In my quest for keeping my mind busy and staying on track, I constantly try to trick myself into making exercise more entertaining than walking in place and staring into the wall for an hour. Here are some strategies that I have found helpful to take my mind off of burning calories, while my body does the work.

Keep Your Playlist Fresh
I know… Lame… Nevertheless, totally true! Before, I thought that the best strategy would be to just stuff my playlist full with favorites, and that would do the trick. Unfortunately, the only thing it did for me was to make me stop liking my previously favorite songs! What I do now is, every month I prepare for myself five one hour playlists. This way, every day I work out, I have a different soundtrack to listen to on my treadmill/bicycle/elliptical battles. By keeping to the playlist schedule and keeping it fresh, I don’t get bored with my music so fast.

Try New Things
The routine you’ve got now may be comfy –a gym close to your home or in your building, not a very demanding workout, and so on. But all of this is what makes it so boring. Spice up your workout and sign up for one of those classes that your nearby gym offers – yoga, Zumba, Pilates, Aerobics, anything. You can try to learn new things and maybe make some friends in the process. Keep things fresh in your work out, and you’ll never be bored. If you have some budget to spare, you may even plan different classes for different days of the week, so you have some kind of a routine, but at the same time you keep it entertaining.

E-Reader
A while ago, this was the first thing I came up with to keep myself busy during my workouts. I simply take my e-reader with me to the gym, and read during the workout. Although exercising on the elliptical is too shaky, reading while cycling and walking works out just fine. The only adjustment that I had to make was to make the text bigger, so it’s less strenuous on my eyes. This is my favorite trick because it really makes the time fly – especially when the book is good. If you are more of a listener than a reader, audio books could be a cool modification to that idea.

Beat Your Record
It was last year when I declared war on my love handles and signed up for the gym. While I knew I was far from being athletic, I soon realized I still greatly overestimated how fit I was. It was exactly the third day of my working out when it dawned on me that a) I’m not eighteen anymore b) the muscles I had back then are now long gone. I had to take things slowly, but at the same time I knew that taking things slowly would just make me less motivated. Then I started challenging myself, just to stay focused. Every day I tried to beat my record either in the number of burned calories, incline, or distance. I must say it kept me going for a long time. I bet that if you are actually preparing for some kind of a competition, beating your own records would keep you even more motivated. And this is where my last tip comes, set goals for yourself and try to beat your own records. This strategy will keep your eyes on the target and keep you motivated.

If you would like to learn more about the weight loss, healthy lifestyle, and DayOne Health lap-band program call our patient advocate at (312) 239-3838 or schedule your one-on-one consultation with one of our surgeons today.

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Lap-band beginners and visiting the gym

The most frequent wrong assumption that our patients make about working out is that in order to lose weight, they have to spend enormous number of hours at the gym. Totally untrue! Our patients very often mention that they are not exactly fans of going to the gym. When we ask what part of the workout they dislike the most, we hear many things such as that working out is tiring, and that the equipment is not adequate for their weight or size. Not to mention that many of our DayOne Health Chicago weight loss clinic patients say they feel uncomfortable going to the gym, especially in the first stage of their weight loss journey.

Our advice here is definitely not to feel discouraged or embarrassed. Remember that you are doing this to be stronger, to feel better and most importantly, to be healthier. You need to tell yourself that every day of your hard work will get you one step closer to your dream weight. Finally, if you still don’t think that the gym is a right fit for you, you can always start exercising little by little at home in private.

Why is it hard to start exercise?

We have to stress that if you are over 50 pounds overweight, suddenly starting intense strength training may not be the best idea. In fact, it is very likely that you can harm yourself trying to do all the strenuous exercises all at once. This is especially true if your lifestyle is predominantly sedentary. You need to remember that the extra weight you carry is putting a strain on your body and that with every exercise you do, you have to put in it much more effort than a person without the extra pounds. Therefore, please remember that in some cases you will need to alter the traditional exercises to be less strenuous on your body or cut out some routines from your training completely. As a result, the length of your workout, the number of repetitions, and the types of exercises you do in first weeks of your training will be completely different than for a normally active person.

Where do I start?

Please do not think that if you are not exercising for at least an hour a day five days a week, you won’t see the difference. You don’t need to push to the limit and be sore for the whole week in order to have your training benefit your body. The key to success is to be diligent in keeping to your training routine. Remember that even 10 minutes a day of basic stretching and strength exercise can make a difference. In an effort to make your body stronger, start with simple exercises such as:

• Walking – go on a few minute walk every day to strengthen your core.
• Stepping up and down – you can use a step or a curb to do this easy functional exercise. Remember, don’t push yourself too hard. For starters, we recommend 10 reps for each leg.
• Standing up and down – this is a very basic but also functional exercise. Think how many times a day you actually have to do it repeatedly? As an extra to your training routine, you can do 8 repeats of standing and sitting down.

