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my doctor sent me this e- mail

Dear Priyanka,
    Thank you very much for your contribution on Sunday evening meet.Now the  doctors who come across with obese people are equipped with more knowledge.We really appreciate your active participation. Thanks to Sameer ( my husband) for all his support.
     After your suggestion I am sitting with dieticians to formulate the diet schedule.I am sending the diet plan which they have prepared.
      I need your input on this as you can pinpoint the difficulties and deficiencies in this schedule.

    Please take your time and send your suggestions. 
   Thanks.

 

my doctor called me up and asked me that they are having an event which about 200 to 150 doctors will be attending, and they will be educated about the surgery so that they feel comfortable recommending this surgery to the patients who require it. so he requested me to come and give an account of my experience in front of them , and said as i have so much knowledge about the surgery i can answer their question's too (thanks to oh ) .i am so thrilled . so this is my speech that i prep aired  for tomorrow. Sunday 17Th July 2011.

Hello doctors, I am priyanka tiwari , I am 31 years old ,married and a mother of a 3 year old .this is my story. 14^th june was my surgery, so three days ago I completed 1 month of my new life. I got a vsg ,vertical sleeve gastractomy. My highest weight was 119kgs and since surgery I have lost 13 kgs now I weigh 105 kg. Which is a big achievement for me , because all I am doing is walking for 1 hour and as my stomach is fairly new, I am still on a liquid diet. I have always been  obese. I am a vegetarian, never liked soda drinks, don’t indulge myself in chips and stuff like that ,but still I was struggling with weight issues. I had tried every diet possible. All kinds of weight reducing machines, and excising.  You know what I lost weight , some times Lost 10 kgs some times 25 kgs . And it was sooo hard to shed those kilos.i used to go on tremendous diets , some times healthy, some times unhealthy, and during that time my constant struggle was not to eat what I like. So that ,when I climb the scale the next day I should weigh less. I exercised 2 to 3 hours daily. Hard work was never an issue with me Now you all must be thinking ,then where was the problem,? Well the problem was maintainace, maintaining the low weight, maintaining the excersing, maintaining healthy food choices’ .  I was not the person, who’s life I was living, during this weight loosing phase. My issue was quantity , I love rice, sweets , pasta, pizza, but was never able to restrict my self to 1-2 servings. Because if I was hungry and have space in my stomach and had my favorite food infront of me , I would like to fill my self, which we all do on some occasion . and especially when I reached my low weight and I started eating more normally , it was a game over for me , because I had deprived my self of comfort ,which I like , by excersing, and deprived my self of food , which I love too , by not eating. And this time when I gained back my weight, it used to be more than I lost. It was like a vicious circle, I kept on loosing and gaining weight like no bodies business. And I was fed up of this life , of constantly depriving my self . Now we come to my decision of vsg.i have heard some talk in my home town , that some man got this surgery and died.although I was scared, but  By now I have become so desperate ,that even with such a bad feed back, I wanted to research this surgery. And see, will it work for me. I came across this amazing site on internet . Where there are forums of all kinds of weight loss surgeries. And there were people like me, feeling the same things, I feel , have been through the same issues, I have been through. People who have got VSG and other kinds of surgeries, about 5 - 10 – and 25 years ago. I thanked  god,  because I got answers to all my questions. I used to sit infront of the computer the whole day , just reading stuff. I came to know, that with this surgery my lifelong enemy ,hunger,  will be repressed. And because of the restriction, I would be able to eat very small quantities. Of whatever I like. With vsg I will not have dumping syndrome, which is common with other weight loss surgeries. Now dumping means ,if I eat any sugar , ill through up. So with VSG I can still enjoy a normal life, and eat, an occasional piece of cake, on my daughter’s birthday.  I also read about the complications. And found that, all of them can be avoided, if you have a good surgeon and a good team of doctors, and especially the facility where you are getting the surgery , is equipped to handle any kind of issue under the sun . so that was my deciding factor . Columbia Asia is a very good hospital.  And matched my requirement totally. I felt safe,to get my surgery done here. And When I met my doctor ,doctor shivram , I had a questioner ready with me, with more than 40 question, in it, now mind you , I had already done ,all the research about the surgery ,that can be done, by an inquisitive  person. And I knew this particular surgery in and out. Now I was only asking those questions to know, how much the doctor knows about the surgery.  Sorry doctor shivram.  And after that consultation, I was sure, I was in very safe hands , and doctor shivram was, very knowledgeable, caring and very easy to talk to , or get answers from. Thank you doctor for being my angle. And giving me this new life. To get the VSG, was a life altering decision for me. An irreversible procedure.  I had seen the results , and life’s changed of so many people , people living a better life , doing things ,which were only a dream for them till now. Weight loss surgery has changed ,every thing for them , for good. So many comorbedities, have been resolved , they were off of 4 to 5 pills, that they were taking for their ailments.  Every one seemed so happy , and with every story,    I heard….. “ I love my sleeve.” I want to live a, normal , happy, and long life, a life where I don’t have to constantly watch, what I eat. I don’t want to die of a  heart attack. I don’t want to be on endless number of medicines, I want to be the most beautiful person in the room, not the biggest.i want to be in all my family photos , which I hide from. I want to stand beside my , handsome husband and look beautiful. I have struggled, my whole life, to live this dream, and now with this surgery, it will be possible . Thank you.

