This evening I watched a documentary on Sky Three called Fat Man Slim. It was about an obese, 40 year old successful businessman who decided to change his life. He weighed 26.5 stone and vowed to lose 6 stone in 12 months. He also gave up work for a year so that he and his wife could focus on weight loss, health and fitness. In the event, he lost that amount in the first six months. He did it with his wife by eating non-processed goods, lots of fruit and veg, and doing lots of exercise.
After achieving his one year target in six months he set a new target to lose another 20kg in the last six months. With two months to go he had just 5kg to go, so he changed it to 10kg because that would have added up to a total of ten stone for the year! He achieved his ten stone goal after one year. Amazing. This is a guy with bucketloads of determination. To continue losing weight at this rate he was going to the gym twice a day, five times a week, and eating three small meals a day.
It was fascinating to see him go through the same clothes stages that I did - first they wouldn't fit, then they would, they they were too big!
At the end of his journey his whole face appeared so much thinner and he looked younger and basically fab. Seeing a whole year condensed into an hour offered a fascinating insight into the way that the body can change, given the right treatment. The man, known as 'Squeeze' (!) said that over the year he passed through five emotional phases:
Shame
Guilt
Anger
Acceptance
Recovery process
He talked about the inner battle he has had with himself - not just in the past year but always - and not just about weight but with most things. He talked about how he has learnt how to manage this 'inner battle'. The layers of emotional baggage, fat, and constant over-compensation (e.g. for his weight, lack of fitness and self-worth) - they are all gone now. All that's left is him. On the one hand this is great because he's now just himself, but it's also a little scary.
There was a fascinating meeting with his doctor at about the four month point. The doctor asked him how he was, what he thought of himself having lost so much weight? His response? "I loathe myself less". The doctor was a little taken aback and obviously had no real understanding of the self-loathing and low self-esteem issues faced by many obese people. The doctor afterwards said to the camera that it was surprising that despite all of his successes in life - work, home, marriage - he doesn't have a very high opinion of himself. I can relate to this totally.
Squeeze said that it's not until you admit you have a problem and commit yourself to changing things, that you start to seriously think about how you see yourself. Maybe you're not so aware of self-loathing before, or perhaps you just bury it. He talked about how he was always seen as the fat fool, disguising inner struggles with humour and bravado: "Bravado is a wonderful tool for divorcing yourself from your situation and I used it in spades".
And finally, some advice for weight losers who start to get over-confident: "Whenever I started feeling cocky I would stand in front of a full length mirror and jump up and down stark-b*****k naked. Believe me - that's motivation!"
Thursday, January 21, 2010
Saturday, January 16, 2010
How many calories per day?
Thanks to another bandit who posted on the UKGastricBand forum, I've discovered a web site called Calories Count. It has a useful tool for calculating the number of calories required for weight maintenance, but I also found a calculator for determining the number of daily calories required for weight loss. I entered my height, weight and age, and said I was lightly active. This is what it said: Current weight 168lbs; healthy weight range 123-161lbs; activity level - lightly active. Current BMI: 25.9 Healthy BMI range: 18.5 - 24.9.
Daily calorie level to maintain current weight: 1989 calories.
To lose weight: 1489 calories.
"Please note you should not go below 1400 calories per day, as this is the minimum amount necessary to meet your daily nutrient requirements. If the calorie level determined for you is below 1400 calories, you may want to consider increasing your exercise. However, if you are unable to do that, you will still lose weight, it will just be at a slower pace (approximately 1/2 pound or .25 kg per week)."
"To lose one pound (.5 kg) a week, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week)."
This is good news for me because I have been really struggling to maintain a 1200 calorie a day intake. I manage it on some days, and sometimes even have less. But on other days it seems woefully inadequate and I end up eating loads more. If I stick to about 1489 per day, then according to this web site, I should still lose one pound per week. I think that at this stage in the weight loss process (i.e. I can see the light at the end of the tunnel), it's no bad thing to increase my daily intake and try to be a bit more consistent - this should help when I get to the point of having to maintain.
Daily calorie level to maintain current weight: 1989 calories.
To lose weight: 1489 calories.
"Please note you should not go below 1400 calories per day, as this is the minimum amount necessary to meet your daily nutrient requirements. If the calorie level determined for you is below 1400 calories, you may want to consider increasing your exercise. However, if you are unable to do that, you will still lose weight, it will just be at a slower pace (approximately 1/2 pound or .25 kg per week)."
"To lose one pound (.5 kg) a week, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week)."
This is good news for me because I have been really struggling to maintain a 1200 calorie a day intake. I manage it on some days, and sometimes even have less. But on other days it seems woefully inadequate and I end up eating loads more. If I stick to about 1489 per day, then according to this web site, I should still lose one pound per week. I think that at this stage in the weight loss process (i.e. I can see the light at the end of the tunnel), it's no bad thing to increase my daily intake and try to be a bit more consistent - this should help when I get to the point of having to maintain.
Monday, January 11, 2010
Predisposed to gluttony
There was an interesting item on the One Show on BBC this evening. They are taking a look at the seven deadly sins - one each day - and it was gluttony's turn today. First the question was asked, why are we so gluttonous? Is this something we are predisposed to from an evolutionary point of view? Well, apparently yes. In ancient times food was relatively scarce, particularly in the winter months. Therefore we would eat what we could find and hunt in the summer months of relative plenty and gain weight. This extra fat would have seen us through the relatively lean days of the winter. The difficulty for modern (western) people is that food is never in shortage and therefore we simply gain weight and become obese.
The programme makers then asked if there was anything we can do to overcome this - so they performed a simple experiment. They got four people to fast for 24 hours. They were then allowed to eat as much as they wanted. Blood samples were taken during the fasting, during the eating and afterwards. They tested two groups of hormones, those that relate to hunger (ghelin) and several others that indicate satiety - or fullness. They found that, as expected, the ghelin was very high before eating - because they were hungry from their 24h fast. Ghelin levels then fell during eating and again afterwards. However, it took 30 minutes for this hormone to fall. At the same time, the levels of satiety hormones increased during and after eating - but again there was a delay of about 30 minutes before any change took place.
The problem with delay this was illustrated superbly by one of the participants, who, in less than 30 minutes, ate a substantial meal of steak, chips and peas, and no less than FIVE desserts!! This totalled more than 3,000 calories - far higher than the recommended total daily intake for a man of his height and weight! Adrian Chiles, one of the programme presenters joked that he usually tried to eat his food as quickly as possible so that he could eat it all before that 'full' feeling had time to kick in!!
So, the moral of this tale, is EAT SLOWLY! This is what our band providers tell us all the time and here is the reason why. So, message to self: Eat slowly, eat with small utensils to facilitate this, put the knife and fork down between mouthfuls, chew everything a lot to slow it down even further and finally, don't get distracted while eating because this tends to make us eat even faster!
The programme makers then asked if there was anything we can do to overcome this - so they performed a simple experiment. They got four people to fast for 24 hours. They were then allowed to eat as much as they wanted. Blood samples were taken during the fasting, during the eating and afterwards. They tested two groups of hormones, those that relate to hunger (ghelin) and several others that indicate satiety - or fullness. They found that, as expected, the ghelin was very high before eating - because they were hungry from their 24h fast. Ghelin levels then fell during eating and again afterwards. However, it took 30 minutes for this hormone to fall. At the same time, the levels of satiety hormones increased during and after eating - but again there was a delay of about 30 minutes before any change took place.
The problem with delay this was illustrated superbly by one of the participants, who, in less than 30 minutes, ate a substantial meal of steak, chips and peas, and no less than FIVE desserts!! This totalled more than 3,000 calories - far higher than the recommended total daily intake for a man of his height and weight! Adrian Chiles, one of the programme presenters joked that he usually tried to eat his food as quickly as possible so that he could eat it all before that 'full' feeling had time to kick in!!
