5 Benefits of Water Workouts After Bariatric Surgery

Exercise is an integral component to weight loss success after bariatric surgery. However, excess weight can make working out painful, if not impossible. As you begin to lose weight, workouts will become easier. In the early months after surgery, though, water workouts are a great option. Whether you decide to swim laps or join a water aerobics class, you can reap the following benefits from aquatic exercise:

  1. Joint support. Joints bear the brunt of your weight, and your knees may not be ready to handle jogging right away. Water mitigates this problem because the buoyancy supports your joints and reduces impact, which allows you to exercise without pain.
  2. Body resistance. Water provides full-body resistance while exercising compared to the zero resistance of moving through air. More resistance requires you to work harder to perform exercises, which makes your workout more effective. For example, walking in the pool will burn more calories and improve cardiovascular stamina better than walking on land.
  3. Family time. You may feel guilty about exercising if it cuts into family time. While your health is a top priority, your family is also important. They are a critical component of your support network as you progress through your weight loss journey. Working out in the pool can be family time as well as exercise, so you aren’t sacrificing either.
  4. Less sweaty. Cardio workouts, especially during the warmer months, often leave you hot and sweaty. While sweat isn’t a bad thing, overheating is a real concern as you begin exercising. The pool water helps keep you cool and sweat less so you aren’t dehydrating too quickly.
  5. Increased variety. Walking is a great place to start when you first begin exercising, but the weather doesn’t always allow you to enjoy a change in scenery. Whether it’s the temperature or inclement weather, mother nature can force you indoors for your workout. While walking on the treadmill is still great exercise, it can become a bit monotonous. The pool allows you to incorporate a variety of exercises to keep things fun and interesting.

Water Workout Ideas

Getting started is one of the most challenging parts of a workout. You may not know where to begin or what kinds of exercises you should do. While flexibility and range-of-motion may hinder you on land, the water’s bouncy opens several exercises that would otherwise be too difficult to perform. Consider incorporating some of the following exercises into your water aerobics routine:

  • Water walking. If your knees and ankles bother you while walking on land, walking in water is a great alternative. It provides resistance while reducing the strain on your joints.
  • Water squats. Squats are a great exercise, but joint pain may be a limiting factor for this workout as well. While the water does support much of your weight, you aren’t weightless. You’ll still build strength and stamina with water squats. Use the edge of the pool if you need to support your balance.
  • Flutter kicks. This aerobic water exercise engages the glutes, hip flexors, and core muscles. Cross your arms over the edge of the pool and use them as a rest for your chin. Extend your legs and let them float to the surface. With pointed toes, perform small, fast kicks using your entire leg.
  • Incorporate weights. If you find your water workouts are too easy, but your joints aren’t quite ready to work out on land, you can add weights to your pool workouts. You can add ankle or wrist weights to increase the resistance of the above exercises. Foam dumbbells are another great way to build strength.
  • Swimming/treading water. If you have good form, regular swimming is always an option if you don’t feel like piecing together a workout. Treading water burns calories as well.

Working out in the pool is a great option to help you expedite weight loss after bariatric surgery. If you’re not a strong swimmer yet, stick to the shallow end or use a floatation device to stay safe. Contact us to learn how bariatric surgery can help your reach your weight loss goals.

 

6 Reasons You’re Not Losing Weight After Bariatric Surgery

The primary goal of bariatric surgery is significant weight loss to improve your health. However, a persistent myth that you’ll lose a substantial amount of weight immediately after surgery gives bariatric patients unrealistic expectations. While it’s true that bariatric surgery expedites weight loss, it still happens at a gradual and safe rate. Most patients lose 1-2 pounds per week. However, if you’re not losing weight at all, one of the following issues could be the culprit:

  1. You just had the surgery. Many patients begin losing weight immediately after surgery. However, some may not experience any weight loss for several weeks. You may retain water, and you will likely find it challenging to move around during the first couple of weeks following surgery. These issues resolve with time, and then weight loss begins in earnest.
  2. You’re eating too much. Your doctor will discuss your new dietary regimen for weight loss success. If you’re not tracking your calories or deviate from your diet frequently, you’re likely eating too many calories. Downloading a food diary app and following portion sizes can help you stick to your calorie goal.
  3. You’re indulging too often. While bariatric surgery doesn’t mean a lifetime of salads, you will have to curb unhealthy eating habits. Sugary foods are empty calories as they lack adequate nutrition. They also trigger cravings for more sugar, which will show up on the scale if you eat sweets too often.
  4. You’re not minding your beverages. Hydration is a critical component to weight loss success after bariatric surgery. Your primary source of hydration should be water rather than sugary sports drinks. Soda is also a poor choice as it doesn’t contribute to hydration, it’s high in sugar, and the carbonation may upset your stomach. If plain water bores you, you can infuse it with citrus or other fruit flavors.
  5. You’re not taking your vitamins. Consuming adequate nutrients after bariatric surgery is challenging, which is why your surgeon will recommend a multivitamin and supplements. If you forget to take your vitamins, your body may take longer to heal. You may also feel tired and weak. Without proper nutrition, you will struggle to lose weight.
  6. You’re not working out. You may have struggled to workout before bariatric surgery due to joint pain. However, you will find it’s much easier to be active as you begin to lose weight. Regular exercise is essential to long-term weight loss success. You will lose some weight initially due to dietary changes, but you will still need to exercise to continue and maintain your weight loss. You should start slow and aim to increase your exercise duration to 30 minutes a day, five days a week. For the best weight loss results, your eventual goal should be 60 minutes a day, five days a week.

