Avoid these Common Diet and Exercise Mistakes

Scientifically, losing weight boils down to a simple-sounding formula: burn more calories than you take in. However, anybody who has ever cut calories and ramped up an exercise plan in an effort to slim down knows it’s much more difficult than it sounds. All dieters inevitably make mistakes along the way—and most of the time they don’t even realize it. Here are some mistakes to avoid when trying to shed fat.

  • Too much protein – Protein is important, but if you have too much, the excess gets stored as fat.
  • Skimping on veggies – Many of us fall short of the recommended 2.5 cups daily. Work some into every meal, whether it’s sliced tomato on your morning toast or spinach on your turkey sandwich.
  • Having just a big glass of juice for breakfast – Most juice raises blood sugar, so your body produces more insulin. You’ll get hungry and overeat later. Get in protein and fiber, such as eggs and whole-grain toast.
  • Overestimating weight-loss rate – Most people shed a lot of pounds in the first couple of weeks of a program, a combo of carbs and water. It’s an artificially high drop, so don’t get discouraged when progress peters out.
  • Slacking on shut-eye – Appetite and hunger hormones are greatly influMistakes, Behind You Green Road Sign Against Dramatic Sky, Clouds and Sunburst.enced by how much sleep you get.
  • Considering workouts license to binge – One recent study in Marketing Letters found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.
  • Always doing the same routine – You can’t perform the same exercises over and over and expect the same benefits. To get better results, follow the FIT principle: Vary the frequency, intensity or time.
  • Ignoring weights – Some who are getting started on an exercise program think they should stick with just cardio, but you need strength training to keep your metabolism revved up.
  • Giving in to your energy drain – A top excuse for not exercising is that you’re too tired. Fake yourself out if you have to. Say you’ll walk for only 10 minutes and you’ll likely go longer. Exercise energizes you!

 

If you are considering bariatric surgery in the Las Vegas area, schedule an appointment with Dr. Shawn Tsuda. He and his team can find the right treatment for you.

GERD Suffering Can Be a Thing of Your Past with LINX

For gastroesophageal reflux disease or GERD sufferers, life is often dictated by just how bad their acid reflux and spasms are on any given day. Many live in fear of pain caused by esophageal spasms so severe they’re sometimes mistaken for a heart attack. Now there is hope for those who are afflicted with chronic GERD – a procedure called the LINX® reflux management system. It keeps stomach acids from traveling up the esophagus and causing GERD.

Generally referred to as reflux, GERD affects 20 percent of the population. It’s caused by a weak muscle in the esophagus that allows stomach acid to enter the esophagus and cause chronic inflammation. GERD sufferers typically have burning pain in their chests and throats, trouble swallowing, and the feeling of food sticking rather than being properly swallowed. The worst cases can put a patient at risk for esophageal cancer and chronic pulmonary disease.

Reflux can sometimes be managed by lifelong medications, but severe cases can require surgery. About 60 percent are well controlled on medication, but there’s a gap of patients who aren’t. Approved by the Federal Drug Administration in 2012, the LINX surgery is designed to target the gap population.anatomy-demon

LINX is a series of titanium beads with magnetic cores connected together as a small bracelet with titanium wires. A surgeon implants the bracelet laparoscopically around the esophagus to increase the tone of the valve that normally prevents stomach acid from traveling up the esophagus. The power of the magnetic beads keeps a weak or failed lower esophageal sphincter closed, and the normal pressure generated by swallowing expands the magnets of the device and allows the sphincter to open.

 

If you suffer from uncontrolled GERD, schedule an appointment with Dr. Shawn Tsuda. He can assess your situation and explain your treatment options.

Breaking Down the Myths and Building Up the Facts of Weight-Loss Surgery

Popular myths about bariatric/weight-loss surgery (WLS) run the gamut from horror stories to fairy tales. In reality, these procedures are neither as awful nor as fantastic as they’re usually made out to be. Unfortunately, the very place where we often go for knowledge – the internet – is a grab bag of conflicting information when it comes to weight management and obesity. Luckily, Dr. Shawn Tsuda has the facts in an area riddled with fiction.

Myth: Bariatric surgery is a quick fix for obesity.

Fact: Bariatric surgery is a tool that can aid in what will be a lifelong commitment to health. It is designed to remedy a lifetime of problems that can shorten one’s lifespan and decrease one’s satisfaction with his or her current situation in life. Morbid obesity is dangerous. The fix is for life. It requires dedication and commitment. The surgery, recovery, and lifestyle changes that accompany WLS require both courage and determination on the part of the patient.

Myth: Bariatric surgery is only for the morbidly obese.

Fact: Obesity is only one of the criteria that qualify patients for surgery. Overweight patients may also be candidates if they have one or more health problems that might be reduced or alleviated by weight loss. Diabetes, sleep apnea, hypertension, arthritis, and high cholesterol are examples of such weight-related health conditions.

Myth: You will finally be skinny after bariatric surgery.

Fact: Most patients do not lose all of their excess weight. Losing just 50 percent of excess weight and keeping it off is considered a success story. The health benefits in reducing weight-related problems like sleep apnea often occur even in patients who don’t lose all the weight they would like.

Myth: Weight loss from bariatric surgery is permanent.

Fact: Some regain is likely. A patient might lose 150 pounds and gain back 30 to 50 pounds. Part of this is simply the body adjusting to the “new norm” and learning to store fat even on a very restricted diet. In the best case, some of the gain might be muscle from getting more exercise. At other times, a patient’s failure to adhere to the post-surgery lifestyle recommendations plays a role.

Myth: After bariatric surgery, I won’t have to worry about diet or exercise anymore.

