Burn More Fat – Bariatric Edition

We all want to ramp up our metabolism to become a fat burning machine.  In order to do that, there are a few things that you can do that are easy to follow and they will increase your caloric burn.

Eat More Protein:  This is a great reminder to eat more foods that contain higher amounts of protein.  When you get more protein in your day, you will begin to have better energy.  If you have better energy, it also means that you have a better metabolic rate and this is going to help you to burn more calories and fat throughout the day.  Protein is a catalyst for lean muscle building and the more muscle you have, the more calories and fat you are going to burn throughout the day.  When looking to increase protein, turn to nuts, seeds, chicken, seafood, turkey and even some vegetables.

Eat Your Breakfast:  If you have time to only cook one meal a day, make it breakfast.  Get the energy you need for the day plus get your engine revved.  If you eat a satisfying meal first thing in the morning, your cravings will be reduced for the rest of the day and your appetite will be better controlled.  For the first meal of the day, include protein rich foods such as eggs, or a blended protein shake.  This will ramp up your fat burning engine.

Change your Exercise Patterns:  So doing the exact same workout over and over again is a big mistake that many people make.  If you want to burn fat and lose weight, you need to do something different.  Stalls and plateaus result not only from eating the same thing over and over again but also from working out the exact same way each time.  Try a bit of circuit training or add some intervals to your cardio routine (HIIT).  Instead of just going for your regular power-walk, add in a day of weight training.  If you work different muscles, you will burn more fat over time.

Pass The Cold Water:  We all know that we should drink more water but even better – drink cold water.  The more cold that water you drink is, the more it will raise your metabolism.  Keep a large pitcher in your fridge in order to have it on hand and to reduce the waste of plastic bottles.  You can also infuse your water with lemons or berries to make it more fun and favorable to drink.

Sheri Burke

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !

Am I overeating post bariatric surgery

TO BEGIN WITH …

You just got back home after your bariatric surgery and you are feeling nervous and afraid to see what eating will feel like.  Is it going to feel weird or painful or hurt ? Is my stomach going to feel much different ?

As we move through the post op stages we can begin to worry that maybe not sufficient stomach was altered because we are not feeling that same fullness that we felt immediately following our bariatric surgery.  We  need to remember that there is an impact of how we experience being hungry and also being full once the stomach is altered.

TRACKING YOUR FOOD

There comes a point in time when we are able to eat a quarter cup of food and we start thinking that we are overeating.  The best way to figure out what we are eating is to use an app to track your food consumption.  I like MyFitnessPal.  It helps to really understand how much you are eating and whether your macros are on track as well as your caloric consumption.  You can use your app like a food log or a food journal.  Nobody said that tracking your macros needed to be done with a pen and paper.  An app makes it more fun.  

I always feel that if we are eating real, whole, live, natural, good quality food – then the need to track every single food is not as important.  Concentrate on making excellent food decisions.  Eat your protein and veggies first.  Don’t drink sugary beverages and try to get in a bit of exercise each day.  Make good decisions.  

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !

Summer Ready Reminders – Bariatric Edition

We are almost ready to shed a few layers of clothes.  Temperatures are rising – and we are thinking about beach days and lazing by the pool but … are you summer ready ?  And what small things can we do now to get the benefits we desire in time for the summer season ?

Commence with a Liquid:  If you begin your meals with a small soup that is broth based, it can help to cut down on the amount of calories you will consume while eating your meal. Another point is to have a bottle of water with you to encourage drinking as sometimes our hunger pangs are actually due to thirst.  

High Intensity Intervals:  We have all heard of HIIT and it’s all the rage because it works.  It helps your body to burn more fat.  Instead of just going for your regular walk, add some intervals to your walk and take up the intensity for a minute.  Do this several times throughout your walk.  If you like to jog, add a short sprint for 30 seconds every 4 minutes.  If you like to bike, take up the intensity for short bursts.  This small change in your exercise routine can really help torch calories and fat.

Food Journal: You don’t need to use a pen and paper.  Today there are so many apps you can download and they make it more fun to track food.  The science is clear and it says that it you write it down, you are less likely to overeat.  It’s a win/win.  

Ditch the Processed Foods:  Calories count and we often eat too many of them.  In order to not feel like you are depriving yourself, get rid of those processed carbohydrates which are extremely easy to over-consume.  Get rid of breads, pastries, sweets, and cereals and eat vegetables and fiber rich berries.  This makes it seem like you are eating a bigger plate while consuming fewer calories.

Pack Healthy Snacks:  One of the most important ideas is to plan your snacks.  This prevents snack-attacks that lead to poor choices and unhealthy options.  Pack a nutritious, clean snack to bring with you when you leave the house.  

