Day after day, week after week, and year after year, we repeat a series of personal routines that constitute our way of life. Our lifestyle includes going to work, eating lunch, viewing television, and going to bed at a specific time. Some individuals lead an entirely sedentary lifestyle.
A habit is a repeated behavior that has become more or less automatic over time. Some routines, such as brushing your teeth, are beneficial. Others are less desirable, such as always clearing your plate because your mother told you to as a child. And, as the adage goes, "Old habits die hard." Lifestyle habits that involve overindulgence, such as overeating, or any other comfortable activity, such as lounging on the proverbial sofa, are particularly difficult to break. Surely you can relate to one of Newton's laws of physics, which states that "objects at rest tend to stay at rest." But in order to achieve your weight-loss objectives, you must make adjustments.
The most effective method for eliminating any old habit is to replace it with a new one. This is exactly what happens to people when they quit smoking without their knowledge. You may have even encountered this phenomenon yourself: "As soon as I quit smoking, I began to gain weight." Some people persuade themselves that when they quit smoking, something in their bodies caused them to gain weight for no apparent reason. Clearly, instead of repeatedly placing a cigarette to their lips throughout the day, they used the same hand-to-mouth motion to place sustenance in their mouths. Simply, one habit was substituted for the other. Clearly, it makes no sense to resume smoking as part of your weight loss efforts. There is no "lesser" of these "two evils." The secret is to replace unhealthy behaviors with healthy ones.
Before a new behavior can become a habit, it must be performed once and then repeatedly. Even if you have a fruit plate for lunch tomorrow, you may not have the same item for dinner.
the following day or week. You may wish for it to become a habit, but until it becomes instinctive, it will not.
It's a Change in Thinking-Style
G. Dick Miller, Psychologist
I frequently hear that the band is a lifestyle transformation. Indeed, it is so. But the best and most effective method to begin is by altering one's way of thinking. I believe that band patients must begin to occupy their lives with something other than food, and this must begin in their minds.
It's a remarkable transformation when you think about it. I would estimate that ninety percent of my conversations with individuals I know are about food. We discuss how delicious it is, how much we "love" certain cuisines, the restaurants we will visit, etc. However, for a band patient, this must alter. Moreover, some band patients disdain this, at least temporarily.
But the truth is that we've had this unhealthy thing in our lives, this dysfunctional relationship with food, and it's crucial that we replace it with something else. Mental health begins with sincere thought. Don't romanticize food. Stop planning your activities around your meals. Stop using food to manage your anxiety. And this begins in your mind, with your thoughts. Accepting that it would be in your best interest to think differently about food is the first step in the lifestyle change.
We can convince ourselves that food is not the answer to our problems. Not true affection. It will not help us. It was suffocating us. Instead of saying that we "love" a dessert or that a casserole is "to die for," we can refer to food as the essential sustenance that it is.
You need not alter your viewpoint. You can get a band without working on your reasoning, and the restriction will attempt to alter your behavior sufficiently to cause you to change your mind. However, doing so is more difficult because you will end up hauling along your will and emotions. It is much simpler to adapt to the band lifestyle if you begin by shifting your perspective.
For those who are unaware, here is how reframing your thinking works. Let's suppose you're upset because you're allergic to the donuts a coworker brought to the office one day. Consequently, you may discover yourself considering how deprived you feel. You can reframe these thoughts by telling yourself, "You know, being able to eat as many donuts as I wanted was not worth the pain and suffering I endured." Recall how it felt to be crammed into an airplane seat or unable to occupy a restaurant booth. Or consider the future, when you won't have those excess pounds under your arms or around your waist.
If you do that, will you instantly feel better and be filled with gratitude? Not initially. There will be some distress. You will be required to endure these unpleasant sensations for some time. However, they will pass. And ultimately, you'll achieve what you've desired all along: a healthier mental and physical state.
