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Weight Loss Exercise

Small Changes Make a Big Difference




Small Changes Make a Big Difference

First Step to Big Change

When you are trying to get motivated to get something done then the best place to start is with something small that you can build on. A great part of motivation is the small step that you need to do to get forward momentum and once you have that you are unstoppable, but how to make that first step?

First Step to Big Change

Well there are many ways to make that first step, Leo at Zen Habits says that you should just do the minimum possible, like 2 minutes of exercise. Another thing you can do is decide that you will drink 2 cups of water first thing in the morning, or eat a healthy breakfast of Oatmeal and a banana. You can decide to park in the furthest lot at work or get off a train one stop early.

The fact is you do not have to do all of these things just do one today and again tomorrow and then without saying anything to your resistant brain do one more of these things the next day, you now have two and the momentum is there. Three weeks from now you have turned you life around with a bunch of little changes that you would not even think are possible today.

This is the best way to start this one step at a time process. Do not even look at goals for this one just get ideas and write them down and then take the easiest one and do it today. Lets say you want to improve your health. You can probably come up with 50 things along the lines of stretch while watching TV tonight, or one of the above. If you want to spend less money you could think of a great dinner for tonight and make a little bit too much and have it for leftovers tomorrow, I love leftovers.

Example – How to be more Outgoing

If you want to be more outgoing and are afraid then maybe just make it a task to go out and get a latte tonight and sit in the coffee place for 10 minutes before you leave with your coffee in hand, or sit in a crowded dog park bouncing a ball (the dogs will follow the ball and the owners will follow the dog).

The fact is that just getting out there and making small changes is the only way to any goal. If you wanted to lose 100 pounds or do the Hawaii Ironman Triathalon there is no way that you could just start hard core training, you would have to start with small steps and work up. The human mind resists change so if you trick it with these small changes you will be successful before you brain figures out that you are changing.

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Green Detox Smoothie

Just made me a green detox smoothie. This thing tastes great and is really easy to make. I used a handful of washed kale, half a can of pinapple, one banana, and one peeled orange.

Green Detox Smoothie

Green Detox Smoothie

Although this tastes think and great there is a change I will make next time and that is to freeze the pineapple and the banana or maybe use frozen oranges. The consistency is good but it is not as cold as I would have liked. Sadly my daughter does not like bananas or pineapples so this was not a green detox smoothie for her but it is for me.

Benefits of a Green Detox Smoothie

Kale is super high in Vitamin K (1300% of a daily amount), Vitamin A, and Vitamin C as well as having a lot of digestive abilities.

Pineapple of course is great for helping digestion because it cantains Bromelain. as well as being high in Vitamin C and Manganese, and has many Anti-Inflammatory  Benefits.

Add to this the antioxidants in both bananas and oranges and you can see this green detox smoothie really packs a punch all in one big glass.


Green Detox Smoothie

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Weight Loss Exercise

Gastric Sleeve Weight Loss Surgery

There are several options for weight loss or bariatric surgery and one of them is gastric sleeve weight loss surgery. This type of surgery is often recommended for patients with a BMI higher than 40. Patients who are extremely obese can undergo vertical sleeve gastrectomy, as it is also called, to allow them to reach a safer weight, after which they can have another bariatric surgery such as gastric bypass. A gastric sleeve operation is done laparoscopically or using small incisions, removing up to 85% of the stomach to reduce food intake.

How it Works

Using small incisions, the bariatric surgeon removes two-thirds or up to 85% of the patient’s stomach, so that the remaining stomach is in the shape of a tube or banana. Staples can be used to create a smaller stomach, which typically has a capacity of about 200 ml. With a smaller stomach, the patient can take in only small quantities of food.

Who is a Good Candidate for Gastric Sleeve Weight Loss Surgery?

Although the procedure is relatively new, gastric sleeve surgery is now one of the recommended weight loss procedures for patients with BMI higher than 40. The procedure can also be offered to individuals with BMI between 35 and 39 who have obesity-related health disorders such as diabetes and high blood pressure. It can also be offered to those who find it difficult or impossible to make the follow-up visits required by a procedure like gastric banding, which leaves a foreign object in the patient’s digestive system.

How Effective is Gastric Sleeve Surgery?

Most patients who have gastric sleeve surgery experience a weight loss of 50% to 80% of their body weight within 6 months to one year after surgery. Within two years, patients can lose an average of 60% of excess weight. One of the benefits of this bariatric procedure is that patients experience an improvement in blood pressure and cholesterol levels. Patients with diabetes and sleep apnea also show an improvement in their condition.

Comparison of Gastric Sleeve and Other Weight Loss Procedures

Unlike gastric bypass procedure, gastric sleeve surgery allows normal food digestion and absorption of nutrients, yet weight loss is about the same as that experienced by gastric bypass patients. In addition, the procedure is not as risky as a gastric bypass.

Gastric sleeve patients are also able to lose weight more quickly than those who have gastric band surgery. Being a relatively new procedure, however, there is limited data on long-term weight loss with gastric sleeve surgery compared to other procedures like gastric bypass.

Successful Weight Loss

People who have gastric sleeve surgery must make certain lifestyle changes in order to continue supporting weight loss. It’s true that the procedure creates a smaller stomach and forces you to eat less, but you will still have to exercise and eat a sensible diet in order to remain healthy and continue losing excess weight. Eating larger amounts of food can gradually stretch the stomach and make it bigger, thereby negating the effects of the weight loss procedure. Patients must commit to a healthy lifestyle and good eating habits.


Gastric Sleeve Weight Loss Surgery

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