They've Lost More Than 430 Pounds!

When it comes to losing weight, the hardest part is usually taking the first step and committing to a program. Finding the inspiration for weight loss can be as easy as listing the reasons and people your weight loss will impact.

Reasons to Lose Weight:

For Your Health

Obesity, unhealthy eating habits, and lack of physical activity can have a huge impact on your health, putting you at a higher risk for type 2 diabetes, high blood pressure, high cholesterol, coronary artery disease, stroke, sleep apnea, and hormone/fertility imbalances. Since waist size affects health problems, focusing on losing weight, especially in your midsection, can greatly reduce your risk of getting these conditions.

For Your Kids

Do you quickly run out of breath while playing with your kids? Have a hard time keeping up with them in general? Losing weight can mean longer, more fun trips to the park, zoo, etc. Not only is staying healthy important to keep in pace with your energetic kids, but promoting healthy lifestyle choices is key to teaching your kids healthy habits to last a lifetime.

For Your Spouse

Remember that line in your wedding vows, “’til death do us part?” Your significant other wants you around for a long, long time. Staying motivated to get in shape is even better when done together – set a goal and help keep each other inspired and on track!

For An Important Event

Class reunion? Summer vacation at the beach? Your wedding? Whatever the reason, getting into a smaller size for an upcoming event is great motivation because it helps you stick with short term goals while creating long term healthy habits.

For YOU

There’s no better inspiration for weight loss than making you feel good about yourself. Not only will weight loss improve your physical health, it improves self esteem, mood, and gives you a fantastic feeling of accomplishment when you meet your weight loss goals.

What’s your inspiration for weight loss?

Read Stories About People Who’ve Lost Weight and Gained Health at Penn

Jackie Savoy lost 150 pounds, got off her hypertension medications and stopped suffering from sleep apnea.

Bruce Sachais lost 121 pounds, but gained more energy because his blood pressure went back to normal and began sleeping better due to improved sleep – without interruptions from sleep apnea.

Lisa Harris lost 160 pounds, and now is pain-free who no longer uses a cane to walk, or feels like health restrictions keep her from doing the things she loves. Lisa is a regular blogger on this blog, and recently wrote about a very important trip she took - and the proud accomplishment that came with it.

Robyn lost 150 pounds, and now enjoys a healthy lifestyle complete with Zumba classes and workouts with her daughter!

Robyn says: “Thank You Penn Medicine. I am blessed to have had the chance to change my life and find health again.”

 

 

 

Lose Weight at Penn Medicine

Penn can help you lose weight for good. 

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Share Your Weight-Loss Success

Have you lost weight through weight-loss surgery at Penn or diet and exercise? What motivated you to lose weight? What tools did you find most helpful when you were losing weight?

Frequently, people learn from the life experiences of their friends, peers, even strangers. When going through the steps for bariatric surgery, patients can take comfort in knowing they are not alone. It helps to find that others have managed their care and want to offer support.

Click here to tell your own story.

As stories are received, they will be posted here so that you may read them to find support and encouragement, and to learn more about bariatric surgery at Penn.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.


Register for a free information session today.

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Share Your Weight-Loss Stories

Have you lost weight through weight-loss surgery at Penn or diet and exercise? What motivated you to lose weight? What tools did you find most helpful when you were losing weight?

Frequently, people learn from the life experiences of their friends, peers, even strangers. When going through the steps for bariatric surgery, patients can take comfort in knowing they are not alone. It helps to find that others have managed their care and want to offer support.

Click here to tell your own story.

As stories are received, they will be posted here so that you may read them to find support and encouragement, and to learn more about bariatric surgery at Penn.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.


Register for a free information session today.

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Share Your Weight-loss Success

Have you lost weight through weight-loss surgery at Penn or diet and exercise? What motivated you to lose weight? What tools did you find most helpful when you were losing weight?

Frequently, people learn from the life experiences of their friends, peers, even strangers. When going through the steps for bariatric surgery, patients can take comfort in knowing they are not alone. It helps to find that others have managed their care and want to offer support.

