When can I resume exercise after weight loss surgery?

ASMBS -  When can I resume exercise after my WLS?

Postoperative exercise

Exercise after surgery is absolutely imperative, and it may be the most important factor that can help a patient achieve long-standing and successful weight loss.

Regimen:

1. Start walking from day 1.
2. Increase your walking each day. Add other aerobic exercises like swimming and bicycle riding as your surgeon permits and as you feel so inclined.
3. Start light weight training and sit-ups as your surgeon allows. Increase weights and number of reps gradually. This type of exercise will increase muscles mass which improves strength, increases bone density, and increases metabolism.
4. Consider using a personal trainer to educate one about exercise, improve motivation, and help assure proper routines.

Independent of what phase a patient may be in before or after surgery, there are certain basic safe and reliable rules to follow in regard to exercise:

1. 1. Consider your goals and how you want to accomplish them. You can achieve it!
2. 2. Use exercise in combination with weight loss surgery to maximize results.
3. 3. Remember everyone starts from a different state of physical ability and strength. Gradually increase your activity and exercise capacity. Mild discomfort from exercise is acceptable, but pain should be avoided. Ignore the cliché, “No pain no gain.”
4. 4. Drink plenty of water before, during, and after exercise.

In addition to loss of fat mass, there are other numerous benefits to exercise. These benefits include prevention of loss of muscle mass when losing weight rapidly after surgery, and improved overall weight loss. One’s immune system is enhanced by exercise and this will help maintain overall general health. Exercise may also reduce a person’s appetite. Fatigue, which sometimes is problematic after surgery, may be reduced. Finally, there can be improved balance, improved self-confidence, and overall improved sense of well being.

http://asmbs.org/2012/01/bariatric-surgery-postoperative-concerns/#sthash.88t8iomM.dpuf

Hello maintenance or the no-stress apathetic no-diet plan for long term WLS patients.

I suppose this is maintenance.

I'll take it.  I apparently maintain at this caloric intake at this activity level.

• Source - http://www.caloriecontrol.org/calculator/weight-maintenance-calculator-women

It's magic. 

I have also been extraordinarily "lazy"  (in Beth terms) in the last 30 days -- with very little gym time. Calorie Control.org doesn't have a setting for extraordinarily lazy - but if they did - or a setting for extraordinarily lazy post bariatric patient who eats 1200-1400 calories per day, that would be me.

PS.  I'm not really that lazy, but, I am not about to own running half-marathons up in this bitch, because, no.

I suspect that as soon as I get back into a routine at the gym (... school is out and it's hot and we are whiny)  that one or two things will happen:

I will see a bounce up because "YAY! MUSCLE!"  Or my trend down will start again - although as it has been - very slowly.  I still have body-fat to lose while I grow/gain muscle which I desperately need.   Either option is fine with me.  I have no goal, other than health with no stress in doing so.

Welcome to the apathetic non-diet plan for WLS'ers.  

It works.  

Reebok Crossfit Nano 2.0 Sneaker from fitbloggin!

I got Reebok sneaker swag at fitbloggin from (...again!) this year!  (Last year my kid stole the shoes from me and I never got a shot to share them with you.  You don't want the review now.  She's um, made them special.)

This year - they are all. mine.  Muhahahaha.

Behold the Reebok CrossFit Nano 2.0!

The new CrossFit Nano 2.0. has an upper designed for lateral support, and a low profile platform that balances cushioning and stability so you can stay quick, safe and comfortable through even the toughest WODs.

• Breathable mesh upper for added ventilation
• Low-cut for added mobility
• DuraGrip print along the toe cap makes it durable for longer use
• High abrasion rubber outsole for improved durability
• Upper designed for lateral support and stability
• Full length low profile with EVA midsole for cushioning and low-to-ground soccer feel
• Forefoot flex grooves for added flexibility

I will wear them to the gym tonight and check-back with a review immediately!

Thank you Reebok and fitbloggin!

 

Apathy and failure

Recently when I saw a fresh weight loss and posted it, I was confronted with a commenter who asked me why I posted my body-weight.  It is a fair question and I do not challenge her asking it, because it's been asked of me many times when I have posted my actual weight-as-a-number.

I will say that number-sharing is the norm (...or was?) in the weight loss surgery/bariatric community as a whole for as long as I have been a part of it -- and that is at least 10-12 years that I have actively read and participated in emails, groups and chats.  I posted the question as a poll this morning on Facebook as well.  Go answer!  Come back.