These are just basic options that you can use to strengthen your core and burn off some extra calories in the beginning of your weight loss journey. Remember, never feel intimidated or bad about changing your life in baby steps. Small changes are far easier and more likely to change into habits you can stick to. And then one day, all the small may changes finally add up and completely transform your life.

If you would like to hear more advice on exercising during your lap-band journey, please don’t hesitate to call our patient advocate on (312)-239-3838 or e-mail us at pcc-chicago@dayonehealth.com.

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Why is the gas there?

During your lap-band procedure, in order to get better access to your stomach, the weight loss surgeon fills your abdomen with CO2 gas. After surgery, some of the gas stays trapped against the diaphragm (a muscle below your lungs) and irritates it. Usually DayOne Health patients report it as an abdominal or shoulder pain. The reason why you feel pain in your shoulder is because retained CO2 puts pressure on the phrenic nerve, which connects most of your internal organs. Usually, patients of our Chicago clinic report gas pain underneath the abdomen, and moving to the shoulder. Everyone is different, and the speed with which gas gets reabsorbed may differ. Most often the gas build up goes away after few days; nevertheless, some lap-band patients admit they may feel some discomfort even a few weeks after the laparoscopic banding.

How can I relieve gas pain after lap-band surgery?

Because the shoulder pain comes from the gas pressure in your abdomen, the natural way of fighting the discomfort is walking and drinking warm drinks. Moving around and warming up your stomach will give you “more space inside,” relieving the pressure. As you may have guessed, your gas pain will most likely get worse when your stomach is full or you feel bloated; therefore, after lap-band surgery you should definitely stick to the diet advised by your dietitian. Most of the time, these simple recommendations help gastric band patients to minimize the pain and make it go away faster. Remember, heat, massage, and exercise are your best friends in dealing with the discomfort caused by a post-surgical gas buildup. If you feel that your pain is getting worse with bloating, you can try to take GasX or any other over the counter bloating medicine.

As I mentioned before, gas pain is not inherent to the lap-band surgery only, but to all laparoscopic procedures. However, as a lap-band patient remember that a few days with gas pain is just a small price to pay for soon-to-be lost pounds. While the shoulder pain is temporary, the lap-band is a permanent solution to your weight struggle. Moreover, the benefits of laparoscopic placement of the band highly surpasses the side effects which in the case of open weight loss surgery can be much more severe.

If you would like to hear more about the gastric band procedure or our Chicago weight loss program, please call our lap-band clinic at 312-255-1900 or e-mail at pcc-chicago@dayonehealth.com.

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In order to lose the maximum amount of weight and to maintain that weight loss from your Lap-Band Surgery, it is extremely important to incorporate exercise into your daily routine. Remember that exercise doesn’t just include going to the gym. There are many ways to get a great workout that can be enjoyable at the same time.

Exercise is a very important tool during your weight loss journey. It helps you burn calories, reduce fat while building muscle, increase energy, help lower blood pressure, improve mood and self-esteem, enhance the immune system and strengthens bones, as well as relieve stress.

Examples of physical activity that can help you stay fit:

● Start your activity with a warm-up. This will build a better work out and help prevent injuries to your muscles.
● Use stairs instead of taking elevators or escalators.
● Park your car farther from your intended destination.
● Go on a nature tour at a local park or forest preserve that are located in the Chicagoland area
● Go sledding, ice skating or skiing.
● Water aerobics and swimming provide great exercise with low impact on the body.
● Housework or outdoor activities such as gardening and yard work are great opportunities to be active. Don’t forget mowing the lawn or shoveling.
● Find a hobby. Turn off the television or computer.
● Sports are fun and help you stay fit.
● Exercise with friends or family. Make a date to go for a daily walk, play sports or other activities.
● Yoga and Pilates have many positive benefits including building muscles and reducing stress.
● Be creative in finding ways to be active.

How to be successful with Physical Activity and Exercise

1. Begin slowly

● It is important to begin your activity regimen at a slow pace. Start with light activity and work your way up.
● Begin your exercise with walking or water aerobics. Low impact activity is still beneficial. When your body is ready, increase the amount of time spent exercising or advance to a higher impact activity.

