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(Lost 112 lbs gained 10 in lean muscle)

First of all good luck to all pre-ops and congrats to all post-ops on your sleeve it's a mighty tool that will help and i emphasize on 'help' change your lifestyle to the better.

VSG just gives us the push we need to be on our way .. the rest is up to us.

My first advice is that for the first 3 and 1/2 weeks you should follow your NUT's diet program (what, when and how to eat) to the letter therefore no cheating and never give in to your cravings. This is so important because make no mistake it will impact your target weight and your journey as a whole.

4 weeks - 24 weeks: Daily walk and exercise

You should be walking at least 3 miles a day by now and after you've past the 4 weeks mark you're good to go to the gym for some serious exercise!

Avoiding excess/ loose skin:

(remember that our skin will not magically snap back)

Two things that you need to focus on at the gym;

1) Cardio (treadmill)

2) Light weightlifting (Weight-loss training/routines)

Cardio: Daily

When you're on the treadmill its important that you gradually, day by day, increase the resistance (incline) of the machine. By doing this you will burn more calories more efficiently. Always complete 60 minutes on the treadmill regardless of incline/resistance rate.

Light weightlifting: Every other day

We lose weight rapidly after VSG so we need to preserve our muscle mass and to achieve that we need to work our muscles. Ask the instructors at the gym to put you on a light, weight-loss routine. Shouldn't be more than 20-30 mins

If you have the time you can work on the following:

Swimming and/or aerobics: Days you are not weightlifting

** Note: Always keep sipping water/Gatorade etc. while doing all of the above.

My strongest advice and to achieve the best results always have a Protein Shake before and after working out. The brand of Protein powder i used and still use to this day is "100% whey Gold Standard" (photo below). Have it with Water or skimmed/low fat milk (water is easier for digestion). Each scoop gives you about 30g of protein which will also help you achieve the amount of protein your body needs daily.

1 scoop 1/2 hour before workout

1 scoop immediately after workout

If you stick to the above and do not cheat i promise you will be very, very pleased with the way you look and more importantly the way you feel.

Good luck and let me know if you have any other questions.

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Thanks for the info. I'm almost 2 weeks out and am looking forward to getting my workout on.

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Wow. Thanks for the info.

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Thanks for the info. I need to get back on track with my exercise. I would love to join a gym with a pool!

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This is great information. I am 2 1/2 months post op and really need to get going on more intensive exercise. Any opinions on the eliptical vs. treadmill? I am debating whether I need to get a treadmill for my house - I have an eliptical. My main areas of concern are my mid section and my arms. Thoughts?

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    • Bashbee91

      Hey guys new to the process looking forward to this new life. 
      · 0 replies
      1. This update has no replies.
    • Bugg

      Hi everyone! I’m brand new here. I just went through all my pre-op requirements per my insurance company and now everything has been submitted and I’m just waiting for final approval and my surgery date. I’ve been doing research, watching YouTube videos, TikTok’s, ect.. trying to prepare my mind and what to expect so I’ll be ready for the surgery. I was so sure and so set and so ready and excited. However, now that I’ve done everything & it’s almost here, I am sooooooo scared! I know why I want it bc I’ve tried everything and I just don’t feel like I can lose weight by myself. I’m tired of being overweight my entire life. I’m miserable, but I keep psyching myself out afraid of GERD bc I know how that can be and I don’t want to have to get a bypass after already gaining the courage to even get VSG. I’m scared of complications like I’mgoing to regret doing it and be depressed that I didn’t just be more disciplined and try again to lose the weight on my own even sitting here typing this knowing in my mind i just can’t and don’t possess the discipline. I’m also afraid I won’t be able to handle the restrictions of the sleeve. What do I eat? I don’t know how to eat healthy really and don’t enjoy healthy food. I don’t know how to do this! I feel so defeated!Someone tell me they felt anything similar to this or am I not ready? I thought I was. I am so tired of being sick and tired and so tired of myself and so tired of being stuck and stuck in this body and somebody different on the outside from what I feel inside. I just want to ball up and cry.
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    • buildabetteranna

      over 20 lbs down since4 the pre surgery diet and surgery on the 14th
      · 1 reply
      1. Selina333

        Yay!! Congrats. I know how good that feels. 🤩

    • Jenopolis

      Had a sleeve in 2017, lost over 100 pounds. Had a DS surgery this year (2025) for more sustainable weight loss. 🤞
      · 0 replies
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    • buildabetteranna

      The 14th was my day. I am home and recovery is going pretty smooth. They even let me walk out of the hospital. Picture of me in recovery curtesy of my boyfriend lol. 

      · 3 replies
      1. DaisyChainOz

        Glad it went well!! Wishing you a speedy recovery and wonderful success!! 🤗

      2. buildabetteranna

        Thank you ❤️

      3. Selina333

        Neat you have a pic of this day! I was sooo happy to get my surgery. It was well worth it! And I'm not even near my goal. I had surgery Dec. 2!

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