http://www.obesityhelp.com/forums/vsg/4423448/Please-Post-Your-Before-and-Afters/action,replies/topic_id,4423448/page,1/

What Really Works to Keep the Weight Off Forever -- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor   So, you don't just want to lose weight, you want to lose the extra weight forever. Ta-ta. Sayonara. Good riddance. While losing weight does take focus and dedication, it's important to remember that losing weight isn't really a start-and-end process. Sure, you have a weight-loss goal to reach, but once you get there, you don't just stop eating right and working out. No way! You keep it up because it's a healthy lifestyle that's livable and lovable—and it makes you feel great.

Despite this, when you make the transition from losing weight to maintaining weight, you have a little more wiggle room in your diet and workout plan because you don't need to create a deficit of calories anymore—you just need to take in as many as your body needs in order to not gain or lose. (For more on how many calories you need, be sure to update your weight and goals regularly on SparkPeople.)

So whether you're just starting out on your weight-loss journey or if you've reached your goal weight, follow these top strategies to keep the weight off for good.

Get Moving and Stay Moving
Being active is extremely important for keeping weight off—not to mention it has a slew of other great health benefits, including helping cholesterol ratios, reducing blood pressure, improving mood and well-being, and strengthening the heart. Be sure to get active doing something you love; whether it's dancing, walking, biking, or playing sports—life is too short to do something you don't like! Shoot for at least three days of cardiovascular exercise a week and two days of resistance training. Sessions should be at least 20 to 30 minutes each (which can even be broken up into smaller segments) with your heart rate up to 60 percent to 85 percent of its max. Not sure how to figure out your training heart rate? Check out this resource that shows you how.

Journal
Multiple studies show that people who track or journal the foods they eat lose more weight and keep it off for the long haul. In fact, the National Weight Control Registry, which tracks more than 3,000 people who have lost an average of 50 pounds and kept it off successfully for five years, has found that logging foods is one way to stay on track well after they've lost the weight. In another study published in the American Journal of Preventive Medicine, those who used a food diary while dieting lost twice as much weight as those who didn't.

Eat the Foods You Love
If you love cheesecake and chocolate but have a food plan that restricts you from eating them, chances are you're going to feel pretty darned deprived. And that's never a good thing (and typically backfires). To have a truly livable healthy lifestyle, you should include small treats (always eaten in moderation) in your diet. You can scour SparkRecipes for revamped and better-for-you versions of your not-so-healthy favorites!

Drink Enough H20
Ask any successful weight-loss maintainer and I guarantee they do one thing—drink at least 8 glasses of water a day. Water helps support your metabolism, aids in removing fat from the body, can help cut cravings and is just darn good for you. So drink up!

Get Support
Whether it's a friend, family member or buddies on SparkPeople, having a support system is key. Another study that looked again at the National Weight Control Registry found that those who lost weight and continued going to bi-monthly support group meetings for a year maintained their weight. Those who didn't go to support meetings regained almost half of the weight they lost. Support doesn't have to come from a face-to-face interaction, so if you can't make it to a meeting there is hope for you too. Another study shows that online socialization and weight-loss support works, too!