2. Set realistic goals

● Start an exercise journal. Set small, weekly goals that are realistic and attainable. Document the type of activity and time spent on a daily basis. At the end of the week, check to see if you have met your desired goals.
● Set a new goal each week. As time goes on, you will see how many successes you have accomplished.
● If you do not meet a desired goal, determine why you didn’t and create a
new goal.

3. Reward yourself

● If you have met the goals that you have set, reward yourself. Try to pick a reward that is not food related.

4. Stay healthy

● Always check with your doctor before starting a vigorous exercise program.
● Be aware of how your body feels. If something doesn’t feel right, slow down or stop.
● Choose well-respected facilities. When working with personal trainers or other staff, check to make sure they have the proper credentials.
● Always use the proper exercise equipment and gear to help prevent injury.

5. Keep yourself hydrated

● It is important to stay hydrated before, during and after exercise. You will
need to hydrate yourself to replenish the fluids you have lost through sweat.
● Stay hydrated, don’t wait until you are thirsty. By the time you are thirsty, you’re most likely already dehydrated.
● Avoid carbonated beverages and fruit drinks. These take longer to absorb and can cause cramping, nausea and/or diarrhea.
● Cool or chilled fluids may work best. Cooler liquids help to lower and normalize the body’s elevated core temperature.

Following these guidelines are a good way to ensure you will keep the weight off from your Lap-Band Surgery. With Spring around the corner, meeting these exercise goals shouldn’t be difficult. Pick up the local paper to see what events are taking place in the Chicagoland area.

If you are interested in Lap-Band surgery, contact DayOne Health in Chicago to register for a free seminar. Here you will hear from Lap-Band patients, surgeons and other members of the DayOne staff.

DayOne Health wishes you a happy and healthy 2010!  The New Year is a great time to make positive life changes.  This is the year you may finally consider bariatric surgery, such as the LAP-BAND^®, to help you achieve your weight loss goals.  Or, if you’ve have already had weight loss surgery, now is a great time to assess your progress and set some new and challenging goals.

DayOne is here to help!  Follow these easy steps to help you to achieve your New Year’s Resolution goals:

Step 1:

Set attainable goals.  If you are just starting out-do not make a goal stating you will go to the gym 7 days per week.  A more realistic achievable goal is going to the gym 2-3 days per week and work your way up to more.  If you make too lofty of a goal you may become frustrated and give up on your goals.

Step 2:

Begin thinking of a plan.  If your goal is to become more active you need to decide how you are going to achieve this goal.  If your plan is to exercise after weight loss surgery by going to the gym 3 days per week- decide when you are going to go during the week, how long will you stay there for and always remember to start small with your plan.  You can always add to it as you feel more comfortable.

Step 3:

Once you have your plan in place, begin to think about times when you may have a situation that will cause you to stumble a bit.  Maybe it’s a busy week at work or a vacation that’s fast approaching.  If you have a plan in place prior to the occurrence you will continue to stick to your goals.

Step 4:

Have rewards in place for you but try to stray away from rewarding yourself with food.  Food rewards outside of your bariatric diet may cause you to fall off track.  Try rewards such as a night out with friends, a manicure, a golf session or a new article of clothing.

Step 5:

Finally, seek out support. You can find other bariatric surgery patients through our support groups. Inform your friends and family of your New Year’s Resolution and goals so they can help you stay on track and maybe even join in with you!

In this tough economy, at least we can be thankful for our health, and with the resources available at DayOne Health we can help make the holidays successful and nutritious! For those who are approaching their first holiday season after LAP-BAND® surgery, this time of year can be stressful when deciding how to stick to your bariatric diet while still enjoying those delicious holiday foods. Here are some helpful tips to help you maintain and stay on track with your weight loss goals this holiday season.

Be realistic with your weight loss goals

• Do not always try to lose weight over the holidays – focus more on maintaining your weight and making small healthy changes

Be active to maintain weight

• Keep up with your bariatric exercise regimen. Walk around the mall while carrying your shopping bags for extra calorie burning.

Make just one trip up to the food table

• Look through the food options and pick a couple of things that look best and only choose those foods to try. You do not need to try each food offered. Remember, you cannot each very much so be picky about the food you eat.

Choose lower calorie party foods

• Go more for vegetables and dip or shrimp and cocktail sauce instead of cheese cubes or fried options.

Consume a well balanced meal

• Aim for protein based meals. Don’t fill up on those empty calories.

Don’t socialize by the food table at a party

• Eat your meal and step away from the food – this will help you not graze throughout the whole party.

The most important thing to keep in mind over the holidays is not to deprive yourself of the foods you want to have to celebrate. Simply enjoy your holiday favorites just in smaller portions and consider it a treat!