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Falling Off the Diet Wagon
by Jonny Bowden, PhD, CNS

 

One of the most discouraging aspects of weight loss are the inevitable slips. Everyone has them. For some people, an occasional slip engenders an all-out binge ... followed by guilt, self-recrimination, a sense of powerlessness and a feeling of “what’s the use?”

Sound familiar?

I call it “falling off the diet wagon," and if you can change how you think about it, you don’t need to be victimized by it anymore.

Let's start by looking at a simple children’s board game called “Chutes and Ladders." Here’s how it works: you use a spinner to advance from space to space toward the winner's spot. Along the way there are ladders -- which leapfrog you over a lot of spaces -- as well as chutes -- which send you back in the opposite direction.

Some kids play this game with a laissez faire, “whatever” attitude, taking life as it comes with all its ups and downs, pitfalls and triumphs. They learn the wonderful moral of Chutes and Ladders -- half of the secret to life is just showing up. Keep playing the game, and eventually you’ll get where you’re going.

Some kids, however, get very upset when they land on a chute. They’re ready to quit the game, pick up their proverbial marbles and go home. For some reason, they believe that life isn’t supposed to have any chutes. When they land on them, they are very disappointed and feel like giving up.

Weight loss is like a huge game of chutes and ladders.

 

 

In dealing with hundreds of clients over the years, I’ve discovered that the biggest difference between the winners and the losers in the weight loss war isn’t whether or not people have “slips” and go off their program. It's not really a question of “if” they have them, it’s a question of “when."

What really makes the difference is how you deal with the slips when they happen.

Here’s an example. You’ve been absolutely wonderful on your eating plan for three weeks. You've been sticking to your exercise routine and feeling pretty terrific. You go to your best friend's wedding and have a glass of wine. Before you know it, someone is insisting you try those delicious little canapes, and before the wedding singer can say “Tanta Elka Cuts the Cake," you’ve managed to down about 4000 unwanted calories from stuff you wouldn’t have been caught dead looking at during the past couple of weeks ... pates, desserts, breads, stuffings, you name it.

Most people think that’s where the action stops. Actually, it’s where the real action begins.

First, a reality check. Have you done a lot of damage? Not really. Maybe you put on a pound or two. Big deal. You can knock it off in no time, and go right back to “work” on yourself.

So what’s the problem?

The problem isn’t what we did, but what we make it “mean." We tell ourselves that our “transgression” means that we have no will power, that we will never succeed, that our efforts are in vain.

 

 

In other words, we hit a chute and now we want to stop the game.

Let me suggest something more empowering.

Suppose, instead, we learn to see life’s occasional “chutes” as just that -- stumbling blocks that everyone hits on their personal path to personal power, nothing to be afraid of and certainly nothing to give a lot of “meaning” to.

So you hit a chute. On your next spin, you might hit a ladder.

Most important of all, you can’t win the game unless you keep on playing.

And every minute gives you a new chance for another spin.

Take it. And don’t look back.

  • Abdominoplasty: Operation in which the apron is removed and the

    underlying muscles are tightened. (also called TT or Tummy  Tuck).

    ABG: Adjustable Banded Gastroplasty. AKA LapBand.

    Ambulate: To walk.

    AMOS: Association for Morbid Obesity Support.

    Anemia: http://www.nlm.nih.gov/medlineplus/anemia.html a condition in which there aren't enough healthy red blood cells to carry adequate oxygen to your tissues — can make you feel tired.

    Apron: Excess skin in the stomach area that hangs down towards the

    groin area. (What is removed in a panniculectomy)

    Angel: Someone who befriends a surgery patient and gives them extra

    attention while they are in the hospital and reports back to any mailing list they are on about how they are doing.

    Angelette: Person being taken care of by an Angel.

