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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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Nutrition, Fitness, Recipes

3 healthy foods to include in every meal

3 healthy foods to include in every meal

When most people think about the types of foods that make up a balanced diet, they tend to think of the classic food pyramid, or the more recently updated MyPlate, which is the food guide created by the United States Department of Agriculture (USDA) to replace the pyramid in 2011. According to the USDA, your meals should be composed of 30 percent grains, 40 percent vegetables, 10 percent fruits, and 20 percent protein, accompanied by a small portion of dairy such as a glass of milk or yogurt.

However, if you’re trying to lose weight and eat cleaner, there may be an easier way to get the nutrients you need without having to make your plate as diverse as the USDA recommends. The optimal meal should be composed of phytonutrients, healthy fats, and protein. Not only can these foods help you reach your weight-loss goals, but they can help you work toward achieving an overall healthier you with fewer health problems.

Phytonutrients

Phytonutrients are otherwise known as plant compounds, and are found in fruits, vegetables, and greens. The more phytonutrients you consume, the more effective you’ll be at reducing inflammation, regulating your blood sugar, improving immune system function, and much more. Try to eat fruits and vegetables in raw form as much as possible to benefit from the nutrients these foods offer in the form of vitamins, minerals, and antioxidants. When you do cook phytonutrients, either steam or lightly sautée them; most other cooking methods will kill off the nutrients in these superfoods.

Healthy fats

Healthy fats are unsaturated fats, such as polyunsaturated and monounsaturated fats. Healthy fats will provide your body with the lasting energy it needs throughout the day, and are ideal to consume before and after workouts. Examples of healthy fats are olive oil, salmon, nuts, and avocado. Add healthy fats to your meals whenever possible, and start cooking all meals using olive oil instead of margarine or butter.

Protein

Typically, many Americans view red meat as the best source of protein, but there are multiple forms of protein that are far healthier for your body, such as fish, chicken, beans, and quinoa. Your body uses protein to build and repair tissue, and to make hormones, enzymes, and other important natural chemicals. Protein is an important part of your diet, but will benefit your health only if you choose healthy sources of protein. Try to eliminate red meats and beef from your diet, and try sticking to alternate sources of protein that won’t readily contribute to weight gain or heart disease.

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Tips on how to make running more fun

Tips on how to make running more fun

After you have weight-loss surgery, your bariatric surgeon may suggest that you start walking for exercise. Walking can often progress into jogging or running on a regular basis, which can sometimes become boring and monotonous over time.

Have you grown bored of your running workout? Here are fun ways to make running more fun:

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5 hard truths about the weight-loss journey

5 hard truths about the weight-loss journey

If you’ve been dedicating the last several months or years to shedding excess weight, you’re probably already well aware of how difficult the journey can be. Making major lifestyle changes such as cutting out soda, exercising regularly, drinking more water, and eating more fruits and vegetables requires hard work and dedication. Even after overhauling your entire lifestyle, you may still find yourself hitting a weight-loss plateau, or even gaining back some of the weight you’ve lost.

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12 superfoods that can help fight stress

12 superfoods that can help fight stress

Certain moods can affect what you eat, and how you feel afterwards. If you’re bored, you may just grab anything within reach. If you’re happy, you may indulge in something more sweet. Sometimes it can be difficult to stay on track with good nutrition if you’re in a particular mood and want something specific to eat, especially when you’re experiencing stress.

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Eat soy in moderation to protect your health

Eat soy in moderation to protect your health

In recent years, there has been much confusion over whether soy is good or bad for your health. Some health experts say that soy products offer a number of health benefits and can contribute to weight loss, whereas others say soy can increase your risk for cancer and hormonal imbalance. Given the many different resources that highlight the pros and cons of soy, how do you know what’s really true?

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