Slow weight loss & exercise?

[JillyT]

I am about 5 months post op and feeling really good. Down about 50 lbs and about 30 more to go. My weight loss has been extremely slow going though. (I lost 20 lbs in the first 2 weeks) I'm pretty dialed in on my eating. But honestly haven't been great about exercise. How much are you guys working out? & what are u doing? I am trying to find an amount that is doable for the long run. I fear that if I do a lot and then slip back after goal it will trigger gain. Just trying to find a good happy medium.

[Ann2]

My shrink (yup, I've got one of those) who works with a lot of bariatric patients and with my surgeon's educational program says that in his loooong experience with bariatric patients it simply isn't likely that someone who doesn't build an exercise lifestyle post-op and keep doing it FOR-FREAKIN'-EVER will maintain their weight loss.

So if you believe that, you do have to come up with an exercise program that you can continue with, that will give you some actual pleasure, and that will not bore you or injure you or make you hate it so much you'll quit doing it.

Obviously, you have to find what works for you, but here's what I've done that's worked for me:

The first year and a half post-op I relied almost solely on (1) walking 5-6 times a week (I worked up to 3-5 miles each time out -- and boy did it take me a while to work up to that much) and (2) gradually becoming much more physically active than I'd been pre-op -- in that I gardened, cleaned house, mowed grass, shopped, did more grocery shopping, etc. than I've done in decades.

The second year and a half I kept walking (although not so much as before) and added (3) a 75-90 minute yoga class two days a week (I could talk forever about how good yoga has been for me re strength, flexibility, balance, calmness, etc. and (4) a 60 minute aquarobics class three days a week (it's not only a tough workout, but incredibly beneficial as a social activity for me).

I still walk now for enjoyment, but less than I used to and more for enjoyment and when they close the pool for cleaning or when we're on vacation and I'm away from my yoga/aquarobics resources. In the summertime I also do some hiking and some river kayaking, but that's very sporadic.

Some people here run, bicycle, lift weights, even do triathlons, half-marathons and full marathons. Some folks here have really embraced exercise as a new / old way of life they love.

P.S. I'm 71 years old and maintaining at 135 pounds 3 years post-op.

[RehabNurse]

I am about 5 months post op and feeling really good. Down about 50 lbs and about 30 more to go.

I had lost 46 pounds at 5 months post-op, so you're actually losing faster than I did.

I am 2+ years out and resumed working out at 3 months post-op. I run 20+ miles weekly, lift heavy free weights 3 times a week, and cross train with other workouts (stationary bike, outdoor hiking, stair mill, elliptical). I workout 5 to 6 days a week.

[HappyGiiirl]

I could have written most of the same, 15 weeks post op, but zero gym time and all yardwork and organizing at home after sitting for almost 10 hours on my job I am very energetic. Hoping when I can get to the gym it will kick start me again. Feeling 52 lbs might be slow but also feel that I'm looking healthy so I'll go with that. You won't go backwards unless you do zero output a day and over do your input, sounds like you got that under control. Just keep active and workout and push a 3-4 days a week. Everyone is different, our bodies don't respond the same and you have to test what gets you to goal. Good luck!! Great job on the WL

[Christie13]

I like to walk, run, pilates, and free weights.

[JillyT]

Thank you so much for your reply, you are awesome!

[sraebaer]

I agree it's good to find something you like, but I don't think there's any better way to BEGIN an exercise habit than walking. All you need is a good pair of shoes. Start slow (so you don't get hurt by doing too much), and build up your distance over time.

I know I could never have maintained my weight for 3 years without exercise, but I love it, much more than watching what I eat. It's a balance that works for me. Hiking is still my favorite activity in a nearby nature sanctuary, but I also run, ski, kayak, climb mountains, bike, (note the outdoor theme) and sometimes get myself into a gym for weights. I need to do that more.

Just got back from northern Wisconsin where I hiked, biked, kayaked, swam, stand-up-paddleboarded, and had so much fun!