Keep Challenging Yourself
Even if you're already at your goal weight, never stop setting smart goals. Whether it's adding more weight to your strength training routine, walking or running a bit faster, fitting more fruits and veggies in your diet or simply saying "no" when Aunt Myrtle tries to guilt you into having that second piece of pie, keep setting weekly, monthly and yearly goals to keep you focused and challenged. And be sure to reward yourself (go see a movie, get a pedicure, enjoy a massage, buy new workout clothes, etc.) with good stuff when you reach your goals! Rewards can sometimes be the best motivator of all.

Switch Things Up
Make a point every month to try something new. Whether it's a new exercise class, a change in your workout, a different recipe or a food you've never tried, changing things up regularly will keep things fun and engaging. After all, no one (not even those fitness nuts who love to work out) likes to eat the same meal or do the same workout day after day.

Remind Yourself
I encourage many of my personal training clients to place a photo of themselves at their heaviest or unhealthiest somewhere that they can see it. You don't have to look at it every day, but once a week it's good to remember where you were and how far you've come. Keeping a photo of your past self in your wallet also comes in handy when you're tempted to skip a scheduled workout or tempted to make an unhealthy option while dining out.

Track Your Weight
About three-quarters of all successful long-term weight-loss maintainers from the National Weight Control Registry report that they weigh themselves weekly to keep the extra pounds at bay. While sometimes the scale can be a beast of burden (especially when you're gaining muscle and losing fat), it's important that you continue to monitor and track your body to see if the weight is coming off and staying off. Whether it's the scale, measuring body fat, making sure you can fit in a certain pair of jeans or using a measuring tape, track your size regularly.

Embrace the Lifestyle
After a few weeks of eating right and working out, you shouldn't just look better. You should feel better, too! Losing weight is about improving your life, not restricting it. So be sure that you're focusing on the positive and embracing your healthy choices each day. After all, it is a choice—and you've chosen to be healthy and happy!
When I joined this forum two and a half years ago there were perhaps 20 posts a day and maybe one or two people being sleeved per week and it was possible to read every post and respond to many. Since that time the sucess and popularity of the vsg has exploded. This is a good thing as its an excellent procedure and is life saving for many of us.

So while I focus on the vsg maintenance group (which all are invited to join regardless of status or type of surgery) I do try to read as much as I can on the main board and respond to posts when I think I have something to offer.

So in a nutshell here is what I can tell newer people as my recipe for a successful vsg surgery and weight loss:

Research the heck out of your surgeon. Find out his/her credentials, read their publications, find patients of theirs here on OH and ask questions. Go to more than one of their seminars and write down your questions and get them all answered. Also research the heck out of your procedure to make an informed decision.

Get your head in the right place. Be prepared to eat differently for the rest of your  life. Have a few food funerals if you must but say goodbye to that way of eating. Put it behind you so that after surgery you are less likely to revert to old bad habits. Use a counselor to do this if you need to but say your goodbyes to food before your surgery so you are not greiving for it afterwards. Consider it a new deal you are making - trading away twinkies and donuts for a slim body and a healthy longer life. A good trade in my opinion.

Once you have your surgery, follow your doctor's instructions to the letter. If they don't give good or complete insturctions, then follow one of the university developed guides that is available on line through OH.

Accept that you will have a few stalls and setbacks but know that you will lose your weight if you stick to the program, get your protein in and drink plenty of fluid. Don't worry that others seem to lose faster than you. Everyone one is different and it takes how long it takes. I was a slow loser and my doctor did not think I would get to goal. But I kept at it and I did and then some. And it feels great.

Don't think that if you are not losing fast enough that you need to increase calories. This is just not correct. You may need to increase protein but not calories. Keep your carbs low during weight loss phase. And food journal eveything with calories, carbs and protein. I used a little notebook (still do in maintenance) but an on line tracker is fine but just use it faithfully.

Exercise is good but following eating requirements is more critical in weight loss phase.

Use your weight loss phase to develop new eating habits that stay with you for life. Don't try to think of ways to get around your program by eating some candy or chips here or there. These are destructive habits that need to be broken right from the get go. After some weeks or months of healther eating habits, you don't miss that junk anymore but you will if you eat some here and there. A clean break is best.

This is not just another diet even though it sounds like one. After surgery your appetite,ability to consume food  and ultimately your relationship with food is profoundly changed forever. Its hard to understand until you have experienced it but the sleeve makes it immeasurably easier to stay with a severly calorie restricted program.

