In support group meetings the experienced band patients frequently tell the newer patients to drink more water and that water is their new “best friend.”Here are some interesting facts about water that I recently came across:
About 75% of Americans are chronically dehydrated and don’t drink enough water.
Even mild dehydration will slow down a person’s metabolism by about 3%.
About 37% of Americans have a weak thirst mechanism and mistake thirst for hunger pangs.Interestingly, this is also about the percentage of obesity.
A University of Washington study found that on dieters, one full glass of water shut down night hunger pangs on nearly 100% of study participants.
The average person should be drinking at least 8 glasses (8 oz.) of water each day.Of course this amount should be increased with physical activity, hot weather, illness or pregnancy, or any other factor that can increase dehydration.An extra 1 ½ to 2 ½ cups of water should be enough for short bouts of exercise, but intense exercise lasting more than an hour requires more water intake.
I read an interesting article last week while on vacation in Hawaii that stated that researchers in Germany have found that eating slower leads to a greater feeling of satiation or fullness versus eating the same amount faster.They believe that endorphins released when eating fast stunts the satiation feeling so people end up eating more.When we eat slowly, we are better able to recognize the signal in our brain that tells us we no longer need to keep eating.
We always tell our lap band patients to eat slower, mainly so that they mechanically do not get food stuck, but this is yet another reason for everyone trying to lose weight to learn to eat slowly.
I saw an interesting article on the Internet the other day which looked at how our meal portion sizes have changed over the past generations and throughout history.Old paintings like The Last Supper were studied and the meal portion sizes were analyzed and compared to meal sizes today.Based upon this analysis, it was determined that the average American main course meal portion size has increased over 60% in the past millennium!The size of our plates have also increased by the same amount.Meanwhile, all our modern technology, i.e., cars, cell phones, computers, etc., has changed our lifestyles so that we burn MUCH less calories than prior generations.It’s no wonder the percentage of overweight Americans approaches 70%.
It’s simple math: If our daily energy intake (the number of calories we eat) exceeds our daily energy output (the amount of calories we burn), then our excess of consumption is going to catch up with us and cause us to gain weight.The average adult needs to eat between only 1,500 and 2,000 calories a day. For those that are more active, 2,500-3,000 is typically sufficient.If you have questions about your personal caloric intake and what you need to reach or sustain a healthy weight, I suggest you seek the advice of your personal physician or a dietitian who can evaluate your daily activity, age, height and weight to determine what your body requires.
When most of us take time to analyze ourselves, we focus on our weight, skin or signs of aging.We rarely think about our mind; how we feel, how we make decisions or how we view the world.However, it is actually our mind that is the key to an overall healthy lifestyle.
“To look and feel your best, you MUST first think about and optimize your brain.”
– Daniel G. Amen, M.D.
Your mind is in charge of everything that you do.Every bite of food, every critical thought you allow yourself to dwell on or every workout you choose to complete or skip are all choices that start with the mind.Once you begin to change your focus from the external to the internal by focusing on your mind, you will start to notice changes in your behavior.
There are two things you can begin doing to assist you in taking charge of your mind and health:
1.Get mind gratitude!Take time to appreciate your mind and all the power and abilities that it has.
2.Begin a daily mindful breathing or mediation practice.
Meditation is a great way to exercise your brain.It activates the parts of the brain that are the most thoughtful.With daily meditation you make more thought-out, self-controlled decisions.Research has shown that focusing on the mind by practicing basic meditation and/or breathing techniques can relax your entire body and put it into a calm state.Simply focusing on breathing from the diaphragm can decrease stress levels.If you are an emotional eater, for example, similar mind exercises are more successful for assisting you as you work through a food craving than willpower alone.When you begin to focus on the mind you will be amazed at how you will transform to an overall healthier, more energetic and more satisfied you!
For more information about mindfulness, meditation and your mind, contact me at PrudenceT@bandandbypass.com.
At the most recent support group meeting, several patients who have not yet had gastric band surgery were in attendance.To the approximately 40 gastric band patients in attendance, these pre-op patients posed the question: “What was the hardest lifestyle change they needed to make to be successful with their weight loss?”
Not a single post-op patient raised their hand when asked if better food choices and avoiding junk food and sweets was the hardest lifestyle change after gastric band surgery. No one raised their hand when asked if exercising and being more active was the hardest lifestyle change they had to make. But all forty patients raised their hand when asked if eating slower and taking smaller bites was the most difficult change. If you are thinking about having surgery and know someone who already has a gastric band, ask them this question.
