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Dr. David Kim Kim Bariatric Institute

How to exorcise the exercise demons…..

When you decided to move forward with Weight Loss Surgery, you knew that there was going to be a lifestyle change. You heard that exercise was going to be a key element in your weight loss and you may have even joined a gym for the first time, or decided that you were going to be that one person who could lose the weight without doing anything other than having the surgery. Whichever road you chose, you have now found yourself frustrated with a weight loss plateau and wondering where do you begin? Or how do you pick up where you left off weeks/months ago? Chances are you are now criticizing yourself or your irresponsible behavior. But guess what, forget the past. Focus on today. As long as you are alive, you can always make a change for the better. Here are some tips to keep you going:

1. Have the right mindset – if you are still reading this blog, you are on the path to make a change.
2. Have intense desire – write down all the reasons why you want to work out, and remind yourself how good you feel after you accomplished a workout session.
3. Set realistic goal – don’t try to shoot for exercising 1 hour 3-5 times per week at the beginning. If you have been sedentary for a while, walking 15-20 minutes 3 times per week will make a big impact to your overall energy level.
4. Grab a companion – finding a workout partner will not only make your exercise more fun, but also keep you accountable.
5. Find inspiration – talk to people who have achieved the fitness goals that you’re pursuing. Come to our support group and you might find yourself a good workout partner while you’re here.
6. Keep it fun – try out different activities that you enjoy! Exercise doesn’t have to start and end on a boring treadmill. Try a zumba class, martial arts to let off some steam from stress at work, or even invest in a TV game console such as Wii or Xbox Kinect to spend time with your family.
7. Understand the why – By understanding WHY you have to do what you need to do, you are more likely to it because you understand the importance of it.
8. Prepare for excuses – write down a list of excuses and how to overcome them when it pops up in your head. It will help you deal with it better by coming up with a solution before it actually comes up.
9. Prepare for setbacks – life is never perfect, you will hit a bump on the road along the way. Remind yourself it’s okay, don’t get discouraged, keep going. Your progress will pay off in the long run.
10. Measure your progress – don’t just step on the scale, your clothes and the measuring tape do not lie.
11. Keep an exercise log – so you can always look back and see how much you have accomplished and reward yourself such as a full body massage, a day at the spa, or whatever floats your boat!
12. Invest in a MP3 player – studies have shown that people who listen to their favorite music are more motivated to exercise.
13. Accept the new lifestyle and make it a habit– we are creatures of habit, just like any routines set in your life. When you do it long enough, it will be part of your new lifestyle. Some habits take 30 days to form while others might take 5-6 months. Don’t give up!
14. Remember why you’re doing this – exercise is not just so you can look good for your high school reunion or fitting into the cute bathing suit for the summer. It is about you – increasing your self esteem and preventing future medical health problems. Exercise also releases endorphins – the happy hormones that make you feel good in your brain. That is why you feel so great after an exercise every time.

National Weight Control Registry (NWCR)
published a study that looked at how thousands of people around the world were able to lose at least 60 lbs and keep it off at least five years.

94% increased their physical activity, with the most frequently reported form of activity being walking.

90% of the people exercise on average, about 1 hour per day.

However, too many people exercise looking for immediate results in too short of a time span, and they end up giving up on something that will have permanent impact on their health and well-being.

If you recently stopped exercising, find a way to re-motivate yourself (or, if you never started exercising, there are some great ways on the list to get you motivated to reach a new healthier, happier life)

Share your thoughts with us, what motivates you to keep exercise and/or start your weight loss journey again.

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