Protein drinks can suck but find a way to get them down in the first few months. Read the tips posted by Sublimate for newbies on how to make them taste better,

Utilize whatever support group you can find as studies show those who have them are more successful. And take the time to pay it forward and help someone else when you can. Surround yourself with supportive friends and distance yourself from the jealous nay-sayers. Who needs them.

Hope this helps. VSG is the third best thing I have ever done, the first being marrying my husband and the second being my education. Its been life changing and I know life extending.Best of luck to all of you starting your journey.  
Diane

Why does body weight matter so much to “you”?   What does body weight tell you?  It tells you what you WEIGH!!  Who knows what you weigh?  YOU.  Who cares what you weigh?  No one else.  What are your goals when it comes to training and nutrition?  In most cases, at some point, it will be fat loss. . . or is it just weight loss?  Do you care where your weight loss comes from?  Or is the only thing that matter is seeing a lower number on the scale.  What if you looked the same?  Just a smaller version of your current self.  Would that matter?  Ok, so I’ll assume and answer for you – you care about FAT loss, not weight loss.  I mean, if you didn’t care where it came from, then you’re fine with your weight loss coming from a combination of fat AND muscle, right?  It’s all good as long as that stupid scale comes down right?  Come on!  What does the scale tell you?  I’m waiting . . . Yes, the answer is that easy.  It tells you what you WEIGH!!!  It doesn’t tell you anything about what the composition of that weight is.  It says nothing about body fat, muscle mass, fat, or anything else.  It tells you what you weigh.  Why is it such an important number to you?  Other people don’t know what you weigh; they see what you look like.  What are people’s perceptions of what you look like based on?  The composition of your body weight---muscle, fat, body fat, etc. and NOT the number on the scale.  People know if you’re in shape or out of shape, if you look good or don’t look good based on well, what you look like . . . obviously.  Not based on the t-shirt you have to wear every day that gives a daily update of your body weight.  Let’s say you dropped 5 lbs of fat.  That’s good.  Let’s say, you happened to gain 5 lbs of muscle.  That’s really good.  Uh oh, problem.  It would appear to me that if the above were true, you’d register no change on the scale.  You weigh the same so you think you’re a failure.  You’re not!! That might not register as weight loss on the scale, but that represents a 10 lb change in the look of your body.  Is that not why you’re training?  To LOOK better?  Your waist is smaller, your hips are smaller, your legs are smaller, your clothes fit better, friends and family are commenting on your “weight loss” and asking you what you’re doing . . . and yet? Your weight hasn’t changed much.  Failure?  NO!  You believe that because of the stupid number your scale spits out . . . that you’ve made no progress. Come on!  Is this resonating yet?  Of course you’ve made progress!  Plenty of it.  If your measurements have come down, you’re smaller.  If you’re smaller, you’re losing fat.  Fat is weight.  If you’re losing fat you’re losing weight (that is associated with the lost fat).  If the scale says you’re not losing weight in light of the above, well something’s happening.  Something is being added to your body to counterbalance the loss of fat weight.  Guess what?  This isn’t a bad thing.  Chances are you’re in the SWEET SPOT of simultaneous fat loss . . . and muscle gain, which is not easy to do, so if you’re there, be happy and enjoy it!  So the addition of muscle (weight) is counterbalancing the loss of fat (weight).  Is this not a great thing?  What improves how your body looks?  Fat loss and muscle gains.  NOT just weight loss for the sake of seeing a smaller number on the scale.  Now, get over the sale already, and start paying attention to the signs that your body is improving—measurements, skin fold readings, how your clothes fit, comments from others, etc.  Got it?  Good.

