colleen cook 1993 / 2007 kathryn stitz denver, co linda dingbaum st louis park, mn cheryl miller, rn...
TRANSCRIPT
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Colleen Cook 1993 / 2007
Kathryn Stitz
Denver, CO
Linda Dingbaum
St Louis Park, MN
Cheryl Miller, RN
Billings MT
Holly Williams
Colorado Springs CO
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• Repeat the values statement often• Read Success Habits book chapter 4• Complete check up questions on page 124• Record your weight loss• Monitor your fluid intake & make positive changes
Last week’s assignments
Portion Control
Personal Accountability
I recognize that I alone am responsible for mysuccesses and myfailures.
I understand the importance of satiety and listen to mybody’s signals.
The Success Habits of Weight-loss Surgery Patients
I make good healthyfood choices each day.Nutrition
I drink the right amount of the right beverages atthe right time each day.Fluid Intake
I have adopted thehabit of exercise aspart of my lifestyle.
Regular Exercise
Regular Exercise
I have adopted the habit of exercise as part of my lifestyle.
Calories In Calories Out.
Regular Exercise.
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Lichtman et al. N Engl J Med 1992;327:1893.
Kca
l/d
Reported
*P<0.05 vs. reported.
Actual Reported Actual
**
The dilemma: We think we eat less and move more
The truth: We eat more and move less
Energy Intake Energy Expenditure
**
0
500
1000
1500
2000
2500
3000
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It’s a simple but critical miscalculation.
How long would you have to walk to burn off a regular order of fries?
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It’s difficult for most to imagine:
What takes 1 min. and 10 sec. to consume, takes 1 hour and 10 min. to expend.
400 kcal
1 hour and 10 minutes
Based on 160-pound person walking at a moderate pace.
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It doesn’t help matters that our culture makes it easy for us to eat more and move less.
20 years ago2.4 ounces210 calories
Today6.9 ounces600 calories
Regular Exercise
• 40 minutes / 4 times each day• Combine strength and aerobic exercises• Understand and exercise within their THR• Understand their own metabolic rate• Monitor their intake and output• Make a constant effort to be more active
Successful WLS Patients:
Regular Exercise
Why should I exercise?Burns calories
Stamina
Tones & builds muscle
Feel good – self esteem
Helps depression
Bones
Balance
Longevity
Raises metabolism – strength
Digestion -
Helps lose weight – NOT gain
Circulation – recovery
Sleep better
Regular Exercise
What stops me from exercising?Time – too busy
Weather – too hot too cold
Too tired
It hurts takes too much time…
No one to go with
No self motivation
Nothing to wear
Cost ???
Embarrassed
Too early
Too much to do
Too dark – too late
Lazy – lack of motivation
Regular Exercise
Regular Exercise
What rewards would motivate me?Manicure
Pedicure
Good book – reading time
Sewing
Shop – buy clothes
Go to movies
Salon – hair
Facials
Massage
Socializing with friends
Accountability partner with rewards – cheerleader
Regular Exercise
• Identify what motivates you to exercise • Identify what are you going to do differently this week?
• Log your exercise this week
Challenge:
Regular Exercise
• Recent studies & articles on WLS & Exercise•Obesity Action Coalition (obesityaction.org)
• Maintenance Mentality & Strength n Sculpt Booklets
• Metabolic Monitoring Devices (Body Knowledge Assessment
Helpful Resources
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• Repeat the values statement often• Read Success Habits book chapter 5• Complete check up questions on page 145• Just Do It & Step it up – report next week • Log your exercise -
This week’s assignments
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Next week:
Week 6 – Vitamins & Supplements
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