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Exercising During Changing Seasons

Most people know that weight loss often requires more than making changes to your diet; it requires making long-term changes to your overall lifestyle. These lifestyle changes can also involve adapting to the seasonal changes. With summer at an end and days getting shorter, here are just a few lifestyle changes to keep a healthy lifestyle with less daylight.

Join a Gym

There is nothing better than a long run outdoors, but as we begin to see less daylight and colder weather approaches, the chances of exercising outdoors become harder and harder. With that being said, the fall and winter months are the perfect time to join a gym. Gyms are usually less crowded in the fall and winter months which mean you can use your favorite machine without waiting. You are also able to exercise regardless of the weather outside.

Take Advantage Of The Morning

You may have already noticed the sunset affecting your evening workouts. As we approach less daylight in the evening, switch up your routine to morning or lunch time workouts. Go for a walk, jog, or bike ride and watch the sunrise. Working out in the morning also improves your physical and mental health for the day.

Break up with Your Normal Routine

We often feel that we have to exercise for long periods of time in order to reap the benefits. This is not the case and actually, being active multiple times per day is very beneficial to our health. If you are unable to commit to an entire 30 or 60 minutes first thing in the morning or in the evening, consider splitting up your routine. You can start your day with 10-20 minutes of stretches, strength exercises, or cardiovascular activity and then do another 10-20 minutes during lunch time or again at the end of the day while you squeak out the last little bit of sunlight for the day. This would mean that your exercise routine was at least 30 minutes long but that you were able to exercise more than once during the day to reach your fitness goals.

For more information regarding healthy exercise and better overall health, please contact Nanticoke Weight Loss and General Surgery at 302-536-5395 and get started on your journey to better health.

Understanding the Negative Health Effects of Obesity

Currently, obesity rates in America are among the highest they have ever been. Delaware itself has one of the highest rates of obesity in the nation, with more than 1/3 of all adults being classified as overweight or obese. Body mass index (BMI) is a measure used to classify weight status. It is a ratio of height and weight. A body mass index greater than 30 is indicative of obesity. Excess body weight has been linked to a number of negative health effects.

There is a strong association between obesity and diabetes. Studies show that 85% of those who have Type II diabetes are overweight or obese.  Those with uncontrolled blood glucose (blood sugar) can develop other negative health risks including kidney disease, cardiovascular disease, vision impairment, or amputation.

Joint Pain
Joint pain is another common condition associated with obesity. Excess weight puts tension and pressure on your body and this typically results in pain or discomfort in certain joints and muscles. Joint pain can often be alleviated when there is a decrease in excess body weight, even in small amounts.

Obstructive Sleep Apnea
Sleep apnea is a disorder where breathing stops for several seconds multiple times per night while you are asleep. When this happens, there isn’t adequate oxygen being delivered throughout the body. Sleep apnea leads to daytime sleepiness which can affect quality of life as well as energy levels. Untreated sleep apnea is a risk factor for heart disease and accidents.

Increased Cancer Risk
Long-term obesity can lead to an increased risk for many different types of cancers, including colon cancer, kidney cancer, and breast cancer. The National Cancer Institute states that the relationship between obesity and cancer is complex, but more is being researched regarding possible causes. Excess fatty tissue and excess inflammation have both been deemed risk factors for certain cancers.

Nanticoke Weight Loss and General Surgery

While there are harmful conditions associated with obesity, there has been a tremendous advancement in obesity management and treatment. Obesity is now classified as a disease but can be modified or improved.

There are a variety of non-surgical and surgical options to address obesity. If you suffer from any of these health conditions or are struggling to maintain a healthy weight, contact Nanticoke Weight Loss and General Surgery, located in Seaford, Delaware.

Hydration and Bariatric Surgery: The Basics

When you think of weight loss surgery, a lot of the focus is placed on the eating habits that will have to change after the surgery. What you may not think about, however, is the drinking habits that are associated with weight loss surgery and how important they become.

