Author: bell

A Guide to Sugar Intake After Weight Loss Surgery

Posted on December 15, 2022

Sugar cubes spilled from the overturned glass sugar bowl and wrapped by tape measure

Sugar cubes spilled from the overturned glass sugar bowl and wrapped by tape measure

During the holidays, it can feel like sugary foods are around every corner. From festive cookies to hot chocolate to decadent cakes, many folks celebrate the most wonderful time of the year with sugary indulgences. And while many of us know the dangers of consuming too much sugar, it’s especially important for those who have undergone weight loss surgery.

After your weight loss surgery journey, we understand you want to maintain your results while feeling your best. Unfortunately, eating too much sugar can cause cramps, bloating, and lightheadedness right after your meal and in the following hours. Learn more about sugar intake after weight loss surgery, and how it can impact your results.

What Happens If I Consume Too Much Sugar?

If you consume too much sugar after bariatric surgery, you may experience an unpleasant condition known as dumping syndrome. Also called rapid gastric emptying, dumping syndrome can happen after eating various foods, but is especially common after consuming foods high in added sugar. There are two types of dumping syndrome—early and late.

In early dumping syndrome, as food enters the small intestine, the sugar draws water from the intestinal tissue and surrounding vessels. This lack of water leads to light-headedness, cramping, nausea, bloating, vomiting, diarrhea, dizziness, and an irregular heart rate.

On the other hand, late dumping syndrome occurs one to three hours after eating and can cause different symptoms, such as sweating, skin flushing, dizziness, weakness, and rapid heart rate. The pancreas releases insulin to absorb the excessive sugar, leading to low blood sugar and the associated symptoms.

What Is Added Sugar?

Added sugar is sugar added during food processing, like sucrose or dextrose. These sugars aren’t naturally occurring, like the sugar in apples, milk, or vegetables, but are manufactured to add sweetness. Some common names of added sugar include corn syrup, honey, lactose, maple syrup, molasses, and agave.

How Can I Reduce Added Sugar in My Diet?

If you’ve had weight loss surgery, we recommend no more than 2.5 teaspoons of sugar per meal. If you stick to natural, whole foods, staying under this limit will be a breeze. Some common foods to avoid include ice cream, pastries, cakes, sugar-sweetened beverages, and other desserts.

It’s important to note that added sugars can be sneaky and can be found in many sauces and salty foods, like ketchup, low-fat yogurt, and cereal. Other sweeteners like honey, syrups, and table sugar should also be limited.

Try eating small meals throughout the day. Smaller meals can slow down digestion, making it easier to stop eating once you feel full. Similarly, adding foods high in fiber and protein, like meat, nuts, and cottage cheese, can keep you fuller for longer while slowing down gastric emptying. We advise against drinking lots of water during your meal, as it can increase stomach volume and lead to hurried digestion.

Achieve Your Dream Body & Maintain It

Enjoy whole, natural foods this holiday season and feel confident in your weight loss! With these tips for reducing sugar intake, you can avoid dumping syndrome and all the uncomfortable symptoms that come with it. If you want to learn more about weight loss surgery or have questions about your diet, don’t hesitate to contact the professionals at BMI Surgery for quality, knowledgeable advice. If you’re intentional about your diet after weight loss surgery, you can maintain your dream body for years to come!

Interested in Learning More About Weight Loss Surgery?

Maintain your weight loss this holiday season with Birmingham Minimally Invasive Surgery. Dr. Long and his team specialize in all types of bariatric surgery, including gastric sleeve surgery, gastric bypass, and the LAP-BAND. Contact us online or call us to set up a consultation at 205-850-1973.

Top 5 Ways to Stay Healthy at Work: Holiday Edition

Posted on November 15, 2022

Group business colleagues having fun at a Christmas party in the office wearing Santa hats.

Stay Healthy at Work

As the year draws closer, holiday parties are in full swing. While this can often be an exciting and exceptionally cheerful time, it can be challenging to stay on track with your weight loss goals amidst office-sponsored parties, break room treats, holiday lunch specials, and long workdays.

At BMI Surgery, we want to help you make healthy choices this winter. Here, we discuss our top tips for maintaining weight loss, like hydration, meal prepping, and managing stress so that you can feel confident this holiday season.

Hydrate, Hydrate, Hydrate

Hydration boosts your energy, increases focus and helps you maintain your weight loss goals. If you aren’t properly hydrated, your body compensates by slowing down metabolic processes leading to weight gain, lethargy, headaches, and more. And, if you’re dehydrated, you may mistake thirst for hunger and possibly overheat.

