Category: Weight Loss

Body Mass Index (BMI) is an easily calculable number if you know your height and weight. Despite it being so easy to calculate, there is a lot of controversy surrounding BMI. Many people don’t know what it means or understand its importance. It’s an important number to know, and it’s important to understand what it means for you.

What is BMI?

Body Mass Index measures your weight in relation to your height. It’s a good indicator of whether or not your weight is in a healthy range for your height. Knowing this number helps you and your doctor to understand if you may be at risk for developing certain health conditions or diseases.

It’s important to find a healthy weight for your body. A high BMI may put you at risk for Type 2 Diabetes, heart problems, and certain musculoskeletal problems, whereas a significantly low BMI may mean it is more likely for you to develop osteoporosis, anemia, or malnutrition. A general rule is that a BMI below 18.5 is categorized as underweight and anything above 25.0 is categorized as overweight (above 30.0 is categorized as obese). A healthy weight falls into the range of 18.5 and 24.9, which is where you want your BMI to be.

Controversy

There is controversy surrounding BMI and how it is interpreted. While it’s a good measurement, it is not perfect. It does not take other factors into consideration, such as age, sex, muscle mass, and ethnicity. For instance, men tend to have less body fat than women even if they have the same BMI. Additionally, a muscular individual may have a very high BMI due to their muscle mass, not a high level of body fatness. BMI must be interpreted differently for the elderly population and teens/young adults. 

While BMI is an important number, your doctor must conduct a variety of other health assessments to determine your health and risk of certain diseases. A variety of other tests can be used to measure body fatness as well, such as skinfold thickness measurements, MRI or CT scans, and hydrodensitometry.

Bariatric surgery

BMI is a reliable measurement used by individuals in the medical field. BMI helps determine if you are overweight enough to qualify for bariatric procedures, such as the Lap-Band® Program. The Lap-Band System is the only FDA-approved laparoscopic weight-loss device approved for people with lower BMIs (30+). Lap-Band patients with a lower BMI lose an average of 75% of their excess weight in the first year and 70% in the second year.¹ In addition to taking your BMI into consideration, there are other qualifications individuals must meet in order to be eligible for the minimally invasive, safe, non-anatomy altering surgery.

¹ Robert Michaelson, Diane K. Murphy, Todd M. Gross, and Scott M. Whitcup. LAP-BAND® for Lower BMI: 2-Year Results from the Multicenter Pivotal Study. Obesity (2013) 21:1148–1158.

Chances are, if you’ve done any sort of research about how to lose weight—whether you searched for recipes or physical activity plans—you’ve gotten more than a few ads promising weight-loss cures. Anything that promises you will lose weight “overnight” or lose a significant amount of weight in just one week is a lofty claim, and an unsafe one at that. 

Five-bite diet

The Five-Bite Diet is exactly what it sounds like. The diet consists of skipping breakfast and only eating five bites for lunch and five bites for dinner. An eating plan that severely restricts your caloric intake is unsafe. Failing to eat enough calories not only prevents individuals from meeting their nutrient requirements for optimal functioning, it can lead to an unhealthy relationship with food and cause your body to go into starvation mode. This can lead to numerous other harmful effects. 

Waist trainers

If you follow popular celebrities in Hollywood like the Kardashians, you’ve probably heard about waist trainers. The waist trainer is a modern take on the corset, and users wear it for several hours per day to lose weight and change their body shape. Not only are they restricting and uncomfortable, they can make it difficult to breathe. They can even damage your internal organs and bones, leading to pain and indigestion. This “quick fix” won’t lead to long-term weight loss.

Portable infrared saunas 

The claim is that by sitting in a portable infrared sauna every day, you can increase your metabolic rate. In fact, sitting in a sauna for prolonged periods is not recommended and can actually cause dehydration. Not only that, but the weight lost is usually only water weight. Sauna suits are also not recommended. 

Surrounding yourself by the color blue

There’s information floating around that the color blue can make food seem unappealing and can actually suppress your appetite. There are even blue-tinted glasses sold on the market as appetite suppressants.  

