Golden Rules of Eating

There are s Golden Rules on how to eat following bariatric surgery. These apply to all types of surgery but are particularly applicable if the gastric band is to be effective in the long term to help reduce weight.

  1. Eat whilst sitting at a table, either with company or alone. Do not eat whilst distracted, i.e. reading newspaper or watching television. Do not eat in the street. This is to ensure that the food is eaten slowly and savoured.
  2. Use a small side plate to eat from. This will ensure an appropriate portion size.
  3. Chew each mouthful of food 20 to 30 times. This will ensure that the food is of the right consistency to pass through the gastric band or sleeve gastrectomy without blockage.
  4. Do not drink any liquid from half an hour before to half an hour after eating.
  5. Have regular meals including a regular breakfast, lunch and dinner. Each small meal should have some protein content to ensure that the appetite hormones remains slightly suppressed. A small healthy snack can be taken between meals.
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Eat Less, Burn More

Being active is an important part of any weight-loss or weight-maintenance program. When you’re active, your body uses more energy — thus burning more calories. And when you burn more calories than you consume, you lose weight.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

While diet has a stronger effect on weight loss than exercise does, physical activity has a stronger effect in preventing weight gain and maintaining weight loss.

For most healthy adults, the recommended guidelines for exercise are :

  • Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
  • Strength training. Do strength-training exercises at least twice a week. No specific amount of time for each strength-training session is included in the Department of Health and Human Services guidelines, but many suggest that two to three strength-training sessions a week for 20 to 30 minutes are enough for most people.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines or performing activities such as rock climbing or heavy gardening.

As a general goal, aim for at least 30 minutes of physical activity every day. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.

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Beat your cravings: 8 effective techniques

Don’t let a sweet tooth or carb craving prevent you from reaching your goals. Keep cravings in check with these practical methods.

The foods you crave are likely to be high in sugar, fats and carbohydrates — such as pizza, chocolate, cake, chips and ice cream. Cravings can derail your efforts at weight control and may lead to binge eating, but you can learn how to manage them and stay on course with these tips.

  • Enjoy a small portion. Don’t give up these foods. In your overall healthy diet, include a small portion of the less healthy foods you crave. Better to enjoy a square of chocolate than to avoid it altogether.
  • Eat something healthy first. It’s often easier to eat less of the food you’re craving if you’re not ravenously hungry.
  • Keep the food you crave out of the house. Buy the item only when you plan to eat it, or order it at a restaurant.
  • Change your mental picture. When you experience a craving, replace the image of the food with a picture of yourself doing your favorite activity or some other pleasant image.
  • Distract yourself. Food cravings usually pass after 20 minutes. Try taking a walk or talking to a friend.
  • Chew gum. Chewing sugarless gum reduces hunger and cravings for sweet and salty snacks.
  • Get enough sleep and exercise. These habits help lower your levels of the hormone ghrelin, which stimulates appetite. Lack of sleep can lead to food cravings and overeating.
  • Substitute a healthier option. Satisfy your craving for something smooth and creamy with something low-fat or fat-free, such as yogurt, pureed fruit or buttermilk. Eat a piece of fruit as a healthy sweet snack.
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Top ten food that cause acidity

  1. Oranges and grapefruits cause acid reflux because of their acid content. Their actions become more prominent when consumed in an empty stomach!
  2. A definite trigger, especially for those who are more prone to acid reflux.
  3. People with acid reflux problem are found to be intolerant to either or both garlic and onion.
  4. Mexican foods, Pepper, Chili Food stuffed with loads of pepper and spices…trigger acid reflux!
  5. You thought an after-meal mint is good, but is not! It relaxes the sphincter muscle lying between the stomach and esophagus. Hence, the stomach acids flow back to the esophagus.
  6. Alcohol is a major acid reflux agent, especially if consumed after a large meal.
  7. Any beverage that contains caffeine – Soda ,Coffee Tea if consumed in large quantities will give rise to acid-reflux problem.
  8. Caffeine content or not, chocolate is a major offender!It relaxes the sphincter, making the stomach acids flow back to the esophagus.
  9. They cause gastric distension, increasing pressure on the esophageal sphincter, thus triggering reflux.
  10. Fat slows down digestion. The result is a big distended stomach, increasing the pressure on the esophageal sphincter. Results in increased chances of Acid Reflux
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