again be able to stuff myself in that same pre-surgery way. Does this always keep me from trying? Heck no! I eat a few bites of turkey, mashed potatoes, stuffing…try to slide in a couple of bites of dessert…and if I’m feeling really stupid, I attempt some wine. But now I’m “whining” all right because I feel miserable and “full.” But it’s not that same kind of whole belly “full” that I used to be able to get before WLS that made me feel so satisfied. Instead, this “full” sits at the top of my abdomen, backs up into my esophagus and causes a few painful spasms. So, do I give up? If I keep down what I already ate, I try again in a little while, squeezing in bites of this and that. Must…keep…trying! Now that I have eaten all the things that send my body on that blood glucose roller coaster there are many more opportunities throughout the day to feel hungry once again and take another stab at this self-destructive behavior … and down I slide on that slippery slope of self-destruction. I end up feeling out of control, sick and frustrated. I just can’t get the emotional satisfaction from food that I am seeking. Ugh!

    So now what? Forgive me if this sounds trite, but times like these are when it is most important to remind myself why I had WLS and why I committed to the sacrifices involved. I can’t tell you how many times I have thought, “This surgery is ruining my fun.” Ding, ding! THAT is my cue. Let’s rethink fun.” Was it fun to feel overweight and unattractive? Was it fun to always feel tired and sluggish? Was it fun to get critical looks and comments from others? How about the health consequences…were those fun?

    Let me tell you about fun now. I feel sexy! Woo-hoo! I have much more energy, move a lot more quickly, and my health is better. Instead of critical comments and glances, I get compliments and sometimes a little envy from other women. Now, THAT’S fun!

    Might I suggest a new approach to this year’s Thanksgiving spread? Pull a little switch-a-roo with that hungry and deprived way of thinking. No, you and I cannot achieve that same full feeling that we used to. I don’t know about you, but that feeling was a big deal for me. However, once I accepted this, a whole new way of thinking was possible. Instead of trying to get back that lost “fun with food” feeling, (which you can’t get anyway) relish in the new satisfaction that come from looking and feeling better. If you are new to WLS and aren’t quite to that place of looking and feeling better yet, remind yourself that this new tool will bring you something much more gratifying than pumpkin pie. Ask yourself: “Do I want to feel frustrated and sick today or do I want to make the choices that will make me feel healthy and ultimately more satisfied?”

    This turkey leaves you with a bit of “food for thought” when staring down that Thanksgiving spread. Instead of feeling cheated and trying to stuff ourselves, we could do what the holiday suggests and feel thankful for this tool we have been given, a tool that can improve our lives in ways too numerous to count. Instead of feeling physically “full” we now have a much better chance of feeling “full-filled” and that is the most fun of all.
  • ldafoe
    ldafoe Posts: 20 Member
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    Can anyone join this group? I had my lap-band procedure in June 2009. My starting weight was 326. I am now at 210, and struggling with my last 35 lbs to meet my goal weight of 165. I would love to share and encourage others who have "fought the good fight"!
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Can anyone join this group? I had my lap-band procedure in June 2009. My starting weight was 326. I am now at 210, and struggling with my last 35 lbs to meet my goal weight of 165. I would love to share and encourage others who have "fought the good fight"!

    Welcome Ida!

    This board is slow for sure but I try to posts inspirations for us to keep us mindful of our commitment to use our tool wisely. Feel free to check in with any issues you may be having.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    I copied this from: All In the Mind - www.obesityhelp.com/group/allinthemind/
    Definitely worth a read.

    The Magic of Mindfulness


    You can change unhealthy eating and exercise patterns. Just use your built-in ally: your mind! Here are some hints to get started today.

    The equation for weight loss and maintenance always sounds so simple: Eat less and move more equals fewer pounds. Yet many people still struggle with weight control. When pounds are dropped, they often creep back on. One part of the solution is to be more mindful of what you eat and how much you move.

    Surrounded by Saboteurs
    To achieve that balance, you must first recognize the factors that slip beneath the radar--ones that cause you to eat more and move less.

    The food factors. Portion sizes have become much larger; in some cases, they are enormous. Compounding that problem is our busy lifestyles: We often eat more prepared and fast foods, and fewer whole foods such as fruits and vegetables. These on-the-go items likely contain more calories and fat than meals prepared at home, and they may not be as satisfying. In the end, it can be easy to eat more than your body really needs.

    Easy living. Dishwashers, washing machines, snow blowers, remote controls--our day-to-day tasks have become simplified and automated, so you may use less energy than you used to.

    The Good News. Life has become busier and more chaotic, with less time for leisure and sport activities as well as meal preparation. We are inundated with so many other things that we must remain mindful that physical activity and healthful eating may fall by the wayside, however unintentional. But it is possible to change eating and exercise behaviors for the better, with little sacrifice. The key is to use your built-in ally: your mind. If you pay more attention to what you are eating and how much you're moving, it's possible to end up choosing healthier foods, moving more--and enjoying both.

    Making It Work for You. In the beginning, it might seem cumbersome to follow these tips; it may even take practice. But soon enough, they will become positive habits that are simple and sustainable--key for long-term weight control.

