JOURNEY BACK TO ME: this journey began over 7 yrs ago...it's been an amazing journey with MANY "ups"....but lately a few "downs"...but all in all - it's worth every step! “It's not the situation ... It's my reaction to the situation” -Robert Conklin
Monday, November 12, 2007
Sunday, November 11, 2007
JOURNAL: Put Away Childish Things
"When I was a child, I spake as a child, I understood as a child, I thought as a child: but when I became a man, I put away childish things." ~1 Corinthians 13: 11
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WHAT was Paul talking about.... ??
He couldn't be talking about toys, dolls, games - I'm sure he's talking about anger...cruelty...judgement...jealousy...spite - all the childish emotions that we lose ourselves to...that we REACT to - those emotions that hurt ourselves and hurt others. All of which gains nothing - and loses a lot.
But it seems many 'People of Today' like the drama...thrive off of it...they thrive off of being rude....'shooting from the hip' w/o thinking of others feelings. Maybe it's those sad country songs...all the 'reality TV....fighting and bity-ness....and even just the plain ol' 5 o'clock news! Do we turn away from it all - give it up - shrug it off ??
According to Dr. Christine Northrup (author of: The Wisdom of Menopause)
Three things that make you feel better than drugs or alcohol or sugar:
- exercise
- meditation
- sex
Much better to begin to apply our understanding of system ideas to our life, our interests. The point is, there are reasons for putting away childish things, and when we understand these reasons, both theoretically and personally, practically nothing will be able to stop us from putting away those things that are delaying our evolution, interfering with our deepest intents.
Only apparent change comes from without—whether that "without" is society, or our false personality. Real change comes from within.
"Brethren, be not children in understanding: howbeit in malice be ye children, but in understanding be men." ~1 Corinthians 14: 20
Monday, October 22, 2007
Saturday, October 20, 2007
JOURNAL: October 20th/ 2007 - 18 mos PostOp
Tuesday, October 16, 2007
JOURNAL: "Pre-Bariatric Surgery weight loss..."
- "Obese patients who lose up to 10 percent of body weight before bariatric surgery have more rapid postoperative weight loss?? "1
I didn't lose ANY weight before my surgery....and although, I think that it's a good idea - I think this is a rediculous quote...and I am living proof that's it most likely not true. By my one year surgi-versary I had lost over 77% of my excess weight...now, 18mos post op....I've lost 86% of my excess weight!
According to an online article....it's seems to think differently:
- "Those who lost more than 10 percent of their excess weight before surgery were more than twice as likely to have lost 70 percent of excess weight one year afterward, compared with those who lost between none and 5 percent of their excess pounds before surgery."2
BLAH BLAH BLAH!!! I really hate this sesational crap-o-la...
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ANYWAY...it's not about a "formula" - it's about working hard...learning about nutrition...practicing a good exercise behavior...making good choices...having self-control...and being authentic with your inner self and WHY you got to became morbidly obese in the first place!
1 & 2 - United Press International; "Pre-bariatric surgery weight loss helpful"- Published: 16, 2007 at 5:17 PM
Saturday, October 06, 2007
JOURNAL: "Losing 158 pounds has been a JOURNEY..."
....and a DREAM!! Losing a 158 pounds has not only been a journey...but an adventure.
It has been a time to be authentic...a time to be honest...not only with myself, but with those around me.
It has been a pilgrimage of walking thru many years in and out of obesity...trusting God not only for the trek - but the pathway - and getting real about "Health & Wellness."
To me, Health & Wellness is three sided triangle...balanced perfectly on each side...there can be no unity in the equation unless you look at them & deal with them each equally.
- - weight & exercise
- - food & nutrition
- - my "thoughts & feelings"...
truly began - "Good" resulted in facing the pain. His word stood firm - For years, I hid inside myself with my weight issues - or my denial of my ‘weight issues’....once the weight started melting off, God showed me the deeper fights I had to face. "SAY WHAT?!"
It is not about "DIET" or "FAT FREE" - & I needed to understand more about food & nutrition... and make sure I understood 'what' and 'why' certain foods were better choices than others. Thru this journey I found that a regimen of whole foods, nutritional supplements, fasting and ‘functional’ exercise could be the choice for my new life.