Truth is, I lost 24 pre-op and the rest since.  I'm now a zealot about the benefits of WLS (VSG in particular) and the amazing outcomes that are possible - I've lost diabetes, high blood pressure, sleep apnea and all the other aches and pains that went with morbid obesity.  Here's a brief re-cap of how I've done it:
SUPPORT:  First, thanks to all the OH'ers who have been on this journey with me.  Your candor, humor, wisdom and inspiration have helped propel me every step of the way - (hint to the newbies - the more support you can muster for this journey the better off you will be - yes, we're doing this for ourselves, but the reality is that support provides incentives and rewards along the way.)
DETERMINATION:  When I/we (wifey and I) made the final decision to have WLS, I also made a "contract with myself."  It goes something like this:  "I agree to be on a surgically-assisted, medically-supervised program of rapid weight loss and intense exercise for an 18-24 month loss-window and then begin a lifetime program of mindful maintenance."  I have followed that contract every day pre and post op.
I eat on an exact schedule - 4 mini-meals per day @ 4 hr. intervals and I rarely snack.  (If I'm golfing or traveling, I may have a cheese stick or a few (like 6 or 8) almonds; that's it.)  My daily calorie intake is between 1100-1400, sometimes a bit more, sometimes less.  I followed the necessary pre and post op diets and now eat a reasonably normal menu.  Wifey (not a patient) and I eat about 90% the same diet - I just eat a lot less than she does.  I read food labels carefully - I avoid high-sugar or high-fat items, and don't eat a lot of processed foods like bread or crackers.  But I'll have a min-bagel w/peanut butter once in a while; or 5 saltines w/chili or soup.  I eat a lot of chicken, seafood and some red meats on occasion.  I eat a well-balanced diet w/ lots of fruits and veggies.
ACCOUNTABILITY:  I religiously record EVERY bite I eat - I know exactly how much I've consumed at the end of the day and I know if I've been "good" or not - mostly I'm good.  I don't lie to my computer the way I used to lie to myself about how much I eat or drink.  I gave up all alcohol for 7 months and now drink a cocktail when I feel like it - but like everything else, alcohol goes into my computer and I can see exactly how many "empty" calories I've enjoyed.
SECRET WEAPONS:  My "secret weapons" in the nutrition area have been protein shakes (I prefer Unjury) and almonds.  I drank a double-scoop protein shake w/ 8 oz. of 1% milk every single day for breakfast for six months post-op.  It provided the major a.m. protein boost (48 g) that I needed and it meant I had no food decisions to make in the morning.  I now do single shakes 4/5 days per week for breakfast.  (Newbies, disregard anyone who says "the body can't use that much protein at one time"  The double protein shake regimen worked for my friend (145 lbs. lost last year) and it's worked for me - my dietitian loves the idea).
Almonds are my go-to "crunch" food - I eat no more than 25 in a day, but I eat them about 5 days a week. 
I EXERCISE EVERY DAY - EVERY SINGLE DAY - No fancy machines (I use my treadmill when it rains) or expensive clubs or classes - I just walk my ass off to walk my ass off.  I started by walking a half-mile pre-op, then a mile, then another.... I now walk a brisk 4 miles daily in my hilly neighborhood on days when I'm not walking the golf course.  If I'm traveling and can't exercise, I double-down the next day to make up for it.  I burn a minimum of 500 aerobic calories daily; if I'm not sweating at the end of my walk, I haven't walked hard enough.  If I hurt, I take a pill.  I EXERCISE EVERY DAY - oh, I said that already - so I must think that's important, huh?
SUPPORT:  I'm indebted to all those who love me who have been so supportive of my journey - my family, my neighbors, my golf buds, everyone has been so great; what a wonderful thing to share with all of them. 
I believed 100% in the program that I signed up for - the surgery, the nutrition, the exercise.  I also believed that 95% of the "program" was in my hands once I left the hospital - so I took charge of my life and made it happen - every single day.  I'm thinking as I read this forum and others, look, I'm 65-years-old - if I can do this weight-loss thing, then I'm pretty sure most people who have WLS can also reach their goals.  It takes discipline and consistency and support and hard work and sweat; a lot of sweat.  It's not easy.  It is worth it.
Got to go to bed now; tee-time is 6 a.m. tomorrow - that will be another 7+ mile walk in the woods - bought new driver today and I'm anxious to test it out.  Life is good for this ol' geezer.
Pop-Pop (pix on profile)

i was back from the hospital, on 16Th June . a day before my birthday.(17 Th June) . the dac suggested for me to stay back for a day more , but i just wanted to get back home . cause i have not seen my daughter for 3days, and it was killing me , and as i stepped in the home , what a warm well come i got from her , and she had so many stories in store for me. i am blessed to come back home to her. thank you god .

in the hospital:

the room:
i went to the hospital to get admitted on 13Th June evening, got the room , but it was twin sharing , we placed a request to get us a single room as soon as possible. they said it will be possible only by mid night , as mother was staying the night with me i know the stupid sofa they provided was not going to be comfortable for her,to sleep . so i said to the nurse incharge , when ever even in the middle on the night we will be ready to change the room , and thank god we got the room by 2:30 am in the night. it was a very comfortable and spacious room. they measured my weight in  and i was 114 kg so i went down from 119kg to 114kg on liquid diet. yay......

