Along with the healthy eating habits discussed in Part 1 of this series, you need to pursue a good exercise program following your body contouring procedure. Although liposuction and tummy tuck surgery will be of great benefit to your appearance, the long term maintenance of the result requires your active participation. If you hear friends complaining that the surgical results didn’t last or fat went to other parts of their body after their liposuction procedure, it usually is an indication of a sub-optimal or non-existant program of diet and exercise. Excessive caloric intake of any kind-protein,carbs,or fats-will get deposited as body fat no matter how much prior surgery you may have undergone. The observation that the fat may get deposited in “new” areas not typical for you is because there are fewer fat cells remaining in the areas treated by liposuction. Again, this is an indication that you are not utilizing the calories that you consume in your diet and therefore they are being stored as fat.
When you actively build muscle mass, you burn calories more efficiently and regain a more youthful metabolism. The more muscle you build, the more calories you burn, and the easier it is to keep your weight under control with less obsession about diets and calorie counting. Regular exercise will not only help you lose weight but can improve your mood, prevent health problems, and promote good sleep habits. You will look better and feel better, which can boost your confidence, improve your self-esteem and prevent depression. Staying active also helps manage your blood pressure and cholesterol.
You don’t even need to set aside major chunks of time for working out. Take the stairs instead of the elevator or walk during your lunch break. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too. Physical activity delivers oxygen and nutrients to your tissues and, as a result, your entire cardiovascular system works more efficiently. When your heart and lungs work better, you’ll have more energy to do the things you enjoy. Regular physical activity can help you fall asleep faster and deepen your sleep. A good night’s sleep can improve your concentration, productivity and mood. Physical activity doesn’t have to be drudgery- try yoga, hiking, or an at home weight lifting program. Visit www.active.com for exercise resources.
To maintain ideal muscle tone, aim for at least 20-30 minutes of strength-training exercises 2-3 times a week. Remember to allow your body to rest in between workouts so your muscles have time to recover and grow. Here are a few recommendations from Wellness 360 https://www.realsimple.com for some quick, at-home workouts, which do not require any special equipment.
- Squats: If you are looking to build muscle and gain strength in both your buttocks and thighs
- One-Arm Row: To strengthen your upper/middle back and shoulders, and a great way to target those lateral muscles.
- Push-Ups or the Modified Push-Up: A quicker way to build muscle in the chest, abdominals, shoulders, and arms
- Shoulder Press: A good way to tone your shoulders and arms.
- Bicep Curl: To build endurance and power in your biceps
- Kick-Backs: To get those well-defined arms in the triceps area
- Plank: Good for overall strengthening and toning of the body
If you’re carrying some extra pounds and having a hard time losing them, it’s tempting to blame a sluggish metabolism. But is your metabolism the only reason you can’t lose weight? And, more importantly, is there anything you can do about it?
In Part 3 of this series, Dr. Forley will discuss how your metabolism can influence your success at maintaining your new shape.