Back in the hey-day of message boards we would add a line of text to our signatures (..siggies!) to signify our -

• HW (Highest Weight)
• SW (Start Weight or Surgery Weight)
• CW (Current Weight)
• GW (Goal Weight)

They would look alot like this!

Beth 

HW - 320  SW - 298  CW - 151 - GW - 150

Don't judge the comic-sans.  

I would go back to *my old posts circa 2003/2004 and show you, except I was banned from my message board back then, and my posts via BethLButterfly disappeared.  She posted in Comic Sans at times. Her demise is why MM exists.

Number or weight sharing is.  Was.  Always will be?  I would say that in general -- most individuals that have bariatric surgery are often proud of every single pound lost, and want to wear their "pounds lost" as a badge of honor.  Some post ops are extraordinarily proud and not only wear the pounds lost, current weight, but will add things like "LBS GONE FOREVER!"  

Losing weight is no easy feat, and after bariatric surgery -- it feels like victory. Why wouldn't someone want to own it -- even just for a while?  I suppose when you've been 500, 400, 300, 250 lbs -- wearing a newly slimmed down self is quite a change and being able to put that number out there to the universe -- even just for a while is worth it.

Now, for me.  This commenter wondered if my posting about my actual number was an obsession - let me clear it up here.  No.  I've always weighed myself.  

Bariatric surgery and the life afterwards is ALL ABOUT NUMBERS.  Losing pounds, inches, and sometimes counting calories, measuring food, and exercise.  If you're a pre-op that doesn't want to 'hear that' - I am sorry - but it really, truly, is.

I absolutely understand that some people take these numbers to an extreme - and extremes are unhealthy at any level -- and that is how we get into situations like: needing bariatric surgery.  Extreme caloric intake is unhealthy, an extreme sedentary lifestyle is unhealthy.  We require balance.  

It takes a very long time for some people to learn this:  example ---->  ME.

While I have always "weighed-in,"  I am also The Queen Of Avoidance, and as soon as I see the scale move up - I remove the scale.  (That's magic, if I can't see my regain, no one else can.  That is, until I SEE THE PHOTO EVIDENCE MYSELF AND SCREAM.  *See below.)  

So what has changed?  I removed myself from the effects of negative influences -- changed my views on some things and ... GASP ...

I added ACCOUNTABILITY to my daily life.  I now weigh myself near-daily, or at LEAST weekly.  I check-in my food nearly every single day on a journal.  

Is that obsessive?  No.  Why?  Because before -- not paying attention led to weight regain.  Surrounding myself by people with negative and apathetic views on life - brought me down.

Apathy causes failure.  

Yes, I am fully aware I am a Bariatric Bad Girl - but maybe now you understand - BAD DOES NOT EQUATE "BAD," or breaking rules, or doing things WRONG.  

It's BAD-ASS.  (Help us help, BTW.)

*June 2012 - April 2013

 

But, recently I started paying attention - and seeing results:

My brain likes to see results, black and white, literal, on paper, in lines, to show me that if I DO X - Y WILL HAPPEN.

Because it works.  (Shut up Weight Watchers.)  And my little brain likes proof.   

If I can see tangible results I will keep going - I will keep doing a thing if I can see a result.  I do not like to work for "free - " you see.  Does that make sense?  Here's an example, a very simple one.  I started going to the gym and doing basic exercise (...long walks on the treadmill and seated elliptical) about a month ago (...I'll check back in my Facebook check ins) and I noticed a tangible result the night before last.  My leg muscles are coming back.  This is enough to create a positive reaction to keep me motivated.  

It's not about obsessing about a number.  I don't have a goal.  

•  Help the BBGC Help.  

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Regain After Weight Loss Surgery.

Patient's Migraines Disappear after Remarkable Gastric Sleeve Procedure Performed by Dr. Nilesh Patel of Texas Bariatric Specialists

Walk From Obesity, Natick MA - 2013 - Photos

Octane xR6 Series Recumbent Elliptical Machine

Dear Octane People, Thanks for making this. This product works for me.  I am able to use this pretty effortlessly after using the treadmill for an hour -- and I am NOT complaining yet.  

<3, The new girl at the gym with excess skin who does not enjoy flopping it all around.

Related articles

Weight-Loss Surgery's Weird Alcoholism Risk (It's not weird.)

It's not about a number.