preparing for surgery 14Th June:
the changed me into a hospital gown early in the morning on the 14Th June. the gown they first gave me was not big enough for me , then they finally found an XXL for me. they started the IV and i was shifted to the OT floor at 11:15 , and had to wait in the stretcher for more then half an hour.

the OT:
i was wheeled in the OT at 12:15pm. the team of anesthetist's were the first to introduce themselves to me. and were jocking around to make me feel comfortable. one of them asked me ,that my surgeon has told them, that i have done a lot of research on the surgery.so he asked me what have i researched about the anesthesia," please enlighten us"
so i told them that it is the only thing i didn't research at all . so they asked why  to which i said "because i trust you guys totally " they all started laughing ,although i wanted to say " i didn't think it was as important." but i knew it could have had bad out come , i was already in the OT. after all.
they took my gown off ,and put my both hands straight and i guess they put in the IV , and when i was out i have no idea.

the recovery room :
when i woke up , i was in the recovery room , and was in pain ,my vision was blurred, i tried to make sound from my mouth to call the doctor in that room , he came and i told him i was in pain , i saw he went and called up some one , and came and gave me a shot, and in some time i started to feel like vomiting,  i again tried and called the doc to tell him , he again made a call , and gave me another shot , but the discomfort was still their , and i could feel my whole back was stiff, later i came to know it was about 8:30 pm then, so i was in the stretcher for hours now , that's my back was so tiff, they have put a leg compressor on my both legs to keep of the blood clots, i was shifted to my room at 9:15 pm in the night . it was a very long day for me , and for my family ,who were stressed over me .
the whole night i was suffered because of my back , kept on calling the nurse to put pillow under my left side then my right side. my husband was their with me in the hospital through out the night. he too took good care of me.

the surgery has gone well, no complications have happened. the recovery in the hospital was good .the nursers were exceptionally good . and took good care of me.

rest later

Your body is going through Ketosis...It is a good thing.  It happens with rapid weightloss.  Urine gets darker and you may see the symtoms below. The other symtom that is normal is the strange taste in your mouth which taste like lighter fluid...because it really is lighter fluid...acetone being released.
What is Ketosis?

Ketosis is the name for a state many people go through when starting a low-carbohydrate diet. In involves a loss of fat and it happens because, in the absence of sugar, the body will break down fat to use as fuel.

This fuel is known as ketones, and the process of creating ketones in the liver and the body's use of them is called ketosis.

Understanding Ketosis Symptoms

You can actually develop ketosis symptoms that will let you know this is happening in your body. For a lot of people who begin a low-carb diet, this seems to happen three or four days into the process.

Some ketosis symptoms include:

• Tiredness or fatigue
• Headache
• Feeling thirsty all the time
• Bad breath
• Metallic taste in the mouth
• Weakness
• Dizziness
• Nausea or stomach ache
• Sleep problems

Ketosis symptoms usually last for several days—up to a week in some people—until the body is used to burning fat instead of glucose. The levels of ketones in the body (which can be measure through a urine test) will go down, but that does not mean that you are no longer losing weight. It simply means that your body has found balance and is no longer producing excess ketones.

Sometimes low-carb dieters never seem to reach ketosis, or at least never have the urine test strips indicate excess ketones (the strip turns purple when there are excess ketones). This could be because exercising has used up the excess ketones or the urine is diluted from drinking a lot of water. This doesn't mean these people aren't burning fat, just that they aren't registering as technically being in ketosis.

http://www.obesityhelp.com/forums/vsg/4397555/Blast-off-fat-way-faster/

a fellow vsg'er posted this ,found it very intresting :

Blast off fat (way) faster

From: http://shine.yahoo.com/channel/health/blast-off-fat-way-faster-2492233/

by Health.com, on Thu Jun 2, 2011 11:17am PDT

By Myatt Murphy

Tired of plugging away at the gym without seeing the pounds disappear? We found simple tricks that will transform your usual regimen into the ultimate fat-blasting routine. Whether you use just two of these strategies or all seven, our insider tips will help you get the calorie-burn you deserve.