Next time you’re headed to a holiday celebration, bring a reusable water bottle to help you stay hydrated. Better yet, keep one at your desk daily so you can easily refill it whenever you need it. The average amount of fluids you should aim for is about 15.5 cups (3.7 liters) of fluids daily for men and about 11.5 cups (2.7 liters) for women. Most of this fluid intake should be water. If you drink caffeine, we recommend no more than 400 milligrams per day–that’s about 4 cups of coffee. Once you reach that, choose decaf tea or lemonade if you’re still thirsty for something other than water.

Create a Healthy Snack Tray

During a busy workday, it can be easy to grab the first available food option—healthy or not. To avoid the temptation of break room treats, vending machine snacks, or sugary drinks that may derail your weight loss efforts, try creating a healthy snack tray at your desk.

We recommend filling this try with snacks you actually enjoy so you’re excited to stay on track and they don’t go to waste. Some of our favorite snacks for maintaining weight loss include:

  • Nuts
  • Berries
  • Granola
  • Cheese
  • Jerky

If you place this tray in a convenient spot, like on top of your desk or inside a drawer, you are more likely to choose a healthy alternative to the vending machine and keep your eye on the weight loss prize.

Prioritize Staying Active

Long periods of sitting aren’t doing you any weight loss favors, and these sedentary periods can even increase the risk of heart disease, obesity, and other ailments. While we can’t help all ditch our desks for a more active alternative, there are still some ways to prioritize activity throughout the day.

One of the best ways to stay active throughout the workday is by utilizing your lunch break. Instead of eating lunch at your desk or in the break room, get your heart rate up and stand up to eat your meal. Afterward, take a walk outside, walk up and down the stairs, or sneak in a quick workout.

If you find yourself waiting for coffee in the office, heating food in the microwave, or waiting for a meeting room to open up, practice small forms of exercise while you wait. Squats, lunges, calf raises, and arm circles are great ways to stay active amidst a busy workday.

Meal Prep Your Work Day Meals

Planning is essential to maintain your weight loss, especially during the hectic holiday season. If you prepare and portion out your workday meals ahead of time in grab & go containers, it can make your week less stressful and support your maintenance efforts. We recommend preparing meals you like, so you’ll be less tempted to ditch Tupperware for not-so-nutritious takeout.

A few of our favorite meal prep recipes are curried chicken salad, spicy spaghetti squash with shrimp, and slow-cooker bean and barley soup. When in doubt, combining a protein source (chicken, beef, fish), vegetable or fruits (broccoli, asparagus, berries), and grains (corn, beans, whole wheat bread) is the foundation of excellent meal preparation.

Manage Your Stress

The holiday season is full of jolliness, festive cheer, and, often, stress. Many of us experience an uptick in work deadlines and mandatory holiday parties, both of which can be nerve-racking. Did you know that stress can contribute to weight gain? The hormone released when your body is stressed, called cortisol, stimulates fat and carbohydrate metabolism, creating increased hunger and cravings for sweet, fatty, or salty foods.

We recommend finding a stress management tool that works for you and sticking to it. You might consider meditation, breathing exercises, yoga, talking with a friend, and walking. No matter how you manage your stress, the best methods are free, applicable to many situations, and provide noticeable relief.

Feel Your Best This Winter

Stay on track with your fitness goals during the most special time of the year! Whether you work in an office or work from home, you can apply these tips and tricks to make healthy choices at your next office party or your next busy holiday workday. The team at BMI Surgery can provide more knowledge and advice about maintaining weight loss this winter. Feel your best with BMI Surgery!

Begin Your Weight Loss Journey Today at BMI Surgery

Maintain your weight loss while at work with help from Birmingham Minimally Invasive Surgery. Dr. Long and his team specialize in all types of bariatric surgery, including gastric sleeve surgery, gastric bypass, and the LAP-BAND. Contact us online or call us to set up a consultation at 205-850-1973.

Maintain Your Goals: A Guide to Healthy Holiday Recipes

Posted on November 15, 2022

Female feet on digital scales with a sign "omg!" surrounded by Christmas decorations, bottles, a glass of alcohol, and sweets.

Healthy Holiday Recipes

The holiday season is full of fun, festivities, and feasting. It can be easy to treat yourself more than a few times during the many celebrations and accidentally get off track with your fitness goals. As you prepare for the holiday parties, Thanksgiving dinners, and family potlucks, consider learning how to make tasty meals that don’t sacrifice all your weight loss progress.

Our team at BMI Surgery discusses our favorite healthy holiday appetizers, side dishes, entrees, and desserts. Host a fantastic dinner party, or bring the fan-favorite dish, while still being health-conscious with these 4 recipes.