Study - Physically Active Bariatric Surgery Patients Less Likely to be Depressed

If there was ever a motivation to get active, here it is -  

Just one hour of moderate-intensity physical activity a week — or eight minutes a day — was associated with 92 percent lower odds of treatment for depression or anxiety among adults with severe obesity.

That's TWO songs-worth of dances.

Let's go.

Here is 6:20 worth, dance!  Walk, bounce, march, whatever you can!

Adults undergoing bariatric surgery who are more physically active are less likely to be depressed, according to a new study, which found that being active for as little as eight minutes a day made a difference.

The study -

• Download Psychcentral.com- PhysicallyActiveBariatricSurgeryPatientsLessLikelyDepressed

Obese adults are nearly twice as likely to have a major depressive disorder (13.3 percent) or anxiety disorder (19.6 percent) compared to the general population (7.2 and 10.2 percent), according to Wendy C. King, Ph.D., an epidemiologist at the University of Pittsburgh Graduate School of Public Health.

“Typically, clinical professionals manage their patients’ depression and anxiety with counseling and/or antidepressant or anti-anxiety medication,” she said. “Recent research has focused on physical activity as an alternative or adjunct treatment.”

Just one hour of moderate-intensity physical activity a week — or eight minutes a day — was associated with 92 percent lower odds of treatment for depression or anxiety among adults with severe obesity.

Similarly, just 4,750 steps a day — less than half the 10,000 steps recommended for a healthy adult — reduced the odds of depression or anxiety treatment by 81 percent.

“It could be that, in this population, important mental health benefits can be gained by simply not being sedentary,” said King, who also was the lead author of the study.

The researcher notes it is important to treat depression and anxiety prior to bariatric surgery. Preoperative depression and anxiety increase the risk of these conditions occurring after surgery — and have been shown to have a negative impact on long-term surgically induced weight loss.

As part of the Longitudinal Assessment of Bariatric Surgery-2, an observational study designed to assess the risks and benefits of bariatric surgery, King and her colleagues assessed participants’ physical activity for a week prior to undergoing bariatric surgery using a small electronic device worn above the ankle. Participants also completed surveys to assess mental health, symptoms of depression, and treatment for psychiatric and emotional problems, including depression and anxiety.

The study included 850 adults who were seeking bariatric surgery between 2006 and 2009 from one of 10 different hospitals throughout the United States.

Approximately one-third of the participants reported symptoms of depression, while two in five reported taking medication or receiving counseling for depression or anxiety.

The researchers noted that the link between physical activity and less depression was strongest when only moderate intensity physical activity was considered. However, the number of steps a person walked each day, no matter the pace, also was related.

“Another goal of this study was to determine physical activity thresholds that best differentiated mental health status,” said King. “We were surprised that the thresholds were really low.”

Because this was an observational, cross-sectional study — meaning patients’ regular physical activity and symptoms of depression were measured at the same time — the study could not prove that a patient’s physical activity influenced mental health.

“Results of the study are provocative, but we would need further research to verify that physical activity was responsible for lower levels of depressive symptoms in this patient population,” said study co-author Melissa A. Kalarchian, Ph.D., associate professor at Western Psychiatric Institute and Clinic, part of University of Pittsburgh Medical Center (UPMC). “Nonetheless, physical activity is a key component of behavioral weight management, and it is encouraging to consider that it may have a favorable impact on mental health as well.”

The study is published in the Journal of Psychosomatic Research.

Let's move!

Move Your Ass - Workout - Treadmll

Created by Beth Sheldon-Badore.

• 

  Dirty Bass

  Far East Movement Â· Tyga
• 

  Brain Stew

  Green Day
• 

  Where The Wild Things Are

  Far East Movement Â·Crystal Kay
• 

  What The Hell

  Avril Lavigne
• 

  Candy

  Far East Movement Â· Pitbull
• 

  So What

  P!nk
• 

  Change Your Life

  Far East Movement Â· 2 more
• 

  Sexy Bitch (feat. Akon)

  David Guetta Â· Akon
• 

  The Anthem

  Pitbull Â· Lil Jon
• 

  Basshead

  Far East Movement Â· YG
• 

  Century

  Tiësto
• 

  One - Radio Edit

  Swedish House Mafia
• 

  American Boy - Benny Benassi Mix

  Estelle feat. Kanye West
• 

  Tonight Tonight - Goldstein Remix

  Hot Chelle Rae
• 

  Jump Around

  House Of Pain
• 

  Harder Better Faster Stronger

  Daft Punk
• 

  Run This Town [Jay-Z + Rihanna + Kanye West] - Amended...