So, the moral of this tale, is EAT SLOWLY! This is what our band providers tell us all the time and here is the reason why. So, message to self: Eat slowly, eat with small utensils to facilitate this, put the knife and fork down between mouthfuls, chew everything a lot to slow it down even further and finally, don't get distracted while eating because this tends to make us eat even faster!
Thursday, January 7, 2010
Working with my band
Here is the essence of what I replied to an anonymous comment - you may find it useful:
Stretching your pouch: If you eat very slowly, which is what we are advised to do, then food will gradually pass from the upper pouch into the lower, main stomach. However, if you eat too quickly, or eat too much in one go, there is a small danger of stretching the pouch. This is usually temporary but if serious this can lead to band slippage. However, long before you get to the point of stretching your pouch it is likely that you would experience pain (often referred to by bandits as 'iron fist') behind the breastbone - this is your body's way of warning you that you should slow down when eating!
Anti-hunger pills: The whole point of the band is that by retaining food in the upper pouch, you 'trick' your brain into thinking that you are full, and so don't feel hungry. Therefore, if you work with the band, you shouldn't feel hungry and there should be no need to use additional drugs or supplements to reduce hunger. Personally, I would never use Reducteel or anything similar - I have paid a lot of money to have gastric band surgery and am determined to work with it.
The band and liquids: The band does not restrict liquids at all and we are always encouraged to drink plenty - therefore you should never experience thirst with the band - you can drink as much as you want (however, try to drink calorie-free drinks).
Dealing with hunger: I can honestly say that I have rarely experienced real hunger in my entire life. However, the biggest difficulty that many obese people experience is not real hunger, but what we often refer to as 'head hunger'. In other words - emotional hunger. This is something that the band cannot deal with. As a result of my emotional craving for food, yes, I have eaten loads on occasions, including binge-eating of chocolate. However, most of the foods we eat when over-eating and binging are foods that slip through the band easily anyway (e.g. chocolate, cakes, biscuits, crisps, fast food etc). Therefore, these foods generally don't increase the risk of pouch stretching - but of course they increase all sorts of other health risks.
Advice for new bandits: I think the important thing for a newly-banded person is to find out as much as you can about the band and how it is supposed to work - ideally from medically-trained people. The band will only do 30% of the work in weight loss - we have to work with the band to achieve the other 70% of effort necessary. This is far from easy and requires a considerable effort and commitment on our part. I've fallen flat on my face many times in my band journey because of my own weakness and lack of self-control, but at the same time I know that my band is my friend and if I work with it, it is a friend indeed.
As with all of the things I post on this blog, this is all just my opinion, based on my own research and most importantly, my experience. We all have very different bodies, needs, personalities and histories, so my experience may not be the same as yours! Always try to get support and advice from your band provider, dietician or bariatric nurse.
Stretching your pouch: If you eat very slowly, which is what we are advised to do, then food will gradually pass from the upper pouch into the lower, main stomach. However, if you eat too quickly, or eat too much in one go, there is a small danger of stretching the pouch. This is usually temporary but if serious this can lead to band slippage. However, long before you get to the point of stretching your pouch it is likely that you would experience pain (often referred to by bandits as 'iron fist') behind the breastbone - this is your body's way of warning you that you should slow down when eating!
Anti-hunger pills: The whole point of the band is that by retaining food in the upper pouch, you 'trick' your brain into thinking that you are full, and so don't feel hungry. Therefore, if you work with the band, you shouldn't feel hungry and there should be no need to use additional drugs or supplements to reduce hunger. Personally, I would never use Reducteel or anything similar - I have paid a lot of money to have gastric band surgery and am determined to work with it.
The band and liquids: The band does not restrict liquids at all and we are always encouraged to drink plenty - therefore you should never experience thirst with the band - you can drink as much as you want (however, try to drink calorie-free drinks).
Dealing with hunger: I can honestly say that I have rarely experienced real hunger in my entire life. However, the biggest difficulty that many obese people experience is not real hunger, but what we often refer to as 'head hunger'. In other words - emotional hunger. This is something that the band cannot deal with. As a result of my emotional craving for food, yes, I have eaten loads on occasions, including binge-eating of chocolate. However, most of the foods we eat when over-eating and binging are foods that slip through the band easily anyway (e.g. chocolate, cakes, biscuits, crisps, fast food etc). Therefore, these foods generally don't increase the risk of pouch stretching - but of course they increase all sorts of other health risks.
Advice for new bandits: I think the important thing for a newly-banded person is to find out as much as you can about the band and how it is supposed to work - ideally from medically-trained people. The band will only do 30% of the work in weight loss - we have to work with the band to achieve the other 70% of effort necessary. This is far from easy and requires a considerable effort and commitment on our part. I've fallen flat on my face many times in my band journey because of my own weakness and lack of self-control, but at the same time I know that my band is my friend and if I work with it, it is a friend indeed.
As with all of the things I post on this blog, this is all just my opinion, based on my own research and most importantly, my experience. We all have very different bodies, needs, personalities and histories, so my experience may not be the same as yours! Always try to get support and advice from your band provider, dietician or bariatric nurse.
Wednesday, January 6, 2010
A long Sunday walk
On Sunday we tackled what will be the first of many Lake District walks this year. We climbed the summits of five Wainwright peaks - Grisedale Pike (791m), Crag Hill (839m), Sail (773m), Outerside (568m) and Barrow (455m). It took us 6.5 hours and included about 1150m of ascent in total, over about 9 miles. The Lake District, like much of the country now, was covered in deep snow, making some parts of the route very hard-going and we wore crampons most of the day. There were lots of other like-minded people out on the fells and the views were breathtakingly beautiful.We completed the route in semi-darkness and wound our weary way home. Too tired to cook, we defeated some of the calorie-burning achieved by opting for a Chinese takeaway!! I think I have a beter idea now, of the enormity of the challenges I have set myself this year. In addition to completing this 214 challenge, it is also my intention to reach my goal weight - some 22 pounds from my current weight. Although this may seem small amount compared to what I have already lost, it is turning out to be SOooo much harder to shift. Just to make things even more difficult for myself, I also hope, by the end of the year, to have begun the process of removing some of my excess skin - as time goes on I am more convinced of the need for at least two lots of surgery to correct this.
So here we go, hold on for the roller coaster ride that is sure to be 2010!!
Thursday, December 31, 2009
The 214 Challenge for 2010!!
As I hinted at yesterday, I have been thinking for a while that I'd like to take up a serious physical challenge in 2010. As well as helping with my physical fitness it might also contribute to my ongoing weight loss and give me a sense of real achievement. Just as climbers of Everest respond when asked why they do it - "because it's there", I suppose I want to do something - "because I can". Now. Before, I couldn't. Now I can - so I'm going to!!I have always wanted to do something really serious like climb Kilimanjaro. I'm further convinced of this by the November efforts of the UK Children in Need celebrities who did it for charity. However, I don't think I would be fit enough in time so that will have to wait for 2011! So, by way of preparation for perhaps an even bigger challenge next year, I have given a great deal of thought over the past few weeks, to what challenge I might take on in 2010. There were two general activities in the running - walking (hiking) or swimming. After being inspired by Robson Green's recent exploits on ITV, I thought about going for some 'wild' swimming adventure. I've done some outdoor swimming in the past when I entered a triathlon in my early twenties. However, that kind of thing would take some very serious training - and time - which I don't have in abundance. So I decided to focus my thinking efforts more on hiking.
In the UK there are a number of long distance footpaths. Many years ago I made serious plans to do the Pennine Way. This is about 320 miles and takes about 19-20 days following the spine of hills and low mountains that passes from the Peak District National Park in the south (central England) to the edge of the Scottish border in the north. However, I gave up on this at the time because I simply cannot take three weeks off work! But in my searching, I came across the 214 Lakeland Challenge - and this is more exciting.