Holiday Appetizer: Sweet Potato Chips with Black Olive Tapenade

Swap your traditional cheese and cracker hors d’oeuvres for this easy and tasty recipe! Food Network’s sweet potato chips with olive tapenade only require 5 ingredients: sweet potatoes, olive oil, black olives, scallions, and tomatoes. With its satisfying crunch and delectable toppings, this appetizer is sure to be a crowd-pleaser.

These holiday starters are so flavorful you won’t even notice the traditional cheese balls or deep-fried appetizers. Check out some of our other favorite holiday appetizers:

  • Cucumber Smoked Salmon Bites
  • Caprese Salad Kabobs

Holiday Side Dish: Balsamic Green Beans with Pearl Onions

This recipe is a must-try if you’re craving green bean casserole but want a healthier alternative. The balsamic green beans with pearl onions from Southern Living are healthy but still flavorful. This recipe can feed a crowd, satisfying everyone’s savory yet sweet appetite. Pair this delicious side with turkey, ham, chicken, beef, and more for a carb-conscious holiday side dish. And best of all, it only takes 20 minutes to prepare!

Swap out your carb-heavy favorite for a lighter, health-conscious option. Check out some of our other favorite holiday side dishes:

  • Skillet Squash Blossom
  • Rosemary-Pecan Mashed Sweet Potatoes

Holiday Entree

Ditch the sodium-filled meats or bland health-conscious entrees with Food Network’s mushroom-stuffed pork tenderloin. This entree is less than 330 calories per serving and takes only forty-five minutes to cook. A bit of a twist on traditional pork tenderloin, the mushroom, garlic, and lemon zest adds another mouthwatering flavor to your holiday plate.

Enjoy a main course with more flavor than a traditional, health-conscious grilled chicken entree. Check out some of our other favorite holiday entrees:

  • Citrus-Roasted Salmon
  • Mom’s Tuna-Pasta Casserole

Holiday Dessert

Last but certainly not least is everyone’s favorite— dessert! For many of us, when the dessert tray comes around is when it’s hardest to stick to our goals. But with this recipe from Country Living, you won’t even feel like you’re missing out. This chocolate-cinnamon marble bread pairs perfectly with coffee and will satisfy everyone’s sweet tooth. And this dessert is versatile, so you can use as much or as little sugar as you like.

If you like chocolate or you enjoy something more fruity, each of these calorie-conscious desserts offers something extra sweet. Check out some of our other favorite holiday desserts:

  • Chocolate Truffle Cheesecake
  • Lemon Icebox Bars

Maintain Your Healthy Lifestyle with BMI Surgery

With these tips and tricks, you can feel your best this holiday season. Try these recipes out at your next dinner party or potluck for a tasty meal without compromising your weight loss goals. If you want to learn more about maintaining your weight loss after surgery, our experts at BMI Surgery can provide knowledgeable advice, quality care, and exceptional results. Dr. Long and his staff are well-versed in weight loss maintenance and can help you reach your goals through quality care, minimally invasive procedures, and long-lasting results.

Achieve Your Dream Body for the Holiday Season

Proudly serving the Birmingham area, BMI Surgery specializes in various weight loss surgeries, including gastric sleeve, LAP-BAND, and more. Our team can help you achieve your dream body just in time for the holidays and help you maintain it. Call us at 205-858-1211 or contact us online to schedule an appointment today!

Can Your Stomach Stretch After Gastric Sleeve Surgery?

Posted on October 15, 2022

A female holding up a large pair of pants after weight loss surgery, illustrating that she’s lost weight.

Stomach Stretch After Gastric Sleeve Surgery

Weight loss surgery has helped thousands of people achieve their goals, but it’s not a small commitment! You have to plan, take time off work, rest, and learn a new way of taking care of yourself & your health… So it’s totally normal to think, well, why go through this and invest my time & money if it’s not going to be effective?

Well, reader! In this blog, our team at BMI Surgery will answer all your questions about your stomach stretching and why it may happen so, you can feel confident as you work to achieve your weight loss goals.

What Is Gastric Sleeve Surgery?

Gastric sleeve surgery works by changing the structure of the stomach. The surgeon will reduce its size by about two-thirds, minimizing the quantity of food you can eat and the number of calories absorbed by your body.

The surgery is minimally invasive. Gastric sleeve, also known as sleeve gastrectomy, is performed laparoscopically, which means smaller incisions and generally less recovery time compared to traditional surgery.

The FDA-approved procedure is effective and requires little downtime, so there’s no surprise it’s one of the most popular weight loss surgeries in US.

Will My Stomach Stretch After Gastric Sleeve Surgery?

Most often, your stomach will stretch after gastric sleeve surgery. But before you panic, it’s entirely normal for your stomach to expand a little after surgery. Our stomachs naturally stretch as we eat, which won’t change after a gastric sleeve procedure. After digestion, the stomach will contract to its original shape and size.