  Jay-Z
• 

  Touch It - Remix/Featuring Mary J. Blige, Rah Digga, Missy...

  Busta Rhymes Â· Mary J. Blige Â·Rah Digga Â· Missy Elliott Â· Lloyd Banks Â·Papoose Â· DMX
• 

  Love In An Elevator - Single Version

  Aerosmith
• 

  Push It

  Salt-N-Pepa
• 

  DJ Got Us Fallin' In Love

  Usher Â· Pitbull
• 

  Rock Your Body

  Justin Timberlake
• 

  Intergalactic

  Beastie Boys
• 

  Are You Gonna Go My Way

  Lenny Kravitz
• 

  Get Busy

  Sean Paul
• 

  End of the World (Drink Up')

  Shaggy
• 

  Shake Remix

  Pitbull Â· Ying Yang Twins Â·Elephant Man
• 

  Get Low Remix

  Lil Jon And The East Side Boyz Â·Busta Rhymes Â· Ying Yang Twins Â· Elephant Man
• 

  Give It To Me

  Timbaland Â· 2 more
• 

  Rock That Body - Skrillex Remix

  The Black Eyed Peas

 

Related articles

Weight-Loss Surgery Ups Cardiac Function in Kids

People Magazine - Half Their Size - No Surgery! No Gimmicks - A Rant from a Bariatric Patient.

427 lbs to TRIATHLETE!

"There's a group of us out there who have had weight loss surgery who are athletes now. I never felt comfortable saying that," said Smith. But her coach at SBR Coaching in Verona has called her that for a long time."I've never worked with anybody quite like Aimee. She started her journey by losing the weight and not knowing quite what to do only that she thought she was going to die and she needed to do something," said the coach.

Related articles

Announcement!

2013 - Day One - Community - Caring - Pay It Forward #BBGC

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Watch: Wisconsin Woman: From 427 Pounds to Triathlete

Leading an Active Lifestyle in a Sedentary World: Your Weight Matters 2012 National Convention

Leading an Active Lifestyle in a Sedentary World: Your Weight Matters 2012 National Convention

This session was led by Tim Church, MD, MPH, PhD. 

Tim Church, M.D., M.P.H, Ph.D., is Professor of Preventative Medicine at Pennington Biomedical Research Center at Louisiana State University. He has authored over 100 research articles, received numerous awards for preventative health research and co-authored, “Move Yourself, The Cooper Clinic Medical Director’s Guide to All Healing Benefits of Exercise.” Frequently used as an expert source for health stories with national media outlets, Dr. Church interviews with NBC, USA Today, Reuters, Wall Street Journal and CNN. He earned his Medical Degree at Tulane University School of Medicine and is the former Vice President of Medical Research at The Cooper Institute.

Let's go. #motivation

Hello, treadmill song.  Or chair dance.  Make it happen.  /repeat

Let’s go!
Make no excuses now
I’m talking here and now
I’m talking here and now

Let’s go!
Your time is running out
I’m talking here and now
I’m talking here and now

It’s not about what you’ve done
It’s about what you doing
It’s all about where you going
No matter where you’ve been
Let’s go!

There ain’t no better time
I’m talking here and now
I’m talking here and now

Let’s go!
Right now is where you shine
I’m talking here and now
I’m talking here and now

It’s not about what you’ve done
It’s about what you doing
It’s all about where you going
No matter where you’ve been
Let’s go!

Walk From Obesity Final Update, Team Melting Mama + BBGC Raises $7050 and Awareness!

The Dallas Walk from Obesity was held in conjunction with the OAC Event, and Team BBGC ROCKED IT with the highest Team Fundraising with over $7050 brought in so far, and I had the highest individual amount also raised.

*PS - You can STILL donate if you missed out!  The donations are still accepted until the end of the year and you will be entered to win prizes!

Thanks to all who donated to the cause this time around, as always.

The OAC needs your voices.