Stay away from any “magic” pills or creams sold over the counter that promise “unbelievable weight loss!”. Chances are, if it sounds too good to be true, it probably is. Throw out those odd beliefs about losing weight by smelling fruit or watching yourself in a mirror as you eat, and talk to your doctor about an exercise regimen, eating plan, or weight-loss procedure like the non-anatomy altering Lap-Band® Program that works for you and your lifestyle. 

Are you ready to make your goals and resolutions for the new year? 2021 is almost here, and we’re all hoping for a better year than 2020. Many people were forced to switch up their exercise routines and struggled to stay focused on their health and wellness goals. You may want to refocus on your health goals in 2021. Only an estimated 8% of individuals accomplish the resolutions and goals they set for themselves at the start of the year. We have some tips to help you make attainable New Year’s resolutions.

Triggers and bad habits

Before you finalize your resolution, list out what you believe to be your bad habits and your triggers. What triggers you to skip workouts or overeat? Be thorough and be tough on yourself. Then, target these behaviors with the resolutions you make. This may mean giving things up. However, targeting these behaviors will help you find success.

Be realistic

If you want to make a weight-loss resolution, be realistic about it. Together with your doctor, come up with a realistic and safe weight-loss goal. Don’t make unreasonable weight-loss goals. It will set you up for failure. Give yourself plenty of time to achieve your resolution. Small steps go a long way. Work on smaller goals that will contribute to the larger, long-term goal. 

Do what you love

If you are resolving to lose weight and exercise more in 2021, find a way to make the process something you enjoy. For instance, if you want to exercise more, find an activity you love. Don’t make a resolution to start running if you hate running. Resolve to try some new activities to find what you enjoy doing. Maybe it’s kickboxing or maybe it’s yoga. Experiment! The same goes for food. There are plenty of superfoods out there that may not be your cup of tea. If you hate spinach, try another leafy green. Make accommodations to find what works best for you!

Be specific

Your resolutions should be specific and measurable. Whenever possible, add a timeline or number to your resolution. For instance:

• I will exercise 3 times per week
• I will lose 30 pounds by the end of the year
• I will eat vegetables with at least one meal per day

Making goals specific—and less ambiguous—makes them easier to measure and follow, and it will help you avoid bending the rules.

Give yourself time

Achieving your resolution requires the time and space to work at it. Schedule time to work on your resolution, and check in on your progress regularly. Maybe you do a weekly weigh-in, or maybe every month you review your food journal to look for patterns and changes. Consistency is key in reaching your goal. For more weight-loss advice, see our other blogs.

Have you tried to lose weight but you can’t seem to lose a pound? Or perhaps you have managed to lose weight following a new diet, but once you began to adjust to a normal eating plan, you gained all of the weight you lost and more. This story is all too relatable for countless individuals, Debbie included. She decided she was ready to take the leap and try the Lap-Band® Program, designed for individuals who have tried to lose weight multiple times but are unable to maintain long-term weight loss.  

Growing up

The pressure to lose weight is felt at a very young age by countless individuals, and it can have negative consequences. Debbie was told that “She’d be so cute if she lost a little bit of weight” growing up. 

Choosing Lap-Band

“We’ve all been at the place where we’ve done diets,” Debbie says. While individuals can lose weight on diets, Debbie explained that “the weight tends to come back and every time you step on the scale it goes up.” Understanding she needed a little assistance, she decided to talk to a Lap-Band Specialist. “It was time for me to do this for myself,” she says. The Lap-Band Program was an attractive option because the surgery is performed laparoscopically as an outpatient procedure. Debbie was able to go home the same day as her procedure, allowing her to focus on healing and starting her weight-loss journey. 

Seeing results 

Debbie lost 84 pounds in a year and a half with the Lap-Band Program, and she’s still going strong! One of her primary goals was to be able to go off her blood pressure and blood sugar medicine, and the Lap-Band Program helped her do that. The joy that she gets from seeing the scale drop a pound or two is indescribable. 

Advice 

Debbie describes the Lap-Band Program as a blessing. Even if you’re scared, like she was, she encourages you to talk to a specialist: “You will not regret your decision to have the Lap-Band Surgery.” 

*Results and patients’ experiences may vary. 

Are you looking to reignite your motivation for weight-loss? Losing weight can be a long, incredibly difficult process. You may be struggling to keep going, and you may even be questioning your goals in the first place. If you are feeling doubtful about your goals or the process, check out our tips to help you find your weight-loss motivation again.