    Apnea: A condition in which a person momentarily stops breathing during sleep. Measured by times per hour to determine severity. Also called sleep apnea. http://www.sleepapnea.org/

    The American Board of Plastic Surgery, Inc.®: The American Board of Plastic Surgery, Inc. was organized in June 1937 by representatives of various groups interested in this type of surgery and received recognition as a subsidiary of the American Board of Surgery in May 1938. http://www.abplsurg.org/about_abps.html

    The American Society of Bariatric Physicians (ASBP) is a professional medical society of licensed physicians who specialize in the medical treatment of obesity (bariatrics) and its associated conditions. Formed in 1950, ASBP has been instrumental in offering practical information that doctors can use in their bariatric practices, and supporting public policies to prevent overweight and obesity. http://www.asbp.org/

    ASBS: American Society of Bariatric Surgeons; a due-paying professional organization of people interested in bariatric surgery. Its members are surgeons and one lawyer. It is NOT a certifying organization. http://www.asbs.org/

    American Society of Plastic Surgeons (ASPS): is the largest plastic surgery specialty organization in the world. Founded in l93l, the society is composed of board-certified plastic surgeons who perform cosmetic and reconstructive surgery.

    http://www.plasticsurgery.org/about-asps.cfm

     

    B

    Batwings: Excess skin that hangs under the arms.

    Bariatricians: A bariatricianaddresses the obese patient with a comprehensive program of diet and nutrition, exercise, lifestyle changes and, when indicated, the prescription of appetite suppressants and other appropriate medications. (The word bariatric stems from the Greek word barros, which translates as heavy or large.)

    Bariatrics: Dealing with obesity.

    Big list: OSSG has several off-shoot lists, but the big list refers to the OSSG list.

    Binder: A girdle for the stomach area that is used after open surgeries.

    BM: Bowel movement.

    BMI: Body mass index; a comparative number the measures the correlation between body weight and height. BMI is defined as body weight (in kg) divided by height (in m2). You can easily calculate your BMI by multiplying your weight in pounds by 703, then dividing the result by your height in inches and dividing that result by your height in inches. BMI info & calculator:  http://www.cdc.gov/nccdphp/dnpa/bmi

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    BMI Classification

    BMI (kg/m2)

    Risk of Comorbidities

    Underweight

    <18.5

    Low (but risk of other clinical problems increased)

    Normal range

    18.5-24.9

    Average

    Overweight

    25.0-29.9

    Mildly increased

    Obese

    >30.0

     

    Class I Obesity

    30.0-34.9

    Moderate

    Class II Obesity

    35.0-39.9

    Severe

    Class III Obesity

    >40.0

    Very severe

     

     

    Bone Scan: (see Dexa Scan).

    BPD: Bioliopancreatic Diversion. A malapsorbtive surgery reducing the body’s ability to absorb fat, (preserving ability to eat normally) by limiting foods contact with bile (necessary for fat absorption). Done by reversing contact of bile with food from beginning of the intestines to the end. Pancreatic juice is also diverted as it enters intestines at same time as bile, so the concomitant diversion or pancreatic juice and bile further reduces food absorption. In doing this bile no longer is available to act as a buffer to the gastric acid at the gastric outlet and predisposes the patient to ulcers. To decrease the amount of acid produced it is necessary to remove part of the stomach

    BPD/DS: Biliopancreatic Diversion/Duodenal Switch. The BPD/DS procedure includes a partial gastrectomy, which reduces the stomach along the greater curvature, effectively restricting its capacity while maintaining its normal functionality. The DS procedure keeps the pyloric valve intact. This eliminates the possibility of dumping syndrome, marginal ulcers, stoma closures and blockages, all of which can occur after other gastric bypass procedures. The DS procedure keeps a portion of the duodenum in the food stream. The preservation of the pylorus/duodenum pathway means that food is digested normally (to an optimally absorbable consistency) in the stomach before being excreted by the pylorus into the small intestine. http://www.duodenalswitch.com

    Brachioplasty: An arm lift, also known as brachioplasty, is a surgical procedure to remove loose skin and excess fat deposits in the upper arm. With age, upper arm skin can become loose and flabby. Plastic surgeons will discuss brachioplasty with patients who want to tighten this skin and look as good as they feel. In some cases your plastic surgeon may suggest that liposuction be used alone or in conjunction with an arm lift to remove excess fat in the upper arms.

    Breast augmentation: augmentation mammoplasty, is a surgical procedure to enhance the size and shape of a woman's breast for a number of reasons.