Leading an Active Lifestyle in a Sedentary World: Your Weight Matters 2012 National Convention by ObesityAction

Leading an Active Lifestyle in a Sedentary World: Your Weight Matters 2012 National Convention by ObesityAction

The obesity society salutes Nike's "find your greatness" campaign

The obesity society salutes Nike's "find your greatness" campaign

Silver Spring, MD - With the entire globe focused on the Olympics, The Obesity Society (TOS) congratulates Nike for their "Find Your Greatness" campaign. The videos show compellingly that sport is an activity for every person, and individual athletic achievement is within the reach of everyone, whatever their starting point.  The campaign demonstrates that whoever we are, when we push ourselves to do the very best that we can, we achieve our own greatness.

ABC 20/20 Losing It: The Big Fat Trap - Full Episode - The Greatest Scams Goin'!

Pamela R Davis Bariatric Program Director of the Centennial Center for the Treatment of Obesity writes 

"I am completely disappointed, irritated and flat out disgusted at the so called "journalism" that went into this ABC 20/20 episode. They completely and totally missed the opportunity to focus on legitimate, successful medically [and surgically] appropriate treatment for obesity and severe obesity. Instead I felt like I was watching a rogue episode of Entertainment Tonight.

When I first heard they were pulling the segment with Dr. Robin Blackstone and Melting Mama, I thought it was so they could dedicate an entire episode to bariatric and metabolic surgery and how it is a life saving treatment for so many. Instead we got a 60 minute long sensationalistic expose on practices those of us who are healthcare professionals working diligently to help those with obesity and severe obesity would never support!

Not good ABC, not good-shame on you."

the full episode '20/20 5/11: Losing It: The Big Fat Trap' from ABC's 20/20
abc.go.com

Thank-you Pamela, you echo my feelings that I was not able to accurately share last night, and surely not before I saw the episode.

I watched it, I did.

This is what I got out of it... and I am full of the snark right now.  (I just started a new anti-seizure medication with a big fat black box warning, so hey!)

I learned a few things from the 20/20 episode!  

• It's important to have cute boobs.  NUMBER ONE.
• And Charles Barkley's Vegabuls! 
• If you want to make some fast cash, get famous, really really famous?  Gain weight on purpose to get sponsored by a diet or supplement company.  Celebrity, Inc.: How Famous People Make Money
• This works better if you are Jessica Simpson and have a beautiful frame to start with, because selling diet plans is about selling the IDEA THAT A DESPERATE DIETER MIGHT BE ABLE TO LOOK LIKE JESSICA SIMPSON *WILL LOOK LIKE IN ABOUT 9-12 MONTHS FROM THIS PHOTO-

• It does not work if you are a short balding man celebrity.  *See cute boobs.
• If you want to crash diet for $150 a day, get a NG tube and look super-sexy at work.  Then you can plan to regain and rebuy the diet.
• Diet pills are wicked awesome!  Take them!  Except they don't help you lose weight.  You are buying the idea.  You hope for a Kardashian badonkandonk, but there's about 0.0% chance you can actually do it.
• And, for the quickest weight loss, try the death method a la 1-800-Get-Thin, but they don't care, cause they be RICHER THAN YOU COULD EVER IMAGINE.

And, when you are finished messing around with all of these weight loss methods and you are more desperate than you've ever been AND morbidly obese?

Come talk to me, talk to all of us, because then?  

...You will have a safe and effective weight loss procedure with a Reputable Bariatric Surgeon.

Don't say I didn't tell you so.

MM Takes A Gym Tour And Blogs About It And Suze Orman Slaps Her In The Face

Mr. and I took the kids on a tour of a local gym this morning.

Gasp!  A...gym?  I know, I already heard about it via Facebook...  "No. way. you. did."  We really did! 

"What's wrong with you, Beth?!"  

I know.  Two wild and crazy things in the span of one week?  Are you mad?

No, not really.  Not... much?

I realized when we were on the Obesity Help Cruise that I don't mind exercise -- when I'm in a gym.

Why?  Because, I've got distractions galore:  via TV, music, and Other People Around Doing The Same Thing.   Certainly the fact that we were staring OUT INTO THE CARIBBEAN helped a little itty bitty, I am sure.  Even walking the track outdoors was no trouble at all.   Again -- I was distracted by pretty things.

At home -- I rarely follow through with exercise via treadmill because I start zoning out at the wall -- and think about Getting Off Of This Thing and ... ANYTHING to GET OFF OF THIS THING -- HOW ABOUT LAUNDRY?  You said the toilet is clogged?  I'll be right there!  SQUEE!

And I do.  I'll make it 15 -20-30 minutes and quit.  But, in the context of a gym where you're surrounded by folks trying not to quit -- it's easier.  Maybe it's just me!  (I know it's not.)  