Click here to tell your own story.

As stories are received, they will be posted here so that you may read them to find support and encouragement, and to learn more about bariatric surgery at Penn.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.


Register for a free information session today.

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5 Tips for Clothes Shopping While Losing Weight

Clothing shopping – if you are someone who has struggled with weight all your life, chances are clothing shopping might not be your favorite thing to do.

And if you are in the process of losing weight either through diet and exercise alone or as a result of weight-loss surgery, buying new clothing for your changing figure can be exciting and frustrating at the same time.

Here are some tips and reminders for shopping as you continue on your weight-loss journey.

Try Everything On

Before you lost weight, you may have avoided the dressing room. Now? It’s more important than ever to try everything on before you bring it home. Your body is changing, and your shopping habits need to change with it. What you once pulled off the rack and brought home to wear is now probably too big.

Be Forgiving

Try to focus on the positives while you try clothing on. Even if you aren’t in the size you want to be in, congratulate yourself on how far you’ve come and what you can wear now that you couldn’t before.

Experiment with New Styles and Colors

If you never wore skirts before, why not start wearing them now? Showing off your new body is a great way to inspire yourself along the journey.

Fit Your Form

You have a new shape – show it off! Pick pieces that emphasize your waist or wherever you feel confident. By choosing pieces that fit well, you can actually make yourself look thinner. Get rid of those baggy clothes and love the skin you’re in.

Have Fun

Take a friend or support person shopping with you. He or she can help you choose new pieces and give you an honest opinion about the clothing you choose.

Ready to go shopping for a new, slimmer you?

Learn if bariatric surgery is right for you by attending a free weight-loss information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free weight-loss information session.

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Preparing and Recovering from Weight-Loss Surgery

Samantha Warner-Grimsley, RN, CBN, member of the Penn Metabolic and Bariatric Surgery team, explains how the team at Penn Medicine helps patients prepare and recover from weight loss surgery. 

Preparing people for weight-loss surgery and the lifestyle adjustments that are necessary after surgery are crucial components for long-term weight loss. That is why the Penn Metabolic and Bariatric Surgery team helps prepare you for your weight-loss surgery and then assists in your recovery so you can quickly get on track for achieving your weight-loss goals.

All patients scheduled for bariatric surgery at Penn Medicine attend a nutrition class approximately two weeks before surgery. The purpose of the class is to prepare you for the post-surgical dietary changes that are necessary for successful weight loss. 

During the class, a nurse reviews important information about your surgery and post-operative care. Knowing what to expect during and after surgery can help reduce anxiety and promote well-being during the recovery phase. The nurse also addresses any concerns or problems that you may have.

To bridge the transition from hospital to home, the Penn Metabolic and Bariatric Surgery team offers homecare or visiting nursing services for people who have had gastric bypass and gastric sleeve surgery. These services provide you with the expertise of a professional health care provider within the comfort of your own home, acting as a liaison between you and the bariatric surgery team.

Even with homecare services after bariatric surgery, health care professionals only come to your home for prescheduled visits. Therefore, it is important that you are aware of symptoms that can signal post-surgical complications and know when you need to contact your surgeon.

If you experience any of the following symptoms, call your bariatric surgeon’s office immediately:

• Fever greater than 101 degrees
• Severe pain
• Persistent nausea
• Vomiting
• Wound redness or drainage
• No bowel movement within three to four days after surgery
• Inability to consume adequate liquids
• Inability to tolerate your medications

When you make the decision to have bariatric surgery, you’re making a life-long commitment to a healthier you. A vital part of that commitment includes follow-up care. Regular visits with your bariatric surgery team, including the surgeon, nurse practitioner and dietician, can help you achieve and maintain long-term weight-loss success.

- Samantha Warner-Grimsley, RN, CBN

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How Much You'll Lose with Weight-loss Surgery

Here’s an exercise:

Imagine losing 1/3 of your weight.