    Breast Lift:  Breastlift, or mastopexy, is a surgical procedure to raise and reshape sagging breasts--at least, for a time. (No surgery can permanently delay the effects of gravity.) Mastopexy can also reduce the size of the areola, the darker skin surrounding the nipple.

     

    C

    Cannibalization: The body begins feeding off of itself when it is not getting enough protein.

    CIB: Carnation Instant Breakfast. A staple in many post-op diets. (SADLY just sugar/crap!)

    C-pap (machine): A machine used to force oxygen into the air ways during sleep; used by those with sleep apnea. The higher the setting the more forceful the oxygen.

    Clear liquids: Anything that can be seen through and that can be sipped through a straw. Examples include water, gelatin, coffee, tea. Often the first step in a progressive diet for post-ops.

    Clot: Blood that has concentrated and clotted in one area. Can be deadly.

    Co-morbidity: Something that interferes with or jeopardizes the quality of life. Obesity has been established as a major risk factor for diabetes, hypertension, cardiovascular disease and some cancers in both men and women. Other comorbid conditions include sleep apnea, osteoarthritis, infertility, idiopathic intracranial hypertension, lower extremity venous stasis disease, gastro-esophageal reflux and urinary stress incontinence.

    Cottage Cheese test: A test used to determine if or by how much your pouch has stretched. Involves eating as much cottage cheese as you can before feeling full in a set amount of time. The volume of the cottage cheese relates the volume of the new stomach.

    Coumadin: A blood thinner used in the hospital for some patients.

    D

    DEXA scan: Dual energy X-ray absorptiometry scan(bone density scanning). This is the most accurate test available — it can detect even a 1 percent change in bone density. It's most often used to measure your bone density at your hip or spine.

    Distal: Refers to amount of intestine bypassed; normally more than 150-200 cm.

    Distal stomach: Stomach remnant that in a RNY Gastric bypass never sees food again, but remains intact, healthy and produces gastric acid/enzymes for digestion.

    Dumping: Physiological reaction that the intestinal system of some bypass patients has when exposed to refined sugars (sometimes fats). It may cause nausea, vomiting, diarrhea, sweating, heart palpitations, dizziness, and other things. http://www.sabariatric.com/dumping.html for the physiology of dumping syndrome.

     

    F

    Flamer: Someone who does the flaming.

    Flames: Negative messages/words that are sent with the sole purpose of insulting.

    Flaming: Insulting someone in a very rude non-respectful way.

    Floaters: Bowel movements that float in the toilet, most likely because of malabsorbtion of fat. (AKA Steatorrhea).

    Fobi: Dr. Fobi developed a modified gastric bypass, the transected silastic ring gastric bypass with a gastrostomy tube and a gastrostomy site marker. (Popularly known as the Fobi Pouch Gastric Bypass). http://www.cstobesity.com/

    Full liquids: Anything that can not be seen through that can be sipped through a straw. Examples are milk, protein drinks, pudding. Often the second step in a progressive diet for post-ops.

     

    G

    Gas: Often used in reference to the pains felt soon after surgery but before the first BM.

    Gastric Bypass: An operation in which the stomach is made smaller and then the intestine is rerouted so that it is attached to the new smaller stomach.

    Gastric exclusion: Synonymous with gastric bypass.

    Gastric pacing: (As of 2004 in US clinical trials)The pacer is very similar to a heart pacemaker, lies just below the skin.  The electronic leads of the pacer are sutured into the outside of the stomach as electrical impulses are sent to work on the smooth muscles of the stomach.  The pacer can be programmed by a device which lays on top of the skin.  The device which turns it on and off and adjusts the intensity looks something like a small hairdryer.  Transneuronix.com  is the corporations manufacturing this device.  It's a worldwide corporation. What the pacer surgery does, send electronic impulses to the smooth muscles of the stomach, causing a stoppage of the natural movement of food from the stomach to the small bowel.  (Called peristalsis).  This is supposed to make the patient feel "full" with lowered food intake.

     

    H

    Hair loss: It happens. Nothing you can do to stop it necessarily. Just keep taking vitamins and eating protein. Starts at ~3-6 months lasts ~ 3 months. Sometimes a result of anesthesia, rapid wt loss or the way your body reacts to stress.

