Practice What is Preached
By: Kate BirdCategory: Obesity Related
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“ Setting an example is not the main means of influencing another, it is the only means.” — Albert Einstein
Undergoing weight loss surgery affects far more than the patient. Your family and friends must also live through the hospital stay, the healing of the incision(s), the increased energy levels, and, most importantly, the meal plan phases. Gastric bypass surgery is the only proven effective way for morbidly obese people to lose weight and keep it off, as long as the surgery is used for the intended purpose – as a “tool.” In order to achieve your goals of weight loss and weight maintenance, changes in behavior (diet and lifestyle) must be a lifelong commitment.
Support is critical in life, but it is especially important when going through the considerable challenges of weight loss surgery. Your family and other members of your household have agreed to support you on your journey. Therefore, give back that support.
We have come to understand that genetics plays a role in obesity, hence overweight and obesity run in many families. These families often share common dietary, physical activity, attitude, and lifestyle habits. For that reason, set an example for your family to help you maintain your lost weight. Failing to establish healthy habits for you and your family, especially your children, enables them to develop major contributory causes of obesity, such as unhealthy grocery shopping purchases, cooking methods, food choices, mind-set, and lack of regular physical activity. Be a healthy lifestyle helper, not an obesity enabler.
Albert Einstein once said, “Setting an example is not the main means of influencing another, it is the only means.” We all want our families to live healthy, productive lives free of illness and disease. Knowing that you are leading by example will help you stay aware of your actions, behaviors, dietary habits, etc. Your family will acknowledge your healthy behaviors and follow suit. With the entire family following a healthier lifestyle, it will make it more difficult for you to fall back into old, counterproductive behavior patterns. Remember, the key concept in being a role model is demonstrated behavior. In order to improve your health and the health of your family members, it is important for you to “practice what you preach.” There are several strategies you can use to help you be a positive role model.
The “Big” Screen
In many households, the television is turned on for the morning news and may not be turned off until it is time for bed. With the exception of homework, limit your family’s access to the computer, TV, and video games to no more than two hours a day, at most. Use the remaining time to be active. The potential for healthful activity is all around us, so there is no need to play organized sports. Some examples are: take a walk, play outside with the family pet, go to the local community center and swim, put on music and dance while you clean the house, park at the far end of parking lots at various stores, use stairs instead of escalators and elevators, if possible, etc. The main focus is to keep moving.
Quench that Thirst
According to a 2004 report by the American Beverage Association, 28 percent of all fluids consumed in the United States were soft drinks, which equates to slightly more than 52 gallons (555 12-oz. cans) per person. Have your family help you stay away from soft drinks by “kicking the habit” themselves. Make water your family’s beverage of choice. Water is a key nutrient that many of us fail to consume in sufficient amounts. Due to consumer demand, water is available in a variety of flavors. Crystal Light or other low-calorie, sugar-free flavored powders are also great additions to water if it helps you and your family drink more fluids. The potential problem with drinking liquid calories is consuming more calories than the body needs, which leads to weight gain. Moreover, having gone through weight loss surgery, you have become an expert of sorts on sugar-free, non-carbonated beverages. Spread the wealth of your knowledge to your family.
Hold the Fast Food and Delivery, Please
After working all day and/or running the kids around to all their activities, the last thing most people want to do is prepare dinner. Fast food or pizza may seem like an easy alternative, but it will also put you on the fast track to weight gain. An average meal including a cheeseburger, fries, and large drink contains more than 1,000 calories. Make fast food at home. For example, use pre-washed, bagged salad greens, and precut fruits and vegetables. Thaw meats the night before and use frozen vegetables to make a healthy family meal in less than 30 minutes. Studies indicate that home-cooked meals increase individuals’ consumption of fruits and vegetables and reduce fat and saturated fat intake. Family meals also foster relationships, enhance communication and understanding, improve table manners, and provide innumerable other benefits.
Early to Bed, Early to Rise
Studies have shown a relationship between lack of sleep and obesity. Children need at least 9-11 hours and adults typically need 7-9 hours. Lack of sleep creates an imbalance in hormone levels, which contributes to weight gain. Not getting enough sleep may also make you and your family too tired to exercise, too groggy to concentrate on the job or at school, and less likely to eat breakfast.
Remember the Most Important Meal of the Day
Breakfast is clearly the most important meal of the day because after a night of fasting (sleeping), the brain needs energy (food). Kick start your energy levels for the day with whole-grain cereal and fruit, yogurt and toast, one-minute oatmeal made with fat-free or low-fat milk, or hard-boiled eggs prepared the night before. Use peanut butter on toast instead of butter or margarine to pack in extra protein and healthy fats. Eating breakfast also jump starts the metabolism to help burn more calories throughout the day.
Stay off the Rollercoaster, Please
Having had weight loss surgery, you now understand the importance of regular meal spacing to fit in the foods you need each day. Regular meals are not only important for you, but for everyone. Spacing meals and snacks out every three or four hours helps regulate blood sugar levels, thereby preventing cravings. It also prevents most people from becoming overly hungry and overeating. Small, frequent meals are easier for the body to digest, which means those calories can be used as energy rather than stored as fat. Finally, it is also a nice way to give your metabolism a boost. Use fruits, vegetables, wholegrain breads or crackers, low-fat yogurt and cheese, etc., as snacks to help you and your family meet your goals.
These are just a few simple and manageable ideas to help you and your family stay on track and achieve healthier lives. It is very difficult to change behaviors, whether they are dietary or lifestyle, without changing your environment. This may mean doing some spring cleaning in your refrigerator and pantry or cleaning out the cobwebs that have nestled in the wheels on your family’s bicycles. Making an effort to focus on your family’s health will produce great rewards for all concerned.
Kate Bird is a registered dietitian and Nutrition Extension Specialist at West Virginia State University Douglass Institute.
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