Calorie intake and exercise are the primary factors that will influence your weight loss after bariatric surgery. However, several other things can affect the number on the scale as well. If you’re not losing weight after bariatric surgery, your dietary habits or lifestyle may be a contributing factor. To learn more about weight loss surgery, contact us.

 

Exercise vs Dieting? What You Need to Know for Weight Loss

Every weight loss journey is different, and with so many fad diets making headlines, it can be difficult to know where to begin. Establishing a new diet and a new workout routine can seem daunting, especially for people who are just getting started on their health and fitness journey. Numerous gimmicks have flooded the market, muddying the waters even further. 

Keto, paleo, low-carb, Whole30, intermittent fasting, and the Mediterranean diet are just a few of the diet trends drawing attention from the health and fitness community. As for exercise, high intensity interval training (HIIT), hot yoga, and subscription streaming at-home workouts plans remain popular. However, many people are looking for the silver bullet to their weight loss woes and want to know which is best—diet or exercise.

Balancing Dietary and Fitness Needs

Benefits of Exercise for Weight Loss

As the adage goes, when it comes to diet and exercise, you can’t have one without the other and expect rapid results. While it is possible to lose weight through diet alone, it’s often difficult to target fat loss. When an individual restricts calories without supporting it through exercise, he or she will lose weight from muscle mass and bone density as well. This isn’t a desirable outcome as muscle takes up less space than fat.

Exercise also boasts a number of health benefits including:

  • Reducing blood sugar
  • Lowering blood pressure
  • Improving heart health
  • Reducing stress
  • Increasing muscle mass
  • Enhancing metabolic function

Benefits of Diet for Weight Loss

With all that being said, there is no way to exercise away a bad diet. Individuals could run a half marathon daily and still pack on the pounds if their diets include excessive fast food, fried foods, sodium-heavy foods, and other unhealthy choices. Snacking can also creep up on people as a bag of chips here and a candy bar there add up over the day. Without even realizing it, people can bust their calorie budget. 

Individuals noticing the scale creep up every year without understanding why are usually guilty of occasional indulgences. Without paying attention to this snacking habit, the pounds can add up much like spending a few dollars a day on coffee can tally up to almost $100 by the end of the month. 

Another common problem with diet is choosing the wrong portions. Many people fail to realize their plates should be half fruits and vegetables, one-fourth protein, and one-fourth whole grains. Many pile on the carbs while ignoring fruits and vegetables altogether. Of those that do include fruits and vegetables, many are choosing the starchy or high-sugar options that aren’t helping their waistlines such as potatoes or apple juice. 

Finally, for individuals who are dieting and exercising without seeing results, the problem often lies with their food choices. Not all calories weigh in the same and simply aiming for a certain calorie goal is going to fall short of weight loss expectations. Individuals whose diets are high in carbohydrates and unhealthy fats will struggle to lose weight at the same rate as those whose diets take a balanced approach to nutrition. 

Are Fad Diets Worth the Craze?

Many popular diets of late focus on restricting carbohydrates to the extreme and many people are raving about their results. The problem with these diets is they are not sustainable. This leads to a yoyo effect on the scale, which can crush self-esteem. The word diet itself implies something short-term. What many people need is a lifestyle change to make sure the results stick. 

This information is nothing new even if would-be dieters wish it wasn’t so. A study started by The National Weight Control Registry back in 1994 followed more than 10,000 people through their weight loss journey. Of those individuals that kept the weight off for years, the study found that only 1% managed to keep the weight off through exercise alone, 10% through diet alone, and 89% through a combination of both.

The Solution for Sustained Weight Loss

Experts have said time and again that diet and exercise combined is the best approach. Individuals will experience the greatest success by focusing 80% on their diet and 20% on their exercise regimen. As for what people should put on their plates, experts recommend a balanced diet that focuses on fresh fruits and veggies, lean proteins, and whole grains. In regards to exercise, individuals should consult their physicians to determine their fitness level before starting a new workout routine. 

Even with diet and exercise, some individuals may need medical intervention to achieve significant results. If you’re struggling to lose weight through diet and exercise, The WRAP may be for you. It’s one of the newest weight loss surgeries available to help tackle those last stubborn 20 pounds. Less invasive than other weight loss surgeries, The WRAP is an innovative weight loss procedure. Contact us to learn how we can help you achieve your weight loss goals.