This means we've been tossing around the idea of signing up the whole family for a gym membership.

 As much as I would like to just get up and go early in the morning by my SELF, it will never happen since I am not driving anymore.  We were members of one or two gyms years ago -- right after we both had weight loss surgery -- but at the time we were living with family for a while and it was easy to take turns going.  Now, not so much.  We would have to go as a group (which can be a big freaking deal...) because there isn't any swapping off anymore -- and we don't have babysitters.

We would have to go at night or on the weekends -- which will end up being whatever teenagers that will GET UP AND GO and somehow wrangling the younger two into a class at the same time.

I pretty much realize that it's impossible AND totally worth it, simultaneously.  

My ten year old was bouncing off the walls in there:  "I SO want to DO THIS, I could take swimming lessons, and I could do THIS and then we could do THIS!"  My 13 year old didn't complain, and I saw him eyeing the weights like "I could do this."  

The frugal MM says it's a waste of money, because she is all too realistic and know what happens when people buy gym memberships.  And those who buy memberships that can't really get to the gym more than 1-2 times a week?  Huge waste of disposable income.  Suze Orman would SLAP YOU IN THE FACE.  "Go play outside you morons."  I know she'd say it.

But as Dr. Phil says, "How's that working for you?"  

Um.  It's not.  It never really has.  I have a hard time just getting up and going because my preferred exercise is walking outdoors -- and since I have random seizures -- I'm fearful of walking alone.

The sometimes Motivated MM knows it's worthwhile if it GETS US MOVING because moving is the goal, and what matters and who cares if it's $$$.$$ a month?  And she also saw herself in the full-body mirror without Slimpressions AT THE GYM and wanted to jump on the treadmill immediately.   Then I realize How Motivating It IS -- if I came home and posted about all the good things I would do - and the benefits I'd get from working out - and how many potential people might be motivated too?  

PS.  And the bizarrely analytical  MM already did the math and realized that it's about .88 cents to $1 per day per person in the family for such a membership, and that doesn't seem like much at ALL, but when she considers that might only be used once a week some weeks -- it seems like a lot more -- and WHAT IF WE DON'T GO AT ALL?!  Yes, I have to make it worthwhile or I won't bother.  So there's that.

Oh, I suppose I should add the cost of the protein shake I HAD TO have on the way out?  That would really... uh... add up.

Related articles

• Today - Should teens have weight loss surgery? (meltingmama.net)
• From the archives - Hoarding, Hoarders and Inside-Outness (meltingmama.net)
• Carnie Wilson has weight loss surgery. Again. (meltingmama.net)
• Eight Years Post Op - And I may NEVER QUIT. (meltingmama.net)

Most weight loss supplements are useless

More evidence points to something many chronic dieters already know.  

Weight loss supplements do not work.

Research suggests that most weight loss supplements with claims of Weight Loss! and Magic! are bunk.

Science Daily -

"For most people, unless you alter your diet and get daily exercise, no supplement is going to have a big impact," Manore said.

Manore looked at supplements that fell into four categories: products such as chitosan that block absorption of fat or carbohydrates, stimulants such as caffeine or ephedra that increase metabolism, products such as conjugated linoleic acid that claim to change the body composition by decreasing fat, and appetite suppressants such as soluble fibers.

She found that many products had no randomized clinical trials examining their effectiveness, and most of the research studies did not include exercise. Most of the products showed less than a two-pound weight loss benefit compared to the placebo groups.

"I don't know how you eliminate exercise from the equation," Manore said. "The data is very strong that exercise is crucial to not only losing weight and preserving muscle mass, but keeping the weight off."

Manore, professor of nutrition and exercise sciences at OSU, is on the Science Board for the President's Council on Fitness, Sports and Nutrition. Her research is focused on the interaction of nutrition and exercise on health and performance.

"What people want is to lose weight and maintain or increase lean tissue mass," Manore said. "There is no evidence that any one supplement does this. And some have side effects ranging from the unpleasant, such as bloating and gas, to very serious issues such as strokes and heart problems."

As a dietician and researcher, Manore said the key to weight loss is to eat whole grains, fruits, vegetables and lean meats, reduce calorie intake of high-fat foods, and to keep moving. Depending on the individual, increasing protein may be beneficial (especially for those trying to not lose lean tissue), but the only way to lose weight is to make a lifestyle change.

