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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.

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.


Sneaky Ways to Lose Weight Without Even Trying

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!