Weight loss surgeries such as bariatric surgery restrict your stomach, which is designed to help you cope with hunger. This also means not being able to hold as much fluid in your stomach. Without a plan in place, this can pose a serious hydration problem.

Below are some basic tips for staying hydrated after bariatric surgery.

Stick To Water

While it may be tempting to drink juice and soda, they do not hydrate you the way water does; and with limited space in your stomach, you want to make sure all the liquid you take in is hydrating you to the fullest.

Keep A Water Bottle On You At All Times

After bariatric surgery, you will not be able to drink a whole bottle of water at a time to catch up if you haven’t been drinking water throughout the day. Instead, you will need to constantly take small sips of water. The best way to ensure you are doing this is to have a bottle of water with you at all times. This will serve as a reminder to continue drinking throughout the day.

Use Cups Of Ice

It can be difficult to get used to drinking small sips at a time after bariatric surgery, especially if you’re used to drinking large amounts of water at a time. One way to train yourself to take small sips is to fill a large cup with ice and drink the water as it melts. This will ensure you are only drinking small portions at a time and will also make you drink water regularly throughout the day.

Utilize Technology

Just like food and exercise tracking, you can download a water tracking app. Not only will this track the amount of water you are drinking per day, it will also give you regular reminders if you fall behind your scheduled goal.

Bariatric surgery is designed to allow you to lose weight and lead a healthy life; however, it does require you to make lifestyle changes. Hydration is an important part of that lifestyle change.

If you’re interested in weight loss surgery options such as bariatric surgery, contact us at Nanticoke Weight Loss and General Surgery.

How Setting Boundaries Can Help With Weight Loss

When it comes to weight loss, many people find that the difficulty is not losing the weight, but rather keeping the weight off. There are many reasons for this, but a lot of it comes from not setting proper boundaries regarding lifestyle habits. It can be very difficult to completely change or alter routines that you have had in place for years prior to losing weight. If you don’t set the proper boundaries, it is very easy to slip right back into your old routine.

Below are three boundaries you should set for yourself to ensure you follow through with weight loss goals and maintain a healthy lifestyle.


While we all understand how important exercise is, it can be difficult to stick to an exercise regiment if you do not set certain boundaries. The first is choosing a place to work out. It can be a gym, a friends house or your own home, but establishing where you will exercise is the first boundary you should set to ensure you stick with it. Next, you will want to set a schedule to make sure you have a specific time you will be working out. This will allow you to make sure you are free to work out and are not constantly skipping workouts.


In order to set proper snacking boundaries, you will need to be honest with yourself. Can you handle having snacks in the house? Are you able to limit snacks to small portions once or twice a week? If you are not able to do these things, you need to have an honest conversation with those around you about getting snack foods out of the house. If you cannot resist the temptation to snack in your home, making your home a “snack-free” zone is the best idea for you.

Eating Out

Depending on your lifestyle, this can be a very difficult boundary to set, especially if you are in a relationship with someone that enjoys going out. If you are serious about your weight loss goals, you will have to limit your exposure to eating out, as restaurant food typically contains added sugar and salt. Setting boundaries regarding the number of times you eat out, as well as what restaurants to go to will help keep you on track with your weight loss goals.

A weight loss regiment takes a lot of dedication. In order to truly realize all of your weight loss goals, you should set boundaries that are clear and definitive to make sure you stay on task.                   

For more weight loss tips, contact us at Nanticoke Weight Loss and General Surgery.

Dieting Without a Support System? Here’s How You Can Still Achieve Your Weight Loss Goals

About one out of every three adults in the U.S. is considered to be obese. That being said, it isn’t always easy to start and stick to a diet that requires immense lifestyle changes. If you’re fortunate, you’ll have your friends and family cheering you on and providing emotional support every step of the way. But if not, that’s okay. Although difficult, it’s still possible to achieve your medical weight loss goals on your own. Here are just a few tips to keep in mind for those who are on their dietary journeys without emotional support from friends or family members.