    Heavyweight: Someone who weighs more than 300 pounds or has a BMI greater than 50 who wants to have WLS; this is a rough estimate and  the weight/BMI is not an exact cut-off.

    Heparin: A blood thinner or family of blood thinners that is given to some patients to prevent clotting.

    Hernia: A hernia occurs when part of an organ (usually the intestines) protrudes through a weak point or tear in the thin muscular wall that holds the abdominal organs in place.

    • Inguinal Hernia - appears as a bulge in the groin or scrotum. This type is more common in men than women.
    • Ventral Hernias- (Incisional Hernias) These are hernias on the front wall of the abdomen. Generally, they result from the muscles of an old incision breaking down.
    • Femoral hernia - appears as a bulge in the upper thigh. This type is more common in women than in men.
    • Umbilical hernia - a bulge around the belly button. Happens if the muscle around the navel doesn't close completely.

     

    History: Refers to medical history (past).

    Honeymoon: The period of time right after surgery in which the weight falls off relatively easy without much care. Usually lasts between 6 and 18 months. Then people have to work at weight loss. However for some people it is a far shorter time. (AKA ‘Golden Period’ or ‘Window of Opportunity’.

    Hyperglycemia: High blood sugar. (BS >120 mg/dl) Normal people have fasting sugar levels that generally run between 70-110 mg/dl.

    Hypertension: High blood pressure. (BP >140/90)

    Hypoglycemia: Low blood sugar. (BS <60 mg/dl)

    Hypotension: Low blood pressure.

     

    I

    Infant: A new post-op who is still in the early stages of recovery & learning to deal with all the changes.

    Intubated: To insert a tube into (a hollow organ or body passage).

     

    J

    Jackson-Pratt drain tube: a tube that is inserted near the belly button and is used to drain waste out of the stomach. It is a clear tube that has what looks like a clear bulb on the end of it, which collects the waste.

    JCB: Jejuno-Colic Bypass (no longer performed).

    JIB: Jejuno-ileal bypass (no longer performed).

    J-P tube: Jackson-Pratt drain tube.

     

    L

    Lap: Short for laparascopic; this is a surgery that is performed with several small incisions that are only a few inches long and into which tools and cameras are inserted allowing the surgeon to work..

    LBL: Lower Body Lift, Belt Lipectomy, Circumfrential Torsoplasty. Plastic surgery /body contouring procedure optimal for WLSers which involves 3 procedures in 1. An abdominoplasty combined with an outer thigh and buttock lift.

    Leak test: Upper GI with contrast usually gastrograffin. Checks to make sure the pouch will not leak into the bloodstream resulting in septic shock.

    Lightweight: Someone who weighs less than 300 pounds or has a BMI less than 50 but wishes to have WLS; this is a rough estimate and the weight/BMI is not an exact cut-off.

    Lipectomy: Surgical excision of subcutaneous fatty tissue.

    Lovenox: (enoxaparin sodium injection) Enoxaparin is a low molecular weight heparin which has antithrombotic properties. Used in patients undergoing abdominal surgery who are at risk for thromboembolic (blood clots) complications.

    Lurker: Someone who reads posts but does not send any postings: a silent member.

     

    M

    Malabsorbtion: Malabsorption is difficulty in the digestion or absorption of nutrients from food substances.

    Medial: Refers to amount of intestine bypassed; middle amount located

    between distal and proximal.

    MGB: Mini-gastric bypass; actually a version of the loop bypass which many say should

    no longer be performed. http://www.thenewprogram.com/mgb.html  The MGB is performed however by Dr. Rutledge. Rutledge has recently been banned from practicing it at Durham Regional Hospital. Insurance does not cover it. http://www.clos.net/index.html

    Micro-pouch: Also called mini-pouch. A procedure in which the pouch

    side may be as small as 1 or 2 cc to 15 cc. Think the size of a grape.

    Mini-pouch: Also called micro-pouch. A procedure in which the pouch

    side may be as small as 1 or 2 cc to 15 cc. Think the size of a grape.

    MO: Morbid obesity; someone who according to the NIH has a BMI of 40

    kg/m2 or a BMI of 35 with severe co-morbidities.

    Morbid Obesity: Someone who according to the NIH has a BMI of 40

    kg/m2 or a BMI of 35 with severe co-morbidities.