The problem may come if we overeat. Once your stomach is full, your body will alert you, so you will stop consuming food. But, if we overeat, the stomach will stretch to make room for the extra food. If this happens rarely, the stomach will still shrink after digestion. But if overeating happens often, the stomach can permanently stretch out, and the body can confuse fullness signals as hunger, which may lead to weight gain.

How Can I Avoid My Stomach Stretching After Gastric Sleeve Surgery?

You can avoid stretching your stomach after gastric sleeve surgery in various ways. Most importantly, don’t be too hard on yourself. If you overeat a meal or two, don’t be so discouraged that it ruins your efforts. Instead, acknowledge what happened, brainstorm ways to avoid it next time, and plan your next healthy meal.

Some of our tips to avoid a stretched stomach include:

  • Limit volume, not foods or food groups: If you restrict yourself from certain foods, like sweets or carbs, you may end up eating more on accident. Allow yourself to have your favorite foods in moderation.
  • Eat small snacks in between meals if you feel hungry.
  • Plan portioned, healthy meals in advance to help you stay on track, especially if you have a busy schedule.
  • Avoid drinking beverages during your meals. If you drink throughout your meal, you may fill up on fluids instead of nutritious foods. We recommend drinking before and after your meals, but not during.

Find Support & Expert Advice After Gastric Sleeve Surgery

Don’t feel like you’re alone on your weight loss journey! We understand that it can be unsettling, knowing you could impact your stomach’s size. That’s why our team at BMI Surgery is dedicated to your overall well-being–from the beginning to the end of your weight loss journey. Our team of experts at BMI Surgery team has years of experience helping people achieve and maintain their weight loss goals.

Begin Your Weight Loss Journey at BMI Surgery in Birmingham, AL

Discover your weight loss surgery options at Birmingham Minimally Invasive Surgery. With many years of experience, our team provides personalized and quality care to help you meet your goals. Call us at 205-850-1972 or contact us online to learn more about how to get started on your weight loss journey and improve your quality of life!

How Much Fiber Do You Need After Weight Loss Surgery?

Posted on October 15, 2022

Athletic girl with gym clothes eats salad at a table

Athletic girl with gym clothes eats salad at a table

Making the commitment to change your life with weight loss surgery is no easy feat. And after the surgery, you’ve worked hard to recover. A few simple lifestyle choices can make a real difference when maintaining your weight loss. Most importantly, following the proper diet is imperative for long-lasting results to avoid letting your hard work go to waste.

Feel confident about your new weight loss, and keep the pounds off for good by incorporating fiber into your diet with these tips and tricks from Birmingham Minimally Invasive Surgery.

What Is Fiber?

Fiber occurs naturally in plant foods like fruits, vegetables, whole grains, beans, legumes, and nuts. The body can’t fully break down natural fiber, causing it to slow down digestion and absorb water. There are two types of dietary fiber, including soluble and insoluble fiber.

Soluble fibers dissolve in water and slow down the digestion process. Some common examples of foods high in soluble fiber include

  • Oatmeal
  • Beans
  • Sweet potatoes
  • Brussels sprouts
  • Blueberries
  • Avocado

On the other hand, insoluble fibers aren’t dissolved in water and help move food and waste through your GI tract. Some common examples of foods high in insoluble fiber include

  • Celery
  • Whole wheat bread
  • Cauliflower
  • Nuts
  • Potatoes

While soluble and insoluble fibers are absorbed and broken down differently by the body, they are both important to incorporate into your diet after weight loss surgery.

Why Is Fiber Important?

Incorporating fiber into your diet is crucial to feel full longer, slow digestion, and lower cholesterol levels. Since this nutrient takes much longer to digest compared to other foods, it can stabilize blood sugar levels and make you feel satisfied for longer. And fiber intake helps improve bowel regularity, which can keep your digestive system healthy and help those suffering from constipation.

How Much Fiber Do I Need After Weight Loss Surgery?

Most people need anywhere from 25-35 grams of fiber per day after weight loss surgery. You may need more or less depending on your gender, age, weight, and other genetic factors. Fiber is best absorbed in foods, so we recommend consuming foods that are naturally high in fiber, rather than fortified with fiber, which is overly processed.

If you cannot absorb enough fiber, supplements are available to help your body receive the nutrients it needs. We advise consulting a dietician or your weight loss specialist about specific numbers and recommendations for your body after weight loss surgery.

How Can I Add More Fiber to My Diet?

Slowly add fiber to your diet if you don’t typically consume enough. Too much fiber can cause abdominal discomfort and bloating since your digestive system isn’t used to it yet. Once you start adding fiber into your regime, drink water throughout the day to aid digestion. And opt to add fiber into your meals throughout the day, and not all in one sitting for optimal results.