Moving Your Physical Body
New behaviors are only the consequence of new thoughts. Nearly 500 years ago, Descartes penned the famous phrase, "I think, therefore I am." It is still true that in order to develop new lifestyle behaviors, one must first alter their mindset. Instead of looking for reasons why you cannot exercise, you should seek out opportunities to do so. Instead of focusing on the foods you can't eat, create a list of all the nutritious foods you enjoy that adhere to the restrictions of your band. When your beliefs are negative, so will be your actions. You will act positively if you think positively. Thought precedes action, and action precedes results.
As part of your new way of thinking, you should set definite objectives for yourself, not only in terms of pounds to lose, but also in terms of very specific new habits you wish to develop. Your dietitian can assist you in developing a diet plan that will serve as the foundation for your new eating practices. If one of your objectives is to get more exercise, do not immediately join a gym and commit to "working out" three times per week. Like many, you may never actually enter the location. (Don't tell me! You've done that already? Multiple times? You're not alone.)
If you intend to develop a new exercise routine, you must first engage in physical activity, even if it's just a daily walk around the block. Make the activity, not the membership, a lifestyle component.
As you form new healthy behaviors, you will encounter numerous opportunities to expand them. Joining a gym may be one of these expanded efforts, but when expanding your objectives, be realistic. You will not be a marathon runner within the next six weeks. How do you suppose individuals who exercise for two to three hours per day find the time? Are they simply less occupied than you? The fact is that they made exercise a priority at some point in the past, i.e., they had the "thought" and then repeatedly engaged in the "behavior." Eventually, it evolved into an automatic "habit" Since their new
They progressively and eagerly increased the amount of time they devoted to their habit because it was enjoyable.
I understand your thoughts. "He makes it sound so simple. Doesn't he understand that I can't exercise? It hurts too much!" Well, here's the truth. Yes, it's painful, but it won't get simpler until you lighten your load. Swimming or water aerobics classes are a viable option. The buoyancy of the water significantly alleviates pressure on the hips and legs. Simply test it! Initially, going into a pool with a group of overweight people will feel awkward and even a little ridiculous; therefore, you should alter your perception of exercise. What do you have to lose besides the weight with which you've struggled your entire life?
"Threading In" Workout
Julie Hillis, Exercise Physiologist
Everyone is aware that exercise is essential. I have no difficulty marketing this concept. But I'm not convinced that people always understand why. An important aspect of exercise is that it stimulates hormone production. One of these stimulated hormones is serotonin, which aids in combating emotional melancholy and depression. In addition, serotonin enhances the quality of sleep, reducing fatigue in patients.
I frequently observe patients being told to "just start walking." However, if you have bilateral osteoarthritis in your knees, which is a degenerative joint disease common in rotund people, walking will be difficult. It is crucial to understand that a decent exercise program must be completely individualized.
I integrate the exercise program into the patient's lifestyle. This means that we begin gradually and create a customized program to promote success. Frankly, we are aware that if the patient is unsuccessful, they will not continue treatment. We do not wish for anyone to participate in "boot camp" for four to six hours per day. We want a change in lifestyle.
First, we conduct a "current abilities" evaluation by measuring the patient's physique and performance. As patients advance, the measurements provide valuable feedback. Change doesn't happen overnight. When we reassess patients after three to six months, they frequently exclaim, "Wow, I remember it taking me 12 minutes to walk a quarter-mile, but now it only takes me 6." I also encourage patients to keep a pair of pants and a shirt or blouse so they can try those on at intervals to truly see their progress. This is a simple method to receive encouragement in times of need.
If someone has never exercised before, I begin with three days per week. Many individuals begin with only five minutes of continuous exercise. In the outset, it is essential to establish a regular exercise routine. For the majority of individuals who have never exercised, this will be difficult. However, we must begin cautiously and gradually increase the amount of time spent exercising so as not to cause orthopedic or soft tissue problems. Therefore, the first 12 weeks are devoted establishing a regular exercise routine. Then, every twelve weeks (three months), we "add on to the house."
In subsequent 12-week intervals, we incorporate abdominal and toning exercises. Toning is essential because building muscle (which occurs during toning) burns fat. The more muscle a person has, the higher their resting metabolism, which means they will expend more calories while at rest.