Although I’d love to say that "did the trick"....it didn’t....it only opened my hearts door wider. And honestly...this is where my journey toward wholeness & freedom began. Only when I began to face the truth and stop avoiding the pain was I able to identify the smallest childhood pain - that to some might seem insignificant - but to a little 6 yr. old mind - was HUGE.
By facing this truth about myself...and letting God take me there, I found that I trusted Him more and more with my feelings.
This is where my healing began....and HIS truth....My Lords Word came alive -
- "And we know that in all things God works for the good of those who love him, who have been called according to his purpose." ~Romans 8:28
No matter what you’re dealing with....if you have the courage to stand with authenticity in the pain you are facing - you will move beyond it to freedom and the fulfilment of your dreams.
Sunday, September 16, 2007
Finding your Style when you lose Weight!
This IS a Weight Loss dilemma not only a WLSurgery dilemma! Get to know your new body...and what looks good on you - NOT JUST what fits!
~Deborah
Wednesday, July 25, 2007
Be Brave...walk each day as it comes...minute by minute!
I love this quote....
Monday, July 23, 2007
Monday, July 16, 2007
JOURNAL: Usana....
- Lost the Cravings—it helped reduce carbohydrate cravings with the low-glycemic bars...and they were soooo delish!
- Lost the Pounds — I dropped nearly 7 pounds!!! (6.8#'s...and I've been on a stand-still....and now...continue to lose!)
- Jump-start to getting back on track with my healthy lifestyle — in hopes that I can lose that last 30#'s.....
- FOUND the initiative to the "New Me"— Helped me discover a smart simple plan....that leads me to a lean, healthy, and energetic person inside of me! Just what I needed!!!
Sunday, June 24, 2007
JOURNEY BACK 2 HEALTH & A Journey Back to Me....
Being nearly 200 lbs overweight & classified "Super Morbidly Obese" - as well as being the mother of a 2 year old (at the time) - got me to looking at not only what my weight was doing to ME...but to my husband and daughter as well.
Because of the severity of my obesity, my health needs, & my past diet failures - I decided that weight loss surgery was the best choice for my life - and my future. In making this decision I felt "free" - but also a deeper sense of responsiblity than I ever have before.
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The next months were filled with preparations for my surgery...but I also spent a significant amount of time looking deeper into health and wellness. I figure if I was going to be putting a smaller amounts of food in my body - I would need to understand more about food than ‘fat free" or "diet"...and make sure I understood what and why certain food were better choices than others. Thru this research I found that a regimen of whole foods, nutritional supplements, fasting and functional exercise would be the best choice for my new lifestyle.
I was introduced to USANA by my sister Kathy... and I’m sooo thankful. Not only for my cellular health...but also the business opportunity. My husband and I live in NYC...and he is a student, while I am freelance designer...when I heard about the simple structure & the tax advantages - we knew that we had to get into the business. USANA is a company that cares about people, and the structure of our business has brought our entire family together - working our businesses together- what FUN!
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I still have about 40 pounds left to lose until I reach my goal. And because I am 16mos. post op from my surgery... the weight loss is 80% my behavior & 20% the surgery. I have to eat right and exercise to get these last 40 lbs off.
The weight loss success formula I am using- starts with RESET Pack (inside there are instructions that will explain the whole plan).... and then maintains with an order of one bottle of Essential Vitamins (a must!), two boxes of bars and six cans of Nutrimeals. This is about a months supply and everything has a thirty day money back guarantee.... so, try it risk free! This is not like any other "shake diet" I have ever tried. This program has kept me full, energized, and will help you accomplish your weight loss goals too!
I’m excited to share with you USANA Health Sciences they formulate an exceptional, science-based nutritional and personal-care products. However, inferior manufacturing can destroy even the greatest product formulations. For this reason, USANA manufactures its own nutritional supplements, and voluntarily meets Pharmaceutical Good Manufacturing Practices (GMP). Pharmaceutical GMP standards are far more stringent than the food GMP requirements set by the U.S. government for supplements. Because of this high quality standard- I have found USANA the best choice in nutritional supplements. Especially, for me, being a weight-loss surgery patient who needs the highest quality of nutritional supplements in my everyday maintainence plan.