The 214 Lakeland Challenge (also referred to as the Wainwright Challange) involves climbing to the peak of the 214 summits in the English Lake District described by Alfred Wainwright (pictured) in his famous seven volume pictorial guides. The summits vary from about 500 to 1000m and traverse all regions of the Lake District. The challenge is to complete all of these climbs - in one year. Well, since I love the Lake District, it's within a couple of hours drive from here, and the challenge can be completed over a period of time not requiring a huge amount of time off work, this is what I've decided to do! Think of all the steps and burned calories!!!
I've already bought the seven-volume Wainwright guides together with another guide that groups the walks into sensible units that can be completed over 36 separate trips. We already have the 1:25,000 OS Explorer maps that I will need. All I need now, are a couple of fleece jumpers because I no longer own any that fit! Oh, and the courage to actually begin! I think that I will 'officially' begin tomorrow - January 1st and my aim will be to complete by December 31st 2010. Who knows - I may even time my final ascent for December 31st and have a mountain celebration of New Year's Eve!
Wish me luck - I may need it!
Wednesday, December 30, 2009
Kerry (Kegs) and Mahhi
Hiya both! Thanks for your comments added to my last but one post - I had problems replying directly to those comments so have added my response here as a new post. It's probably ideal anyway because my sentiments apply to anyone struggling with weight loss:
And a very happy christmas to you too, and a new year filled with weight loss and self control - and may all your portions be small ones!
All the best to you in 2010. I truly hope that this time next year, we'll all be skinny and waif-like!!
Theresa x x
And a very happy christmas to you too, and a new year filled with weight loss and self control - and may all your portions be small ones!
All the best to you in 2010. I truly hope that this time next year, we'll all be skinny and waif-like!!
Theresa x x
Seasons greetings
Hello again! Happy Christmas! We've just returned from a Christmas week spent on holiday in Tenerife. We booked it all at the last minute and were lucky to get anything. But in the event, we had a fantastic time. We only just managed to get out of Manchester airport a week ago because it was snowing heavily at the time. The day before there had been awful delays because of the weather, but we were very lucky and only had an hours delay. Arriving in Tenerife we were faced with 20-25 degrees C most of the time. The last couple of days have been even hotter. We stayed in a lovely apartment at Puerta de la Cruz on the north coast. Although we had full self catering facilities we ate out every evening.
Probably the fact that we only found (or even looked for!) the beach on the last morning says something about the kind of people we are! However, we hired a car for the week and got around and saw lots of the island. Every day we went for a decent walk - I clocked up at least 15,000 steps per day and 25,000 on one day. I'm defintely feeling fitter already. The island is dominated by the volcano, Mount Teide, which stands at an incredible 3717m. We didn't get up to the top (you can get from 2200 to near the top by cable car) because high winds prevented the cable car from running. However, we did lots of high level walks with absolutely stunning views of modern and ancient lava flows, volcanic cones and deep chasms.
Needless to say, I did not count my calories while on holiday, but did my best to keep my appetite under control. I ate relatively small amounts for breakfast and lunch but tended to eat more in the afternoon and evening. Every afternoon, for instance, we bought an ice cream as 'reward' for walking in the heat. Eating out every evening, I tried to choose small meals. I always chose two courses (usually a starter and main course). However, a couple of times I ate so little of my main course I asked for a 'doggy bag' to take the rest away with me. By the end of the week I had switched to two starters. However, on the last evening my first starter was so big (a tuna and bean salad) that I took that away in a doggy bag and ate it for lunch on the way home yesterday!!
So all in all, a really fabulous Christmas. I'm not sure I want to do this every year because it's nice to spend time with family and enjoy the traditional atmosphere, sights and sounds of Christmas. But it was nice to do do something different, restful and get back to exercising! I'm now thinking about truly getting back to some proper, regular exercise. I also have it in mind that I'm going to take on a major physical challenge in 2010 - but more of that tomorrow....
Probably the fact that we only found (or even looked for!) the beach on the last morning says something about the kind of people we are! However, we hired a car for the week and got around and saw lots of the island. Every day we went for a decent walk - I clocked up at least 15,000 steps per day and 25,000 on one day. I'm defintely feeling fitter already. The island is dominated by the volcano, Mount Teide, which stands at an incredible 3717m. We didn't get up to the top (you can get from 2200 to near the top by cable car) because high winds prevented the cable car from running. However, we did lots of high level walks with absolutely stunning views of modern and ancient lava flows, volcanic cones and deep chasms.
Needless to say, I did not count my calories while on holiday, but did my best to keep my appetite under control. I ate relatively small amounts for breakfast and lunch but tended to eat more in the afternoon and evening. Every afternoon, for instance, we bought an ice cream as 'reward' for walking in the heat. Eating out every evening, I tried to choose small meals. I always chose two courses (usually a starter and main course). However, a couple of times I ate so little of my main course I asked for a 'doggy bag' to take the rest away with me. By the end of the week I had switched to two starters. However, on the last evening my first starter was so big (a tuna and bean salad) that I took that away in a doggy bag and ate it for lunch on the way home yesterday!!
So all in all, a really fabulous Christmas. I'm not sure I want to do this every year because it's nice to spend time with family and enjoy the traditional atmosphere, sights and sounds of Christmas. But it was nice to do do something different, restful and get back to exercising! I'm now thinking about truly getting back to some proper, regular exercise. I also have it in mind that I'm going to take on a major physical challenge in 2010 - but more of that tomorrow....
Sunday, December 20, 2009
Pre-band fears part 4: Eating cold food
Before I got banded, I read stories about bandits eating meals and taking an age over it. The thing that struck me, was the number of bandits who said that they commonly ended up eating cold food because it took so long to eat a meal that it got cold. Now, I've always hated eating cold food. A meal, for me, has to be served up piping hot to be truly enjoyable. The only times I have sent food back in a restaurant is when it hasn't been hot enough. So you can imagine, I was rather perturbed at the possibility of never again eating a hot meal.
So has my fear been realised? Well there's no doubt that my food does frequently end up cold by the time I've finished it. When I've eaten out with other people I have always finshed ages after everyone else. At home, my husband has usually finished his meal before I'm even one quarter of the way through mine! So, is this eating of cold food the problem that I envisaged it would be? Well the first thing to say is that my provider recommends that if you haven't finished a meal after 30 minutes, you should stop eating and throw any remains away. In theory at least, therefore, a meal will only get as cold as it can get after 30 minutes. The second thing to note is that a half eaten, 'gone-cold' meal can always be heated up in the microwave if necessary. But I have to say that my initial fears have been completely unfounded for another, unexpected reason:
The fact is, now, I eat much more slowly than I used to. This means that I taste and savour the tastes and textures of every mouthful. In turn, this means that I enjoy my food much more than I used to - whether it is hot or cold! Whether or not my food is hot cold is no longer the 'big issue' it used to be. Now, I think much more about the way that I eat, what I at, how much eat and the wonderful tastes if my food. This pre-band fear has turned out to be a non-entity!
So has my fear been realised? Well there's no doubt that my food does frequently end up cold by the time I've finished it. When I've eaten out with other people I have always finshed ages after everyone else. At home, my husband has usually finished his meal before I'm even one quarter of the way through mine! So, is this eating of cold food the problem that I envisaged it would be? Well the first thing to say is that my provider recommends that if you haven't finished a meal after 30 minutes, you should stop eating and throw any remains away. In theory at least, therefore, a meal will only get as cold as it can get after 30 minutes. The second thing to note is that a half eaten, 'gone-cold' meal can always be heated up in the microwave if necessary. But I have to say that my initial fears have been completely unfounded for another, unexpected reason:
The fact is, now, I eat much more slowly than I used to. This means that I taste and savour the tastes and textures of every mouthful. In turn, this means that I enjoy my food much more than I used to - whether it is hot or cold! Whether or not my food is hot cold is no longer the 'big issue' it used to be. Now, I think much more about the way that I eat, what I at, how much eat and the wonderful tastes if my food. This pre-band fear has turned out to be a non-entity!