I enjoy seeing patients build up to at least 40 to 45 minutes of continuous movement during an exercise session. The body's glycogen and carbohydrate fuel stores are the primary fuel sources consumed in the first 30 minutes. Consequently, the body uses very little of its fat reserves during this time. At about 30 minutes of continuous movement, however, the body enters an aerobic state in which fatty acids in the bloodstream become the primary fuel source. By the end of 45 minutes, the percentage has shifted and the body is consuming a greater proportion of fatty acids. This is an essential fact for patients to understand.
There is some disagreement, depending on the study you read, as to when exactly the transition to fat burning occurs, but the most important concept to bear in mind is sustained, consistent movement over time. Some individuals desire to gallop for 10 minutes on a treadmill so they can claim to have completed a mile. However, they have not yet reached their objective, which is to attain an aerobic state in order to burn fat.
Checklist: Six Steps for Exercise Program Success
Collaborate with someone who is competent.
Start modest. Develop the exercise discipline first.
Remember, exercise makes you feel better. It functions as a hormone stimulant, combats emotional blues and depression, and promotes better sleep.
Three days per week for a minimum of 30 minutes of continuous, sustained movement. Continuous movement for 45 to 60 minutes, three to four times per week, is optimal for fat metabolism.
Preserve a pair of trousers and a shirt or blouse worn prior to surgery. Try these on when you've reached a weight plateau or simply need motivation.
Even if you have fallen off the exercise wagon, you should return to your exercise therapist. Your body may have changed, necessitating a new set of objectives. In addition, life occurs to everyone, so do not let shame prevent you from returning. Progress is made by sticking to the program.
After 12 weeks, some individuals can reach the point where they engage in 40 to 45 minutes of continuous movement three to four times per week. Others require more time to arrive. Over the course of 12 weeks, a progressive increase in intensity will prevent excessive soreness from the exercise.
It is possible that a patient is unable to reach their exercise objective for other reasons, such as a bad hip, bad knee, or being in a wheelchair. There are alternatives to treadmills and walking, such as swimming, bicycling, and even using an arm ergometer (a tabletop device that resembles bicycle pedals that are turned with the arms).
Building up to 45 to 60 minutes per day, three to four days per week, is the patient's long-term health investment. Even 30 minutes of exercise three times per week is beneficial. If you are prepared to spend thousands of dollars on surgery, it makes sense to invest an hour and a half of your time each week in yourself.
Over time, I have observed a pattern of behavior among band patients. At their three-month follow-up, I observe that they are ecstatic about their weight loss and their progress. At the six-month follow-up, they report, "I didn't lose as quickly," so they are less enthusiastic until we measure and they see the inches lost. Between six and nine months, patients inform me, "If I don't lose another pound, I'll be happy." They report having more energy and being able to climb stairs without difficulty, but they acknowledge that losing weight is now more difficult. Their weight loss program is not over after a year, but it is winding down. However, the majority of individuals tell me that they enjoy their new lifestyle and would not alter it.
There is no secret formula for weight loss. Calories consumed equal calories burned. Those who exercise, however, tone their musculature and increase their metabolism. The band is a tool to keep you successful because you cannot consume as much food, even on days when you desire to. You do not have to give up everything you enjoy. You can still consume your favorite foods without consequence. However, the ensemble is about making healthy decisions, such as regular exercise.
Remember to maintain a relationship with your exercise therapist. This means returning even if you have not been consistent with your exercises. I tell my patients, "Don't let shame keep you from coming back. Life is a roller coaster; sometimes you do well, and sometimes you don't. Stay in the game."
A number of physiological changes will occur as you lose weight, and your therapist may decide to start you on something wholly new. For instance, if you no longer require medication for elevated blood pressure, you may be able to safely perform previously unrecommended exercises.
The primary message is commitment. Even if you are not flawless with your exercise regimen, you will eventually reap the benefits of your dedication.