Saturday, June 23, 2007
Saturday, June 16, 2007
The Same "Little Black Dress....."
Monday, June 11, 2007
Weight Loss: How Many Pounds? How Many Calories?
I found a blog about what it would take to lose a pound of fat. It seems that is a popular way to gauge the enormity of what all of us are doing here.
This site calculates more information than you'd probably wanted to know about just what you have accomplished.
1 pounds is the average weight of 0.53 quarts of water.
To lose that amount of fat would mean to burn 3,500 calories! That is the equivalent of 0.13 gallons of gasoline.
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Below is 1 pound converted to other forms of fuel.
3,500 calories is equivalent to:
- 0.13 gallons of gasoline, or
- 1.33 pounds of coal, or
- 1.73 pounds of oven-dried wood, or
- 0.23 gallons of propane
This amount of energy would ...
- Brew about 10 pots of coffee, or
- Light a 60-watt light bulb for 68 hours ( 3 days = 0.03 years)
Cutting 3,500 calories is the same as saying "no" to:
- 44 apples, or
- 35 bananas, or
- 206 cups of cabbage (whew!), or
- 24 baked potatoes, or
- 44 large eggs, or
- 29 cups of 2% milk, or
- 3 pounds of ground beef, or
- 40 glasses of wine, or
- 11 Snickers bars, or
- 15 Clif Bars ( 19 Luna Bars), or
- 25 cans of Coke, or
- 21 pints of Guinness beer, or
- 7 Big Macs, or
- 7 Quarter Pounders with Cheese, or
- 5 Whoppers, or
- 11 Subway 6" Oven Roasted Chicken Breast sandwiches, or
- 21 Taco Bell crunchy tacos, or
- 15 slices of pepperoni pizza from Pizza Hut
- What it Takes to Burn 3,500 Calories
To burn 3,500 calories, a 190 pound male would have to:
- Backpack for 6 hours (0 days) nonstop, or
- Walk for 13 hours (1 days) at 3 mph straight, or
- Walk 40 miles (25 kilometers), or
- Bike for 10 hours (0 days) at 10 mph, or
- Bike 101 miles (63 kilometers), or
- Play basketball nonstop for 6 hours 0 days), or
- Play billiards for 16 hours (1 days), or
- Go bowling for 14 hours (1 days), or
- Stay on the golf course for 10 hours (0 days), or
- Spend 5 hours (0 days) playing competitive football, or
- Jump rope for 4 hours (0 days) straight!
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To date I've lost 150 pounds -
the average weight of a 20-year old male.
To lose that amount of fat would mean to burn 525,000 calories! That is the equivalent of 16.94 gallons of gasoline. Humans, however, are far more efficient than cars, getting about 912 "miles to the gallon". If you could dump this many calories into the tank of a Honda Civic, you would be able to drive it about 576 miles before running out of gas!
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150 lbs. converts to other forms of fuel or 525,000 calories is equivalent to:- 16.94 gallons of gasoline, or
- 187.55 pounds of coal, or
- 260.45 pounds of oven-dried wood, or
- 22.94 gallons of propane
This amount of energy would ...