    Take a moment. Settle down in a place where you can enjoy a relaxing meal without distraction. Not on a TV tray. Not at your work desk. Instead, sit at a table in a pleasant, quiet atmosphere--whether that's in your dining room or outdoors on a deck.

    Make each mouthful an event. Pay attention to every sensation: what the food looks like, what it smells like, the texture of each bite, and, of course, the taste.

    Turn off the distractions. No TV, newspaper, or magazine. Only soothing music or light conversation.

    Lose track of time. When we eat mindfully, we appreciate what we eat, it usually takes longer, and we may eat less. A bowl of ice cream can take 20 minutes to eat!

    Find opportunities for movement--they're everywhere. Whenever possible, take advantage of chances to be more active. Always park at the back of parking lots, and seek out stairwells. Instead of making lunch plans with a friend, plan a walk. When you invite friends over for a visit, invite them to play outdoor games instead of only to eat dinner. If you work in an office, take a two-minute break every hour--climb stairs, do jumping jacks, try pushups or sit-ups, or just walk briskly around the perimeter of your office area. Do any activity to get your body moving and your blood flowing.

    "SUCCESS IS A LIFESTYLE, NOT A DIET"
    Please visit and join OH Support group All In the Mind:
    www.obesityhelp.com/group/allinthemind/
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 25, 2010
    Katie Jay, MSW


    Consider joining a gym or taking a class.

    Have you been avoiding the gym or exercise classes because you think you need to be fit first? This attitude can be self defeating. Why not jump start your fitness process (and it is a process) by trying something new? Sometimes having a dedicated place to work out, or being committed to a class, is motivating. You can try out different equipment (this is very helpful if it's been a long time since you've exercised) and discover new types of movement you enjoy.

    If you are worried about feeling too awkward, hire a personal trainer to work out with you for the first few weeks until you get more comfortable. Or, recruit a WLS friend to join the gym or class with you.

    Action for the day: If you haven't done so already, choose three gyms in your area and make plans to tour them. You don't have to join when you take a tour. In fact, let them know you are visiting several facilities before you make a decision. If you find a gym you like, ask for a free pass to try it out before you actually join.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for December 1, 2010
    Katie Jay, MSW

    Change your pace.

    When you get bored with your routine, you are vulnerable to breaking it. Better to build in some variety than to go looking for it in a vulnerable moment.

    You can change all sorts of things to keep life interesting. For example, if you walk at a fast pace when you're exercising, take a stroll instead and focus on your breath—breathe in for four paces and breathe out for four paces. If you normally take leisurely walks, pick up the pace. See if you can cover your usual distance in a shorter amount of time.

    Action for the day: Change something today to make your regimen more interesting. Do a different exercise, try a new spice, have a picnic for lunch, or eat dinner for breakfast—whatever sounds fun to you.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for November 26, 2010
    Katie Jay, MSW

    Accept compliments.

    It sounds simple enough, doesn't it? If someone offers you a compliment, you should accept it. But chances are you've often felt tempted to dismiss the compliment—“Oh, don't be silly, I didn't do anything special.” Or, “You're kidding, I look awful.”

    But dismissing those compliments is the same as dismissing yourself. You're sending yourself—and the rest of the world—a subtle message that you don't think you're worthy of praise. But you are. So rejoice when you hear people complimenting you. They really mean it and you really deserve it.

    Action for the day: When someone offers you a compliment, smile graciously and say, “Thank you.”

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.
  • MacMadame
    MacMadame Posts: 1,893 Member
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    I'm back from doing my Ironman and my Thanksgiving vacation. Here's my write up on my Ironman:

    http://fattyfightsback.blogspot.com/2010/11/chuck-norris-never-did-ironman.html

    I did well while I was gone, but came back to a house empty of good snacks and now my weight is up because its harder to make good choices. I hope to get to the grocery store tomorrow and get back on track!
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    I'm back from doing my Ironman and my Thanksgiving vacation. Here's my write up on my Ironman:

    http://fattyfightsback.blogspot.com/2010/11/chuck-norris-never-did-ironman.html

    I did well while I was gone, but came back to a house empty of good snacks and now my weight is up because its harder to make good choices. I hope to get to the grocery store tomorrow and get back on track!

    Welcome back MacMadame!! I missed you! Good job on ironman!!:flowerforyou:
  • IsMollyReallyHungry
    IsMollyReallyHungry Posts: 15,350 Member
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    Weight Loss Surgery Support: Daily Inspiration for December 4, 2010
    Katie Jay, MSW

    Enjoy the roller coaster.

    Some people think they would be happier if life was without problems or challenges. But, the challenges make life interesting and exciting. Like a roller coaster, an exciting life is full of ups and downs, dread, anticipation, sharp turns, screams, and squeals of joy.

    It's the merry-go-round that stays the same, always predictable. But it's just not as exciting. Sure, it has no real lows, no plunges into despair, but it also has no real highs, no moments that almost reach the stars.

    Action for the day: Be thankful today for the roller coaster ride of life. Appreciate the highs for the joy they provide and the lows for helping you understand what real joy is.

    © 2007, National Association for Weight Loss Surgery. All rights reserved. Daily Inspirations are provided by the National Association for Weight Loss Surgery. Get our free report, How to Regain-Proof Your Weight Loss Surgery at www.nawls.com.

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