Some tips for adding fiber to your diet include

  • Add chia, flax, or hemp seeds to shakes, oatmeal, or yogurt
  • Swap brown rice for white rice
  • Snack on crunchy vegetables like carrots and celery
  • Top desserts or oatmeal with berries
  • Opt for whole fruits instead of fruit juice

Customized Follow-Up Care

Fiber is essential for weight loss maintenance after bariatric surgery. It can help you absorb nutrients, feel full for longer, and aid in the removal of excess waste from the body. At Birmingham Minimally Invasive surgery, our specialists can provide customized dietary plans and follow-ups to ensure you get all the benefits from fiber consumption. From the beginning of your weight loss journey to the end, our BMI Surgery team can help you achieve and maintain your goals.

Contact BMI Surgery to Get Started on Your Weight Loss Journey

The caring group of professionals at Birmingham Minimally Invasive Surgery will help you get started on your weight loss journey and stay with you every step along the way. Dr. Long and his team specialize in all types of bariatric surgery, including gastric sleeve surgery, gastric bypass, and the LAP-BAND. Contact us online or give us a call to set up a consultation at 205-850-1973.

What to Know About Gastric Sleeve and Acid Reflux

Posted on September 15, 2022

A brunette woman in cream colored shirt sitting at a table with her hand over her chest expressing discomfort.

A brunette woman in cream colored shirt sitting at a table with her hand over her chest expressing discomfort.

Are you in the process of recovering from a gastric sleeve operation? Or are you considering the transformative procedure? If so, you may have heard of acid reflux as a side effect of gastric sleeve surgery. Up to 35 % of people suffer from acid reflux after gastric sleeve surgery, but don’t let that stop you from pursuing weight loss surgery. Many find it to be manageable, and some don’t experience it at all!

While not everyone who undergoes gastric sleeve surgery will deal with acid reflux, we want to answer any questions you may have to help you avoid discomfort post-operation. In this blog, our team at BMI Surgery will explore everything you need to know about the connection between gastric sleeve surgery and acid reflux.

What is Acid Reflux?

Acid reflux is a condition that causes stomach acid to move out of the stomach and into the esophagus (the tube running between the throat and stomach). Acid reflux can cause discomfort and pain to those that experience it. People that have chronic acid reflux may have a condition known as GERD (gastroesophageal reflux disease), which can cause the following additional symptoms:

  • Difficulty swallowing
  • Nausea
  • Heartburn

Many people sometimes experience heartburn and acid indigestion, especially after eating a large meal. However, GERD refers to experiencing acid reflux more frequently, at least a couple of times each week.

Losing weight with gastric sleeve surgery can help some GERD sufferers to improve or eliminate their condition through weight loss. However, some people find themselves experiencing GERD for the first time following their gastric sleeve surgery.

Why is Acid Reflux Common After Gastric Sleeve Surgery?

Research into the connection between acid reflux and gastric sleeve surgery has produced mixed results. But, it is believed that there are three possible causes of GERD developing after gastric sleeve surgery:

  • Existing hiatus hernia (part of the stomach bulges into the chest)
  • Damage caused to the esophageal sphincter following surgery
  • Change in intra-abdominal pressure

If you experience acid reflux after gastric sleeve surgery, it should subside as you lose weight and your body recovers from surgery. Your doctor can provide clear timelines for recovery and answer any specific questions you may have.

How to Reduce Acid Reflux After Gastric Sleeve Surgery

Some issues that can later cause GERD can be addressed by the surgeon during your operation. If you develop acid reflux after gastric sleeve surgery, there are some treatments available.

While not everyone will develop acid reflux after gastric sleeve surgery, knowing that treatment is available if needed is helpful. Some common remedies for acid reflux after gastric sleeve surgery include:

  • Medications such as antacids, proton pump inhibitors, and H2 receptor blockers
  • Light exercise
  • Avoiding foods that could irritate your stomach, like fatty foods, anything deep-fried, and drinks with excess caffeine
  • Avoiding overeating
  • Eating slowly

For more information, we recommend you contact your provider about the best ways to eliminate or reduce acid reflux or GERD symptoms following surgery.

Find Relief from Acid Reflux After Gastric Sleeve Surgery

Find quality support, advice, and encouragement after gastric sleeve surgery from Birmingham Minimally Invasive Surgery! If you develop acid reflux after your surgery, our qualified team of experts can help you find the relief you deserve. Don’t let the fear of acid reflux keep you from embarking on your weight loss journey– find out more today!

Interested in Weight Loss Surgery?

At Birmingham Minimally Invasive Surgery, we offer a choice of weight loss surgeries to help you achieve your weight loss goals and lead a healthier life. Call us at (205) 858-1211 or contact us online to learn more about weight loss surgery today!