Avoid tempting situations.

Many people hear the words ‘lack of emotional support’ and automatically assume that this means friends and family members are talking negatively about their weight loss goals. But the fact is, emotional support, or lack thereof, comes in many forms, and one of the most common signs of lack of support is when friends or family members try to tempt you with food in spite of your dietary goals. If you’ve made your weight loss goals clear to friends and family and they still pressure you to have ‘just one bite,’ it’s probably a better idea to start declining invitations to these kinds of food-based gatherings altogether.

“Loved ones may offer unhealthy foods, invite you to eat out often, or bring unhealthy foods into the house. If you are a people-pleaser you will likely find it more difficult to say no. Learn to politely decline offers, and realize this does not make you a bad person,” writes MyFoodDiary. It is important to set boundaries with others to protect your health and wellbeing. You may meet resistance at first, but in time people will respect your decisions.

Take time to self-reflect.

It can be understandably difficult to process your emotions about your ongoing weight loss journey without the listening ear of a friend or family member. In these cases, it’s always a good idea to channel your emotions in a healthy way. Treating your emotions with foods, drinks, or candy is not a healthy coping mechanism. Having a healthy way to express yourself will help to process your emotions and guide you further along your weight loss journey.

Dieting without emotional support is certainly challenging, but these tips can help you get started. For more information about finding the right weight loss program, contact Nanticoke Weight Loss and General Surgery at (302) 536-5395.


Guide To Preparing For Gastric Bypass Surgery (Part 2)

In the last post, we discussed some of the most essential steps for properly preparing for weight loss and bariatric surgery such as gastric bypass. Taking the right steps all the way up until the day of your procedure is the best way to maximize weight loss potential and results. Here’s part two of our guide that will address some more steps to prepare for gastric bypass surgery.

Medications up to One Week Before Surgery

At the one week mark, most experts recommend avoiding aspirin and other aspirin products. This also applies to blood thinners. The best measure is to talk to your doctor before taking any medications, whether they’re prescription or over the counter. This is especially true when it comes to the week before your surgery, since some medications may react with the anesthesia.

Your Diet One to Seven Days Before Surgery

The week before your surgery, you should be consuming a full liquid diet. This is reviewed with you by the surgeon. This is a necessary step to prepare you for your bariatric procedure. For a specific list of appropriate liquids or if you are unsure about your dietary restrictions, talk to your weight loss doctor. It’s also a good idea to take some time to care for your emotional health; you may feel nervous or uneasy about the surgery, which is completely natural.

“Begin thinking about what factors have contributed to your weight and what has been in the way of making changes in your life… Consider starting a list or journal of healthy and motivating lifestyle changes you are making. Develop a support network of positive, caring people. Find alternative ways of coping with emotional eating. Remember that making lifestyle changes is a process that takes time — take small steps, set realistic goals and stay positive,” says UWHealth.

In a study funded by the U.S. Department of Health and Human Services, patients who had gastric bypass surgery lost an average of 64.8 pounds and those who had gastric sleeve surgery lost about 55 pounds within one year. Taking the right steps before your weight loss surgery can help you maintain a healthy lifestyle after the procedure.  In fact, those that tend to practice healthier habits prior to their surgery can far exceed the national average for weight loss statistics. For more information about medical weight loss surgery options, contact Nanticoke Weight Loss and General Surgery at (302) 536-5395.

Guide To Preparing For Gastric Bypass Surgery (Part 1)

Health problems associated with obesity are the second leading cause of preventable death, behind smoking. That’s just one reason many people have been turning to Nanticoke Weight Loss & General Surgery to perform weight loss procedures like the gastric sleeve surgery and gastric bypass surgery. Bariatric surgery can be incredibly effective, but without preparing properly, you may not have the optimum results for your weight and other weight-related health conditions. Here is part one of our guide that will explore the best ways for properly preparing for gastric bypass surgery, from two months prior to your surgery to the day before your gastric bypass surgery date.

