WLS support and inspirational information

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.

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.

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.

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.

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.

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.

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.

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.

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.

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:

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.

Weight Loss Surgery Support: Daily Inspiration for December 2, 2010
Katie Jay, MSW


Give yourself a break.

Have you been hard on yourself lately? Do you criticize yourself at every misstep?

Negative self talk does not help you to change the behaviors you want to change. It is discouraging, and often leads to self destructive behavior. So, instead of telling yourself you are fat, for example, tell yourself you are making progress, or that you are capable of change, or that you are lovable.

Action for the day: Today, be nice to yourself. Talk kindly. Don't judge. Be encouraging. You may be surprised at how you respond to a break from the harshness.

© 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.

Featured Article

Simple Things to Keep You on Track During the Holidays
by Katie Jay, MSW, CTA-certified Wellness Coach
Director, National Association for Weight Loss Surgery
www.nawls.com

A few years ago, I read an article about the biology
of weight regain, by Cynthia Buffington, Ph.D.
Dr. Buffington reviewed the physical reasons why
morbidly obese people who lose have a tough time
keeping it off.

She cited factors such as:

**The way we metabolize fat.

**A decline in the number of calories we burn after
losing.

**Increased hunger, driven by body chemistry.

**Psychological issues that change brain chemistry,
such as depression and anxiety.

At first, when I read Dr. Buffington's article, I was
tempted to think, "Permanent weight loss is hopeless.
So much is working against me!"

But that is the victim mindset -- the obesity mindset.
Victims (and I'm talking about myself here!)
blame other people and situations for their problems,
make excuses for their behavior, and complain rather
than act.

I don't want to be a victim of my obesity anymore, so
I have decided to work on becoming a victor instead.
It's a decision we can make anytime, even if we have
to make it again and again.

As victors, we can take actions to help us deal with
the biological challenges Dr. Buffington reports.
And most of us already know what they are:

1) Eat low glycemic foods, or to say it another way,
avoid sugar and refined carbohydrates.

2) Avoid the extra calories that come with nibbling,
having just a bite, adding a dollop, and so on. Every
calorie counts.

3) Exercise. Exercise. Exercise. And make it fun.
Find some creative way to increase your enjoyment
of movement. And don't be a perfectionist. Some is
better than none, and consistency is more important
than intensity.

4) Deal with your brain chemistry. Depression, anxiety,
and other "psychological" problems are a manifestation
of your brain chemistry. You can improve your brain
chemistry by taking the appropriate medication, and
also by modifying your diet and avoiding certain foods.

5) Practice a stress-relieving activities, such as
meditation, yoga, deep breathing, and stretching.

The reality is people who pay attention to these five
things really do pretty well.

While we may not maintain the weight we think is ideal
(based on what we weighed in college, or what we weighed
when we married, or on what our sister weighs), we can
achieve and maintain a healthy weight and enjoy freedom
from morbid obesity.

The bottom line is: In the face of challenges, all we
can do is our best. That is the victor mindset.

Your Assignment

Review the four things you can do to minimize your
weight woes. In your journal, write down a goal that
will help you improve in one of those areas. Be sure
to track your progress toward that goal.
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