Friday, December 18, 2009
Some advice to a potential bandit
After a previous post, a reader posted some questions to help her decide whether to go ahead and have gastric band surgery. I posted my answer as a 'comment' but I know some of you may not read the comments section - so here it is:
I'm pleased that you find the blog useful and helpful. I will try to answer each of your queries - but do remember that (a) this is only based on my experience - the experiences of others may vary, and (b) I'm not a doctor (well, not a medical one anyway!)!.
Loose skin: Yes, I have loose skin and it was one of my greatest fears before I got the band. However, it is much less of a problem than the health problems, humiliation and lack of fitness that go with being obese. I will need to have a tummy tuck and am considering other cosmetic surgery too. However, you are only 22 years old and your skin will be much more elastic than mine (I'm 45 years old). That means it is more likely to 'spring' back into position after you have lost weight. Therefore, you should have a very good chance of not getting excess skin after weight loss. You can do lots of exercise and muscle toning activities,and there are also lotions you can apply to help keep your skin taut. I'm not sure how much these are effectve. The main factors are how overweight you are, your age, and how rapidly you lose weight. You are young, you're not as heavy as I was when I started out, and people don't tend to lose weight too rapidly with the band (compared with a bypass, for example).
Diet: In theory, it shouldn't be necessary to 'diet' with the band. It is not about following a special diet; more about healthy eating, good nutrition and portion control. However, I find that my willpower is so weak that I need to count calories and keep a rigorous food diary to keep me on the straight and narrow most of the time. Most of my meals are healthy and portion-controlled. I also tend to have healthy snacks most of the time. However, I also slip up on a regular basis - yesterday, for example, I managed to fit in two bars of chocolate and a mince pie....!
Multivitamins: I take a daily multivitamin - just a common off-the-shelf variety from Tesco. I use a chewable one. I can swallow small tablets but prefer the chewable ones anyway - they are much like eating a sweet! As a bandit, you should find that after the initial liquids only phase, you can eat a fairly normal diet - albeit with much smaller portions. Therefore, it is not usually necesary to take any other supplements as it is if you have a bypass. I don't use any effervescent tablets but I could if I needed to - I am still a regular drinker of Diet Coke. As long as you pour it into a glass to allow the worst of the gas bubbles to escape, and drink it slowly and carefully, - I've never had any real problem.
Thank you for your kind words. I do hope that your surgery goes well. Do make sure that you get a good aftercare package that includes follow-up appointments, fills and an emergency number just in case you need it. I've never needed to use the emergency number given me - but it's a great comfort knowing that there are people available should anything go wrong. I've just read about a lady who had her op done in Belgium and her surgeon os only over in the UK once a month. She urgently needs a de-fill but has to wait a month for it - I, and some other bandits have advised her to get a de-fill from somewhere else and not wait. So - make sure you get a good aftercare package included with your surgery!!
All the best, Trees x
I'm pleased that you find the blog useful and helpful. I will try to answer each of your queries - but do remember that (a) this is only based on my experience - the experiences of others may vary, and (b) I'm not a doctor (well, not a medical one anyway!)!.
Loose skin: Yes, I have loose skin and it was one of my greatest fears before I got the band. However, it is much less of a problem than the health problems, humiliation and lack of fitness that go with being obese. I will need to have a tummy tuck and am considering other cosmetic surgery too. However, you are only 22 years old and your skin will be much more elastic than mine (I'm 45 years old). That means it is more likely to 'spring' back into position after you have lost weight. Therefore, you should have a very good chance of not getting excess skin after weight loss. You can do lots of exercise and muscle toning activities,and there are also lotions you can apply to help keep your skin taut. I'm not sure how much these are effectve. The main factors are how overweight you are, your age, and how rapidly you lose weight. You are young, you're not as heavy as I was when I started out, and people don't tend to lose weight too rapidly with the band (compared with a bypass, for example).
Diet: In theory, it shouldn't be necessary to 'diet' with the band. It is not about following a special diet; more about healthy eating, good nutrition and portion control. However, I find that my willpower is so weak that I need to count calories and keep a rigorous food diary to keep me on the straight and narrow most of the time. Most of my meals are healthy and portion-controlled. I also tend to have healthy snacks most of the time. However, I also slip up on a regular basis - yesterday, for example, I managed to fit in two bars of chocolate and a mince pie....!
Multivitamins: I take a daily multivitamin - just a common off-the-shelf variety from Tesco. I use a chewable one. I can swallow small tablets but prefer the chewable ones anyway - they are much like eating a sweet! As a bandit, you should find that after the initial liquids only phase, you can eat a fairly normal diet - albeit with much smaller portions. Therefore, it is not usually necesary to take any other supplements as it is if you have a bypass. I don't use any effervescent tablets but I could if I needed to - I am still a regular drinker of Diet Coke. As long as you pour it into a glass to allow the worst of the gas bubbles to escape, and drink it slowly and carefully, - I've never had any real problem.
Thank you for your kind words. I do hope that your surgery goes well. Do make sure that you get a good aftercare package that includes follow-up appointments, fills and an emergency number just in case you need it. I've never needed to use the emergency number given me - but it's a great comfort knowing that there are people available should anything go wrong. I've just read about a lady who had her op done in Belgium and her surgeon os only over in the UK once a month. She urgently needs a de-fill but has to wait a month for it - I, and some other bandits have advised her to get a de-fill from somewhere else and not wait. So - make sure you get a good aftercare package included with your surgery!!
All the best, Trees x
Tuesday, December 8, 2009
Pre-band fears part 3: Being called a cheat!
I suppose it was the 'outing' of Fern Britton that did it - she was 'found out' with the gastric band and called a cheat in the British media. I suppose that in the early days of the band I didn't know enough about how it would work so I think a part of me believed that there was an element of cheating involved. Of course now I know different. I know from experience that if I want to, I can eat pretty much anything. I can eat all of the unhealthy foods that I used to be able to eat. I can eat chocolate in volume and binge on the stuff almost as easily as I used to. I know that other famous celebrities gave had their band removed because they gained weight eating loads of chocolate! I know from months of hard work that band success means careful calorie counting, rigorous maintenance of a food diary, tonnes of exercise and constantly making good, nutritional food choices. It means sticking to a whole heap of rules, like chewing everything to death, eating slowly, not getting distracted while eating, using small utensils, eating off a side plate, practising environmental control and balancing proteins, carbs and veggies. It also requires sticking to the hardest rule of all, which is not to drink for at least one hour after eating!!
Because I was uncertain about how the band was going to work, I was careful early on not to tell anyone except my husband, that I had a band. Over time, and as I've learned more about what is involved in making the band work for me, I've become more relaxed about telling people. I guess I feel more confident that I am not a cheat! I feel I can explain to people properly how the band works and I can justify my reasons for having one. Some would say why do I need to justify anything to anybody - but that's just the way I am!
About six weeks after getting banded I told my immediate family. Since then, I've told several close colleagues and friends. Even just today, I told my office mate (as he was stuffing his face with a muffin!). Whereas many months ago I couldn't really see myself telling anybody, now I firmly believe that I will probably eventually tell everybody! I think that basically I'm just a coward, and am scared of telling people in case it doesn't work. That's why I expect I will eventually 'out' to everyone only once I reach my target!! I said I was a coward!
So, as far as people calling me a cheat is concerned - I no longer have that fear. At the end of the day, it's my body, my money and my health. As is plainly clear for anyone who knows me to see, the band has done wonders for me and it clearly does work. If having something that only does 30% of the work is being a cheat - then I confess to being one. But I jest. I am not a cheat, I don't feel a cheat, and anyone who thinks I am one is plain and simple WRONG! There.