Healthy Eating Habits for Your Weight Loss Journey

Posted on September 15, 2022

A woman’s hands holding a lunchbox with nuts, berries, and an apple on an isolated dark wooden table

A woman’s hands holding a lunchbox with nuts, berries, and an apple on an isolated dark wooden table

Losing weight in a healthy and sustainable way is essential to gain lasting results for your physique. But knowing how to achieve a healthy weight and maintain it can be challenging. Weight loss surgery is highly effective, but to sustain the results, combining your procedure with healthy eating is essential.

In this blog, the experts at BMI Surgery examine some healthy foods that can help you achieve more significant results from your weight loss journey and increase your chances of success.

Our Top 3 Lifestyle Changes after Surgery

To see the results you hope for, we recommend combining the following three lifestyle changes with your surgery:

  1. Make healthy snack choices
  2. Eat fat-burning foods that boost your metabolism
  3. Control portion sizes

Make Healthy Snack Choices

Snacking is the downfall of many diets. Research shows that making healthy snack choices can help you to keep hunger at bay, ensuring that you feel fuller for longer while making it easier to manage your weight. Choosing healthy snacks will guarantee what you eat between meals and supports your weight loss efforts rather than sabotaging your good intentions.

The following options contain a combination of healthy fats, protein, and fiber, making them excellent choices:

  • Carrot sticks with hummus
  • Mixed nuts (walnuts, brazil nuts, cashews, and almonds)
  • Greek yogurt with berries
  • Wholegrain crackers with avocado
  • Cherry tomatoes with mozzarella

Choose Fat-Burning Foods

Choosing foods that help you burn fat and speed up your metabolism is a great way to maximize your weight loss efforts. Here are some of the fat-burning, metabolism-boosting food heroes to include in your weight loss diet:

  • Greek yogurt: Greek yogurt contains conjugated linoleic acid (CLA), which is known to have fat-burning properties.
    Green tea: Green tea may not be a food, but the beverage’s reputed thermogenic properties can help you burn more calories.
  • Eggs: Eggs are a high-protein food, and eating them can trigger a thermic effect that boosts your metabolism.
  • Chicken: Chicken is a form of lean protein and helps to increase your muscle mass, which burns more calories.

Control Portion Sizes

Controlling your portion sizes is an easy way to avoid overeating and maintain your weight loss. We recommend using your plate as a guide when making meals at home or eating out.

To do this, think about your plate in sections.

  • Vegetables, greens, or salad: half a plate
  • Protein: a quarter of a plate (meat, eggs, dairy, tofu, etc.)
  • Complex Carbohydrate: a quarter of a plate (whole grains, starchy vegetables, etc.)
  • Fatty food: half a tablespoon (cheese, oils, butter, etc.)

As you use your plate as a rough guide, note that there is no “one size fits all” method for weight loss, and some people may require more or less food. But, this method is a great start! By being aware of your portions, it can be much easier to lose and maintain weight loss in a healthy, effective way.

Achieving Long-Lasting Weight Loss Results

Figures from the CDC show that almost half the U.S. population (49.1%) is trying to lose weight. So, if you hope to make some lifestyle changes and lose a few pounds, you are certainly not alone.

Losing weight and maintaining weight loss long-term is not always easy. For this reason, many people choose weight loss surgery to assist them. However, maintaining weight loss requires a change in lifestyle alongside bariatric surgery. Committing to making this combination of changes, alongside weight loss surgery will set you off toward success on your weight loss journey and deliver the results you have been hoping to achieve.

Find Support for Your New Habits

Find support for your new habits! With years of experience, our qualified team of experts can create customized plans after your weight loss surgery, so you can stay on track. Find quality support, advice, and encouragement as you embark on your weight loss journey from BMI Surgery!

Transform Your Body at Birmingham Minimally Invasive Surgery

Maintain your weight loss with healthy eating habits! Our team at BMI Surgery can help you with post-operative care and offer expert advice to help you maintain your results! Call us at (205) 850-1973 or contact us online to transform your body today!

What is Dumping Syndrome? Signs, Symptoms, & Prevention

Posted on August 26, 2022

A woman holding her stomach in pain wearing an off-white blouse and blue jeans sitting on the couch.

A woman holding her stomach in pain wearing an off-white blouse and blue jeans sitting on the couch.

Are you experiencing pain, bloating, fatigue, or nausea after eating? If you have recently undergone gastric surgery, you could be encountering dumping syndrome. Dumping syndrome is a condition that can develop after gastric bypass surgery and occurs when food moves too quickly from the stomach to the intestines.