These simple ideas can help you to get summer ready but it’s a great plan to follow all year.  These types of changes are simple and easy to sustain.  Lifestyle changes are the best way to reach your goals and maintain them. 

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !

Stay on track – Bariatric Edition

I stay in contact with a lot of clients after they have had their surgery and one of the questions I have for successful clients is “how do you stay on track”.  If I know what they are doing to get such great results, I can then share this information with others who are struggling.  Here is a very short list of a few of the things that work together because it’s never just “one thing” but always a combination of things that get clients to reach their health goals.

For those clients who do not count calories or macros, they often keep their kitchen stocked with the items that they know will bring success.  Their fridge is filled up with items such as lettuce and cucumbers, unsweetened coconut or almond milk, ground pork and chicken breasts, plain greek yogurt and olives.  They don’t leave room for “slider foods” or items that will lead them down a slippery slope.  Having this rule in place means that nothing but real food is in the fridge to tempt them to go off course.  If they are not meal planning and they are having success, I find that they have plans in place for overall success.

Lots of successful clients will tell me that they start their day correctly by having a high protein breakfast or a high protein shake filled with tons of nutrients.  If they are not having eggs and veggies, they are making their own shakes with high quality powders and almond milk, mixed with a handful of berries and another handful of seeds.  They take a few moments to take care of themselves before leaving their homes in the morning and when they leave their homes, they are prepared with a packed lunch and a snack so that they have the tools to fight temptations while hungry.

Water – they drink water and they make it a priority to drink 8 glasses of the stuff every day.  Drink up and carry your water bottle with you to encourage you to drink more water.

I find that the most successful clients move more.  They find something that they love and they just get up and do it.  You can call it dance or walking or gardening or climbing a hill, or biking – they do some kind of physical activity a few times each and every week.  It is also a way to ward off depression and it’s great for the heart !  

I hear clients say “it’s so hard” when referring to healthy eating.  Eating fabulous meals of protein and beautiful colorful vegetables is not hard. Hard is having an illness or losing a loved one or a divorce.  This is the reminder that we need to take care of ourselves and to put ourselves first so that we are able to take better care of those we love.  You’ve got this ! Stay on track.  You are strong and fabulous !  

Now go drink some water please and have a stretch.

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !

Stress and Weight Loss Plateaus – Bariatric Edition

Stress is something that every person has to deal with in one way or another. Following bariatric surgery, stressors can seem to be at an all time high.  For most of us, stress is just a basic fact of life.  It’s unfortunate that research reveals that it’s also a fact of “fat”.  You can eat basically well and get some exercise and chronic high stress can still prevent the scale from moving once you’ve hit a plateau.

Living under stress is not pleasant and it’s actually very common.  From troubles at home to busy days at the office, stress is a contributing fact to the day to day lives of most of us.  Weight gain or plateaus and stress often go hand in hand.  When you are stressed out, your body wants to defend itself, so it starts to retain body weight.  It’s usually with chronic stress that this is apparent / think stress associated with losing your job or going through a bad breakup – not the kind that comes from having a bad day at work. We also often think of negative situations causing stress, but change of any kind, positive or negative can cause stress.  It’s not the change itself that causes you to feel stressed, but your perception of the change.  The good news is that you can actually change your stress levels by changing your outlook.

Cortisol is the chemical which is secreted through the adrenal glands when we are in periods of stress or anxiety.  It will produce a calming effect through the regulation of blood pressure.  The release of cortisol also affects metabolism and the accumulation of fat throughout the body.  

Post bariatric surgery you can find yourself dealing with long term lifestyle changes.  Your nutrition regime will change and you will begin a new exercise routine. Try not to get overwhelmed and try to learn how to effectively handle any stresses that you find or any negative emotions.  It’s important to find techniques to work through these day to day stressors or you may find yourself regressing to unhealthy eating patterns that could hinder progress. 

Things like exercise, mindfulness, meditation, deep breathing and relaxation are ways that we can work towards good stress management and good weight management.  Regardless of the reason for your stress / weight loss stall/ plateau/ it is super important to get your stress levels under control to get the scale moving in the right direction again.   Try to minimize the intensity in your life and recognize your triggers and why you are feeling stressed.  Cutting out the stress in your life is going to make it a lot easier to get your weight where you want it to be.

The ability to balance life and stress is looked at as the ideal way to manage your mental health but stress actually has an equally large impact on your physical health so it’s important to manage your stress in order to support your post bariatric weight loss goals. 

Reach out with any questions.  I am here to support you on your journey to weight loss and wellness.

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !