Monica Ganz

We all know exactly what weight gain is; the scale goes up in numbers, our clothes start to get tight, it takes more effort to get out of a chair, the seat belt is tighter and we just don’t feel as well. We all know what weight loss is; the scale shows us a lower number, our clothes hang funny and fall off of us, people start complimenting us about the way we look, we feel better, and we need less medicine. But weight maintenance is something that we all have failed to understand. We have gone up and down in our weight our entire lives, struggling to keep the weight off, gaining weight over and over again. Gaining it has always been easy, I just look at brownies and I would gain two pounds. I never understood my neighbor who was always a perfect size 8 and ate everything in sight. We all know people like that. What has always been missing, is weight maintenance – it was something that I had never achieved. It was elusive to me. I was a constant yo yo. I would lose the weight and thought I could maintain my weight loss but those old habits would sneak back in and sabotage me one more time. The frustration grew every time that I would go down and then back up again and many times with a bonus extra pounds. Each time getting more and more frustrated. When you buy a new car you shop around to get the best deal and then you pick the one that best suits you and your lifestyle. When you pick it up, it comes with a manual, a set instructions and guidelines. You need to put gas into the gas tank to make the car move and every 3, 0000 mile change the oil. Then every once in a while you need to take it in to the dealer who opens it up and looks inside. They make some adjustments and then they give you a bill. You pay the bill and then you are on your way. You need to wash and wax your car so it always looks good. Well, if you think about this is the same as having Bariatric Surgery. The new car is the same as your new pouch. You decide what kind of surgery that is best for you and your lifestyle. You shop around for the best surgeon. You are given a set of instructions from your surgeon, just like you received with your car. You need to feed yourself protein and water to keep you going. Every few months you need to see the surgeon, to check under your hood to take sure your blood levels are good to keep you going in the best condition. You doctor will give you some suggestions to keep you running well and keep you on the right road to weight loss. You exercise and continually add more fuel. But then one day you stop checking the oil and washing the car. A rattle appears out of nowhere and you get used to the new noise coming from the right front of the car. A door ding shows up and you do not even notice the second or third one. You forget to check under the hood. For the bariatric patient this is the time that they start to stray from their doctors program, they start to gain a little weight, we go back to some of our old habits without even thinking about it. This is where we all start to get into trouble. We think we do not need support group anymore, after all we have lost a lot of weight and we think that we are doing just fine. Then all of a sudden we have a wreck, we got on the scale and it is up by 20 or 25 pounds. It is time to call the Auto club tow truck. We need to get towed back to the right road. The Maintenance Road. We all have heard the new Weight Watchers ad campaign, that diets do not work, every one of us know that diets do not work. We have tried them all and look where we ended up; heavier and more frustrated. The only thing that will have lasting effects on us is when we are ready to make lifestyle changes. These changes will make us not only lose the weight but to keep it off for life. To lose weight and keep it off, the best approach is to focus on lifestyle changes and develop an eating plan that's enjoyable, yet healthy and low in calories. This approach will result in weight loss that you can live with - that is, that you can maintain over a long period of time. We need to attend support groups and get a constant stream of positive motivation to keep us on the Maintenance Road. It is easy to get lost and to end up in a dead end; your support group can direct you back at anytime. We are here to help you achieve the goals that are important to you. We each need to learn to make it a Lifestyle that you can live with and enjoy day in and day out to continue to maintain your weight loss. Successful Make it a Lifestyle weight-maintenance strategies Now that you have lost the weight, you can't stop your hard work. Weight maintenance requires daily exercise, healthy eating, a long-term commitment and constant attention. The following habits are essential for you to develop to achieve long term weight maintenance: Healthy snacks and meals - Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. Remember to eat two bites of dense protein to one bite of anything else. Exercise program - One of the most important things you can do for weight maintenance is to continue a aggressive exercise program. Studies suggest that it only takes 30 to 60 minutes of moderately intense physical activity daily to maintain weight loss. Moderately intense physical activities include swimming, fast walking, biking, and hiking. Know and avoid your food traps - Know which situations can trigger you’re out-of-control eating. The best way to identify these food traps and emotional eating is to keep a food journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are. This will help you understand and stay in control of your eating behaviors. Regularly monitor your weight - People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you become aware of small weight gains before they become larger. Be consistent - Sticking to your new lifestyle plan during the week, on the weekends, and amidst vacation and holidays increases your chances of long-term maintenance. Attend Support Group - Getting support is critical, whether through a friend, family member, trained professional or support group, can ultimately mean the difference between your success and failure.

