Eating 101

How to Eat

  • Eat three meals per day.
  • Don’t skip meals.
  • NO SNACKING IN BETWEEN MEALS- this is the number one reason why patients don’t lose enough weight (or regain weight).
  • Eat a bigger breakfast and a smaller dinner.
  • Chew your food well.
  • Each bite should be the size of a nickel or less.
  • Each meal should take between 20-30 minutes (no longer or less than these times.)

What You Will Eat

  • Eat a fruit OR a vegetable at each meal.
  • BEFORE SURGERY, eat your fruit or veggies as the first HALF of each meal. AFTER SURGERY, eat your protein first… 2/3 of the meal should be protein and 1/3 fruit/veggie.
  • Eat 2 servings of protein per day (possibly more, based on your doctor’s advice).
    • The best proteins are:
      • Lean Meats
      • Eggs
      • Fish
      • Seafood
  • Use common sense in your food choices…Cookies, Ice Cream, and Chips are NOT a meal!
  • Consume two servings of dairy products per day…milk, soy milk, cheese, or yogurt (but not whole milk or almond milk).
  • DO NOT DRINK SODAS, CARBONATED DRINKS, OR SUGARED SWEET TEA – You will not lose weight if you drink them

Exercising 101

To lose weight, you have to spend more calories than you take in. If you want to lose a lot of weight, you will need to do a lot of exercise.

  • Weightlifting speeds up your metabolism. We have seen better weight loss with a good weight-lifting regimen. Weight lifting should focus on the large muscle groups like the legs, buttocks, and core. You will not “bulk up”. You will tone up.
  • In the first 20 minutes of cardio exercise, your body does not burn much fat (it uses other energy sources). After the first 20 minutes, your body starts using fat.
  • You will need to exercise 3-4 times per week to LOSE weight. You will need to exercise 1-2 times per week to MAINTAIN your weight.
  • If you don’t exercise, you may not lose enough weight.
  • You lose weight only for 1 year following weight loss surgery.

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