When I begin this journey it was health reason. It end up being about my life, my heart, and, mind. Two years out from surgery, two years getting healthy and eating health. Hw450 Sw 359 Cw 194 Subhash Kini #wls #vsg #BariatricSurgery #wlscommunity #vsgcommunity #GoddessQueen

Continuing with the benefits of exercise. Combining resistance training and aerobic exercise is better than either one alone.

In modern life, many jobs tend to have people sit at a desk for long periods of time every day. This leads to tightness in the chest, neck and hips in addition to weight gain. We need to counter this with stretching and exercising.

Exercising is very important soon after surgery. For the first month doing calf pump exercises (moving the foot up and down) and walking around every hour (even a little) is very important to prevent a blood clot.

Do some dynamic stretching like arm and leg swings or light cardio to loosen joints and warm muscles before strenuous exercise. Do static (deep and slow) stretches after your workout to increase flexibility.

It is a common belief that one can burn off extra calories consumed with exercise. But this is very difficult. For example, a burger may be 300-400 Calories (or more) and it may take an average person around an hour to burn thise many calories with exercise.

Why do you people plateau after they lose some weight and despite decreasing their caloric intake significantly? A couple of reasons: 1. Our body tends to slow down its metabolic rate. 2. One should exercise at a rate that is optimal for burning fat and not sugar. #weightloss

Extreme exercise (running fast, HITTS, Crossfit) may be good for fitness, but is not good for burning fat as it uses sugar. Weightlifting is good for increasing muscle mass but does not directly burn fat. Increasing muscle mass indirectly helps weight loss since muscle burns fat.

To burn fat, the right rate to exercise is like walking, gentle jogging etc. However, everyone is different and the actual rate at one need to exercise varies from person to person. To be able to answer this question accurately and scientifically, we need that person’s data.

This can be done in a laboratory. We have a state of the art facility at Mount Sinai St Luke’s called the PhysioLab, where your body composition, resting metabolic rate and VO2 max can be measured. Also, using a specific (FatMax) protocol the fat burning zone can be determined.

When you look at the rate of exercise that is optimal for burning fat, everyone has a curve that looks like an arch but have different high points. Mt Sinai St. Luke’s patients who want to use the PhysioLab can do so and they get 25% off on the regular charge. #bariatric

This is a short series on snacking. Firstly, let us look at types of snacking. 1. Planned (=to decrease overall caloric intake). To do this, you should keep a detailed food diary and discuss with a nutritionist to confirm that this is the correct approach.

Snacking 2. Unplanned but not frequent. This happens to all of us e.g. when one feels suddenly hungry. For this, plan to have and eat healthy snacks. I will discuss later on how to manage this and also on different types of snacks.

Snacking 3. Frequent. We have to avoid this as it will lead to weight gain. I will discuss various options to counter this. 4. Snacking in particular contexts - while watching a game - while watching a movie This too needs an individualized attack

The Coronavirus pandemic has clearly caused a lot of problems. But perhaps we can use this opportunity to exercise daily. We can start by doing something that we can do easily (perhaps walking outside) and then keep adding to it.

Bariatric Diet for Orientation (Spanish) youtu.be/lC3T3w2PT40 via YouTube

I want to start a series to Understand and Use the Nutrition Facts Label. I want to start with an article from the FDA. fda.gov/food/new-nutri…

We had a American College of Surgeons site visit (held ever 3 years) for accreditation of our bariatric program last week. The inspector said that in all the years that he has never seen a program so good and with such good results. Thank you all who are part of this program.