At Least Two Months Before Surgery

Two months or more prior to your surgery, you should be engaging in light but frequent exercise. Experts recommend getting your heart rate up for between 20 and 30 minutes three to five days each week. It’s also a good idea to start making dietary changes that will make it much easier for you to get used to these habits after the surgery. Getting your body used to these changes can help ease it into the transition more comfortably.

“Try to eat three regular meals and one to two small snacks per day. When planning meals, be sure to include breakfast and try to avoid eating within four hours of bedtime. Focus on increasing protein and nutrient dense vegetables, while reducing or eliminating sugar,” says UWHealth.

In addition, you should also make sure to follow all instructions or procedures given to you by your Nanticoke Health Services provider. At Nanticoke Weight Loss and General Surgery, our team includes surgeons, a bariatrician (a doctor specializing in weight loss) and dietitians. They may provide more specific dietary or fitness instructions, create an individualized plan for you, and offer support groups or other activities to get you prepared for your weight loss journey.

Three Weeks Before Surgery

When you reach the point where you are three weeks away from your surgery date, continue your exercise regimen. Take any medications and vitamins as instructed for your medical weight loss program. Most doctors will request for you to come in for a quick checkup, possibly some blood tests, and to address any questions or concerns you have about your progress through the program.

Ultimately, understanding the proper steps to prepare for bariatric surgery can help you have the greatest success after your procedure. It is important to stay involved in the program before and after your weight loss surgery to minimize any potential complications and maximize your results. Keep an eye out for the next post, where we’ll discuss the preparation steps for one week prior to your surgery.


What to Consider When Choosing a Weight Loss Procedure

Struggling with weight is something that almost everyone has experienced at some point throughout their lifetime. In fact, in the United States alone, approximately one out of three adults meet the threshold for obesity. However, despite how incredibly common obesity is in the United States, there is still a social stigma that affects overweight individuals.

We know that dieting can be extremely difficult. The majority of people who go on a diet find it too difficult to stick to and have a hard time losing weight on their own. Having a healthy lifestyle can feel un-achievable, but with weight loss surgery, it can become a reality.

There are a variety of FDA approved weight loss surgery options out there, but it can be difficult to determine which one is right for you. There are several things to consider when choosing a weight loss surgery route, a decision that should be made in consultation with your physician or doctor supervised weight loss center. Here are just a few questions to ask yourself when trying to choose a weight loss procedure, given to us by the Obesity Action Coalition.

How Much Weight Do You Want to Lose?

This question is very important to ask yourself when considering weight loss surgery. What is the magic number that will make you feel like you are back to the healthy lifestyle? For example, gastric bypass surgery patients are expected to lose up to 70% of their excess body weight. The expected weight loss percentage is different for every type of surgery. However, while this is an important question, remember that there really isn’t a magic number. Weight loss isn’t about hitting a number; it’s about making healthy changes for the better.

How Quickly Do You Expect to Lose the Weight?

Most people who get weight loss surgery think that the weight will magically fall off immediately. Unfortunately, this is not the case. The weight loss rate of each type of surgery varies, and every human body is unique. For example, gastric sleeve surgery patients usually lose 10lbs per month on average for the first 6 months. While this can sound like a quick process, it still typically takes over a year for the patient to meet their expected goal weight.

Will You Be Able to Follow Through With the Lifestyle Change?

Many people go into weight loss surgery knowing that they have little willpower over their eating and/or exercising habits. If you can diet like a champ, then there is little to worry about. Some procedures lead to dangerous consequences when the diet is broken, while others do not. As such, talk to your weight loss specialist about the kind of diet that will be possible after the surgery is complete.

If you are thinking about getting weight loss surgery, consider these three factors to help you choose the best procedure for you.