Make a list

Now might be the best time to make a list of all the reasons you want to lose weight to remind yourself why you started this process in the first place. Be sure you physically write down your reasons, rather than brainstorming in your head. Writing them down will make them more real. Try to focus on health reasons—rather than physical appearance—such as: to prevent diseases, to feel better physically, or to go off blood pressure medications.

Write a letter

Do you remember being a child in school and writing a letter to your future self? Why not take this same principle and apply it to your weight-loss goals? Write a letter to yourself one year (or more) into the future that includes all of the goals you have for yourself. Write about how you feel now versus how you hope to feel one year from now. Making goals for the future—and writing them down—gives you something concrete to work toward. You’ll be able to see all the progress you’ve made by opening the letter a year from now.

Enjoy the process

Far too often, individuals only make weight-loss goals that focus on the outcome, not the process itself. You may feel overwhelmed about a high weight-loss goal, so try focusing on process goals instead. Focus on learning to enjoy the process and increasing your ability. For instance, you may choose to focus on the increase in how much weight you can lift, how long you can run, how many push-ups you can do, or how flexible you become. Don’t forget to celebrate these successes! You may want to begin a food and activity journal to keep track of your accomplishments.

Find the right plan

It is going to be incredibly difficult and discouraging attempting to adjust to a routine that simply does not fit your lifestyle. Instead of making a weight-loss plan that makes it near-impossible for you to succeed, make a plan that accommodates your lifestyle. If you work very early in the morning, don’t make yourself get up at 3AM for a workout. Instead, incorporate a visit to the gym after your shift. If you are severely restricting your food intake, consider that dieting is limiting and can cause people to fail. Instead, focus on the healthy foods you do love.

If you need a little extra motivation, consider reaching out and finding a support system. A group of people on a similar journey can really keep you motivated!

The Centers for Disease Control and Prevention (CDC) says that approximately 42.4% of the American adult population is obese. Does obesity increase your risk for breast cancer? Obesity can make the risk of certain medical conditions increase, such as heart disease, type 2 diabetes, strokes, and some cancers. Unfortunately, obesity is linked to a higher risk of getting breast cancer. 

High estrogen levels

Women who are overweight or obese after menopause have an increased risk of breast cancer. Menopause typically happens in a woman’s forties or fifties, occurring after a woman has her last menstrual cycle. Menopause is marked by the decline in reproductive hormones. The ovaries stop producing the hormone estrogen, which means the remaining estrogen in the body comes from fat tissue. The more fat tissue in the body following menopause, the higher the estrogen levels. A woman with obesity is also more likely to have a high level of insulin in her body, which has been linked to breast cancer. 

Unclear research 

However, the link between breast cancer is not clear-cut, and experts still have a lot of questions to answer. For instance, some research shows that women who have struggled with being overweight since childhood may not share the increased breast cancer risk that women who gain weight after menopause have. Additionally, certain types of breast cancer, such as hormone receptor-positive breast cancer, may be more likely than other types depending on weight gained after menopause versus before.  

Breast cancer risk factors 

Given how complicated the link between obesity and breast cancer is, it’s important to understand the other risk factors for breast cancer. Experts do still suggest that obesity is linked to breast cancer, so avoiding weight gain is important. Consuming even one alcoholic drink per day is linked to breast cancer, while the risk of developing breast cancer increases as the drinks per day increase. Some forms of birth control and hormone therapy following menopause can increase the risk of breast cancer too. Still, the most important link appears to be physical activity. A sedentary lifestyle can increase breast cancer risk in women, so experts recommend that women hoping to reduce their risk of breast cancer should exercise regularly.  

October is Breast Cancer Awareness Month. To review the risk and symptoms of breast cancer, visit: https://www.nationalbreastcancer.org/breast-cancer-awareness-month. If you are concerned about your risk for breast cancer, talk to your doctor.

Have you tried to lose weight in the past but have not found success? If you are beginning to feel hopeless, you aren’t alone. Thousands of individuals have stood in the same place you are right now. It may be time to consider alternative weight-loss options like bariatric surgery. Bariatric surgery options include sleeve gastrectomy, gastric bypass, duodenal switch, and gastric banding with the Lap-Band® Program.