We all know exactly what weight gain is; the scale goes up in numbers, our clothes start to get tight, it takes more effort to get out of a chair, the seat belt is tighter and we just don’t feel as well. We all know what weight loss is; the scale shows us a lower number, our clothes hang funny and fall off of us, people start complimenting us about the way we look, we feel better, and we need less medicine. But weight maintenance is something that we all have failed to understand. We have gone up and down in our weight our entire lives, struggling to keep the weight off, gaining weight over and over again. Gaining it has always been easy, I just look at brownies and I would gain two pounds. I never understood my neighbor who was always a perfect size 8 and ate everything in sight. We all know people like that. What has always been missing, is weight maintenance – it was something that I had never achieved. It was elusive to me. I was a constant yo yo. I would lose the weight and thought I could maintain my weight loss but those old habits would sneak back in and sabotage me one more time. The frustration grew every time that I would go down and then back up again and many times with a bonus extra pounds. Each time getting more and more frustrated. When you buy a new car you shop around to get the best deal and then you pick the one that best suits you and your lifestyle. When you pick it up, it comes with a manual, a set instructions and guidelines. You need to put gas into the gas tank to make the car move and every 3, 0000 mile change the oil. Then every once in a while you need to take it in to the dealer who opens it up and looks inside. They make some adjustments and then they give you a bill. You pay the bill and then you are on your way. You need to wash and wax your car so it always looks good. Well, if you think about this is the same as having Bariatric Surgery. The new car is the same as your new pouch. You decide what kind of surgery that is best for you and your lifestyle. You shop around for the best surgeon. You are given a set of instructions from your surgeon, just like you received with your car. You need to feed yourself protein and water to keep you going. Every few months you need to see the surgeon, to check under your hood to take sure your blood levels are good to keep you going in the best condition. You doctor will give you some suggestions to keep you running well and keep you on the right road to weight loss. You exercise and continually add more fuel. But then one day you stop checking the oil and washing the car. A rattle appears out of nowhere and you get used to the new noise coming from the right front of the car. A door ding shows up and you do not even notice the second or third one. You forget to check under the hood. For the bariatric patient this is the time that they start to stray from their doctors program, they start to gain a little weight, we go back to some of our old habits without even thinking about it. This is where we all start to get into trouble. We think we do not need support group anymore, after all we have lost a lot of weight and we think that we are doing just fine. Then all of a sudden we have a wreck, we got on the scale and it is up by 20 or 25 pounds. It is time to call the Auto club tow truck. We need to get towed back to the right road. The Maintenance Road. We all have heard the new Weight Watchers ad campaign, that diets do not work, every one of us know that diets do not work. We have tried them all and look where we ended up; heavier and more frustrated. The only thing that will have lasting effects on us is when we are ready to make lifestyle changes. These changes will make us not only lose the weight but to keep it off for life. To lose weight and keep it off, the best approach is to focus on lifestyle changes and develop an eating plan that's enjoyable, yet healthy and low in calories. This approach will result in weight loss that you can live with - that is, that you can maintain over a long period of time. We need to attend support groups and get a constant stream of positive motivation to keep us on the Maintenance Road. It is easy to get lost and to end up in a dead end; your support group can direct you back at anytime. We are here to help you achieve the goals that are important to you. We each need to learn to make it a Lifestyle that you can live with and enjoy day in and day out to continue to maintain your weight loss. Successful Make it a Lifestyle weight-maintenance strategies Now that you have lost the weight, you can't stop your hard work. Weight maintenance requires daily exercise, healthy eating, a long-term commitment and constant attention. The following habits are essential for you to develop to achieve long term weight maintenance: Healthy snacks and meals - Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Choose a variety of foods throughout the day. Remember to eat two bites of dense protein to one bite of anything else. Exercise program - One of the most important things you can do for weight maintenance is to continue a aggressive exercise program. Studies suggest that it only takes 30 to 60 minutes of moderately intense physical activity daily to maintain weight loss. Moderately intense physical activities include swimming, fast walking, biking, and hiking. Know and avoid your food traps - Know which situations can trigger you’re out-of-control eating. The best way to identify these food traps and emotional eating is to keep a food journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are. This will help you understand and stay in control of your eating behaviors. Regularly monitor your weight - People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you become aware of small weight gains before they become larger. Be consistent - Sticking to your new lifestyle plan during the week, on the weekends, and amidst vacation and holidays increases your chances of long-term maintenance. Attend Support Group - Getting support is critical, whether through a friend, family member, trained professional or support group, can ultimately mean the difference between your success and failure.