Don’t let your health dictate your social plans, energy levels, and your personal comfort. Find the relief you deserve by learning more about the symptoms, causes, and treatments for dumping syndrome from the experts at Birmingham Minimally Invasive Surgery.

What Is Dumping Syndrome?

When a person experiences it, food gets “dumped” into the small intestine without being digested, causing bloating, swelling, abdominal pain, and other uncomfortable symptoms.

Usually, these symptoms can also be experienced in other areas of the body, including the feeling of light-headedness or tiredness after a meal. People with dumping syndrome can experience the symptoms anywhere from 10 minutes to 3 hours after eating.

Symptoms of Dumping Syndrome

This can be categorized into two types: early and late. Early syndrome happens 10 to 30 minutes after a meal, whereas late syndrome happens 1 to 3 hours after eating. Some common symptoms of dumping syndrome include:

  • Bloating
  • Swelling
  • Abdominal pain
  • Nausea
  • Facial flushing
  • Heart palpitations
  • Dizziness and fatigue
  • Diarrhea
  • An uncomfortable feeling of fullness (even after small portions)

Causes

To understand the causes of dumping syndrome, we need to understand how our digestive system works.

Your digestive tract will make and then release hormones that control how your digestive system functions. When food moves too quickly from the stomach to the intestines, your digestive tract will end up releasing more hormones than it should. Your body reacts by shifting fluid from your bloodstream into your small intestine. This shift of fluid, plus other substances released by your intestines in reaction to undigested food, causes the symptoms of dumping syndrome.

Home Remedies

So what can you do at home if you want to try and treat this condition? The first thing that you need to do is try and change what and how you eat. Some diet changes include:

  • Avoid liquids until at least 30 minutes after a meal
  • Lie down for 30 minutes after a meal to alleviate symptoms
  • Avoid foods high in simple carbohydrates
  • Increase your protein and fiber intake
  • Avoid dairy products
  • Avoid alcohol

It may be beneficial to eat 6 small meals per day, instead of the traditional 3 meals a day. Your doctor will recommend what specific foods you should avoid and any other steps you need to take to avoid dumping syndrome symptoms.

Post-Op Best Practices

If you have had an operation and want to try and limit your symptoms, do not attempt to just “power through” dumping syndrome symptoms. Instead, rest whenever you feel tired. Ample rest will allow your body to regulate its processes.

If you are able, daily walks may help alleviate feelings of bloating and puffiness. We also recommend you do not lift anything at all that may cause you to strain, such as a vacuum cleaner, child, bags of dog food, or a heavy briefcase.

Find Relief from Dumping Syndrome

You deserve to enjoy dinner with friends or breakfast with your family without having to worry about possible side effects. If you notice any symptoms of dumping syndrome, it’s important to contact a doctor. A medical professional will be able to analyze your unique symptoms and advise treatments to give you relief. Don’t let your health dictate your social plans, energy levels, and your personal comfort!

Treatment at BMI Surgery

If you are struggling with dumping syndrome, don’t hesitate to contact Dr. Long and his team today. Proudly serving the Birmingham area, we specialize in all types of bariatric surgery and can help you with post-op recovery. Call us today at 205-850-1973 or contact us online to set up a consultation.

We look forward to helping you take back control of your health!

How To Maintain a Healthy Lifestyle With a Busy Schedule

Posted on August 26, 2022

Healthy dinner from lunch box at office working table

Healthy dinner from lunch box at office working table If you feel like your life revolves around all of the things that you have to do, you may believe you don’t have the energy or the time to focus on yourself. You’re not alone in this struggle, since many people across the nation feel that a busy schedule keeps them from maintaining a healthy lifestyle. However, it is possible for you to eat well and exercise without compromising your activities and routine.

Eating healthily when you are always on the go, taking the kids to soccer practice, and working full time can be difficult, but with a little bit of planning a preparation, these tips from the experts at Birmingham Minimally Invasive Surgery can make it easy for you to make healthy choices while on the go.

Keep Healthy Snacks Available

If you’re running from meeting to meeting or dropping your kids off at different activities throughout the day, it can be hard to squeeze in a meal. It’s understandable that many people feel as though they’re always picking up fast food when on the go—after all, it’s called fast food for a reason, right? But frequent fast-food stops can quickly upend your healthy eating habits. If you want to avoid this easy temptation, keep a steady supply of healthy snacks in your car so you can keep yourself on track throughout the day.

Prepare Healthy Meals Ahead of Time

We recommend preparing meals ahead of time that are both healthy and something you enjoy. Often, at the end of the day, we feel too tired to cook, and these prepared meals can help you make a healthy choice. Many meals can be stored in the refrigerator or in the freezer. Or, there are many meal services, like Hello Fresh, that will deliver healthy food right to your door.