Bariatric procedures are life-changing procedures and the decision to pursue surgery should not be taken lightly. It requires a major commitment and willingness to change your life. Individuals must meet specific requirements.

Failed weight-loss attempts

Before individuals are able to undergo a bariatric procedure, they must go through a thorough evaluation by their surgeon. The screening process includes ensuring you are healthy enough for the procedure and that you have failed with more conservative weight-reduction alternatives, such as supervised diet, exercise, and behavior modification programs. Patients who elect to have surgery must make the commitment to accept significant changes in their eating habits for the rest of their lives.

BMI

In order to pursue weight-loss surgery, your BMI must be a certain number. With Lap-Band Surgery, your BMI must be at least 40 kg/m² or higher, or at least 30 kg/m2 with one or more obesity-related comorbid conditions. For instance, if you have diabetes or high blood pressure, you may qualify for the Lap-Band Procedure at a BMI of 30 kg/m².

These qualifications are in place to ensure that you lose weight safely. If you are wondering if Lap-Band is right for you, talk to a specialist today.

For full safety information, visit: https://www.www.lapband.com/safety/

Do you find yourself sitting on the couch, mindlessly staring at the television and reaching into a bag of chips or box of cookies? Mindless snacking and mindless eating can cause you to consume a large number of calories in a short amount of time. If you’ve noticed the numbers on the scale climbing and are unsure why, mindless eating could have something to do with it. Our tips can help you overcome this habit.

Visual cues

Various experiments have tested the theory that relying on external, visual cues when eating is more effective than relying on internal cues. For instance, participants eating from a bottomless bowl of soup that refilled as they ate consumed more soup yet did not report feeling fuller than their counterparts who ate a set serving size. A similar experiment was conducted using chicken wings. Seeing the chicken bones as they accumulated helped individuals eat less. A meaningful lesson is to be learned from these experiments: visual reminders of how much you’ve eaten can help you remain mindful of what you’ve eaten. 

Portion size

Take a look at the portion sizes you are consuming. Typically, when individuals serve themselves, they eat most of the food on their plate. Giving yourself smaller servings, or using smaller plates to make the servings look larger, can help you control mindless overeating. 

Don’t buy trigger foods

Do you have specific trigger foods that you know you can easily overeat? Avoid the temptation to overeat by simply not buying them or hiding them in the pantry. If the goodies are hidden, the concept of “out of sight, out of mind” applies.

Limit variety

Sensory-specific satiety is the idea that our senses become numb to repeat exposure of the same flavor. If a new food is introduced, our appetite is restored. This phenomenon, which mainly applies to junk foods, reinforces the idea that having a wide variety of foods in one meal can cause you to overeat. This especially comes into play at get-togethers, like holiday parties, and buffet-style eating. Avoid mindlessly eating by stick to one or two dishes. 

Avoid convenient eating

Individuals typically snack more when they have easy access to snacks, such as a drawer of quick, easy foods in their desk at work. On the contrary, individuals are less likely to overeat if they have to prepare the snack and sit at the table to consume it. Preparing the food can be a deterrent to some, and it makes others think twice about whether they are truly hungry, or if they just want to snack mindlessly. 

Practice mindful eating

This may seem like a no-brainer, but the best way to curb mindless eating is by embracing mindful eating. You can do this by eating slowly, taking your time as you chew each bite, thinking about and savoring the flavor and texture of each bite of food, and setting down your utensil between each bite. Slowing down the eating process allows your brain time to process if you are truly full. You can even try eating with your non-dominant hand to really slow down the process. Be sure you also eat at the table, rather than mindlessly tuning into the television. 

For more tips for success, visit: https://www.www.lapband.com/resources/ 

Losing weight can be scary. The same reasons you may have gained weight may be the same reasons you are scared to lose weight. If you’ve ever tried to lose weight, you know that it isn’t particularly easy. You may fear that you won’t be able to lose the weight or that you don’t deserve to lose the weight. 

The psychology of weight loss

Losing weight can be an overwhelmingly emotional process even before it begins, as body image is closely tied to self-confidence. It can a psychological process, as individuals analyze what made them gain weight in the first place. This analysis forces individuals to consider what is holding them back: their fears. Delving into your fears can be emotional.