Vitamins and Bariatric Surgery: What To Know

Bariatric surgery is a weight loss procedure that works by limiting the amount of food the stomach can hold, causing malabsorption of nutrients or a combination of both. While these procedures will cause the weight to be lost, they are not a cure for obesity. In order for the weight loss to be successful over the long-term, a patient will need to follow diet guidelines, as well as adhere to lifestyle changes.

One of the postoperative requirements is daily vitamins. Below are some of the most important vitamins for long-term weight loss success after a bariatric weight loss procedure.


Following bariatric surgery, you will need to take a multivitamin for the rest of your life. This multivitamin should include iron, folic acid, selenium, copper and zinc. In the months directly following the surgery, these multivitamins will be chewable.


The daily calcium intake post-bariatric surgery will help to prevent bone disease and calcium deficiency. In some cases, the calcium doses will need to be spread throughout the day to enhance the absorption. The daily calcium intake will need to be between 1,200 and 2,000 mg, so breaking this into 500 or 600 mg doses can be helpful.

Vitamin D

The recommended daily dosage of Vitamin D for post-bariatric surgery patients is 800 to 1,000 international units. This should be split into two daily doses and should be taken with the calcium daily. You may also substitute a calcium-vitamin D supplement to avoid multiple pills everyday.

Iron and Folic Acid

Your dietitian may also recommend additional iron and folic acid supplements. For females that are still menstruating, it is particularly popular for a dietitian to suggest this additional vitamin intake.

Vitamin B12

One very common deficiency following bariatric surgery is vitamin B12. For this reason, it is recommended to have a B12 injection every other month following bariatric surgery to ensure adequate vitamin levels.

The goal of the daily vitamins is to prevent nutrient deficiencies. While bariatric surgery will cause weight loss, sticking to the postoperative regiment suggested by your dietitian is the best way to ensure the weight stays off.

If you are interested in learning more about bariatric surgery, contact us at Nanticoke Weight Loss and General Surgery.

Sneaky Ways to Lose Weight Without Even Trying: Part 1

For many, losing weight is easier said than done. There are so many different diets available that it can be hard for the 66% of Americans who are on a diet to choose which one works the best for them.

However, to achieve their weight loss goals, it is crucial for dieters to adopt a healthy lifestyle instead of only a change in diet. This is because the best way you to lose weight sustainably is to make a complete lifestyle change, rather than a temporary switch (like eliminating fatty food from your diet for a few months or so).

But some dieters are apprehensive to make an overhaul in their lifestyle. They often believe this dramatic change is just too hard to maintain. This is simply untrue. It’s a lot easier to accomplish than you might think. These tips and tricks will help you lose weight in no time at all:

  • Try to get moving as often as possible
    No, we don’t necessarily mean get up and run a marathon every day. Instead, just try to fit in a couple extra “healthy steps” – whether it is parking your car farther away from a building entrance, walking in place during television commercials, or taking a walk around the block on your lunch break. Everything counts! Soon, it will become a habit for you and you won’t even notice all the extra activity.

  • Keep the food away from the television
    It is all too easy to overeat when you’re doing a mindless activity like watching TV or scrolling on your laptop. If you’re going to eat while you watch or scroll, then make sure to measure out your portions before you sit down. Ideally, you should make meals your main activity, rather than using your food as a way to accompany other things.

  • Keep your goals short term
    If you concentrate too much on one large goal, it can be all too easy to give up when you aren’t seeing results right away. So keep your goals simple and reset them every six months to amp up your inspiration. Instead of setting goals that feel out of reach, set smaller, realistic ones that will give you a sense of accomplishment and will encourage you to keep moving forward.

  • Don’t concentrate on fad diets
    As we mentioned before, the only way to have a truly healthy lifestyle is to combine healthy foods and exercise to meet your goals. This means you should stay away from fad diets that promise results right away. You will need something that is much more sustainable and designed to benefit you in the long run.

Nanticoke Weight Loss provides several useful tips and tricks to help you achieve a healthy lifestyle. Keep an eye out for our next blog which will give you more inspiration!