    Mortality: Death rate. The mortality of WLS is ‘usually’ purported to be less than 0.5% or 1 in 200.

     

    N

    NDM: Non fat dry milk. Used for extra protein and often added to

    beverages, soups, casseroles.

    NG-Tube: Nasal-gastro tube; a tube that runs through the nose, down

    the throat and into the stomach.

    Newbie: Someone who is new to the list or to the process of surgery.

    NIDDK: A part of the NIH that studies diabetes and kidneys; obesity  & morbid obesity is a subgroup of this part. http://win.niddk.nih.gov/publications/gastric.htm

    NIH: National Institute of Health; a government agency that compiles

    and researches health problems.

    NIH National Institutes of Health Consensus Development Conference Statement:
    March 25-27, 1991 http://odp.od.nih.gov/consensus/cons/084/084_statement.htm  The National Institutes of Health Consensus Development Conference on Gastrointestinal Surgery for Severe Obesity brought together surgeons, gastroenterologists, endocrinologists, psychiatrists, nutritionists, and other health care professionals as well as the public to address: the nonsurgical treatment options for severe obesity, the surgical treatments for severe obesity and the criteria for selection, the efficacy and risks of surgical treatments for severe obesity, and the need for future research on and epidemiological evaluation of these therapies.

    Normal Weight: Someone with a BMI of less than 25 and greater than 20 in most circumstances.

     

    O

    Obesity: Someone with a BMI between 30 and 35.

    OH: www.obesityHelp.com

    Old-timer: Someone who has been on the list for a long-time comparatively.

    Open: Surgery that is performed by a single long incision down the center of the body; normally the incision runs from breastbone to approximately belly button

    OSSG: Used to be called WLSSG but was transformed to Obesity Surgical

    Support Group. http://health.groups.yahoo.com/group/OSSG/

    Osteopenia: Osteopenia refers to milder bone loss that doesn't yet meet the criteria of osteoporosis.

    Osteoporosis: Osteoporosis is a metabolic bone disease characterized by a severe decrease in bone mass that increases the risk of a fracture.

    Overweight: Someone with a BMI between 26 and 30.

     

    P

    PCA: Patient Centered Analgesics. A patient operated pain pump that is run through an IV that and is controlled by pressing a button which dispenses medication. The medication is limited based on how much will be dispensed within any given time.

    PCP: Primary care provider. Generally a Medical doctor, Nurse Practitioner or Physicians assistant.

    Plateau: Normal phase in which the body holds on to weight, the scale doesn't t budge downward (and may actually move up a pound or so), in order to readjust. Most people lose inches during this phase. May hit at any time and last for a varying period of time. Some people have reported plateaus of a month when they are a few weeks out of

    surgery. They do pass.

    Ports: The small incisions that are made during a lap

    Post-op: Someone who has had surgery

    Pouch: The new smaller stomach that is formed during wls.

    Pouch Rules: http://www.nikkiinmd.com/pouch_rules.htm Original article written by:
    Mason. EE, Personal Communication, 1980. Barber. W, Diet al, Brain Stem
    Response To Phasic Gastric Distention. Am J. Physical 1983: 245(2): G242-8 Flanagan, L. Measurement of Functional Pouch Volume Following the Gastric Bypass Procedure. Ob Surg 1996; 6:38-43.

    Pre-op: Someone who has not had surgery but wants it; sometimes used

    to refer to those who have been to their consultation and are waiting

    for insurance approval and surgery date

    Proximal: Refers to amount of intestine bypassed; normally 75-100 cm.

    PTH:  Lab test AKA parathyroid hormone (elevated levels can indicate insufficient calcium intake).

    Pureeds: Food that has the consistency of baby food with no hard pieces. Can be made by adding food and a liquid and running it through a blender. Often the third step in a progressive diet for post-ops.

     

    R

    Revision: Surgery in which a VBG is converted to an RNY or any RNY is

    made more distal or changed to a BP/DS; changing from one type of

    surgery to another. http://health.groups.yahoo.com/group/WLSrevisionsupport

    Roux-En-Y Divided Gastric Bypass: DGB. Stomach is surgically dived into two sections, reducing the size of the functioning section from about two quarts to about two ounces. A small opening is left at the bottom of the newly formed stomach enabling food to pass. This pouch will effectively reduce your stomach's capacity to hold food so you

    will feel full after eating a small amount.