"Adding fiber, calcium, protein and drinking green tea can help," Manore said. "But none of these will have much effect unless you exercise and eat fruits and vegetables."

Manore's general guidelines for a healthy lifestyle include:

• Do not leave the house in the morning without having a plan for dinner. Spontaneous eating often results in poorer food choices.
• If you do eat out, start your meal with a large salad with low-calorie dressing or a broth-based soup. You will feel much fuller and are less likely to eat your entire entrée. Better yet: split your entrée with a dining companion or just order an appetizer in addition to your soup or salad.
• Find ways to keep moving, especially if you have a sedentary job. Manore said she tries to put calls on speaker phone so she can walk around while talking. During long meetings, ask if you can stand or pace for periods so you don't remain seated the entire time
• Put vegetables into every meal possible. Shred vegetables into your pasta sauce, add them into meat or just buy lots of bags of fruits/vegetables for on-the-go eating.
• Increase your fiber. Most Americans don't get nearly enough fiber. When possible, eat "wet" sources of fiber rather than dry -- cooked oatmeal makes you feel fuller than a fiber cracker.
• Make sure to eat whole fruits and vegetables instead of drinking your calories. Eat an apple rather than drink apple juice. Look at items that seem similar and eat the one that physically takes up more space. For example, eating 100 calories of grapes rather than 100 calories of raisins will make you feel fuller.
• Eliminate processed foods. Manore said research increasingly shows that foods that are harder to digest (such as high fiber foods) have a greater "thermic effect" -- or the way to boost your metabolism.

The original study -

Dietary Supplements for Improving Body Composition and Reducing Body Weight: Where is the evidence?

International Journal of Sport Nutrition and Exercise Metabolism, 2012 [link]

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• Should I have weight loss surgery? (meltingmama.net)
• Man loses 270 on his own with no weight loss surgery. (Hot dayum.) (meltingmama.net)
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Hit the slopes on MM - Family Four Pack to Killington Resort, VT

Allow me to live vicariously through you?  Go skiing.  On me and Killington Resort.  A family four-pack of tickets to Killington could be yours!

Killington Resort, known as “The Beast of the East,” is open for the 2011-2012 winter season and ready for skiers and riders! Nestled in the heart of Vermont’s Green Mountains, Killington’s elevation delivers optimal temperatures for snowfall, whether from Mother Nature or made by 2,000 snow guns across the resort. Terrain is expertly groomed, providing riders of all ability levels a choice of diverse skiing areas, including wide-open or narrow runs, moguls, steeps, and 16 tree skiing areas. Killington also offers multiple terrain parks for snowboarders and freeskiers, as well as off-mountain activities like the all-new, lift served Killington Tubing Park; dog sledding; cross country skiing; snowshoeing; ice skating; and snowmobiling.

To enter for the family four-pack of tickets -

• Please tweet @KillingtonMtn and @meltingmama
• Share this post on Facebook
• Make SURE to leave a comment below.  

Thanks and good luck!  

Lose the weight AND keep it off?

People can lose weight and keep it off.  It's not just a tag-line.  

Although a recent study published in the New England Journal of Medicine suggests otherwise. That, weight loss never EVER sticks -- that those who diet will fail.  Most of us probably believe that, right?  

Dr. Koven at Boston.com, says that weight loss CAN be maintained, and that there are several reasons people maintain a weight loss.  Three things in particular -

They pay attention. Whether they are keeping food journals, weighing themselves every day, or simply planning meals, their weight loss goals are never far from their minds...ever.

They've found a reason to lose weight that is truly meaningful to them. Whether it's a new sport, a new grandchild, a health scare, or--most powerful--how much better they feel being thinner, they stay mindful of why they wanted to lose weight.

They take the long view. They lose weight slowly, roll with the ups and downs, steer clear of rigid goals and deadlines. They've signed up for a permanent change.

I guess I qualify as a long-term weight loss success.  Although I don't weigh myself every day or take on any obsessive habits about my weight, caloric intake, etc.  I DO PAY ATTENTION.  Every. single. day.  My loss is forefront in my mind ALL the time, with EVERY food choice and EVERY DAY.  I don't 

What say you?  Are YOU maintaining a long-term weight loss?  What of these habits have you picked up on?  

This is straight up porn -- Free Flexor

"Gotta switch arms."

"Whew."

Via Consumerist

Attack Cardio!

Attack Cardio with Vinnie Jones from Vinnie Jones