Quarantine Survival Guide: Staying Healthy in Prep for Gastric Sleeve Surgery
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- If you’re new to working out, start with small 20-minute workouts and set a daily step goal.
- Avoid the temptations of quarantine, and swap out your alcohol beverages of choice with water.
- Instead of ordering take out, use this time to cook healthy meals from home that are high in protein.
COVID-19 has left everyone in quarantine putting their lives on pause, but there’s no better time than this slow-down to focus on your weight loss journey in preparation for the road ahead. For those who are thinking about scheduling their gastric sleeve surgery post-quarantine, now is the perfect time to self reflect, hone in on your healthy home cooking skills and use this opportunity to adopt a more active lifestyle.
Staying healthy and starting the weight loss journey before the procedure does not only help reduce the risk of complications during the surgery, but statistics show that patients who begin losing weight before their procedure have better weight-loss results post-op. By starting a health journey now, there will be less of a transition shock post-op to a healthier, more balanced lifestyle.
Here are our top tips for staying healthy and losing weight during quarantine.
Start With Small Workouts
Working out isn’t enjoyable for everyone. A lot of people have a misconception that a workout “doesn’t count” unless they’re dripping in sweat or have completed an one-hour long session. Try to eliminate this mindset as much as possible and start with small workouts. It’s much easier to get up and moving for a 20-minute workout versus a one-hour session. Take it step-by-step and give yourself the credit you deserve for burning those calories. Small victories = BIG wins!
Set a Daily Step Goal
Patients can increase their physical activity by setting a daily step goal. There are plenty of free apps out there that can track steps throughout the day. Set an achievable goal and try to hit it every day, even if it means taking laps around the house or doing squats while unwinding to your favorite TV show. Better yet, if you’re working from home, replace your home office chair for an exercise ball for a portion of the day for an ultimate multitasking session.
Drink More Water
A simple tip to feel full faster is to increase water intake. Try to drink one glass of water before every meal and throughout the day. This allows people to feel full quicker, automatically reducing their portion sizes. Not a big fan of the taste of water? Try infusing your favorite berry and citrus fruits in a pitcher of water overnight to give it that splash of flavor you crave.
Alcohol falls into the “empty calories” category. Wine, beer, and all other forms of alcohol are full of calories and not nutritious for the body. Reducing alcohol intake is a simple way to decrease daily calorie consumption without having to feel hungry. Yes, that may be harder with all the added temptations that quarantine brings—but you’ll wake up feeling more energized and more refreshed to tackle the day ahead.
Make Meals at Home
While take out can feel convenient, comforting and even supportive during this time—it’s more crucial than ever to make as many meals as possible at home. Meals from restaurants tend to have huge portion sizes and include high amounts of sugar, fat, calories and salt. With everyone sheltering in place, it’s easier now than ever to prep healthy meals during your lunch and break times so it’s ready to go after 5 o’clock.
Patients can take this one step further by looking up healthier versions of their favorite meals. Some options include:
- Swapping out cauliflower rice for regular rice
- Using Greek yogurt instead of sour cream
- Swapping out red meat for turkey, chicken or fish
- Having oatmeal or granola instead of cereal
- Plating your dinner in salad plates and your salad in dinner plates
Increase Protein Intake
Meals that are low in protein can be less filling despite a high-calorie count. When people increase their protein intake, they tend to feel fuller quicker and for longer. Some great options to increase protein include:
- Cottage cheese
- Hard-boiled eggs
- Protein shakes
- Canned salmon
- Fresh turkey roll-ups
Schedule a Consultation
Have questions about gastric sleeve surgery? Contact us for information about eligibility, costs, post and pre-op expectations and any other inquiries you may have. Stay safe and stay healthy! We’re all in this together.