- Brew about 1,464 pots of coffee, or
- Light a 60-watt light bulb for 10,169 hours ( 424 days = 1.23 years)
Cutting 525,000 calories is the same as saying "no" to:
- 6,563 apples, or
- 5,250 bananas, or
- 30,882 cups of cabbage (whew!), or
- 3,621 baked potatoes, or
- 6,563 large eggs, or
- 4,375 cups of 2% milk, or
- 378 pounds of ground beef, or
- 6,034 glasses of wine, or
- 1,625 Snickers bars, or
- 2,188 Clif Bars ( 2,917 Luna Bars), or
- 3,777 cans of Coke, or
- 3,088 pints of Guinness beer, or
- 1,067 Big Macs, or
- 1,019 Quarter Pounders with Cheese, or
- 750 Whoppers, or
- 1,591 Subway 6" Oven Roasted Chicken Breast sandwiches, or
- 3,088 Taco Bell crunchy tacos, or
- 2,234 slices of pepperoni pizza from Pizza Hut
What it Takes to Burn 525,000 Calories
To burn 525,000 calories, a 190 pound male would have to:
- Backpack for 869 hours (36 days) nonstop, or
- Walk for 2,011 hours (84 days) at 3 mph straight, or
- Walk 6,034 miles (3,772 kilometers), or
- Bike for 1,522 hours (63 days) at 10 mph, or
- Bike 15,217 miles (9,511 kilometers), or
- Play basketball nonstop for 837 hours 35 days), or
- Play billiards for 2,431 hours (101 days), or
- Go bowling for 2,027 hours (84 days), or
- Stay on the golf course for 1,522 hours (63 days), or
- Spend 677 hours (28 days) playing competitive football, or
- Jump rope for 639 hours (27 days) straight!
You would have to walk the length of England about 10.14 times to burn 525,000 calories.
How Long it Will Take?
The range for safe weight loss is about 1 to 3 pounds of fat per week. It could take anywhere between 50 to 150 weeks (12 to 35 months) to safely and reasonably lose that amount of weight.
A great place to start your journey would be with our series called "10 Fat Mistakes" It shares the ten most common mistakes people make and how to overcome them.
Wednesday, June 06, 2007
Tis the Season...
Saturday, June 02, 2007
Pièce de Résistance: "The Inner Work"
- What's my consistent complaint? (like my eating or my weight)
- What's my assessment?? (what's going on??)
- What choices am I making? (acknowledging that I am in control - it is my choice or decision -good or bad- I'm not in a trance being 'pulled in' - it's not something that is just mysteriously 'happening TO ME')
- What am I "getting out of it?" (It's easy to believe that the problem is my eating or my weight - but it's not....it's all about what I 'get out of it'....my pay off!)~ TO CONTROL...OR AVOID BEING CONTROLED
~ BEING RIGHT...
~ JUSTIFY MYSELF OR MY FEELINGS
~ AVOID LOOKING AT A DEEPER HURT OR PAIN - What is the cost? (When I am consciously or subconsciously getting something out of my complaint there is a cost....often several....here are some I experience.)~ LOSS OF SELF or SELF-EXPRESION
~ LOSS OF HEALTH or VITALITY
~ LOSS OF LOVE or CONNECTEDNESS
~ LOSS OF FULLFILMENT or SATISFACTION
- pièce de ré·sis·tance (pyĕs də rā-zē-stäNs') n., pl. -a French term, translated into English literally as "piece of resistance", referring to the best part or feature of something , a showpiece, or highlight. Literal translation of the phrase, however, fails to define it. The phrase gives the sense that the referred-to element is the defining essence of the whole, that part that makes it memorable or gives it its unique character. An outstanding accomplishment or the principal dish of a meal.
Saturday, May 19, 2007
13 Month PostOp...
Thursday, May 17, 2007
MYTH: Carbonation stretches out your pouch
"It doesn't stretch your pouch as is. But, the temporary expanding feeling can interfere with the eating and drinking you must do for your pouch. The true trouble with carbonated drinks is, many of you were *addicted* to it, and it often triggers cravings. Some surgeon says it stretches your pouch because that is easier to understand for you, and easier to relate. I say, stay off the stuff, but, keep just one can in the fridge for an "emergency". Often, just knowing that it's there when you can't resist your craving any more, will actually help you resist the temptation." This quote was Originally Posted by DocSanae on RENEWED REFLECTIONS BOARD
IMPRINTING: noun - a learning process in early life whereby species specific patterns of behavior are established
So...in the last 6 mos. I've done some VERY deep soul searching & internal emotional healing. - I've become VERY aware of what is going on for me when I "crave" a soda. There is so much around the imprinting... and just like an
- AIR SUPPLY song can muster up a feelings for me of new love from Jr. High....
- SODA musters feelings of me wanting to have pizza, chips, burger, fries & Taco Bell!!
Funny enough...I think these are all things I'd eat with soda when I was in my adolescent years...and incidentally when I began my bad behaviors of my eating disorder. I continued these behaviors thru the years...
