Introduction
Gastric sleeve surgery is a type of bariatric surgery that reduces the size of the stomach and helps people lose weight. The procedure involves removing about 85% of the stomach and leaving only a narrow “sleeve” or tube-shaped stomach. This helps to restrict food intake and reduce hunger, leading to weight loss.
However, there are many reasons why weight loss may slow down after gastric sleeve surgery. These include not getting enough exercise, not monitoring caloric intake, eating too many carbohydrates, and not drinking enough water. In this article, we’ll explore how to speed up weight loss after gastric sleeve surgery.
Increase the Intensity of Your Exercise Routine
Increasing the intensity of your exercise routine can help you burn more calories and lose weight faster. Cardio exercises such as running, cycling, and swimming are particularly effective for burning calories and speeding up weight loss.
Benefits of increasing exercise intensity include increased metabolism, improved fitness levels, and increased muscle mass. In addition, regular exercise can help you maintain a healthy weight in the long term.
It is important to increase the intensity of your exercise routine gradually. Start by adding an extra 5 minutes to your workout and then slowly increase the duration and intensity over time. Make sure to listen to your body and take breaks when needed.
Monitor Your Calorie Intake
Monitoring your calorie intake is another way to speed up weight loss after gastric sleeve surgery. Eating fewer calories than you burn will help you lose weight, but it’s important to do it safely. Crash diets and extreme calorie restriction can have negative health effects, so it is best to speak to a doctor before reducing your calorie intake.
Benefits of monitoring calorie intake include increased awareness of what you are eating, better understanding of portion sizes, and improved nutrition. You can track your calorie intake using a food diary, a calorie-tracking app, or by estimating portion sizes.
When tracking your calories, focus on eating whole, unprocessed foods that are high in nutrients and low in added sugar and unhealthy fats. Choose lean proteins, complex carbohydrates, and healthy fats to keep your body nourished and energized.
Eat More Lean Proteins
Protein is an essential nutrient for weight loss, and it’s important to make sure you get enough of it. Eating lean proteins such as poultry, fish, eggs, tofu, and beans can help you feel full longer, which can help you lose weight.
Benefits of eating lean proteins include increased satiety, improved muscle growth and recovery, and better blood sugar control. Eating lean proteins can also help you maintain a healthy weight in the long term.
Examples of lean proteins include chicken, turkey, salmon, tuna, eggs, Greek yogurt, tofu, edamame, lentils, chickpeas, and black beans.
Reduce Your Carbohydrate Intake
Reducing your carbohydrate intake can also help you lose weight faster. Eating fewer carbs can help reduce appetite, decrease cravings, and improve insulin sensitivity.
Benefits of reducing carbohydrate intake include improved blood sugar control, decreased fat storage, and increased fat burning. It is important to note that not all carbs are bad; complex carbohydrates such as whole grains, legumes, and vegetables are still important for maintaining a healthy diet.
Tips for reducing carbs include avoiding processed and refined carbs, eating more protein and healthy fats, and focusing on complex carbs such as oatmeal, quinoa, sweet potatoes, and legumes.
Drink Plenty of Water
Drinking plenty of water can also help you lose weight faster. Water helps to flush out toxins and keep your body hydrated, which can help speed up metabolism and aid in weight loss.
Benefits of drinking water include increased energy, improved digestion, and reduced hunger. Drinking water can also help you stay full between meals and prevent overeating.
Tips for increasing water intake include carrying a reusable water bottle, drinking a glass of water before meals, and adding flavor to your water with fruits and herbs.
Add Strength-Training to Your Workouts
Adding strength-training to your workouts can also help you lose weight faster. Strength-training exercises such as squats, lunges, and push-ups can help you build muscle and burn more calories.
Benefits of strength-training include increased muscle mass, improved metabolism, and increased fat burning. Strength-training can also help you maintain a healthy weight in the long term.
Tips for incorporating strength-training into your workouts include starting with bodyweight exercises, using lighter weights and higher reps, and taking rest days to allow your muscles to recover.
Conclusion
Speeding up weight loss after gastric sleeve surgery is possible with some simple lifestyle changes. Try increasing the intensity of your exercise routine, monitoring your calorie intake, eating more lean proteins, reducing your carbohydrate intake, drinking plenty of water, and adding strength-training to your workouts.
By following these tips, you can safely and effectively speed up your weight loss after gastric sleeve surgery.
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