Because I was uncertain about how the band was going to work, I was careful early on not to tell anyone except my husband, that I had a band. Over time, and as I've learned more about what is involved in making the band work for me, I've become more relaxed about telling people. I guess I feel more confident that I am not a cheat! I feel I can explain to people properly how the band works and I can justify my reasons for having one. Some would say why do I need to justify anything to anybody - but that's just the way I am!
About six weeks after getting banded I told my immediate family. Since then, I've told several close colleagues and friends. Even just today, I told my office mate (as he was stuffing his face with a muffin!). Whereas many months ago I couldn't really see myself telling anybody, now I firmly believe that I will probably eventually tell everybody! I think that basically I'm just a coward, and am scared of telling people in case it doesn't work. That's why I expect I will eventually 'out' to everyone only once I reach my target!! I said I was a coward!
So, as far as people calling me a cheat is concerned - I no longer have that fear. At the end of the day, it's my body, my money and my health. As is plainly clear for anyone who knows me to see, the band has done wonders for me and it clearly does work. If having something that only does 30% of the work is being a cheat - then I confess to being one. But I jest. I am not a cheat, I don't feel a cheat, and anyone who thinks I am one is plain and simple WRONG! There.
Sunday, December 6, 2009
Pre-band fears part 2: Being sick
Before I got banded I'd read and heard so much about bandits being sick that it really began to worry me. I got the impression, from various forums and web sites, that vomiting was a normal everyday part of life being a bandit. I read stories about people throwing up while they were eating out - much to everyone's embarrassment. I'd also read about people who more or less threw up every time they ate. But then, to add to my confusion, I read advice and guidance from bariatric surgeons and doctors saying that being sick was not a normal everyday occurrence for bandits - or at least that it shouldn't be. So, I decided to plough on ahead with surgery anyway and deal with vomiting if, and when, the time came.
Over a year on, what has the reality been? Well (and I advise you to read this before you eat if you've got a weak stomach!), first, there are three different kinds of vomiting with the band:
1. The 'slime'
2. Regurgitation
3. Vomiting - proper
I'm going to break with tradition and deal with these in reverse order.
3. Vomiting: We've all done this, whether from over-eating or too much of the amber nectar! This is when we bring up partially or fully digested food from the stomach. For bandits - this means the main, lower stomach. In the normal run of things, this shouldn't ever happen to a bandit purely from eating too fast etc because the lower stomach has much greater capacity than the upper pouch. However, vomiting could result from a tummy bug or other illness. Proper vomiting is dangerous for bandits because 'it' has to come up through the stoma created by the band, past the pouch and into the oesophagus. If the band is quite tight, forcing partially digested food past at a great rate of knots can cause band slippage. This is why if you ever go to a country where tummy bugs are likely, always take a supply of anti-sickness medication with you. Personally, I have not vomited at all since having the band.
2. Regurgitation: This is bringing back undigested food from the upper pouch. This occurs if we eat too fast, too much, without chewing enough, and sometimes with particular types of food. It can also occur if you drink after eating. This is the type of 'vomiting' that most bandits are referring to. Regurgitation is unpleasant, to say the least, and if it happens too often, can begin to cause damage to the oesophagal wall. This is because of the acids that accompany food digestion which can attack the walls of the oesophagus, and also because of mechanical damage. It's best to avoid regurgitation! Although brought on by not sticking to the basic rules of eating slowly, chewing well and taking small mouthfuls - it is much more likely to happen if the band is too tight. So, if it's happening to you on a regular basis and you are sure you're sticking to the rules (and not drinking after eating) you should get your band checked out - it could be too tight. It is a misnomer to think that a 'too tight' band is a good thing because you will lose weight more quickly - you may also cause permanent damage to your oesophagus and there are a variety of other complications too, some of which require surgical intervention and the removal of the band. So it's not worth it. My personal experience is that since being banded I have regurgitated three times. The first time was when I got angry with my iPhone because it was misbehaving(!), and in my anger I scoffed down two thirds of an iced bun before I remembered I had a band.....! By then it was too late and I had a very unpleasant 20 minutes leant over the sink. The second and third times both happened at work while eating my lunch and working at the same time. In other words, I got distracted and ate too big a mouthful without chewing properly. Mia culpa.
1. The 'slime': This happens - a bit like regurgitation - when you eat too much without chewing properly. Food gets 'stuck' in the pouch, unable to get through the stoma because some less well chewed food is blocking the way. It can also happen if you drink after eating - the liquid can't get through the stoma because the food you ate, nicely sitting in the pouch and making you feel full, is blocking the way. So, the body produces what seems like tonnes of saliva to lubricate the oesophagus and pouch to try and remove the blockage. Usually, this does eventually work and you get a real sense of relief when the blockage clears. But meanwhile, your body is producing loads of this saliva and until the downwards blockage is cleared it has to go somewhere - upwards! The slime (as most bandits call it - I'm sure there's a correct technical term for it somewhere!) builds up gradually. You'll be eating something and start to feel an unusual heaviness around the breastbone (where the band is). Then you'll feel gurgling and things happening in your gullet, and then in your throat. Then you'll notice that your mouth is filling with saliva, and it's no good trying to swallow it because your mouth just fills up again. At the point when I notice the gurgling sensation, I know I've just got time to make it to the toilets at work - as long as no-one tries to stop me or talk to me on the way. Once, while rushing to the loo at work, my mouth full of saliva to bursting point, I passed a colleague in the corridor. Inevitably, he said "hello" and I just grunted. I often wonder what he thought.... Anyway, persaonally I went through two phases of doing lots of sliming - both were when my band was too tight and both times I ended up having an aspiration (de-fill). Since then, I still occasionally get the slime - but it's always when I've eaten too quickly, not chewed, or drunk after eating.
So, if you chew well, eat slowly, eat small portions, don't drink after eating and take anti-sickness tablets with you when you go abroad, you need never have any fear of vomiting with the band! On a more serious note, if you're already a bandit and regularly regurgitate or vomit, there's something wrong - either with your eating behaviour or with the band. Get it checked out. Vomiting, of any kind, is NOT a normal part of everyday life post gastric band surgery - and don't let anyone tell you that it is.
Over a year on, what has the reality been? Well (and I advise you to read this before you eat if you've got a weak stomach!), first, there are three different kinds of vomiting with the band:
1. The 'slime'
2. Regurgitation
3. Vomiting - proper
I'm going to break with tradition and deal with these in reverse order.
3. Vomiting: We've all done this, whether from over-eating or too much of the amber nectar! This is when we bring up partially or fully digested food from the stomach. For bandits - this means the main, lower stomach. In the normal run of things, this shouldn't ever happen to a bandit purely from eating too fast etc because the lower stomach has much greater capacity than the upper pouch. However, vomiting could result from a tummy bug or other illness. Proper vomiting is dangerous for bandits because 'it' has to come up through the stoma created by the band, past the pouch and into the oesophagus. If the band is quite tight, forcing partially digested food past at a great rate of knots can cause band slippage. This is why if you ever go to a country where tummy bugs are likely, always take a supply of anti-sickness medication with you. Personally, I have not vomited at all since having the band.
2. Regurgitation: This is bringing back undigested food from the upper pouch. This occurs if we eat too fast, too much, without chewing enough, and sometimes with particular types of food. It can also occur if you drink after eating. This is the type of 'vomiting' that most bandits are referring to. Regurgitation is unpleasant, to say the least, and if it happens too often, can begin to cause damage to the oesophagal wall. This is because of the acids that accompany food digestion which can attack the walls of the oesophagus, and also because of mechanical damage. It's best to avoid regurgitation! Although brought on by not sticking to the basic rules of eating slowly, chewing well and taking small mouthfuls - it is much more likely to happen if the band is too tight. So, if it's happening to you on a regular basis and you are sure you're sticking to the rules (and not drinking after eating) you should get your band checked out - it could be too tight. It is a misnomer to think that a 'too tight' band is a good thing because you will lose weight more quickly - you may also cause permanent damage to your oesophagus and there are a variety of other complications too, some of which require surgical intervention and the removal of the band. So it's not worth it. My personal experience is that since being banded I have regurgitated three times. The first time was when I got angry with my iPhone because it was misbehaving(!), and in my anger I scoffed down two thirds of an iced bun before I remembered I had a band.....! By then it was too late and I had a very unpleasant 20 minutes leant over the sink. The second and third times both happened at work while eating my lunch and working at the same time. In other words, I got distracted and ate too big a mouthful without chewing properly. Mia culpa.
