Get An Effective Laparoscopic Adjustable Gastric Banding Surgery from Winnett Specialist Group

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Top 5 Ways To Lose Weight
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Eat High Protein Meals

• A high protein diet for weight loss is popular
  for a reason. It works. Protein is a
  macro-nutrient (along with carbohydrate and fat)
  that increases feeling of fullness. The golden
  rule of weight loss (particularly after weight
  loss surgery) is Protein First. Always choose
  the protein component of a meal first then add
  the veg/salad and finally a high fibre
  carbohydrate.

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• The perfect portion of a protein food is about
  90g. High protein foods include eggs, red meat,
  poultry, fish, nuts, seeds, legumes and dairy
  foods (yoghurt/milk/cheese).

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Track Your Calories

• For weight loss, the average adult should stick
  to about 1200 calories per day. The easiest way
  to track this is to keep a food diary in an app
  that will calculate and track calories for you.
  While this can be time consuming and difficult to
  maintain long term it is a great way to educate
  yourself about nutrition and your own dietary
  habits.

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• Try tracking calories for the first month of
  weight loss then cut back to intermittent
  tracking for 7 days every 2-3 weeks. This is a
  self-monitoring tool that will keep you on track
  to achieving your goals and offers a nice
  alternative to fixating on the scales.

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Avoid High Energy Drinks

• Liquid calories are a sure way to never reach
  goal weight, so pay just as close attention to
  what youre drinking as to what youre eating.
  High calorie fluids can be detrimental to weight
  loss because they dont provide a proportional
  level of satiety to the energy consumed.

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• For example drinking a fruit juice will not fill
  you to the same level as eating a tin of tuna,
  yet the fruit juice is higher in calories. Water
  is always the best fluid choice. Aim to drink
  2-3L of plain water daily and limit high energy
  drinks such as fruit juice, alcohol, soft drink,
  sports drinks, energy drinks and protein shakes.

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Eat Slowly

• Aim to take 20 minutes to finish every meal.
  Eating slowly allows you to better stay in touch
  with satiety cues. When eating quickly, its
  common to finish everything on the plate then
  feel overfull afterwards. Slowing down allows you
  to recognise feeling full before you reach
  stuffed full!

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• This is an effective strategy for portion control
  without starving yourself and is crucial for
  those with a gastric band to ensure comfort at
  meal times. To slow down your speed of eating try
  timing yourself, using small cutlery, taking 10c
  piece bite sizes, chewing every mouthful to a
  paste before swallowing and sipping water between
  mouthfuls.

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Exercise Daily

• You will not lose weight without exercising
  regularly. While it is true that 80 of weight
  loss is about the food, without exercise youre
  more likely to struggle getting the food part
  right. The mindset and health benefits of
  exercise are undeniable. The best time of day to
  exercise is first thing in the morning, before
  breakfast and before excuses can get in the way.

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• Aim to exercise for 30 minutes daily comprising
  of a mix of cardio and resistance training (on
  different days). The hardest part of exercising
  is getting going. Once youre out there it will
  always feel great. The sooner exercise becomes a
  non-negotiable part of your daily routine, the
  sooner you will see weight loss results.
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