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5 Exercises You Should Do After Weight Loss Surgery

A significant number of people who go through Bariatric surgery complain about weight gain 2 years after the procedure. While the surgery is good to help you lose weight, it does not keep the weight off forever. So if you are worried about gaining the weight back after surgery, read on to find out how to keep the weight off once it’s on.

A lot of times, the true problem is that people tend to fall back into the same routine they had which made them gain weight in the first place. Lack of exercise, large quantities of malnutrition food, lack of sleep, and too much stress will make the weight come back as soon as it leaves. The hardest habit to break off is an inactive state of your body.

The most essential thing for you after the bariatric surgery is to create and maintain an exercise routine. A post-bariatric surgery exercise plan proves to be the most important thing in keeping the weight off. 

Before you go further, however, please take these as guidelines. This is not and cannot replace medical advice. Always talk to your doctor before attempting any of this.

Here is how you can stay fit after the bariatric surgery:

1-3 Weeks after bariatric surgery

1. Rest and Recovery

There should be no exercise this early. Your body is healing from the physical trauma of the surgery. Your body is a fresh wound and you don’t want to pull the stitches or start an infection. Unless your doctor has instructed you otherwise, take complete rest. 

1-3 Months After Bariatric Surgery

2. Walking

Once you have the green light from your doctor, start walking for 10 to 20 minutes a day. Remember, you’re just starting. Don’t push yourself too hard. As months go by, you can slowly up the number of minutes or kilometers. Make sure you’re not straining yourself. At this stage, we just want light movement, get your body used to a routine of movement.

3. Water Aerobics

Another activity you may try after 2 months of surgery is water aerobics. Here, water helps reduce the strain on your body while allowing it to move more freely. This lets your incisions heal faster as there is less pressure on your abdomen. That said, please make sure you visit a highly hygienic place. A water-borne infection could set you back several months or even make everything much worse.

NOTE: Make sure you do NOT do any abdominal exercises during this time. 

3-4 Months After Bariatric Surgery

All the exercises you were doing may continue. Check-in with your doctor if it is okay to take on more workouts.

4. Lifting weights

This is the stage where your trauma should be mostly healed. Lifting weight will help build up your strength. After such a long period of disuse, most of your muscles would have lost a lot of strength. To counter this, we should start with lightweight training. Only use weights up to 2 kg. As important as aerobic exercises like jogging are, anaerobic, muscle focus is also important. These muscles have lost a lot of fat, and their structure is not yet completely stable, so weightlifting shapes them.

5. Jogging

Running is a good exercise to do now, however, if it hurts or you’re still wary or have residue abdominal pain, jogging is perfectly fine. A 10-20 minute jog will do your body good. The most important factor is to make sure you’re okay. Stop if it starts to hurt or if you feel uncomfortable.

6. Yoga

Some light yoga will help your body heal better and bring strength to your muscles. Make sure it is more focused on meditation while starting out. Flexibility will come over time. Some light poses that remove the body’s tendency to be inactive are good.

5-6 Months After Bariatric Surgery

Adding to the above exercises, you can now also do a variety of other exercises. It should be simple and fun.

7. Swimming

Swimming is a great way to make sure that your entire body gets a workout. It is impossible to miss out on a muscle group while swimming. Plus, swimming is fun. Going for a swim two or three times a week will help your mind relax as well. Just make sure you keep it light and intermittent.

8. Dancing

Dancing is a great way to relieve mental stress while getting a workout. Put on some music and let your body move. This will free up a lot of muscles that are not normally used. It helps take care of your bones, balance and heart as well.

9. CrossFit 

If you’re someone who is very organized and dancing is too chaotic for you while weight lifting is boring, CrossFit is perfect for you. It is customizable and you can change the kind of workout you do every single day. Just make sure you have a trainer that understands that you’re on the pathway to healing and takes it easy.

10. Resistance Training

Once you are good with CrossFit, use free weights, machines and resistance bands to increase the difficulty of your workout. This will help strengthen your muscles, bones, joints and cartilages. 

Remember, the only bad workout is one that you didn’t do. Workout schedules are essential. Mark a time and a place you will work out and mark yourself present on your calendar every day. Chances are, if you miss out one day and don’t take extra care to go back the next day, then you’ll skip the week, then the month and the cycle will continue. This is a very dangerous path to go down because the body always wants to be at rest. Shaking off that habit can be one of the hardest things to do, so even if you don’t do your full work out, at least do some minimal exercise to ensure you don’t lose sight of your fitness.