Take your weight and multiply it by .30. Now subtract that number from your current weight. Imagine what your life would be like if you weighed that number.

Could you move easier? Would your knees still hurt? Could you keep up with your kids or grandchildren?

Would you be able to stop taking some of the medications you take every day? What would it be like to regain your health?

On average, someone who undergoes weight-loss gastric bypass surgery can expect to lose approximately 30 percent of his or her starting weight. Most of this loss is experienced during the first few months following surgery with the weight loss continuing for 12 to 18 months after surgery.

Weight loss associated with the adjustable gastric band and sleeve gastrectomy may not be as rapid and the weight loss may not be quite as great.

Each person’s weight-loss progress is different, but one thing is clear: healthy eating habits, exercise and ongoing support are critical for continued success.

Get more information about weight-loss surgery at Penn
Learn if bariatric surgery is right for you by attending a free information session from the Penn Metabolic and Bariatric Surgery Program.

At this free session, you can learn more about weight-loss surgery at Penn and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.

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Struggling to Lose Weight? SuperTracker to the Rescue!

Karen Buzby RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, introduces a new online weight management tool to help people achieve and maintain their weight loss goals.
You have probably heard before that weight loss is a matter of eating less and exercising more. Easier said than done – right? Anyone who has attempted to diet knows that translating healthy lifestyle advice to practical changes isn’t always so simple or straightforward.

SuperTracker is a new online tool that can help you plan, calculate and record caloric intake and physical activity, making weight loss easier than ever before. As part of the U.S. Department of Agriculture’s MyPlate program, SuperTracker is user friendly, interactive and contains a wealth of information to help you make smart choices about food and exercise. And it’s free.

Key features of SuperTracker include:

Daily calorie limit - Calculated based on height, weight and personal weight loss goals.

Food tracker - Record food items and portion size from an extensive database in an electronic food diary to review eating patterns and calorie balances each day.

Food group targets and graphs – Provides recommendations about number of servings from each food group based on a person’s daily caloric allowance. It also graphs food choices to show how dietary choices measure up to goals.

Personalized nutrient report – Customized reports of individuals’ average carbohydrate, protein, fat, vitamin and mineral intake. Helps identify which foods to eat more of and which to cut back on.

Physical activity tracker – Compares weekly physical activity totals to pre-set targets for moderate-intense and muscle-strengthening exercise.

Virtual healthy lifestyle coach – Advice, inspiration and support from a virtual coach helps people stay motivated and reach their weight loss goals.

Don’t wait another day. Start tracking your diet and activity goals with the SuperTracker today! 

- Karen Buzby, RD, LDN

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Tasty Ways to Keep Your New Year’s Resolution: Sweet and Sour Shrimp

A New Year’s resolution to lose weight does not have to mean sacrificing your favorite cuisines, such as Chinese food. Many Chinese menu items are loaded with fat, calories and sodium, but there are ways to prepare healthier versions that preserve the flavorful taste you love. This sweet and sour shrimp is nutritious, low in fat and calories and takes less than 30 minutes to prepare.

Ingredients:

• 1 (3 1/2-ounce) bag boil-in-bag brown rice
• 8 ounces firm, light tofu
• 2 tablespoons cornstarch, divided
• 1/2 pound peeled, large shrimp (approximately 15 to 17 medium-sized shrimp)
• 1/4 cup fat-free, low-sodium chicken or vegetable broth
• 1/4 cup low-sodium soy sauce
• 2 tablespoons sugar
• 3 tablespoons rice vinegar
• 1 tablespoon chili paste with garlic
• 2 teaspoons dark sesame oil
• 2 teaspoons canola oil
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1 tablespoon ground fresh ginger
• 1 (8-ounce) can pineapple chunks in juice, drained

Preparation:

1. Cook rice according to package directions, omitting salt and fat; set aside.
2. Place tofu between paper towels until barely moist; cut into 1/2-inch cubes. Combine tofu, one tablespoon cornstarch and shrimp. Combine remaining cornstarch, broth, soy sauce, sugar, vinegar and chili paste; set aside. 
3. Heat sesame oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; sauté for three minutes. Place shrimp mixture in a bowl. Heat canola oil in pan over medium-high heat. Add onion, bell pepper, ginger and pineapple to pan; sauté for two minutes. Add shrimp mixture; cook for one minute. Add broth mixture to pan; cook for one minute. Serve over rice.