1. The 'slime': This happens - a bit like regurgitation - when you eat too much without chewing properly. Food gets 'stuck' in the pouch, unable to get through the stoma because some less well chewed food is blocking the way. It can also happen if you drink after eating - the liquid can't get through the stoma because the food you ate, nicely sitting in the pouch and making you feel full, is blocking the way. So, the body produces what seems like tonnes of saliva to lubricate the oesophagus and pouch to try and remove the blockage. Usually, this does eventually work and you get a real sense of relief when the blockage clears. But meanwhile, your body is producing loads of this saliva and until the downwards blockage is cleared it has to go somewhere - upwards! The slime (as most bandits call it - I'm sure there's a correct technical term for it somewhere!) builds up gradually. You'll be eating something and start to feel an unusual heaviness around the breastbone (where the band is). Then you'll feel gurgling and things happening in your gullet, and then in your throat. Then you'll notice that your mouth is filling with saliva, and it's no good trying to swallow it because your mouth just fills up again. At the point when I notice the gurgling sensation, I know I've just got time to make it to the toilets at work - as long as no-one tries to stop me or talk to me on the way. Once, while rushing to the loo at work, my mouth full of saliva to bursting point, I passed a colleague in the corridor. Inevitably, he said "hello" and I just grunted. I often wonder what he thought.... Anyway, persaonally I went through two phases of doing lots of sliming - both were when my band was too tight and both times I ended up having an aspiration (de-fill). Since then, I still occasionally get the slime - but it's always when I've eaten too quickly, not chewed, or drunk after eating.
So, if you chew well, eat slowly, eat small portions, don't drink after eating and take anti-sickness tablets with you when you go abroad, you need never have any fear of vomiting with the band! On a more serious note, if you're already a bandit and regularly regurgitate or vomit, there's something wrong - either with your eating behaviour or with the band. Get it checked out. Vomiting, of any kind, is NOT a normal part of everyday life post gastric band surgery - and don't let anyone tell you that it is.
Saturday, December 5, 2009
Pre-band fears part 1: Eating out
I promised a couple of weeks ago that I was going to post a few articles exploring some of the concerns I had before I got banded - and how those things have panned out. Funny, when I look back at those concerns, none of them were about the surgery itself, any medical issues or worries about complications etc. Here's some of the things that occupied my anxious thoughts at the time:
1. Eating out
2. Being sick
3. People calling me a cheat
4. Eating cold food
5. Not being able to eat enough when I need extra energy (like when on a long hike)
I might think of some more as I work through them. So, here's for the first one - eating out:
A couple of days before surgery I went through a 'cold feet' phase of asking myself was I really doing the right thing? I'd somehow got it into my head that never again, would I be able to eat out. I'd never be able to go out for a meal with my family again and I probably wouldn't even be able to join colleagues eating lunch in the staff canteen! I'm not sure exactly where I got these ideas from, perhaps from the consultant I saw who said I wouldn't be able to eat a 3-course meal again and I'd have to order a starter instead of a main course.
So what has the reality been? Well the first thing to say to any would-be bandits out there, is DON'T PANIC! You WILL be able to eat out! I don't eat out on a regular basis but have eaten out with friends and family groups on a number of occasions since being banded. I guess when I eat out I don't attempt to stick to all of the usual rules, but neither do I completely 'blow it' by stuffing myself silly. A happy medium then, is what I aim for. Typically, I would have a small starter (usually soup but no bread) to begin with. Soup goes down nice and easy so doesn't make me feel full. Then I usually choose a starter for my main course. I did try a main meal a couple of times but they were just too big. I felt bad at leaving so much food and attempted to eat more than was comfortable. So, a starter as a main course suits me fine. A typical starter would be Thai fish cakes, tuna salad, salmon. I tend to avoid 'mixed' food like curry, bolognaise etc because they have lots of unknown fats in the sauces. In the past, I ALWAYS had dessert. Nowadays, my brain wants dessert but my stomach doesn't! I also like to have a sweet taste in my mouth at the end of a meal. So, my solution has been to order a dessert to share with my husband. He's quite a fast eater and I'm so slow, so that he ends up eating 75% of it - which is fine!
So that's what I eat. Now what about the eating process itself? Well, I was never a particularly fast eater before, but now you can bet your last dollar that I will be the last to finish every course! This has been slightly embarrassing at times because people who don't know about my band obviously wonder why on earth I'm such a slow eater. However, I just pass it off with a comment like 'sorry I'm a slow eater' or 'sorry - I've been talking too much'. I also have to be doubly careful not to eat or swallow too big mouthfuls in case I end up getting hiccups, slime or worse. I don't suffer too much with any of these but am more likely to if distracted. Therefore, when I eat out I am particularly careful to focus on the eating process and avoid any mishaps.
I've seen a number of info-bites from bariatric surgeons and associates commenting on eating and drinking while eating out. Most have said that bandits should not try to stick rigidly to separating eating and drinking while out. In fact I again, try to go for a happy medium. On the one hand, it's usually impractical to avoid drinking when you're put for a meal. I generally try to swig down as much fluid as I can before the meal begins, and limit my intake afterwards. On the other hand, however, I have to be careful that drinking after I've eaten doesn't bring on an attack of the slime. If there's food sitting my pouch and I have a drink, one of two things can happen. Either the fluid washes the food through (no problem there then), or it gets blocked, turns the food into liquid mush which only has one way out - UP!! DefinItely to be avoided.
So is it possible to eat out when you have a band? Absolutely yes. However, if you have good restriction you won't be able to eat a normal three meals. You'll also have to eat slowly and be careful not to get distracted. In the weeks coming up to Christmas I have several celebratory meals coming up. I'm looking forward to them every bit as much as I would have before being banded. Looking back to my pre-band fears I realise they were largely unfounded. While what and how I eat are slightly different to what they once were, I can still go out and fully enjoy the company of family and friends. I guess that's it really - the emphasis is more on enjoyment and company and less on food. That's the band for you!
1. Eating out
2. Being sick
3. People calling me a cheat
4. Eating cold food
5. Not being able to eat enough when I need extra energy (like when on a long hike)
I might think of some more as I work through them. So, here's for the first one - eating out:
A couple of days before surgery I went through a 'cold feet' phase of asking myself was I really doing the right thing? I'd somehow got it into my head that never again, would I be able to eat out. I'd never be able to go out for a meal with my family again and I probably wouldn't even be able to join colleagues eating lunch in the staff canteen! I'm not sure exactly where I got these ideas from, perhaps from the consultant I saw who said I wouldn't be able to eat a 3-course meal again and I'd have to order a starter instead of a main course.
So what has the reality been? Well the first thing to say to any would-be bandits out there, is DON'T PANIC! You WILL be able to eat out! I don't eat out on a regular basis but have eaten out with friends and family groups on a number of occasions since being banded. I guess when I eat out I don't attempt to stick to all of the usual rules, but neither do I completely 'blow it' by stuffing myself silly. A happy medium then, is what I aim for. Typically, I would have a small starter (usually soup but no bread) to begin with. Soup goes down nice and easy so doesn't make me feel full. Then I usually choose a starter for my main course. I did try a main meal a couple of times but they were just too big. I felt bad at leaving so much food and attempted to eat more than was comfortable. So, a starter as a main course suits me fine. A typical starter would be Thai fish cakes, tuna salad, salmon. I tend to avoid 'mixed' food like curry, bolognaise etc because they have lots of unknown fats in the sauces. In the past, I ALWAYS had dessert. Nowadays, my brain wants dessert but my stomach doesn't! I also like to have a sweet taste in my mouth at the end of a meal. So, my solution has been to order a dessert to share with my husband. He's quite a fast eater and I'm so slow, so that he ends up eating 75% of it - which is fine!
