Exercising After Bariatric Surgery: Stay Healthy & Tone Your Muscles

by BlogUncategorizedWeight Loss Surgery

Having Bariatric Surgery is a significant part of  your weight-loss journey. The word journey is something that, as a bariatric patient, you need to remember, because life really changes after weight loss surgery.

Here, at VIDA Bariatrics we have been lucky enough to guide thousands of patients through their bariatric and post-bariatric journeys. One of the things we always remind them of is: your body will change. The way you eat and exercise after bariatric surgery must change as well. Ready for the next chapter? the one that starts the morning after the surgery.

From experience, we know that as a patient, if you are committed to it, life after bariatric surgery definitely changes for the better!

Our VIDA Bariatric surgeons always encourage patients to think of weight loss surgery as a new beginning, a new chance at being healthy and happy. If you’ve been struggling with obesity, surgery alone will not give you the results that you want. Any weight loss procedure you get is just one ingredient for progress.

How to Lose Weight After Bariatric Surgery

Do you want to know how to lose weight after bariatric surgery? The most important thing to keep in mind is that proper nutrition and working out after bariatric surgery is as important as going into the OR!  We also understand it can be intimidating having to keep up with all the things you now have to change and adjust. In reality, with easy-to-follow lifestyle changes and the right support team (Us!), you can expect some amazing results.

Today we want to share with you some valuable information and tips on exercise after bariatric surgery, so you’re better prepared for your new beginning: weight loss, self-love, and wellness.

Exercise and Bariatric Surgery

You probably have a lot of doubts regarding exercise following your weight loss surgery. It is a surgical procedure after all! Some of the questions we get from patients revolve around the right time to start doing physical activity and the best exercise after bariatric surgery.

Incorporating sweat-inducing activities into your post-bariatric routine has tremendous benefits, not only for your weight loss goals but for your health in general. Exercising after bariatric surgery will help you:

  • Boost your metabolism.
  • Strengthen your joints and bones.
  • Reduce stress, anxiety, and depression.
  • Lose pounds and keep them off.
  • Reduce your risk of cardiovascular diseases and some types of cancer.
  • Improve your mood.

Working Out After Bariatric Surgery

What else do our bariatric surgeons want you to know? Be kind and patient with yourself! Your doctor will tell you exactly when you can start working out. High-intensity cardio and weight training after bariatric surgery will be off the table from anywhere to 6 weeks for patients who had laparoscopic surgery to 10 weeks for patients who had open surgery. But there are other things you can do in the meantime. Read more here on what to do after weight loss surgery. 

Exercise for bariatric surgery patients: step by step

Literally, step by step! The first physical activity your surgeon will clear you to do is walking. Walking after your surgery is a simple, yet effective way to kick-start your post-bariatric fitness journey.

Always go with what your body is telling you. While exercising does require effort, you should not feel sick, dizzy, or in pain, particularly in the first few weeks after surgery. So, the first week, stick to walking. You can start to walk around your house, try to resume your daily chores and take a short walk around the block. Slow and steady, nothing too strenuous!

As the amount and type of exercise you can do increases, don’t stop walking. We always encourage patients to aim for 10,000 daily steps.

Post-Bariatric Surgery Exercise Plan

When you exercise after your procedure, start off slow and steady, and as your doctor allows, you can incorporate more exercises such as swimming, dancing, and biking. Try and find something that you enjoy too or ask your loved ones to join you for a quick power walk! A couple of weeks following the procedure, you should start to focus on your flexibility and strengthening your muscles as well. As a post-bariatric patient, you can do yoga, ballet, aerobics, or pilates. A good combination of aerobic exercise and weight resistance training will give you the best post-bariatric results!

Toning exercises and building muscle after bariatric surgery

Adopting a new workout routine should always be done under professional guidance. We believe that joining a gym is great and can be very motivating, but always remember that as a post-bariatric patient, slow and steady is rule #1. Set yourself up for success by trying some of these tips:

  • Don’t lift weights that are too heavy. Start with few reps and light weights, and slowly build up to that muscular guy working out next to you. Do what feels best for you!
  • Body weight exercises can be just as effective. If it’s been a while since you’ve worked out, avoid injuring yourself. Start doing toning exercises such as squats, lunges, and sit-ups with no additional equipment. We cannot stress this enough, be patient and you’ll get stronger.
  • Looking for an additional challenge? Try using resistance bands to perform exercises such as biceps curls, squats, and leg raise. Those stretchy little things are seriously effective.
  • Always dedicate several minutes to warming up before your workout session and make sure to stretch afterward.

And most importantly, enjoy your workout. You are doing something great for your health and body! It is good to remember that saggy skin can only be toned up so much, so you could always consider post-bariatric plastic surgery to help. Ask your surgeon for more advanced exercise program recommendations so you can tone your muscles better.

Contact any of our experienced bariatric surgeons with questions or concerns regarding bariatric surgery, post-bariatric exercise guidelines, diet recommendations, and anything in between. Call VIDA Bariatrics at (619)610-1667.