Stay Active Throughout the Day

By staying active during the day, you can take advantage of little moments that can make a big difference in your health. For example, walking your children to school can allow you to spend time with them while also getting in your exercise for the day. Or, if you work in an office for most of the day, take advantage of your lunch break and walk around the block a few times. We’ve listed a few ideas, but there is no wrong way to get active.

  • Walk your kids to school
  • Walk laps during your child’s sports practice
  • Walk during your lunch break
  • Take the stairs instead of the elevator
  • Park far away from work
  • Exercise during TV commercials

Being active and making healthy diet choices can improve your brain health, help manage weight, and strengthen bone and muscle. With some intentional planning and preparation, you can maintain a healthy lifestyle during even the most hectic of days.

Lose Weight with a Healthy Lifestyle

Maintaining a healthy lifestyle may be easier than you think! Sometimes the smallest changes make the biggest difference. Planning and preparation can set you up for success when it comes to a healthy lifestyle. At Birmingham Minimally Invasive Surgery, we want you to feel your best while maintaining healthy habits!

Weight Loss Surgery with BMI Surgery

The caring group of professionals at Birmingham Minimally Invasive Surgery will help you get started on your weight loss journey and stay with you every step along the way. Dr. Long and his team specialize in all types of bariatric surgery, including gastric sleeve surgery, gastric bypass, and the LAP-BAND. Give us a call to set up a consultation at 205-858-1211.

Should I Consider Weight Loss Surgery?

Posted on July 26, 2022

Closeup of a person’s feet on a scale with coiled measuring tape in foreground as they consider weight loss surgery.

Closeup of a person’s feet on a scale with coiled measuring tape in foreground as they consider weight loss surgery. There are many ways to lose weight, including dieting, exercise, and even some medications that are approved for weight loss. For some of us, however, these options aren’t adequate to get started on the journey. When you need help achieving significant weight loss, weight loss surgery is an effective and safe way to achieve those goals and set yourself on a path to a healthier life.

If you’ve been thinking about looking into weight loss surgery, you might be unsure whether it’s the right choice for you. Perhaps you’re not sure if it will be sufficient, you’re wary of potential risks, or you just don’t know whether you’re a candidate.

Make the right decision for your weight loss goals by discovering how weight loss surgery could improve your health and lifestyle from the experts at BMI Surgery.

How Being Overweight Impacts Your Health and Lifestyle

A person that is overweight often encounters regular bodily pain and a reduced ability to function physically. The excess weight puts added stress on your joints and the cartilage that protects your bones, contributing to a multitude of issues in the body.
Some of the most frequent issues caused by extra weight include:

  • High blood pressure
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Osteoarthritis
  • Sleep apnea
  • Some types of cancer

While these conditions are all different, the risks of each can be reduced through weight loss.

The Benefits of Weight Loss Surgery

Many people choose weight loss surgery, or bariatric surgery, to jumpstart their weight loss journey. Weight loss surgery can not only help you lose weight but also help you to ensure you keep the weight off once it’s gone, leading to better health for years to come.

Lose Weight and Keep It Off with Weight Loss Surgery

Surgery is generally recommended for people with a body mass index (BMI) of 35 to 40 or higher. Weight loss surgery is frequently recommended if you have further medical conditions related to obesity.

Weight loss surgery is just one part of a weight loss plan, however. You must maintain a healthy lifestyle including diet and exercise after recovery to maintain your results. We recommend learning more about nutrition and exercise prior to your bariatric surgery, so that it feels like second nature after the operation.

Improve Your Overall Health with Weight Loss Surgery

Weight loss surgery such as gastric sleeve and gastric bypass surgery help shed pounds by restricting the amount of food intake in the stomach. Through weight loss surgery, many medical conditions will improve, and you’re more likely to enjoy a number of other health & lifestyle benefits, too, such as:

  • Improved sleep
  • Better intimacy
  • Enhanced mood
  • Clearer skin
  • Alleviate stress & anxiety

Many patients report better quality of life after bariatric surgery and better overall health. A healthier, happier life is possible with weight loss surgery.

Enhance Your Quality of Life with Weight Loss Surgery

BMI Surgery is here to answer any questions you have about weight loss surgery. Our qualified team of experts can discuss weight loss surgery options to find what’s best for you. Weight loss surgery is minimally invasive and effective, making it the ideal choice for those who need to lose weight. Improve your quality of life and overall health with our team at BMI Surgery.

Discover Weight Loss Surgery Options at BMI Surgery

Our surgeon, Dr. Long is board-certified and has been successfully performing weight loss surgeries since 2002. Don’t wait to begin your weight loss journey—contact BMI Surgery today to set yourself up for amazing results. To schedule an appointment or discuss your weight loss journey, call 205-850-1973 or contact us online.