If you are preparing to undergo a weight loss surgery, please consider all the changes you will need to make to be successful with your weight loss and maintaining that weight loss.If you feel you may struggle with instituting those changes, you should seek the support of others who have done the same.If you are not willing to make those lifestyle changes, then weight loss surgery is not for you and will not be able to help you.Weight loss surgery is a tool, not a miracle cure.If you are interested in attending the Gastric Band Institute of Las Vegas support groups, please call us for a schedule at 702-313-8446.
Recently I read a story about golfing legend John Daly who had a gastric band and lost 115lbs.If you do not know much about John Daly, he admits to not having the healthiest lifestyle or eating habits.His smoking on the golf course and alcohol binges have been well documented by the golfing press, so it may be surprising to hear that he has done so well with his gastric band and weight loss. In general, we tend to see even better results among patients who were or who are athletic and have participated competitively in sports. I’m not sure if this is related to their competitive nature and goal oriented personalities, or if it is because they tend to exercise/train more with their new found energy from their weight loss. Either way, we find patients who were athletes prior to their weight gain, tend to be quite successful with the gastric band.
Patients who suffer from Gastroesophageal Reflux Disease, or GERD, often find that their symptoms are immediately and dramatically improved after receiving the gastric band.Many of them no longer need to take daily medications like Nexium, Prilosec, and Protonix.It seems that the restriction of the band helps prevent the backflow of acidic fluid made in the stomach to aid digestion from refluxing back into the esophagus.Also, if our patients have a hiatal hernia, which most of the patients with GERD do, we can easily repair the hernia defect at the time of surgery with just a few minutes added onto the operation time. If you have questions about your reflux and potential for improvement after surgery, be sure to ask at your consultation visit, or give our physician assistant, Melissa Moyer, a call at 702-313-8446.
One of the latest potential weight loss techniques currently being evaluated in clinical trials is the TOGA System by Satiety, Inc.Recent news articles have raised awareness about the device and early results show at least some initial benefit following the procedure. The transoral gastroplasty is done by inserting a stapling device through the mouth into the stomach and creating a smaller pouch to hold food.The advantage of this technique is the avoidance of the tiny laproscopic abdominal incisions needed to perform gastric banding, bypass, and sleeve gastrectomies.However, like the other procedures, general anesthesia is still currently required with the TOGA procedure.
Whereas the durability of the weight loss from bypass, gastric band, and sleeve gastrectomy is well documented, whether this will hold true for the TOGA procedure is still very much undetermined.The TOGA procedure is most similar to the gastric stapling procedure, which was abandoned 20 years ago because the majority of patients regained their weight as the staple lines eventually reopened.This does not occur with a properly performed sleeve gastrectomy or gastric bypass as the stomach is completed divided, not just stapled.
It is still too soon to tell if the TOGA procedure will have long term benefits.As we have always done, Dr. Atkinson and I will continue to monitor the newest weight loss techniques to decide if they can be of benefit to our patients in Las Vegas.
Several patients were in the office today who have done very well with their weight loss using the gastric band.Losing the last 15-20lbs is usually more about food choices, exercise and avoiding high calorie snacks than it is about finding a perfect band “adjustment.”Most patients learn this by having their bands adjusted too tight and needing a little bit taken out.When I see patients undergo a series of tiny fluid adjustments and complaining of stagnant weight loss, usually they are depending too much on the band and need to depend more on their food choices.Our support groups and Mindful Eating classes, taught by our nutritionist Prudence Ticknor, are a great way to refocus for those last few pounds.To sign up for the Mindful Eating series or to find out more about our support groups, give us a call at 702-313-8446.
After several months and many, many short run/walks, group run/walks and strength training sessions, Team GBI crossed the Half Marathon finish line December 6, 2009. Excitement, accomplishment and even a little relief were felt as each GBI patient finished the 13.1 mile Rock ‘n’ Roll Half Marathon course. Below are some photos from race day.
On Friday, December 11, 2009, Dr. Atkinson, Dr. Soong, Marathon Coach Prudence Ticknor and Team GBI gathered to celebrate and share stories about their marathon training and race experience. Food, support and friendship were shared at this congratulatory event! Below are some photos and a video from the dinner.
Congratulations team and good luck in your future trainings and races!