How healthy is that food? Figuring out food labels.

by UncategorizedWeight Loss Surgery

The very first step to proper nutrition is making sure you know exactly what you are putting into your body. Choosing the best food for your health can be difficult when someone else is preparing it, but we have the right to know what we are consuming. This is why we have nutrition facts labels, so everyone can make informed decisions about what they are putting into their systems.

Gabriela Vázquez, licensed nutriologist at VIDA Wellness and Beauty.

Listed below is a breakdown of the key components to a nutrition label, and what they tell you about the nutritional value of the item.

Serving Size: This provides you with a quantity of how much equals one serving, and how many servings are in a package. All the information on the label is based on one serving, so if you eat three servings, you must multiply all those number values by three to find out how much you are actually consuming.

Calories: This gives a measure of how much energy you get from a serving of that food. Eating foods that are packed with nutrients without being too high in calories means it is a nutrient-dense food—and a good choice. You want to get the most nutritional bang for your caloric buck.

We eat food to absorb the nutrients it provides, which make it possible for our bodies to function. Not all nutrients are created equal, however. These are the nutrients you will find listed on a nutrition facts label, in order of appearance:

Fat: Fat should not necessarily be avoided, but it is important to keep it in check. Fat provides essential fatty acids, which are not made by the body and help to control inflammation, blood clotting and brain development. Fat serves as the storage unit for extra calories. There are three types of fat. Unsaturated fat is good for the heart and usually can be found in liquid form at room temperature, like olive oil. The other types are saturated fat and trans fat, which should be monitored more closely.

Saturated Fat is usually found in meat and dairy products. While you are encouraged to consume some saturated fats, high levels have been known to cause heart disease.

Easy: Just avoid trans fats!

Trans Fat is the worst offender and should be avoided at all costs. Trans fats are man-made and have been linked to diabetes, heart disease, cardiovascular diseases and other still emerging health risks. There is no benefit to consuming trans-fat. If you see “partially hydrogenated oil” on an ingredients list, the food contains trans-fat—even if the trans-fat % DV (percent of your daily value—see below) says zero.

Cholesterol: Cholesterol is important in controlling your hormones, but too much cholesterol in the blood can damage arteries and cause cardiovascular disease.

Sodium: Sodium regulates blood pressure and blood volume in the body. Healthy adults should limit sodium intake to 2,300 mg per day while those with high blood pressure should keep it to no more than 1,500 mg per day.

Total Carbohydrates: Carbs get a bad rap, but not all are bad for you. Carbs are your body’s No. 1 source of energy! There are two types of carbs: processed and whole-grain. Whole grains contain more fiber and nutrients and will regulate your blood sugar, keeping your energy and appetite levels stable, making them a healthier choice. Processed carbs are burned up quickly, spike your blood sugar and leave you hungry soon after, making them a carb to avoid as much as possible.

While the Total Carbohydrates won’t tell you which can be found in your food, it will tell you how many grams there are per serving. To find out if your food contains whole grains, check the ingredient list. If the first word in the list—the very first word—is whole, you are consuming whole grains. If the first ingredient says enriched or bleached, it is a processed carb, will leave you hungry sooner and offers little nutrition.

Dietary Fiber: Fiber is indigestible, but helps the digestive process run smoothly. Food high in fiber, due to the inability to be digested, also helps you stay fuller, longer.

Sugar: There are two types of sugars: natural sugars, which occur naturally in foods like fruit and dairy, and added sugars, ones that are added to foods to change the taste. Over consumption of sugar is linked to an increased risk for obesity, high blood pressure, type 2 diabetes and dyslipidemia (high cholesterol, high triglycerides, low HDL cholesterol and/or high LDL cholesterol). It is recommended that women limit added sugar intake to 24 grams or 6 teaspoons and men 36 grams or 9 teaspoons.

Protein: Protein helps to facilitate muscle repair and growth. It is recommended that adults consume .8 grams of protein for every pound of body weight.

Vitamin A, C, Calcium and Iron: Simply put, these are vitamins and minerals nutrients your body needs to run properly. Vitamins and minerals are found in the foods we eat, and some foods are more dense with vitamins and minerals than others.

Regarding ingredients, the labels will give you a clue if it’s a very elaborate food or what is so natural or processed. We must keep in mind the amount of preservatives, colorings, and flavorings, which are used in its preparation. Its not recommended that highly processed food makes part of your daily diet, because eventually will toll on you.

Good nutrition is key throughout your life!

There’s a huge difference between eating well and eating poorly. Good nutrition can help you feel in better shape and stay strong, in addition to helping reduce the risk of some common diseases such as certain cancers, type 2 diabetes, heart disease, high blood pressure, obesity, osteoporosis, among others. If you suffer from certain health problems, good nutrition can help to control symptoms and live better.

If you want to learn more or would like the schedule a consultation with our certified nutriologist at VIDA Wellness and Beauty, you can call us toll free 1-619-610-1667 from US or dial (664) 608-6460 if you are in México. Remember that we are only a 10 minutes drive from the border, and you can complement your visit with other consultation services like dermatology, internal medicine, and more, half the cost than in United States.