A new year has begun and many people have made resolutions. Some of these may include eating healthier or starting an exercise program. For those who have had bariatric surgery these common resolutions should be a lifestyle.
For long term success it is important to continue following your nutrition and exercise recommendations. Your nutrition recommendations include:
- 60-80 grams of protein per day
- 64 ounces of non-caffeinated, non-carbonated, low-calorie fluids per day
- Following a low sugar, low fat, heart healthy nutrition program
- Take a multivitamin and calcium citrate daily, as well as iron and B50 complex for those who had the RNY procedure
Studies have shown that physical activity is the best predictor of long term weight loss maintenance. Your updated physical activity recommendations are:
According to the American College of Sports Medicine Position Stand, 2009 and the Physical Activity Guidelines for Americans, 2008, by the U.S. Department of Health and Human Services:
Healthy adults aged 18-65 years participate in:
Aerobic Activity:
- A minimum of 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or an equivalent combination of moderate and vigorous-intensity activity per week for health benefits. Aerobic activity should be performed in bouts of at least 10 minutes and should, preferably, be spread throughout the week on at least 3 occasions
- For additional health benefits adults should participate in 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity or a combination of moderate and vigorous-intensity activity per week.
- For weight loss 150-250 minutes of moderate intensity activity per week provide modest weight loss. Greater than 250 minutes of moderate intensity activity per week may provide more significant weight loss.
- For weight maintenance after weight loss greater than 300 minutes of moderate intensity activity per week is recommended.
Muscular strength and endurance: A minimum of 8-10 exercises performed on two or more nonconsecutive days each week using the major muscle groups. Resistance should allow for 8-12 repetitions of each exercise.
Adults 65 years of age and over and adults aged 50-64 with chronic conditions or physical function limitations that affect mobility or physical fitness participate in:
- Aerobic activity: A minimum of 150 minutes of moderate intensity activity or 75 minutes of vigorous activity per week. Increase to 300 minutes per week as tolerated.
- Muscular strength and endurance (resistance training): A minimum of 8-10 exercises performed on two or more nonconsecutive days per week using the major muscle groups. Resistance should allow for 10-15 repetitions of each exercise.
- Balance exercises to reduce risk of falls.
The dietitians and social workers here at CBSI are here to help you stay on track, meet your goals, and enjoy long term success. Please contact us or make an appointment if you have any questions or concerns.
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