The unknown

Individuals may fear what they will look like when they lose weight and how they will feel. They may worry about having loose skin or scars. Not knowing is uncomfortable, and people don’t always deal with discomfort well. They may feel as if it’s easier to stay the same, even if they aren’t living a healthy lifestyle. Change is scary, but it doesn’t have to be. 

Relationships 

You’ve seen it happen countless times when an overweight celebrity loses a significant amount of weight. They receive harsh criticism from some, while others who never liked them before praise them. Whether we always realize it or not, we fit into a specific role in friendships based on our appearance and sense of self. If that changes based on weight loss, it can cause some to fear losing weight in the first place. Just as individuals fear the unknown because it causes discomfort, individuals may fear weight loss because it will cause them to step outside of their comfort zone to embrace new experiences, like dating. Holding onto excess weight can feel like a protective barrier, and losing weight can welcome unwanted attention for women. 

Failure

While many fear they won’t be able to lose weight, or at the very least, maintain the weight loss, others fear that losing weight won’t provide them with the outcome they so desire. How many times have you heard someone say that they’ll be happy once they lose weight or that they’ll go after that promotion once they lose weight? This puts a lot of pressure on weight loss. People may fear that, even if they do lose a significant amount of weight, they still won’t be happy. That’s enough to make many people not even start the weight-loss journey.

Overcoming your fear

Before you start your weight-loss journey, take stock of your fears. What is holding you back? Keep a journal with a list of your fears, and monitor your feelings to help uncover some unconscious (and potentially unhealthy) habits. 

Weight-loss goals are great, but start with small, attainable goals. A huge goal can be intimidating, to the point where you may be too scared to even start. Think of small goals as small steps that will go far in a long journey. This will also help you make long-term goals. Far too often people lose weight, but don’t think about maintaining weight loss. They may search for a quick fix, rather than establishing long-term healthy habits. 

Finding a support system can help you overcome your fears as well. Learn more about finding a support system and how it can benefit you: https://www.www.lapband.com/the-importance-of-a-weight-loss-support-system/

November is officially here! That means Thanksgiving, Christmas, and New Year’s are right around the corner! With the holidays nearly here—no matter which ones you celebrate—cravings and temptations abound. Whether you’re a sucker for a sweet holiday drink from a coffee shop or you can’t resist a second helping of pie, stuffing, and mashed potatoes, it can be difficult to remember your health and wellness goals during the holidays. 

Goals

Making huge weight-loss goals during the holidays may or may not be realistic for you this season. Instead, try for a different goal that doesn’t focus on the number on the scale. Perhaps focus on eating a clean diet or cutting down on your sugar intake. Strict, lofty goals can make you feel guilty and trapped, which will add unnecessary stress on top of holiday stress. 

Choose what to enjoy 

Pace yourself. It’s okay to indulge in some of your favorite treats this holiday season, but be sure not to overdo it. Instead of indulging in half a dozen of your favorite holiday cookies, limit yourself to one or two. Rather than enjoying all the holiday treats you’re offered, only choose the one you enjoy the most. 

Lean in to your support system

Accomplishing your goals is a whole lot easier when you have people on your side. Partner up with those around you that are driven by their health and wellness goals this holiday season. They’ll be able to hold you accountable, and vice versa. They’ll also be a great resource to discuss frustrations and triumphs, and you can recruit them to safely join you for brisk walks and healthy dinners.  

Come prepared for parties

While large family gatherings aren’t recommended this year due to COVID-19, you may still be attending some small gatherings with close family that you’ve already been in close contact with. If you are heading to holiday parties, go prepared with effective strategies for overcoming temptations, including bringing your own healthy dishes. Limit your alcohol intake, drink plenty of water, and fill up on veggies before eating other foods. Don’t go to any gatherings starving, as this may make you prone to overindulge. (It’s also important to note that you shouldn’t go to the grocery store hungry, either.) Bring your walking shoes, and plan to go for a brisk walk following the meal, instead of lingering by the table and grazing on leftovers. 

If you are struggling this season, don’t hesitate to reach out to your Lap-Band® Specialist for support.