Try it, you'll like it! Or maybe love it like me. I know before surgery when my psychiatrist heard I loved walking, he told me I would have no problem losing all my weight. He was right

[Sandra3]

I like walking too!
When we moved in a new country in 2014, I knew I was going to get the surgery very soon, so we decided not to buy a car, it's anyway impossible to park, public transportation is great and taxis are cheap. So my walking indeed increased compare to when we lived in the US.
I had surgery, was walking a little each day, had lots of set back and injuries, but kept walking, started biking, and I still do a little yoga and weights.

My main motivation was not just to loose more, but keep my lean mass (and help to get a higher BMR) because I wanted to loose only fat and no muscle!
I did lose some muscle during the first three months (also I was really nauseous and was not eating enough protein) but not since.
I went from walking 1 or 2 miles a day in 2014 (being dead tired after) to walk at least 5 miles a day today, and I feel so much better.

Two months ago a friend came for a short visit, he is in good shape and run marathons. I was proud of myself when I actually showed more resistance than him. Ok he was a little jet-lagged and not used to the tropical heat but we walked around 7/8 miles a day, twice he asked to go back to the hotel
I knew before surgery I would have been the one dead tired after 2miles!

Exercise can be everywhere, we just moved, usually I hire a team for the deep cleaning, this time I did most of it myself! it felt great!

I think it's also really comforting to realize how much things changed, how good you feel after working out, it's also a booster to eat right and be persistent. I am a slow looser too, my surgeon told me I might need up to three years to reach my goal. To reach "his prediction" ....probably a few more months...

[DesertGal]

I walk every single morning. I go to the gym and have been working on weight machines (I have rheumatoid arthritis and can't do free weights) and the machines that work on the arms, shoulders, legs, stomach are great! I use the treadmill if I feel like I haven't walked enough outdoors and just went back to Zumba (which I did when I was much 'lighter' a few years ago). For me, I know I can't do it alone without some form of exercise.

[ghost_ryder]

You have to find something that you like (a lot) and is sustainable. You have to be able and want to exercise for long periods of time (life). That should be why you took such extreme steps to have the surgery. Personally, I go to the gym five days a week and work in cardio each day (elliptical or spin class) followed by weight training with different muscle groups. I have a total knee replacement and don't want the other one done anytime soon. By strengthening the muscles around my joints to take away the effects of arthritis.

If I do eventually get the knee replaced what I am doing now, minus the spinning and weight training my legs, can go unchanged.

[Gvn71]

I have been very lucky to be quite successful so far post surgery. I have also been told I'm a little obsessed with working out. But, I have really been having fun doing it, so who cares. I figure if you're going to be obsessed with something, exercise is a good choice. I do believe that my exercise is one very important key to my weight loss and continued success. I am 6 months post op, and have lost 99lbs. I keep flirting with 100, but it hasn't happened yet.

My exercise:

I run daily, 6x a week. My shortest run is usually around 4 miles, and my longest is right around 8 - 10 miles. This would have killed me a year ago, but I run pain free, and actually enjoy it. I spend most of my day thinking about when I can get out and run. Some days I also swim or bike. A typical week is swim 2x (usually early am), bike 2x (either early or evening) and run everyday except Friday (usually). Saturday mornings are usually my long run.

I ran a triathlon a few weeks ago, have another coming up on August 17th, and am running the Hartford 1/2 marathon on October 14th. I'll likely do a September triathlon as well.

Seems extreme to some people, but I have been having a lot of fun doing it. My kids (and wife) have gotten on board and are my personal spectators at the races, they even deliver water bottles on my long runs on Saturday mornings! I figure if I don't use my fitness than I risk losing it, and I AM NOT GOING BACK!!!!

It's amazing to see what my body can do now that I am thin and living a healthy lifestyle. I'm toying with the idea of doing an Ironman Triathlon some time next year! 2.4 mile swim, 112 mile bike followed by a 26.2 marathon...... Come on, who says I have a problem!

Find something that you like to do, or try something that you never have done! Who knows, you might find that you enjoy it and actually want to do more of it. Lots to do, swim, bike, run, hike, walk, etc, etc!