Nutritional Information:
Amount per serving

• Calories: 318
• Calories from fat: 19 percent
• Fat: 6.8 g
• Saturated fat: 1 g
• Monounsaturated fat: 2.7 g
• Polyunsaturated fat: 1.3 g
• Protein: 19.8 g
• Carbohydrate: 45.4 g
• Fiber: 4 g
• Cholesterol: 86 mg
• Iron: 2.7 mg
• Sodium: 681 mg
• Calcium: 89 mg

The recipe yields four servings. Serving size is one cup of shrimp and half a cup of rice.

This recipe is courtesy of Cooking Light (May 2008).

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Penn Advancing Bariatric Surgery with Clinical Research

Jacque Spitzer, MSEd, research project manager at the Center for Weight and Eating Disorders and member of the Penn Metabolic and Bariatric Surgery team, explains the various ways patients can stay connected with the program after surgery.

There are many ways to stay connected with the Penn Metabolic and Bariatric Surgery Program after your surgery. In addition to regular follow-up appointments and an annual visit, many people choose to join Penn’s post-operative support groups or participate in clinical research programs.

As one of the leading research programs in the country, Penn Metabolic and Bariatric Surgery is deeply committed to advancing medicine by finding new, improved ways help people with morbid obesity. At any given time, the Penn Metabolic and Bariatric Surgery Program conducts multiple research studies aimed at better understanding the underlying cause of severe obesity, developing new surgical techniques and finding optimal strategies for improving post-operative outcomes and success.

The first step in participating in clinical research involves learning about the study, asking any question you may have and providing informed consent if you choose to participate. Informed consent means getting all the information about the study and then making an educated decision about whether you want to participate. The decision is all yours and it does not affect the quality of care you receive from the program.

The next step in the process is a screening interview or visit to make sure you fit all of the requirements to participate in the study. Research studies vary greatly in the number of visits and types of activities that they involve. Some involve filling out a one-time survey while others involve repeated visits over months or even years. You learn about all of these parameters before deciding whether to participate.

Participating in clinical research provides the unique opportunity to contribute to the growing understanding of obesity and obesity-related diseases as well as obtaining access to the latest treatments. Click here for a list of all obesity and weight loss surgery research studies currently under way at Penn Medicine.

In addition, support groups provide an opportunity to meet other people who are on a similar weight loss journey, share experiences and offer support to one another. Staying in close contact with the team also allows them to quickly address any problems you may be having so you can stay on track with your post-operative lifestyle changes and achieve your weight loss goals.

- Jacque Spitzer, MSEd

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The Essential Kitchen Tools, Utensils and Appliances for Successful Weight Loss

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses kitchen tools that can help you eat healthier and lose weight.
Whether you’re trying to lose weight or recovering from weight loss surgery, healthy meal preparation is critical for weight loss.  Follow these recommendations to make sure your kitchen is set up with the right appliances and utensils to help you successfully shed the pounds.

Use the right utensils

• Measuring spoons: The tablespoon is useful for portion control and the ¼-, ½- and 1-teaspoon measurements are commonly used in recipes.
• Measuring cups: The ¼-, ⅓-, ½-, and 1-cup measurements are frequently used for solids, and an 8-ounce glass or clear plastic measuring cup works best for liquids.
• Food scale: A scale is helpful to weight meat, poultry and fish for portion control

Slow the pace of eating

• Mini or baby spoon and fork: The small surface area of small utensils reduces consumption by making bites smaller.
• Tea cup saucer: The bigger the plate, the bigger the serving. A smaller plate size often means eating less. 
• Cup warmer: Place a cup warmer under a ceramic plate to keep food hot so you don’t feel rushed when you eat.
• Egg or kitchen timer: Use the timer to slow down the pace your meals and to remind you to drink plenty of water.  