Despite that, if it still happens, do not lose hope. You can always start again. Visit us and we’ll let you know how. Don’t forget to stay hydrated, you should have at least 11 Glass of water a day. Sleep well, take the rest your body asks for. Eat well, it is what will help keep you healthy. 

Here at Radiance Hospitals, we will be with you till the end of the line. You shall be given a diet and an exercise plan, your doctor will explain every step to you. This is your war, but we’ll help make your strategy. With us, you will never be fighting alone.

We wish you the best on this journey! Good Luck.

Written By : Radiance Hospital

Who said you need to starve yourself to lose weight? Weight can be lost even with a full belly. And contrary to popular belief, food for weight loss can be flavourful. If you want to lose weight, the Keto diet is very useful. It is gaining popularity among the general public nowadays. Earlier people thought it was a diet for rich people. It was because the food eaten in keto seemed very exotic. But it can be done with low-cost food as well. The Keto diet can be vegan or vegetarian. It is not a meat-based diet. This is another misconception among people. You can very well utilize a keto diet without having meat or dairy products and lose weight.

The objective of the keto diet is to train the body so it considers fat as an energy source. This way, the body itself burns the fat accumulated in it. You don’t have to rigorously work out to burn fat. The Keto diet is a very low-carb diet. For your body to utilize fat as energy, you need to drop down the carb intake of the body. As carbohydrate is the main source of energy, when the intake is reduced, the body finds other sources from within. It finds fat as a suitable energy source and uses it extensively. The body needs energy throughout the day. It breaks down the fat very quickly in absence of carbs. Thus the weight loss is quick as well. Let’s see what a vegan or vegetarian healthy eating diet for weight loss looks like:

What an Indian keto diet plan is made up of

The aim is to reduce carb intake and increase fat intake. You can start having foods like legumes(remove this), cheese, butter, cream, seeds, coconut oil, dairy products (if you’re not vegan), etc. An average keto diet cycle runs for 4 weeks. The caloric intake keeps reducing every week. It can start with 1500 kcal and go down up to 900 kcal. The percentage breakdown of the diet can be 10-15% of carbs, 65% of fat, and 25% of proteins. Along with the diet plan, there are certain rules that must be followed to ensure proper weight loss. Now that we’ve understood the composition of the diet, let’s see what guidelines to follow during the Indian keto diet plan.

Rules to make Indian Keto Diet successful

Decrease the intake of Carbohydrates

This one goes without saying. Decrease the intake of carb-rich foods like Grains, fruits, sugar etc. Increase the intake of fiber in your meals. Say no to artificial sweeteners. Avoid sugar in all forms. Set the target of 20 grams of carbs every day.

Have more digestible fats

In the weight loss keto diet plan, fat is the energy source. You need to have high-fat foods which are digestible like coconut oil, butter, almond butter, peanut butter, etc. If you’re not vegan, you can have cheese, milk, paneer, curd, ghee, etc. On top of this, have more multivitamins like Omega 3.

Don’t forget your proteins.

NOTE : Do Keto Diet with the guidance of Qualified Dietician only.  Otherwise, it can cause Nutritional Deficiencies or any other Healthy Ailments.

In the Indian keto diet plan, you can have 70 grams of protein every day. It is important to have it as it has essential amino acids. Good sources of protein are yeast, paneer, curd, tofu, etc. Curd also provides minerals like calcium, magnesium, and potassium.

Have more vegetables, seeds, and nuts

Vegetables are rich in fiber and nutrients. Don’t forget those in your diet. Vegetables with low starch are included in the keto diet. Examples are spinach, sprouts, cauliflower, broccoli, etc. Along with these, seeds and nuts like flax seeds, almonds, walnuts, pumpkin seeds, etc. also should be taken to make your keto diet healthier.

Use oil that is healthier

Don’t use regular oils in your keto diet. Healthy oils have healthy fats. These healthy fats make you feel full for a long time. These fats will be used as a source of energy so they need to be the right ones. Coconut oil is a great source of fatty acids. They can be used in cooking food. Another healthy oil is olive oil. It can be used in cooking and dressing. Try to get extra virgin olive oil instead of olive oil.

Follow these rules closely and start seeing the difference in your body. For you to kickstart your Indian Keto Diet journey, we are giving you a sample diet plan for the first week of your diet. Start your journey with this plan and then make the plan as per your taste and preference.