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I have heard of many couples splitting after WLS....but I wonder if that is b/c of the insecurity in the mate - OR our "new found confidence"??? I'd be likely to believe that it is a combination of the two....
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I just wonder if as we are loosing weight...if WE feel disappointed that we are not given the accolades we need for our accomplishments...for our self-esteem...and our journey. And when we don't get that from our mate/partner...we contribute to their insecurities if we don't tell them...or talk to them about it.On the other side....this is a blow to the gut to our mate too. I think it's necessary that THEY go thru some sort of counseling for themselves....OUR LIFE CHANGE effects them too...and I believe if they do not go thru the 'emotional & mental' changes of life deals them with our weight-loss and new found self-esteem and confidence that may be difficult for them.One thing I have to CONSTANTLY remember is...as I gained weight - my husband dealt with my obesity in a 'certain way'...and now that I'm thin...he has to deal with that AS WELL.... This is NOT ONLY my journey....but the journey of my entire family! Just as my weight affected my life...it affected my husbands and daughters life. The same is true of my weight - loss.....
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I'm still processing thru all of this....PLEASE KNOW, this is not directed to ANYONE in particular...just my ramblings of fluid thought & how I am processing my own journey with my issues with my Spouse.
Tuesday, May 01, 2007
A Word to the NEWBIE of WLS...
Friday, April 20, 2007
One Year SURGIVERSARY Pictures...
(CLICK on the photos for larger view...)
Thursday, April 19, 2007
JOURNAL: One Year Surgiversary!
Saturday, August 13, 2005
Wake-Up..."Wake-Up Call...."
I’m ready to go and get the information to get started with weight loss surgery. Today was my daughters 2nd birthday…there are SO many things I currently hold back, or miss out on. Her god-mother was sooo fun with her today at Chuck E. Cheese’s….
In the play arena at Chuck E. Cheese’s they have a huge crawl tube attached to the ceiling….the kiddos climb up these obstacle ladders…and then crawl thru these tubes that maze thru on the ceiling. I would NEVER be able to let her enjoy that…thankfully her godmother is soooo fun and adventurous! It rang home in a pain to my heart how my weight can subtly affect my two-year-old RIGHT NOW!! I don’t like to take her to the park – for fear if she runs too far from me I won’t be able to run after her. No more – I’m calling MONDAY!!!
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I remembered this blog when I was looking thru the pictures we took today on my Surgiversary. My sweet Husband came home from school in the afternoon today....and we first took Isabella to the park together...and then all went out to dinner!When we got home...I saw russ had taken a BUNCH of pictures of Isabella and I playing 'tag/chase' on the jungle gym playground....These pictures are soooo precious to me....they are not very good quality....but I love them!
Another reason that drove me to WLS was I never wanted to take 'Bella to the park when she was little b/c I was afraid if she ran faster than me - that I wouldn't be able to RUN after her - to keep her safe and from danger! Now...I not only could do that - but, I can Run and PLAY!! Praise GOD....my daughter is going to have a Mommy that can play....I love that for her! I love this picture of us playing tag....and then there is more where SHE is chasing ME!! Today was such a wonderful day....and evening with
my family.... PRAISE GOD for this surgery...and all the will power he's given me this year...and the success!
I've lost 143.6#'s in 12 months....
Monday, March 19, 2007
JOURNAL: March 19th - 11 mos. PostOp
Friday, March 16, 2007
The EYE BALL: Spring Semi-Formal
We had a wonderful evening....I especially loved that I got to dress up and go out on a REAL DATE with my sweet hubby!
We went to a little place in NYC's Little Italy called Sal Anthony's S.P.Q.R. - it was a beautiful place...the appitizers were amazing. But the entree was not the best - but I think that was because they were preparing for a HUGE group of people! I loved it...we had such a nice evening....we DANCED! How fun was that....
This is nearly my 11mos. post op anniversary...this month has been a little hard because I am "officially" on a Stall....I've only lost 1.2#'s this month...I would be lieing if I said I wasn't a little disappointed. I'm trying to keep my spirit up....and still hoping that I will plug thru losing the last 50 or so pounds. But for now...I'm enjoying life...and celebrating feeling beautiful and energetic!