Use storage items to keep healthy meals on hand and promote small portions

• Insulated, reusable water bottle and brush: A portable beverage container allows you to keep your protein drink or beverage with you at all times. The brush is useful for cleaning your container.
• Small non-stick frying pan and ceramic baking container: The small size helps you regulate portion size.
• Extra small, reusable, plastic storage containers: Use the environment-friendly containers to store lunches and on-the-go snacks in the refrigerator and freezer.

Handy kitchen gadgets and countertop appliances make healthy meal preparation easier

• Meat thermometer: The thermometer allows you to ensure that entrées are cooked appropriately to help avoid food-borne illness.
• Vegetable peeler: A peeler removes tough skin from produce such as potatoes.
• Blender: Helpful for making protein drinks and low-calorie smoothies, you can choose a counter-top blender, hand-held stick blender, wire whisk or shaker.
• Food processor: A food processor is a kitchen essential during the pureed food phase of the post-surgical diet.

- Karen Buzby, RD, LDN

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Convenient and Healthy, Too! Finding Diet-Friendly Frozen Food

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, provides tips for finding healthy frozen food.

Although it gets a bad rap, the supermarket’s freezer section is actually brimming with time-saving, nutritious food choices: as long as you know what to look for on the label.  By learning about healthy frozen foods, you can stock up on diet-friendly options to have on hand when you do not have time to cook.

Produce – Frozen fruits and vegetables are often more nutritious than fresh produce because they are frozen shortly after harvesting, preserving nutrients.

• Vegetables: Look for plain frozen vegetables without added butter, cheese or sauce.  Heat them in the microwave for a quick side dish or tasty addition to your favorite soup or casserole.
• Fruits: Look for products without added syrup or sugar.  Add frozen fruit to yogurt, smoothies and cereal or eat them straight from the freezer as a snack.

Frozen meals – Although they typically do not taste like a fresh, homemade dish, frozen meals can be helpful for those times when you do not have the time or energy to cook.  Choose products with no more than 3.5 grams of fat per 100 calories and 600 mg of sodium or less.  Make sure the frozen entrée has at least 4 grams of fiber and 15 grams of protein to keep you satisfied.  Reliable brand options include Kashi, Lean Cuisine, Healthy Choice and Smart Ones. 

Waffles – Choose 100 percent whole grain varieties.  The first ingredient listed on the label should be whole wheat flour.

Pizza – Choose a pizza product with a thin, whole wheat crust if possible.  Avoid high-fat toppings like pepperoni and sausage. Opt for vegetable toppings or get a plain pizza and top it with your own favorite vegetables at home. 

Desserts –Choose pre-portioned novelty ice creams with 150 calories or less, like Skinny Cow or Weight Watchers varieties. Sugar-free or 100 percent fruit popsicles are also good options.

Vegetarian – There are several options for vegetarian burgers, patties and sausages.  Choose varieties with 300 mg of sodium or less per serving.

- Cara Stewart, RD, LDN

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Ten Easy Ways to Start Eating Better

Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, recommends small diet and lifestyle changes for eating healthier and losing weight.

It is helpful to take a step back and assess your eating behavior to make sure you’re on a healthy track. This is particularly important both before weight loss surgery as you’re preparing for significant lifestyle changes, and after as you commit to long-term weight loss.

These simple, easy-to-implement diet and lifestyle changes can significantly improve your overall health and increase your chance for long-term weight-loss success.