Indian keto diet plan for beginners:

Week 1

Calories: 1500 KCAL

As soon as you wake up: 1 glass of lukewarm water with lemon juice

Breakfast: 1 plate of paneer bhurji and a glass of full-fat milk (almond milk for vegans)

Lunch: 1 bowl of salad, 1 bowl of curd, 1 plate of khichdi

Evening Snack: a handful of walnuts and 1 cup of coffee

Dinner: 1 bowl of spinach soup, 1 plate of tofu vegetable salad tofu

Written By : Radiance Hospital

Have you made up your mind to get bariatric surgery done? Good. It is the right call. You deserve a healthier lifestyle. You want to lose weight and keep it that way. Now that you are preparing for bariatric surgery, you must be surrounded with nervousness for surgery. And it is quite normal to feel so. A surgery, however simple or quick, is a surgery. And it is supposed to give you anxiety. Your mind will run wild thinking about it. But you can’t let it spiral you down negatively. You need to keep a healthy emotional state so your body responds to the surgery the way it is meant to. It is very important for your surgery to be successful.

When you’re prepared mentally for your bariatric surgery, you program your mind to respond to the surgery. You channel the positivity and make the surgery count. It is very important to stay in the right headspace before you go for bariatric surgery. If you’re feeling a little nervous and anxious, we are here to clear all of your doubts. Let’s see how you can be ready for your bariatric surgery:

  • Keep your expectations real

Before you even think of getting bariatric surgery, you need to be real with yourself. It is a surgery. It is not a magical spell. You can’t expect to be slim and fit as soon as you get bariatric surgery. It takes time. It takes patience. And it takes a lot of hard work. Bariatric surgery is just a method to help you lose weight. Your determination is what will help you lose weight. The surgery will just make your stomach smaller. It is on you to stay active and have a healthy diet to go with it. Moreover, the surgery works differently for everyone. You can’t expect the same result as your friend’s. The anatomy differs person to person and how it responds to the surgery also differs. The process takes time and effort. Stay at it and have faith.

  • No need to do it all alone

This is a journey that needs to be done with your family. If you think you can do it alone, think again. Surgery always takes a toll on a person. You have your loved ones right there to support you. Why shut them out? Get them involved in your decision-making. Talk to them freely. Talk to them about your day-to-day life difficulties due to obesity. Talk about your insecurities and fears. If you don’t feel like talking to your family, talk to a close friend. If that is also out of the question, talk to a professional. The emotional support from others will help you keep track of your goals and keep you motivated throughout the process. Along with this, there are some things you can do to educate yourself and talk to likeminded people. You can sign up for online / offline seminars, join virtual support groups or work with a personal trainer.

  • Find out if you have a food addiction

This needs to be sorted out as soon as possible. If you do have a food addiction, the surgery or any other weight loss method won’t make much difference. You need to take care of it even before the surgery. You can take the help of a mental health care professional (Qualified Psychologist). He can help you identify how severe the problem is and what can be healthy alternatives. People see food as a way to relieve stress. They overeat as a result of this and that’s where the problem of obesity starts. You need to understand that this is not the solution. It will only give pleasure for a short time. In the long run, it will only bring more problems. Learn to control your addiction by eating slowly. Take at least 20 minutes to finish your meal. Have more healthy food which helps to maintain weight. All of these will improve your metabolism and sleep which will lead to a healthier you.

  • Stay away from other addictions

These addictions include alcohol, tobacco or drug dependency. They seem unrelated to the process of weight loss but it is just not true. Alcohol is very high in calories. This adds a lot to your weight. It also makes you eat more. After bariatric surgery, the effects of it will be more than usual. Tobacco increases the risk of complications during bariatric surgery. It is responsible for respiratory issues and stomach ulcers. It is best to get rid of these addictions from your life before you go for bariatric surgery. This way bariatric surgery will give better results.

  • Asking your questions and doubts regarding bariatric surgery 

One more thing comes in the process of bariatric surgery. And that is asking questions to your doctors. Make a list of questions and doubts. Educate yourself with weight loss surgery consultation. You can start with asking:

Question1: How many kilograms of weight loss should I expect? 

Question2: What medical tests do I need to do before bariatric surgery?

Question3: What effect will it have on my cardiovascular health?

Question4: Are there any risks involved with the surgery?

Question5: Can it help manage my type 2 diabetes?

Question6: How quickly will I start losing weight?

Question7: How long is the recovery process?

Question8: Is the surgery reversible?

Question9: When can I see relief in my joint pain?

Question10: Is there any chase of weight gain even after weight loss surgery?

Bariatric surgery can be life-changing and can enhance Quality of Life. But only when done by specialists under their expert guidelines. Radiance Hospitals have state-of-the-art equipment and a specialized team to oversee the whole procedure. Choose Radiance Hospitals for your bariatric consultation and surgery. Contact us now.