    RGB: Roux-en-Y Gastric Bypass.

    RNY: Roux-en-Y Gastric Bypass.

     

    S

    Sleep Apnea: a condition in which a person momentarily stops breathing during sleep. Measured by times per hour to determine severity. Also called apnea. http://www.sleepapnea.org/

    Successful Surgery: Losing 50% of excess weight during the first 12 to 18 months and then maintaining that loss. (normal wt loss is 60-80% excess).

     

    T

    Thighplasty: Plastic surgery to remove excess skin in thigh area.

    Tongs: Used to assist in personal hygiene in order when your movements are limited.

    Transected:When the pouch  is completely separated from the new stomach

    TT: Abdominoplasty, known more commonly as a "tummy tuck," is a major surgical procedure to remove excess skin and fat from the middle and lower abdomen and to tighten the muscles of the abdominal wall.

    Type 2: Refers to type 2 diabetes; otherwise, known as adult-onset diabetes.

     

    U

    Upper GI: Test that looks at the upper gastrointestinal system. Can be with contrast and Xray or an upper GI endoscopy, where a scope is inserted down throat to look at stomach.

     

    V

    VBG: Vertical Banded Gastroplasty. VBG has been the most common restrictive operation for weight control. Both a band and staples are used to create a small stomach pouch.

    Veteran: Someone who has been there, done that in regards to the surgery and can offer anecdotal evidence.

     

    W

    Whey protein: What is whey protein? Whey protein is a pure, natural, high quality protein from cow's milk. It is a rich source of the essential amino acids needed on a daily basis by the body. In its purest form, as whey protein isolate, it contains little to no fat, lactose or cholesterol. http://www.wheyprotein.com/sec_intro.html

    WLS: Weight loss surgery.

    WLSSG: Weight Loss Surgical Support Group.

    Wooden Spoon: A method in order to care for your personal hygiene

    when your movements are limited.

     

     

     

     

     

     

     

COTTAGE CHEESE TEST
How big is my stomach pouch? Just about every patient asks this question on
occasion. It is expected and appropriate that the stomach pouch will enlarge
somewhat as the months pass after gastric bypass. Some of this enlargement
is an actual increase in size, and some represents a softening (regaining of
elasticity) of the pouch and its outlet.
The real answer is that the FUNCTIONAL size varies with many factors such as
time of day, the amount of time taken to eat, mood of the patient, other
medical issues, and (most importantly) the type of food eaten. It is
expected and appropriate that the pouch will handle a much smaller amount of
solid food (chicken) than mushy stuff like mashed potatoes or soup.
The cottage cheese test is a technique that was presented at the June 2000
meeting of the ASBS (and many times before that) by Latham Flanagan, MD
(website is at The Oregon Center for Bariatric Surgery). It is meant to be
a standardized, reproducible measurement of the physical size of the stomach
pouch in a person who has undergone a gastric bypass procedure.
Purchase a container of small curd low-fat cottage cheese. Begin the test
with a full container, and perform the test in the morning before eating
anything else (this will be your breakfast on that day). Eat fairly quickly
until you feel full (less than five minutes). Note that the small soft curds
do not require much chewing. The idea with the rapid eating is to fill the
pouch before there is much time for food to flow out of it.
After eating your "fill" of cottage cheese, you will be left with a
partially eaten container that has empty space where cottage cheese used to
be.
Start with a measured amount of water (16 ounces, for example), and pour
water into the container of cottage cheese until the water is level with the
original top level of the cottage cheese.
Voila - the amount of water poured into the container is the functional size
of the pouch.

If this is your first time doing the test - DON'T PANIC. You are likely to
find that the "cottage cheese" size of your pouch is way bigger than your
surgeon told you he/she made it at the time of surgery. Dr. Flanagan's data
indicates that the average size of the mature pouch by cottage cheese test
is 5.5 ounces. He has also found that sizes ranging from 3 to 9 ounces have
NO IMPACT on the person's success in weight loss.

LifeStarts

Manassas, VA 20112

ph: 7032689806