1. Plan ahead. If you grab food on the go, dine out often or eat on an irregular schedule, your eating habits might be contributing to your difficulty losing, or even gaining, weight. By planning ahead, you can prepare healthy meals and snacks and avoid the common pitfalls of last-minute food choices. Make a weekly menu and write a grocery list. Be sure to include low-fat dairy, whole-grain products, lean meats, skinless poultry, fish, beans and “nature’s fast foods” - fresh fruit and vegetables.

2. Shop the perimeter of the grocery store. The healthiest food is often located around the perimeter of the grocery store. This includes fresh produce, meat, poultry, fish and dairy products. Next time you go to the grocery store, do the majority of your shopping around the perimeter and avoid the aisles, which frequently contain less nutritional items.

3. Not enough time? Shop online. If do not have sufficient time to shop frequently for fresh food, try ordering your groceries online. Some stores prepare your order in advance so it is ready to pick up when you arrive and others offer home delivery options.

4. Prepare meals at home. Make time to cook. Cooking gives you control over ingredients, preparation and portion size. When cooking, try to simplify your meals by focusing on lean protein, vegetables and salads. If you have a busy weekday schedule, prepare your meals in advance over the weekend.

5. Make time to eat at least three meals a day. Eating regularly decreases the likelihood of grabbing food on the go, making unhealthy food choices and overindulging due to extreme hunger. Carve out time in your everyday life for at least three meals every day.

6. Take your time. Sit down at a table and spend at least 20 minutes eating each meal. Eating too quickly can cause you to ignore feelings of fullness and overeat.

7. Be aware of portion size. Always look at the portion size and calories per serving listed on the nutrition facts label. In general, the more you put on your plate, the more you eat. Use a smaller plate to reduce your food intake.

8. Bring your lunch to work. Whether it is dinner leftovers, a quick tossed salad with a hard-boiled egg or a pre-prepared frozen entrée, bringing your lunch to work saves money, time and calories.

9. Drink calorie-free beverages. Drinks like juice, regular soda, alcoholic beverages, sports drinks and coffee concoctions often contain significant amounts of calories. Eliminate liquid calories that sneak into your diet by choosing diet beverages.

10. Keep a food diary. Record your intake of meals, snacks and beverages for at least one week including the portion size and meal location in a food diary. Bring the food diary with you to your surgical consultation. At the Penn Metabolic and Bariatric Surgery Program, the dietitian reviews your food diary and suggests strategies to improve your eating choices and behaviors.

- Karen Buzby, RD, LDN

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I’m Not Crazy, I Just Want to Lose Weight

David Sarwer, PhD, director of clinical services at the center for weight and eating disorders, explains the importance of psychological evaluations before bariatric surgery.

When considering weight loss surgery, many people wonder why they need

a pre-surgical psychological evaluation. It is a good question with several answers. Psychological evaluations have become a routine part of pre-surgical care. In 1991, the National Institutes of Health recommended psychological examinations prior to bariatric surgery when the health care team was concerned about a patient’s readiness to make the necessary lifestyle changes after bariatric surgery.

Over the past 10 years, organizations such as the American Society of Metabolic and Bariatric Surgery have strongly supported pre-surgical psychological evaluations and extended the recommendation to all bariatric surgery candidates. Today, nearly all insurance companies recognize the value of pre-surgical psychological evaluations and require them for all potential candidates as a part of the preoperative approval process.

The Penn Metabolic and Bariatric Surgery team believes that a psychological evaluation before bariatric surgery is critical to improve patients’ post-surgical success. The evaluation is an opportunity to identify motivations, address psychological challenges that may contribute to a person’s obesity or impact preparedness for surgery and arrange for appropriate follow-up support. It is not designed to be a barrier to surgery.

The Penn Metabolic and Bariatric Surgery Program is committed to providing the highest quality care to help patients reach their weight loss goals. As part of that mission, the pre-surgical psychological evaluation allows the health care team to optimize individuals’ chance for long-term weight loss success.

- David Sarwer, PhD

• For more information, visit the the Stunkard Weight Management Program website
• For more information, visit the Center for Weight and Eating Disorders website
• Learn more about Dr. Sarwer

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