Weight loss surgery and brain decline
Weight loss surgery and brain decline
Bariatric and lap band surgeries are getting rather popular.Post surgery, folks consume a very limited amount of calories. Essentially, you’re shrinking your stomach size to that of a two year old. Of course you haven’t shrunk your nutritional needs to that of a two year old.
A study published this week in the Journal of the American Academy of Neurology points out numerous folks are experiencing memory loss and confusion as well as muscle coordination problems and vision problems.
They are tying the symptoms to lack of nutrition for the brain and nervous system – mostly B vitamins.
There have been other reports as well regarding brain functionality after weight loss surgery.
It’s basically mal-nourishment, whether you’re talking about a skin draped over bones person in a third world country, or a post-surgery “fluffy” person. The body still requires nourishment to function and rebuild itself.
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This entry was posted on Fri, 16.Mar.2007 at 9:15 am and is filed under Nutrition, Obesity, Health. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Tuesday, February 20, 2007
CARBOHYDRATES: Nutrition Notes
You may not really think of carbohydrates as brain food, but glucose, a simple form of carbohydrates, provides nearly all the energy your brain uses everyday.
Let's take a look at some carbohydrate basics:
- Carbohydrates are composed of carbon, hydrogen and oxygen - carbo meaning "carbon" and hydrate meaning "with water."
- Dietary carbohydrates include simple carbohydrates (the sugars) and complex carbohydrates (the starches and fibers).
Simple sugars include:
- Monosaccharides - glucose, fructose (fruit sugar) and galactose.
- Disaccharides - sucrose (table sugar), lactose (milk sugar), and maltose.
Complex carbohydrates include:
- Polysaccharides -which are starches (grains, legumes, tubers such as potatoes)
- Fibers -(cellulose, hemicellulose, pectins, gums, lignan, and mucilages such as guar and carageenan). Fibers are not digested by human digestive enzymes and don't provide calories.The main role of carbohydrates in the diet is to supply energy. Carbohydrates are the best source to fuel muscles and promote healthy hearts. Fiber helps lower blood cholesterol, prevents constipation, maintains a healthy digestive tract and provides a feeling of fullness, which is the most immediate benefit that helps prevent overeating.
Tips for choosing carbohydrates:
- Choose whole-grains, including whole grain breads, cereals, rice and pasta.
- Include five to nine servings of fruits and vegetables daily.
- Choose 1% or skim milk and low-fat milk products, such as yogurt, cottage cheese and cheeses.
- Eat more legumes, such as beans, peas and lentils.
- Limit sugars, such as table sugar, corn syrup and honey, which promote cavities and may displace needed nutrients and fiber and contribute to obesity.
Monday, February 19, 2007
JOURNAL: February 19th - 10 mos. PostOp
You Can click on the picture for a Larger look....to read the labels.
I still have 47#'s until I am at goal...but now that I'm under 200#'s and in a 'normal size' (14)...I feel very proud of myself...and all my hard work.Tuesday, January 30, 2007
ONDERLAND!!!
Thursday, January 25, 2007
My New Hair....
I really love it...it's short...but still 'sassy!'
Monday, January 22, 2007
Saturday, January 13, 2007
Friday, January 05, 2007
To Diet or Not To Diet....
Wednesday, January 03, 2007
How Many Calories Do I Need?
Many people who have had weight loss surgery wonder how many calories (kcal) they need each day to reach and maintain a healthy weight. If you are not far out post-WLS, your calorie intake will be minimal, and will be below your intake for weight maintenance. In those first few months after surgery, it is critical that you stick to the recommendations from your doctor and dietitian.
However, for reference, the basic recommendation for calories when trying to lose weight (without WLS) is that you take in 500-1000 calories less than your daily caloric requirement, as calculated from your present weight and activity level. The minimum recommended calories while on a diet are 1,000-1,200 kcal/day for women, and 1,200-1,600 kcal/day for men. Most of the popular diets aim for 1,500 kcal/day.
