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While weight-loss surgery is a tool that can help you lose weight, success after surgery requires making a series of healthy lifestyle changes, including establishing a fitness routine and following a healthy diet. Learn more about nutrition, exercise, and how you can improve your health and overall wellness as a weight-loss surgery patient.

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Wearable technology can help ramp up your weight loss

Wearable technology can help ramp up your weight loss

Technology has done wonders for our world, as we can easily type a question into a search engine and receive an answer in a matter of seconds. It has also helped the fitness world, as wearable technology now can help you see the numbers representing how far you walked, how many calories you ate, how well you slept, and more. 

Wearable technology helps you visualize your progress if you have to walk up the stairs to your apartment, or took a walk break at work. Apps on mobile devices give you the information your watch or pedometer measures instantaneously and can keep you motivated to work harder at reaching your daily goals. Katie Warchol enthusiastically admits that her FitBit ramped up her weight loss.

“This silly little black ring that stays on my wrist 23 hours a day isn’t just a health monitor; it’s a constant visual reminder to make good choices,” she writes in an article for The Blade. “They say it takes anywhere from 21 to 66 days to form a healthy habit, so it’s safe to say this is one habit I’ve picked up that won’t be leaving me any time soon.”

Read more about Katie’s story on ToledoBlade.com.

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8 core strength training principles for beginners

8 core strength training principles for beginners

It’s unrealistic to believe that you’ll be fluent in a new language after one week of studying. By the same token, why beat yourself up over not being able to strength train at the gym with people who have been training for longer than you? Strength training takes time, so don’t get discouraged if you don’t see results right away. To prepare yourself properly, here are eight essential principles to remember when strength training:

1. Start small

Adding a new habit to your life is difficult and can take time away from other things in your life. Get into the habit of strength training by starting with a few reps for just a short period of time. As it become easier, you can increase the number of repetitions.

2. Be patient

You can’t master strength training in a day, a week, or even a month. Remember you won’t see results or master the moves instantaneously.

3. Begin with bodyweight movements

Success with strength training requires building a foundation, which begins with bodyweight movements. This means doing the same moves you would with weights, without the weights at first. As you build strength, you can gradually add more weight.

4. Think compound movements

If you’re crunched for time like many of us are, think about using compound exercises that utilize multiple muscle groups. Some of these exercises include squats, dead lifts, chin ups, and hip thrusts.

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How to begin a “Couch to 5k” plan

How to begin a “Couch to 5k” plan

After bariatric surgery, your doctor may encourage you to start a walking program. When you start walking, you are essentially beginning the “Couch to 5k” program. If you’ve never heard of Couch to 5k, it’s basically a fitness program to get you from sitting in front of the television to running/walking a five kilometer race. 

Many “Couch to 5k” programs and training groups are available throughout the United States and can be called. Often, an avid running team or individual coaches the program and gives you instruction and motivation to keep moving further in your training. These programs are designed to promote healthy habits and an interest in running/walking as a lifestyle change to get you healthy.

To get started on such a program, search the Internet for a beginner’s running program or “Couch to 5k” program in your area. Then, consider these tips:

  1. Invest in good running shoes -- you want to make sure you are walking or running in the right type of shoes that won’t hurt your feet or cause other problems.
  2. Listen to your body -- if your knees and hips feel a little sore, that’s normal. However, it’s not normal to experience agonizing pain from your toes, hips, shins, back, or knees so pay attention to these symptoms and see a doctor or trainer if the problem persists.
  3. Be flexible, but committed -- you won’t be able to finish a 5k if you skip workouts. The program will include flexibility in your schedule to allow you to rest and train your muscles, so don’t abuse it.

Learn more about “Couch to 5k” programs on U.S. News Health.

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Measure portion size and calorie intake with a dinner plate

Measure portion size and calorie intake with a dinner plate

It’s one thing to be told to eat smaller portions, but a whole other thing to understand what smaller portions look like. The same goes for visualizing how many calories are contained in the food you put on your plate. A new Kickstarter campaign could help you better evaluate the portion sizes and calorie counts you’re putting on your dinner plate.

The SmartPlate analyzes what you’re about to eat by identifying what’s sitting on the surface of your plate, and transmits the identification and weight data to a corresponding mobile app. With three digital cameras and image recognition technology, the SmartPlate helps you make better food choices by learning to control your portions and calorie intake.

Learn more about the SmartPlate from Mashable.com.

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Burn more calories with these 15 low-impact exercises

Burn more calories with these 15 low-impact exercises

Beginning an exercise routine is tough. Not only are you trying to change your lifestyle, but you have to find the right workout for you. If you are new to exercise or are overweight, your doctor may recommend that you start a low-impact workout program, which can be gentle on your joints, help you lose weight, and allow you to burn more calories.

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