How to Achieve Successful Weight Loss
- Rule 1: Eat 3 small meals and 2 snacks each day.
Develop a routine eating schedule and try to stick to this schedule every day. Avoid skipping meals, especially breakfast, as this will lead to overeating at other meals throughout the day. Eating within two hours of waking up in the morning helps to regulate hormones that control hunger, so it is important to eat a good breakfast each day. - Rule 2: Be mindful of your hunger cues when eating
Pay close attention to your hunger when you are eating. As your stomach fills with food, your brain receives signals that tell your body you are full. These signals may take up to 15-20 minutes to communicate with your brain, so eating quickly may result in overeating. If you consistently overeat, you may permanently stretch out your stomach. - Rule 3: Do not drink while you are eating
You should avoid drinking any liquids 30 minutes prior to eating, and 30 minutes after eating as well. Drinking before, during, or after eating may result in permanent stretching of your stomach. - Rule 4: Prioritize high quality, nutritious foods
After surgery, you will only be able to eat small amounts of food at one time. This means that you need to prioritize high quality, nutritious foods whenever you eat in order to meet your nutritional requirements each day. Meals should predominantly consist of protein, vegetables, and a small amount of carbohydrates (rice, potatoes, oatmeal, grits, breads, pasta). - Rule 5: Drink enough fluids each day
Aim to drink at least 64 oz (8 cups) of water each day. Staying hydrated is important, especially in the warmer months when sweating is increased. Avoid carbonated, sweetened beverages. - Rule 6: Avoid foods that increase hunger and cravings
Coffee, artificial sweeteners, and sweet snack foods affect a hormone in your body called Insulin, which can increase hunger levels when elevated. Choose water, green tea, and snacks that contain protein and fiber (fruits and vegetables) instead. - Rule 7: Exercise!
Choosing a fun, sustainable activity to participate in on a regular basis is important. Exercise can help speed up your metabolism and build muscle. The more muscle mass you have, the faster you will burn fat. We recommend 30 minutes of physical activity at least 5 times/week, which also incorporates at least two days of resistance training.
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