A New You for the New Year with Lifestyle Changes and Bariatric Surgery!
by Marcy Paulson
Nutritional Tips and Information Courtesy of Alex Concepcion, RD;
Board Certified Registered Dietitian Nutritionist
At Blossom Bariatrics, our goal is to help you blossom into the truest version of yourself, but we can’t do it alone. Weight-loss surgery is a tool, not a magic bullet. Your success involves a makeover of your body as well as your mind. If you are considering bariatric surgery in 2022, let us show you what it takes to create a new you for the new year.
Prioritize physical activity after bariatric surgery
Making exercise a regular part of your lifestyle after bariatric surgery is key to your weight-loss journey. Muscles control metabolism, and a high metabolism burns the calories you consume. Unfortunately, as you lose weight after your surgery, you may lose muscle mass too. Maintaining lean body mass through physical activity will help you lose weight and keep it off.
According to a recent study in the journal Obesity, 200 minutes of exercise each week leads to higher weight loss and improved quality of life after bariatric surgery. In the study, participants who were active lost an average of 13.2 more pounds than participants who were inactive. Furthermore, patients who exercised experienced less depression and anxiety and had higher health scores than those who didn’t.
Photos of patients who have had Bariatric Surgery at Blossom Bariatrics office
Start a high-protein diet after weight-loss surgery
Consuming enough protein is just as important as physical activity when it comes to building muscle mass and increasing metabolism. Because you’ll be eating considerably less after weight-loss surgery, prioritizing protein is critical. While fat and carbohydrates are important, be sure to eat your serving of protein first.
Sixty grams of protein per day is the minimum amount you should consume. Women will want to aim for between 60 to 80 grams, and men will want to aim for between 70 to 90. Foods that help you meet these protein guidelines include meats, fish, seafood, tuna, poultry, eggs, soy milk, tofu, low-fat cheese, Greek yogurt, and other dairy products.
Turkey, chicken breast, and tuna are examples of meats that pack a lot of protein and not many calories. If you prefer plant-based protein sources, try soy products, beans, nuts, and grains such as quinoa and Kamut.
Limit your intake of refined carbs after bariatric surgery
If one thing can derail your weight-loss transformation, it’s refined carbs. Also known as simple carbs or processed carbs, these carbohydrates have been stripped of almost all fiber, minerals, and vitamins during the refining process.
These sugars and processed grains are everywhere. You’ll find them in white bread, white rice, pastries, pasta, candy, soft drinks, desserts, and breakfast cereals.
The National Institute of Health links refined carbs with overeating because of two factors. First, these empty calories are digested so quickly that they only leave you feeling full for around an hour. Second, they cause a rapid swing in your blood sugar level as you digest them. This swing stimulates the parts of your brain controlling reward and craving.
Just because refined carbs are not beneficial, that doesn’t mean all carbs are bad. Vegetables, root vegetables, fruits, legumes, and whole grains are all examples of healthy, carb-rich foods. They are excellent sources of fiber, vitamins, and minerals.
So how can you know what is a healthy carbohydrate? It’s simple—healthy carbs are whole foods. If there is an ingredient list on the package, that food is processed and not the most nutritious source of carbohydrates.
Commit to portion control after weight-loss surgery
Bariatric surgery is the first step toward becoming a new you during this new year, but the new you isn’t just about how you look. The changes you’re making are mental as well as physical. One essential aspect of your new lifestyle involves being mindful of how much you eat.
Initially, you may find measuring cups and a scale helpful in portion control, but dishing up appropriate servings will become second nature in no time. Try using the following visual guidelines as you serve your portions at meals and snacks:
- One snack should fit in your cupped hand.
- One serving of cheese equals the size of your thumb.
- One serving of fruits or vegetables equals the size of your fist.
- One serving of meat equals the size of your palm.
At home, portion control is often best managed by planning ahead. Divide foods into baggies, each containing a single serving. Another tip is to pour a single serving into a cup or bowl. Both of these tips help you avoid eating from the package.
Freezing leftovers before sitting down to a meal makes going back for seconds far less tempting. In addition, serving meals on smaller plates can help you adjust to eating less without even thinking about it.
When you’re eating out, try asking for a to-go container and boxing up half your meal. Splitting your order with a friend is another idea. Some restaurants may allow you to order half-sized portions.
You will become full quickly during the first months after your procedure, but the amount you can eat will increase over time. Learning to enjoy meals while controlling your portions plays a significant role in the success of your long-term weight-loss journey.
The Blossom Bariatrics lobby in Las Vegas
This could be your year to discover a new you—a happier and healthier you. Bariatric surgery can help you take your first steps on that path. Exercise, a high-protein diet, mindfulness of refined carbs, and portion control are all a part of the lifestyle transformation that will take you to the finish line. We can’t do it for you, but we’ll be with you every step of the way.
Here are photos of a couple that had bariatric surgery at Blossom Bariatrics.
These are before and after photos!
Jessica Before and Jessica AFTER Bariatric Surgery!
Ramon Before and Ramon After Blossom Bariatric Surgery
Jessica and Ramon together after their bariatric surgeries.
They look terrific… and healthy!
This couple was on the television show: Biggest Loser!
If you have questions about weight-loss surgery or the lifestyle changes that should accompany the procedure, please reach out to the support team at Blossom Bariatrics.
Alex Concepcion, RD
Alex Concepcion is a Board Certified Registered Dietitian Nutritionist. He was born in Chicago Illinois, but has lived in Las Vegas for 26 years and considers himself a local. After graduating from UNLV in 2012, Alex started his company, Rite Life, where he focuses on weight management, weight-related chronic Illness, and sports nutrition. He not only preaches the lifestyle – he lives it! Alex is a competitive bodybuilder; a 2-time nationally qualified competitor, Top 5 USA National Bodybuilding competitor, and a Natural Pro Bodybuilder for the PNBA.
Thanks to Marcy Paulson who wrote this piece!
Blossom Bariatrics
Blossom Bariatrics offers many different types of weight loss surgery, including a trademarked, patented Safe Sleeve procedure. Patients from all over the world travel to their state-of-the-art surgical center located in Las Vegas, Nevada. Blossom Bariatrics has award-winning surgeons and staff who offer procedures such as gastric sleeve, hernia repair, gastric revision, and single anastomosis duodenal switch (SIPS). They are all dedicated to keeping their patients informed and comfortable while offering an exceptional experience unlike anything else in the medical field.
LA-Story.com would like to thank Marcy Paulson, Alex Concepcion, RD, and David Purdy for their assistance in putting together this article.
This is article #1 about bariatric surgery. There are 2 more articles coming!
If you have questions about bariatric surgery, you should contact Blossom Bariatrics in Las Vegas, Nevada.
Website: https://blossombariatrics.com/
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LA-Story.com
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