General Physical Requirements
Your basic caloric needs are determined by your weight and how active you are. Your ideal weight range depends on your height, and equates to a Body Mass Index (BMI) of 18.5-24.9 (median 22). But, in addition to your weight, you also have to consider how many calories you burn doing daily activities to determine how many calories you need to take in. Unless you are math savvy, you will need a calculator to figure it out. However, here’s a simple equation that will give you the general range by showing you how many calories you burn daily for each pound you weigh and your level of activity.
- Sedentary, seated during most of the day: 11-13.6 kcal/lb/day
- Moderate labor, on your feet most of the time: 13.6-16 kcal/lb/day
- Heavy labor, competitive or professional athlete: 16+ kcal/lb/day
The upper limit for heavy labor is not set because it is is variable, depending on the amount of activity. For example, an average heavy laborer uses anywhere from 3000 to 4500 kcal/day, depending on stature, while for very competitive professional athletes, it may go up to over 6000 kcal/day.
Another important note: Although they are on their feet much of the day, homemakers generally fall into the “sedentary” category. This is because the muscular distribution of women differs from men, so the expenditure level is lower for women. An inactive homemaker should use the lower end of the scale, and a very active housewife, the higher end. So, unless you are doing some pretty heavy housework daily for hours, go by the sedentary and not the moderate labor figures to calculate your daily caloric needs.
Example Calculation
The examples below are for someone who works at a desk job and is mostly inactive. For each scenario, the total represents the daily caloric requirement to maintain the individual’s current body weight. (Note: This does not mean that you should maintain this body weight, only the amount of calories it takes to stay at that level.)
- 5′5”, 300lb (BMI 49.9): 300 x 11-13.6 = 3300-4080 kcal.
- 5′5”, 150lb (BMI 24.96): 150 x 11-13.6 = 1650-2040 kcal.
- 5′5”, 130lb (BMI 21.5): 130 x 11-13.6 = 1430-1770 kcal.
Distributing the Calories
Of the foods that you eat, carbohydrates, proteins and fat are the major nutrients, called macronutrients, and the source of the calories you burn. The recommended dietary calorie distribution is:
- Carbohydrates: 45-60% (No less than 130g because of the brain/central nervous system requirements)
- Protein: 10-35% (At least 0.36g/lb/day)
- Fat: 20-30%
Calculating the Actual Amount of Each Macronutrient
To calculate how much you can eat in terms of volume of food, you have to convert the calories into grams. (After all, you can’t “weigh” the calories, they are a unit of energy.)
- Carbohydrates: 1g = 4 kcal
- Protein: 1g = 4 kcal
- Fat: 1g = 9 kcal
So, as an example, let’s look at a 1600 calorie diet, with the following distribution:
- Carbohydrates 50% = 800 kcal = 200g
- Protein 30% = 480 kcal = 120g
- Fat 20% = 320 kcal = 35.5g
An important point to note when going food shopping or planning your meal is that there are no “pure” foods that contain nothing but a single nutrient, unless it has been processed and refined, as in refined sugar. Just about every natural food contains multiple nutrients, so you have to choose the food by its major content. For example, rice—which is a major carbohydrate food—contains 77% carbohydrates, but also 6% protein, and 1% fat. With beef, depending on which portion, the counts are around 20% protein, anywhere from 5%-30% fat, and negligible carbohydrates.
Maintenance Mode
First things first, you need to ask your doctor/dietitian what your maintenance intake should be, and what the macronutrient balance should be. If you need to figure out by yourself how many calories you need, the most important point is that daily intake must equal your daily expenditure. If you eat more than you need, your body will stock up the extra. If you eat less than you need, you will keep on losing. Keeping that in mind, you will have a general idea of how much you can eat, and how to balance your food intake when you reach goal. If you make the right choices with your food, you may find that you can eat a fair amount (though not as much as when your weight was at its maximum) while keeping the calories low.
Calculating your daily caloric intake immediately after gastric bypass surgery and for long-term maintenance can seem confusing. But with practice, running the numbers will become second nature, and you will also be more familiar with the calorie count and nutritional values of your favorite foods. Remember to take one day at a time as you learn healthy eating habits post-WLS. May your journey be full of rewards for all your hard work.