Colleen Cook 1993 / 2007 Kathryn Stitz Denver, CO Linda Dingbaum St Louis Park, MN Cheryl Miller, RN Billings MT Holly Williams Colorado Springs CO

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 my successes and my failures. I understand the importance of satiety and listen to my body’s signals. The Success Habits of Weight-loss Surgery Patients I make good healthy food choices each day. Nutrition I drink the right amount of the right beverages at the right time each day. Fluid Intake I have adopted the habit of exercise as part of my lifestyle. 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 Rev 2 8 Lichtman et al. N Engl J Med 1992;327:1893. Kcal/d Reported *P<0.05 vs. reported. ActualReportedActual * The dilemma: We think we eat less and move more The truth: We eat more and move less Energy Intake Energy Expenditure *

Copyright© BodyMedia, Inc. All rights reserved 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 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 Rev 2 11 It doesn’t help matters that our culture makes it easy for us to eat more and move less. 20 years ago 2.4 ounces 210 calories Today 6.9 ounces 600 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

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

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

Next week: Week 6 – Vitamins & Supplements

Leading the bariatric support community; Assuring optimal outcomes since