1. Know this: “You’ll be able to comfortably work out longer and harder if you’re cool,” says Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico. “Being too hot stresses your body out, so you don’t perform as well.” Translation: You burn less fat.
Do this: When exercising at home, put a fan in front of your workout area. Hitting the gym? Wait to use the treadmill that has a fan built into the console.

2. Know this: “Wearing a heart-rate monitor makes it easier to burn more body fat by showing just how hard you’re really working,” Kravitz says. “Keeping your heart rate in the right zone prevents you from slacking off, so you make the most of every minute.”
Do this: Invest in a heart-rate monitor and wear it every time you exercise. We love Life Fitness’s new Dual Watch and Heart Rate Monitor ($60; at CVS stores nationwide). It’s simple to program and use. It doesn’t require an uncomfortable chest strap—just touch the face with your fingertips. And it comes in a variety of sizes too.

3. Know this: “Warming up for five minutes before each workout helps you lose more weight,” says Heather Dillinger, an IDEA Health and Fitness Association elite-level personal-fitness trainer. “It not only makes your muscles more pliable but also increases their range of motion, so you end up using more muscle fibers as you exercise.”
Do this: Choose a warm-up routine that hits all of your muscles, not just your legs. The easiest option: Do three to five minutes of low-intensity walking while pumping your arms back and forth.

4. Know this: “Saving your energy for the end of your cardio workout may prevent you from losing as much weight as you can,” says metabolism expert Dixie Stanforth, of the department of kinesiology and health education at the University of Texas at Austin.
Do this: Instead of starting out slow and then finishing up strong, do your high-intensity cardio early in your workout. After doing your warm-up, try exercising at a high intensity for 15 minutes before slowing down to a more moderate pace for the last 15 minutes.

5. Know this: “Two smaller workouts can be more effective than one,” Stanforth reveals. That’s because every time you do high-intensity exercise, your metabolism stays revved for an hour or more afterward. Splitting up your workout boosts your metabolism twice, giving you additional calorie-burning time from the exact same routine.
Do this: Divide your workout into two smaller, high-intensity sessions—preferably, doing one in the morning and one at night.

6. Know this: If you’re convinced that you’re melting fat while exercising, you’ll make a mind-body connection that will actually help you lose fat faster, Dillinger explains. In a 2007 Harvard study, participants who believed they were getting a good workout showed greater reductions in body fat than subjects who performed the same activities but didn’t feel like they were really exercising.
Do this: The next time you do anything active, remind yourself every few minutes that you’re giving it your all. This little mental move may motivate you to push yourself harder, leading to even greater fat loss.

7. Know this: “The less time you rest between sets when strength training, the more calories you’re likely to burn,” Dillinger notes. “Keeping rest periods short keeps your heart rate at a higher rate, which naturally increases the number of calories you’re using.”
Do this: The best rule of thumb is to take only a 30-second break between sets (meaning you’ll need a watch with a second hand).

Quick exercises to help get rid of bat and bingo wings...

To get you started, try out these simple exercises to start trimming that underarm fat and get rid of those bingo wings!

• Hold a small weight in one hand (if you don't have a free weight, use a bag of sugar), and then extend your arm straight out. Lift your arm slowly, raising the weight towards your shoulder. Keep going until the weight is above your back, and then reach back as much as you can without putting too much strain on your arm. Hold it for as long as you can – you should feel it all along your underarm (a sure sign you're targeting bingo wings!).
• When you're out and about, carry a full bottle of water with you and occasionally lift it above your head (when nobody is watching!). You may even want to purchase a pair of wrist-weights to banish bingo wings.
• The bingo wing buster. Lie on your back with your arms above your head on a bed or sofa so that your head is at the end and your arms dangle over the edge (above your head). Holding a light weight, you can then lift your arms slowly upwards, and then slowly back down to the ground.
• Simple bingo wing weight training. When you're watching the TV or have a spare moment, grab a couple of weights (or bags of sugar) and slowly lift them up and down. You don't need to do this quickly – but it's good to repeat the motion at least 20 times every time you do it.

i found theses post very inspirational

by usaf wife 
http://www.obesityhelp.com/forums/vsg/4395955/2-year-post-op-and-pregnancy-update-Pics-VERY-LONG/#36345863

by blair94
http://www.obesityhelp.com/forums/VSG/4392288/1-Year-Surgiversary/

by brownblonde
www.obesityhelp.com/forums/vsg/4391501/ONE-YEAR-100-113-2lbs-Lots-of-pics-its-a-book/