Written By : Radiance Hospital

Reasons for weight gain after bariatric surgery and what to do

What’s the one question that is on everyone’s mind before getting bariatric surgery? Let us tell you. It’s “will the weight loss be permanent?” Thinking about weight gain after bariatric surgery is quite understandable. Bariatric surgery is a big step. You need to make sure the weight you lose never comes back. But sadly, it does. It does come back if you’re not careful. This is a nightmare for a person going for bariatric surgery. You go through a procedure, spend your hard-earned money and end up looking the same. To avoid this, first, you need to understand the process of bariatric surgery.

Weight loss in bariatric surgery doesn’t occur overnight. It occurs in steps. The surgery makes your stomach smaller. You eat less and feel full. You gradually lose weight over the period of 6-8 months. But if you’re not adhering to the regime, you can gain weight after this period. It can happen for many different reasons. Here is why you gain weight even after losing it.

How do you regain weight after bariatric surgery?

Right after bariatric surgery, people are very careful with what they eat. They are given a proper diet plan with an exercise regime. The first few months will go as planned. They make their own food. They avoid eating out. They control the temptation to eat junk food. But slowly it starts to fade. The exercises decrease and eating increases. The weight loss slows down. People fall into their old eating habits. You need to understand that even after you hit your target weight, you need to follow the diet plan that is given to you. If the weight is decreased, the calories consumed also should drop. If you eat the same as you ate before, obviously you’ll gain weight.

This problem persists for a large majority of the people. But it is not very difficult to manage. Let’s see in detail how you can manage weight and make sure it is not regained.

Reason 1: Understand what food is to you

Many people who opt for bariatric surgery have more food intake than usual. That’s why they end up weighing more than usual. Their relationship with food is complicated to say the least. While others think of food as sustenance, they think of it as emotional support. They eat to relieve stress. They eat when they’re anxious. Food is comfort for them. They eat because they want to feel good. This needs to change even before you go for bariatric surgery. You need to rethink your relationship with food. If you keep doing this after bariatric surgery, there is no way you can lose weight. No weight loss procedure will work for you if this doesn’t change. Keep emotions out of your eating. See food as fuel, not comfort. Seek comfort elsewhere. There are many ways to cope with your emotions. Find better ways to manage your emotions. This doesn’t mean you shouldn’t like food. You can enjoy it. Just don’t bring your emotional baggage with you when you eat.

Reason 2: Adopt healthier eating habits 

The most common misconception among people is, healthy food is not tasty. That’s why gaining weight is easier than losing. This is simply not true. Healthy food isn’t advertised or talked about as much as junk food. It can be flavourful and delicious. It has a lot of variety. You won’t end up eating salads all the time. Educate yourself about food and find recipes that work the best for you. You can ask Ansh Obecure at Radiance Hospitals’ dietician everything you need to know about food. Educate yourself as much as you can. It won’t be enough to follow a diet for a few months. Adopt a healthy lifestyle for the rest of your life to avoid weight gain after gastric sleeve.

Reason 3: Give fitness utmost importance

The time has gone when fitness can take a backseat. After you go for bariatric surgery, you need to change your lifestyle for life. You can’t do a few exercises twice or thrice a week and call it a day. Do more and you’ll get more. Make fitness a priority in life. Don’t miss your exercises because you don’t feel like it. Stay physically active throughout the day. This is not just for the recovery period. You have to adopt this healthy lifestyle for the rest of your life. If you don’t, you can fall back to where you started. Your weight will come back and all this effort will amount to nothing. 

Reason 4: Get an expert’s after surgery support

Lastly, don’t be alone in this journey. Talk to your surgeon about your goal. Ask him questions regarding the surgery and weight loss regime afterward. Not many hospitals offer post-operative support. This is where Ansh Obecure at Radiance Hospitals differs from others. They have a dedicated team of highly experienced specialists for bariatric surgery. They provide complete post-operative care including a detailed diet plan and exercise regime to avoid weight gain after gastric bypass. They have in-house physiotherapy which is useful after surgery. Bariatric surgery also takes a toll on your mental health. It is important to keep a well-balanced mind. Ansh Obecure at Radiance Hospitals’ bariatric surgery team also has a psychologist who helps manage your anxiety about weight loss. Getting help from experts makes sure your weight loss journey stays on track.

Always keep this in mind: everyone makes mistakes. You can slip up during the weight loss procedure. There can be weight gain after weight loss surgery. What’s important is to forgive yourself and keep moving. This won’t happen often if you have a trusted partner in this journey of weight loss. Make Ansh Obecure at Radiance Hospitals your partner. Contact us now.

Written By : Radiance Hospital