So that's what I eat. Now what about the eating process itself? Well, I was never a particularly fast eater before, but now you can bet your last dollar that I will be the last to finish every course! This has been slightly embarrassing at times because people who don't know about my band obviously wonder why on earth I'm such a slow eater. However, I just pass it off with a comment like 'sorry I'm a slow eater' or 'sorry - I've been talking too much'. I also have to be doubly careful not to eat or swallow too big mouthfuls in case I end up getting hiccups, slime or worse. I don't suffer too much with any of these but am more likely to if distracted. Therefore, when I eat out I am particularly careful to focus on the eating process and avoid any mishaps.
I've seen a number of info-bites from bariatric surgeons and associates commenting on eating and drinking while eating out. Most have said that bandits should not try to stick rigidly to separating eating and drinking while out. In fact I again, try to go for a happy medium. On the one hand, it's usually impractical to avoid drinking when you're put for a meal. I generally try to swig down as much fluid as I can before the meal begins, and limit my intake afterwards. On the other hand, however, I have to be careful that drinking after I've eaten doesn't bring on an attack of the slime. If there's food sitting my pouch and I have a drink, one of two things can happen. Either the fluid washes the food through (no problem there then), or it gets blocked, turns the food into liquid mush which only has one way out - UP!! DefinItely to be avoided.
So is it possible to eat out when you have a band? Absolutely yes. However, if you have good restriction you won't be able to eat a normal three meals. You'll also have to eat slowly and be careful not to get distracted. In the weeks coming up to Christmas I have several celebratory meals coming up. I'm looking forward to them every bit as much as I would have before being banded. Looking back to my pre-band fears I realise they were largely unfounded. While what and how I eat are slightly different to what they once were, I can still go out and fully enjoy the company of family and friends. I guess that's it really - the emphasis is more on enjoyment and company and less on food. That's the band for you!
Friday, December 4, 2009
The goodness goes on...
Wow! Not sure what is happening. Two more excellent days where my eating has been totally under control, I've felt real restriction and nit been hungry or craved food at all! Today, for example, I had orange juice and Actimel drink followed by banana and a small cereal bar for breakfast (200 calories). For lunch I had a pre-prepared salmon (200 calories), bulgar wheat and vegetable snack pot. This evening I prepared two veggie sausages, boiled potato and sprouts (315 calories). So far I've eaten about 35% of it and I'm stuffed!
Wednesday, December 2, 2009
Having a better day - why?
I've had quite a good couple of days. On Sunday I set aside time to do some stepping, light weights training and stretching. I felt so much better afterwards and it gave me a mental lift. Yesterday was a very long, hard day at work but I somehow managed to largely stick to healthy eating. Today has been a bit more relaxed and I've eaten quite healthily today. I ate raspberries, Greek yoghurt and chopped banana for breakfast. It was midday before I was able to eat it and it was slow going. But it left me feeling quite full. For late lunch I ate a cheese sandwich with a tin of Weight Watchers mushroom soup. I got peckish early evening (nothing new there then!) and had a small cereal bar. Then this evening I ate a piece of fresh trout fillet, stuffed pasta and mixed veg (butternut squash, courgette and spinach). I bought the trout Monday, thinking it was salmon! Still, it tasted delish and was lower in fat than the salmon!
I guess today has been better for three reasons:
1. I worked at home so (a) wasn't tempted by the chocolate vending machine at work and (b) was able to take much more control over the timing of meals.
2. I was feeling a bit more positive after a weekend that included some exercise.
3. I started the day a bit later (10am instead of 5.30am) and so ate my evening meal later. I am writing this at 10.30pm, about to go to bed and feeling nicely full!
So can I carry any of this forward to give me continued success? Well I certainly can't work at home every day (chance would be a fine thing!). I could try to make sure I don't have any loose change so I can't use the vending machine. I could also eat my breakfast later in the day (I don't usually feel hungry in the morning anyway) - or split breakfast and have some a bit later. But I honestly think the thing most likely to work for me us making time to do some exercise, walk, go to the gym, swim etc. Because whenever I do physical activity I get a psychological boost and feel so much better physically. I am building up a renewed resolve to put exercise higher up my priority list.
Keep your fingers crossed for me please!
I guess today has been better for three reasons:
1. I worked at home so (a) wasn't tempted by the chocolate vending machine at work and (b) was able to take much more control over the timing of meals.
2. I was feeling a bit more positive after a weekend that included some exercise.
3. I started the day a bit later (10am instead of 5.30am) and so ate my evening meal later. I am writing this at 10.30pm, about to go to bed and feeling nicely full!
So can I carry any of this forward to give me continued success? Well I certainly can't work at home every day (chance would be a fine thing!). I could try to make sure I don't have any loose change so I can't use the vending machine. I could also eat my breakfast later in the day (I don't usually feel hungry in the morning anyway) - or split breakfast and have some a bit later. But I honestly think the thing most likely to work for me us making time to do some exercise, walk, go to the gym, swim etc. Because whenever I do physical activity I get a psychological boost and feel so much better physically. I am building up a renewed resolve to put exercise higher up my priority list.
Keep your fingers crossed for me please!
Monday, November 30, 2009
New breakfast plans
I went shopping this evening after work and stocked up on lots of healthy food. I'm going to try a different strategy for breakfast. During the week I normally take mixed All Bran and muesli to work with me. I don't particularly enjoy this breakfast but I suppose I think it's good for me. However, I've thought for a while that I need to have more protein early in the day. Anyway, my new experiment is to have fresh berries, low fat Greek style yoghurt and muesli. I'm going to take the ingredients to work (we have a kitchen with fridge etc) so that they're always available every day whenever I want them. Day one is tomorrow - watch this space.
Sunday, November 29, 2009
Reward or punishment?
At the Healthier Weight support group last weekend, there was a long term bandit there who had some real gems to share with the rest of us. We had got into a discussion where several of us, me included, were sharing our experiences of resisting (or not!), chocolate and other goodies. Lots of people were saying how the distraction techniques that are often recommended don't work for us. Anyway, this lady was suggesting that many of us have, perhaps as children, been brought up to think of chocolate as a treat or reward. Therefore, when we feel a bit down, we are inclined to give ourselves a lift by turning to chocolate. She said that actually we need to change our mind set. To think back to the 'fat days', to the humiliation that we suffered as obese people, the awful practicalities of buying clothes, sitting in an airplane seat, huffing and puffing just getting up a flight of stairs etc. Then , capture all if those bad feelings and associate them with chocolate. Start to see chocolate as one of the root causes of all of that pain. Instead of thinking about it as a reward, begin to think of it as a punishment. She talked about a technique where you pinch together your thumb and finger whenever you think of those negative feelings and then do the same thing whenever you see or desire chocolate. This is similar to many of the behavioural techniques advocated by Paul McKenna.
Another tip from this very wise lady was to 'think thin'. In other words, try to imagine that you are thin when eating - and often this helps curb our excessive food cravings. I'm not sure about thinking thin, but I do find that thinking fit often works for me. When I'm doing well with my exercise regime, I feel good about myself - emotionally stronger and with better self esteem. I find, at these times, that I only crave good quality, healthy food - so it's a self-perpetuating thing.
Despite still working very long hours and being under a lot of pressure at work, I am trying very hard to find time to do some exercise. I know that if I succeed, even if a lot less often than a few months ago, it will have all sorts of positive knock-on effects. Also, in the light of the 'reward or punishment' technique described above, I'm going to read Paul McKenna's book again (I Can Make You Thin) and try put some of his techniques. I need to crack my chocaholic tendencies otherwise I will struggle with my weight for the rest of my life. That said, I'm talking about 'struggling' to lose the last 25lbs - not the kind if struggle I used to have - just day to day life for a 20-stoner - so it's not all bad! Not at all.
