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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.

Copyright© BodyMedia, Inc. All rights reserved 100454 Rev 2

8

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

Copyright© BodyMedia, Inc. All rights reserved 100454 Rev 2 9

It’s a simple but critical miscalculation.

How long would you have to walk to burn off a regular order of fries?

Copyright© BodyMedia, Inc. All rights reserved 100454 Rev 2 10

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.

Copyright© BodyMedia, Inc. All rights reserved 100454 Rev 2

11

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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Assuring optimal outcomes since 2000

www.bariatricsupportcenter.com

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