MeaganJo
What I did prior to surgery to lose weight
Aug 04, 2010
Below you will find what I did for several months before surgery to lose weight before I ever saw a nutritionist. If you are working with a nutritionist do as they tell you!
I originally wrote this letter to help someone desperate for help and have now 4 times changed parts in it as things come to me. I have decided to keep this letter to help all of those in need.
The best form of exercise for a morbidly obese person really is water aerobics, I mean let's face it, does our hips, knees, ankles and feet hurt to walk? So if you can join a class or watch youtube vids on it and go to the lake or river and get yourself a good ole work out. I was going 3 days a week for about 4 months prior to surgery and only started up again today because of surgery. It is one of the best non-painful workouts and for the most part you don't even realize how well you just worked your entire body without breaking a sweat lol.
If you follow the rules below you will for sure start dropping weight before your surgery and it will even help you after surgery minus the serving sizes and remember we are trying to save our lives and learn to eat to live not live to eat and no this lifestyle is not a diet it is eating proper portions!!! I wish someone would have done this for me a long time ago the sad thing is, is that all this information is locked away in my own head and for years I couldn't help myself until I was instilled with a little hope of possibly getting this surgery, but really I had to want to help myself first...
Apr 2009 I quit smoking not a puff since!
December 2010 Stopped drinking pop of any kind no diet, not even sparkling water no carbonation at all!!!
Jan 2010 we put our foot down and started eating healthy! We banned all these items from our home for good = high fructose corn syrup, partially hydrogenated oils, white sugar, deli sandwhich meat and ham, 2% and higher milk except for the kids, potato and corn chips, fast carbs(ie white rice, white bread, pasta, sugar, etc...), fast food, crap snacks (100 calorie packs, kid yogurt) ;^) store bought bread, canned fruits in syrups, pizza unless we made our own homemade crust, hamburger, fried anything, pop, frozen dinners of any kind. There is probably more but can't think of them at this time.
We chose to eat slow carbs like whole wheat pasta, whole wheat or whole grain bread mostly homemade, brown rice and oatmeal. If you can bake the bread yourself then do get those stinking preservatives outta here (that is what we had started doing, at this time however bread is banned from my diet...) always read the package and never eat more than the suggested amount of anything and if it is bread never more than 1 piece not even for a sandwhich! However Oroweat makes sandwhich thins and that can be used in place of 2 pieces of bread. In the end however we opted to not eat any kind of pasta and switch to a veggie such as cauliflower, brocolli or zucchini instead. I suggest this more filling alternative to everyone plus look at the measurements 1 cup of loosely packed pasta versus 1 packed cup of steamed cauliflower without butter or margerine. Which one is going to be more filling? The veggie is! So I think I will eat the veggie toss the starchy fattening pasta and wow what do you know that veggie added so much more flavor to the sauce, wow what a difference!
We stopped eating hamburger altogether in its place we ate no more than 4 ounces of lean ground turkey!
We only ate a 4 to 6 ounce steak once a month as a very special treat.
Most of the time we ate 4 ounces of skinless chicken (it didn't matter what part of the bird to me) and always baked, boiled or grilled it, we never fried anything nor did we add breading to any of our meats!
I grilled 4 ounces of fish and other seafoods . I BBQ all fish and seafood since my husband hates fish and its smell but for some reason loves tuna...
Veggies are free if not buttered and if the veggie is non starchy (starchy no no's carrots, potatoes, yellow squash, corn) But I did allow a potato once a week with smart balance butter, sea salt and cracked pepper you can also add plain greek yogurt instead of sour cream. (less fattening)
You can eat as much salad as you want but there are rules you only get the 1 or 2 tbls of dressing one time not every time so try to learn to dip your fork just a little in the dressing that you already measured out then stab your bite of salad. Also for it to be a free item you can't have more than that one helping of cheese or meat or olives etc... The free only applies to the lettuce and veggies! And do try to have a veggie filled salad with lunch and dinner.
Healthy snacks consist of fruits preferably berries, veggies, a handful of nuts or non candy added trail mix it can be sweetened with honey no sugar or high fructose corn syrup, sugar free jello, sugar free pudding, sugar free popsicles.
Portion control is key to everything you eat! So be sure to get a food scale nothing fancy shmancy, measuring cups and spoons. Never eat off of a big plate! Your 4 ounces of lean meat or main course whatever and half cup of steamed veggie should fit on a DVD put your salad in a salad bowl or cereal bowl.
Surf the internet and look up how to Read and understand your food labels!
Count your calories and don't eat things high in fat, sugar or crap and don't go to fast food restaurants! However do have a cheat once a week or preferrably every other week but keep control of the portion of whatever it is you are cheating with that way you don't binge.
Another thing stop eating 2 to 3 hours before bed and make sure to eat 4 small meals a day...
By taking on a new healthy lifestyle such as exercise and proper eating habits you are proving not only to yourself, family and friends but to your surgeon and nutritionist that you are serious about this surgery and that you are truelly ready for this lifetime of healthier choices!
I wish you the best of luck in your journey and I hope you use this information to its and your fullest potential!
~meg~