Another tip from this very wise lady was to 'think thin'. In other words, try to imagine that you are thin when eating - and often this helps curb our excessive food cravings. I'm not sure about thinking thin, but I do find that thinking fit often works for me. When I'm doing well with my exercise regime, I feel good about myself - emotionally stronger and with better self esteem. I find, at these times, that I only crave good quality, healthy food - so it's a self-perpetuating thing.
Despite still working very long hours and being under a lot of pressure at work, I am trying very hard to find time to do some exercise. I know that if I succeed, even if a lot less often than a few months ago, it will have all sorts of positive knock-on effects. Also, in the light of the 'reward or punishment' technique described above, I'm going to read Paul McKenna's book again (I Can Make You Thin) and try put some of his techniques. I need to crack my chocaholic tendencies otherwise I will struggle with my weight for the rest of my life. That said, I'm talking about 'struggling' to lose the last 25lbs - not the kind if struggle I used to have - just day to day life for a 20-stoner - so it's not all bad! Not at all.
Tuesday, November 24, 2009
Many meetings in Manchester
Hello again! It's been nearly a week since I last posted - the longest it's ever been apart from when I've been on holiday. I've been working very long hours this past week and just too tired to post. I had a very interesting weekend. On Saturday, I travelled into Manchester for a meet-up with others I've 'met' through the UKGastricBand forum. It's been arranged for months and I'd been looking forward to it. Anyway, I arrived at the agreed location, but due to a series of unfortunate misunderstandings, some on my part, I didn't find the group! I was really gutted and decided to drown my sorrows in a pizza lunch! I ordered a really small, thin based veggie pizza and struggled to eat it all. In fact, I'd had enough by the time I got half way through - but I still have a 'fat' brain so pressed on till the end! I went to work for a few hours and then headed home to work some more!
As well as meeting the guys I've been chatting with online for so long, I was really looking forward to eating with some other bandits! I know it might sound daft, but I've never sat down and eaten with someone else who has a band. I'd love to just see some other bandits eat - how much, how quickly, what etc. Still, it was not to be - maybe another time.
On Sunday I headed back into Manchester for the regular Healthier Weight support group. I don't find the presentations as useful as I once did because I've heard them all before. But it's still good reinforcement. However, I really value the opportunity to discuss progress, problems, concerns and successes with other bandits. It's equally great to see long term bandits looking positively skinny, as it is being able to offer advice and encouragement to newbies. There is strong evidence that bandits who maintain contact with a support network gave more success than those who don't. So, come rain or shine, it is my intention to keep going fir the foreseeable future.
As well as meeting the guys I've been chatting with online for so long, I was really looking forward to eating with some other bandits! I know it might sound daft, but I've never sat down and eaten with someone else who has a band. I'd love to just see some other bandits eat - how much, how quickly, what etc. Still, it was not to be - maybe another time.
On Sunday I headed back into Manchester for the regular Healthier Weight support group. I don't find the presentations as useful as I once did because I've heard them all before. But it's still good reinforcement. However, I really value the opportunity to discuss progress, problems, concerns and successes with other bandits. It's equally great to see long term bandits looking positively skinny, as it is being able to offer advice and encouragement to newbies. There is strong evidence that bandits who maintain contact with a support network gave more success than those who don't. So, come rain or shine, it is my intention to keep going fir the foreseeable future.
Wednesday, November 18, 2009
Metabolic rate and muscle mass
Heres my response to Yana who commented on my previous post - I tried to post it as a comment but had a temporary glitch. So here it us for everyone!
Hi Yana,
You are absolutely correct with your figures - as we lose weight we need less calories. However, muscle needs more calories per gramme to function than the equivalent weight in fat or other body tissues. This means that if, as you lose weight, you do a lot of exercise and build up muscle mass, your metabolic rate increases a little. Using your hypothetical numbers, if you lose weight from 300 to 200lbs and your metabolic rate drops from 3000 to 2000 - you then do loads of exercise over a period of months and increase muscle mass. Assuming your weight stays at 200lbs, your metabolic rate increases to, say, 2300 calories. If you still continue to consume the same amount of calories as you did before increasing muscle mass, then you will lose weight at a slightly faster rate. This was what I meant when I said I was using my calories more effectively - sorry it wasn't that clear but sometimes my head kind of tips out ideas onto the screen before they've been thought through properly!! Hope that helps!
Trees x
Hi Yana,
You are absolutely correct with your figures - as we lose weight we need less calories. However, muscle needs more calories per gramme to function than the equivalent weight in fat or other body tissues. This means that if, as you lose weight, you do a lot of exercise and build up muscle mass, your metabolic rate increases a little. Using your hypothetical numbers, if you lose weight from 300 to 200lbs and your metabolic rate drops from 3000 to 2000 - you then do loads of exercise over a period of months and increase muscle mass. Assuming your weight stays at 200lbs, your metabolic rate increases to, say, 2300 calories. If you still continue to consume the same amount of calories as you did before increasing muscle mass, then you will lose weight at a slightly faster rate. This was what I meant when I said I was using my calories more effectively - sorry it wasn't that clear but sometimes my head kind of tips out ideas onto the screen before they've been thought through properly!! Hope that helps!
Trees x
Monday, November 16, 2009
Why I've not gained weight
I recently responded to a post on the UKGastricBand forum to someone who was asking how to get the self control needed to overcome the desire to eat chocolate and other unhealthy things. I've copied some of my response below. Some of these things I have said on here before, but thinking about it helped me put into perspective exactly why I hadn't gained weight during some of the bad times I've experienced in recent months.
"I am a self-confessed emotional eater and complete chocaholic and yet I've lost nearly 8 stone (if I can do it - anyone can!!!). When things in life are going well, my desire to eat chocolate and other bad stuff just goes - and if anything, I crave good, nutritious, healthy foods. During these times I lose weight. However, when life is difficult, as it has been for me over the past 2-3 months (work pressures), I utterly crave chocolate. Over the past 2-3 months I have regularly (i.e. every 2-3 days) binged on chocolate. By that, I mean, I've gone out and bought 6-7 bars of chocolate and eaten my way through all of them in an evening. On top of that I've eaten cheese sandwiches (cheese comes second to chocolate in my head), muffins, iced buns and all sorts of other rubbish.
HOWEVER (this is the good bit) - during these times I have NOT GAINED any weight! This is because:
"I am a self-confessed emotional eater and complete chocaholic and yet I've lost nearly 8 stone (if I can do it - anyone can!!!). When things in life are going well, my desire to eat chocolate and other bad stuff just goes - and if anything, I crave good, nutritious, healthy foods. During these times I lose weight. However, when life is difficult, as it has been for me over the past 2-3 months (work pressures), I utterly crave chocolate. Over the past 2-3 months I have regularly (i.e. every 2-3 days) binged on chocolate. By that, I mean, I've gone out and bought 6-7 bars of chocolate and eaten my way through all of them in an evening. On top of that I've eaten cheese sandwiches (cheese comes second to chocolate in my head), muffins, iced buns and all sorts of other rubbish.
HOWEVER (this is the good bit) - during these times I have NOT GAINED any weight! This is because:
- My metabolism has speeded up because I've lost weight so my body uses calories more effectively,
- I do more exercise (though nothing like as much as I do when life is going well),
- The portion sizes of my main meals is much smaller than it ever used to be - because of the band,
- In between the bad days I have relatively good days where I have a negative calorie balance (i.e. I use more than I put in).
So, if you still find you can't keep off the chocolate (and incidentally, I never keep any in the house), it's not all doom and gloom - stick to good eating habits as much as you can and this should mean that at least you won't gain any more weight. On good days, and at good times in your life, you should be able to lose with the band - and keep it off during the bad times".
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