Fact: Patients will need to continue an exercise and diet regimen to maintain their health moving forward. Approximately 20 percent of patients will see some weight regain after surgery. This typically occurs in patients who disregard their dietary intake and exercise.

If you live in the Las Vegas area and are considering WLS, contact Dr. Shawn Tsuda. He and his expert team can help you find the right treatment for your unique situation.

Focus On Facts

Just Breathe: The Importance of Resipiratory Muscles

Breathing is a necessary function of life, and most of the time it is effortless. However, if you exercise regularly, you may think about breathing more often. That’s because the respiratory muscles can fatigue just like any other skeletal muscle.

Interestingly, the lungs have no skeletal muscles of their own. The work of breathing is done by the diaphragm, the muscles between the ribs (intercostal muscles), the muscles in the neck, and the abdominal muscles. The diaphragm, a dome-shaped sheet of muscle that separates the chest cavity from the abdomen, is the most important muscle used for breathing in (called inhalation or inspiration). The diaphragm is attached to the base of Just Breathe sign with clouds and sky backgroundthe sternum, the lower parts of the rib cage, and the spine. As the diaphragm contracts, it increases the length and diameter of the chest cavity and thus expands the lungs. The intercostal muscles help move the rib cage and thus assist in breathing.

We breathe in, we breathe out, every minute of every day. That’s because breathing is under autonomic nerve control. The signals are sent from the brain automatically. The brain determines when we need to breathe based on the signals it receives from our organs and nerves. Although we can breathe in and out on command – for example, during pulmonary function testing or when completing breathing exercises – respiratory muscle function is primarily an automatic task.

The process of breathing out (called exhalation or expiration) is usually passive when a person is not exercising. The elasticity of the lungs and chest wall, which are actively stretched during inhalation, causes them to return to their resting shape and to expel air out of the lungs when inspiratory muscles are relaxed. Therefore, when a person is at rest, no effort is needed to breathe out. During vigorous exercise, however, a number of muscles pa
rticipate in exhalation. The abdominal muscles are the most important of these. Abdominal muscles contract, raise abdominal pressure, and push a relaxed diaphragm against the lungs, causing air to be pushed out.

We don’t often think of strengthening these respiratory muscles or about how important they are. Learn more so you can keep these important muscles strong and helping you be the healthiest you that you can be!

 

Contact Dr. Shawn Tsuda if you or a loved one is interested in learning about ways to treat obesity and the metabolic disorders that come along with it. He and his team of experts can help you.

 

 

 

 

Planning Makes Perfect

Many of us have the goal of getting fit and healthy. When thinking of those exercise goals, what’s the first thing most of us think about when we consider how to achieve them? Motivation, right? Surprisingly, motivation might not be what you need at all.

Researchers are finding that while many people are motivated to workout (i.e. they have the desire to workout and get fit), the people who actually stick to their goals do one thing very differently from everyone else. They exercise with intent. Simply by writing down a plan that said exactly when and where they intended to exercise, study participants were much more likely to actually follow through. Researchers discovered that what pulls that desire out of you and turns it into real–world action isn’t your level of motivation, but rather your plan for implementation. Deciding in advance when and where you will take specific actions to reach your goal can double or triple your chances for success.A Goal Without a Plan Is Just a Wish sign on desert road

A study in the British Journal of Health Psychology found that 91% people who planned their intention to exercise by writing down when and where they would exercise each week ended up following through. Meanwhile, people who read motivational material about exercise, but did not plan when and where they would exercise, showed no increase compared to the control group. Perhaps even more surprising was the fact that having a specific plan worked really well, but motivation didn’t work at all.

Over 100 separate studies in a wide range of experimental situations have come to the same conclusion: people who explicitly state when and where their new behaviors are going to happen are much more likely to stick to their goals.

If you live in the Las Vegas area and are looking for treatment for obesity and the illnesses that go along with it, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help find the right treatment for you.

Fitness and Fun – Continue your Healthy Lifestyle while on Vacation

Aaahhh…vacation…time for relaxing and indulging in decadent foods, right? Believe it or not, with a bit of planning and a change of perspective, your vacation can be relaxing, indulgent, and healthy!

Follow these tips when planning your get-away:

  • The great outdoors
    • Hiking, biking, white-water rafting, and horseback riding are just a few fun adventure vacations that allow you to enjoy nature while being active. Happy senior couple having fun with bicycle at city flea market
    • If a beach vacation is more your style, snorkeling can be fun, as can kayaking and canoeing.
    • Diet bonus tip – look for local foods that are in season like seafood, fruit, and veggies for delicious and healthful meals.
  • The urban jungle
    • For those wanting an adventure in the city, the choices are endless. Whether you’re in New York, San Francisco, Paris, or Bangkok, you won’t even notice how much territory you are covering on foot since there is so much to see and do and everyone else is walking. Take your pedometer. You’ll be amazed!
  • All-inclusive resorts
    • There are plenty of all-inclusive resorts in Mexico and the Caribbean that are well priced. These resorts provide lots of water sports and land sports along with gyms, fitness classes, and special activities that can include games, sports, and other activities.

Even if you don’t include “active” in your vacation planning per se, it’s easy to incorporate exercise and make healthy choices wherever you go. Walk, hike, or swim laps in the hotel pool. Public parks, playgrounds, and open spaces exist everywhere. Tuck a ball or Frisbee into your suitcase and you’re ready to play. Stay active, and it’s much easier to justify trying that sweet or fried indulgence that the locals are famous for.

If you live in the Las Vegas area and are looking for treatment for morbid obesity and/or metabolic syndrome, schedule an appointment with Dr. Shawn Tsuda. He and his team of experts can help you find the right treatment for your unique situation.