Your journey starts right here, right now.
Like many expeditions into the unknown, the BIB® Managed Weight Loss Program journey has a beginning, middle part and ending. The beginning and the ending are the exciting bits while the middle section is sometimes just a hard slog. Here we’ll look at each part of the journey in more detail so that you can make your decision knowing what’s ahead.
- Eat slowly and chew thoroughly
- Use small dishes to help with portion control
- Always stop eating when you feel full
- Gradually introduce a variety of foods into your meals, especially those high in protein like meat, poultry, fish, dairy and eggs
- Have a protein-rich food with each meal
- Uncooked food should be weighed without the parts you cannot eat
- Choose well-cooked vegetables; raw vegetables should be chopped into small pieces
- Avoid foods difficult to digest such as raw cauliflower, raw onions and fried foods
- Moderate your use of artificial sweeteners and diet soft drinks
- Avoid things with high caloric density such as sugar, honey, sweets and lollies, sweet drinks, dried fruits, fat based dressings and nuts
- When you are using salad dressing, olive oil is preferred, or try balsamic vinegar instead
- Avoid eating late at night and do not eat for at least two hours before going to sleep – the intragastric balloon tends to move up when you lie down and may cause reflux and nausea
- If you do have reflux in the evening avoid coffee, tea, alcohol, tomatoes, oranges or other acidic foods and do not smoke. If the reflux persists try raising the head of your bed 20cm
- In case of vomiting, stop eating for at least two hours then drink a small amount of water and proceed with soft foods as tolerated
- Take vitamins and minerals as prescribed
- Meet regularly with your medical team to stay motivated and committed to the program
- Experience shows that those who attend the scheduled follow-up meetings have the best results
- Keep a diary of what you eat and how much you exercise
- Make your new nutrition plan a long-term lifestyle change
Water, seltzer, club soda, decaf diet soda, decaf tea, decaf coffee, unsweetened calorie-free drinks, herbal tea, diet iced tea
NOTE: Carbonated beverages are tolerated differently by each BIB® Managed Weight Loss Program patient while the intragastric balloon is in place.
- Skim/low-fat milk, low-fat butter milk, non-fat sugar-free yoghurt
- Meat, fish, eggs, cheese and beans
- Broiled/roasted/barbecued/steamed chicken, fish, turkey, veal, lamb, low-fat or non-fat cheeses, eggs and egg substitutes, cheese and beans
- All, including diluted or low-calorie fruit juice
- All, except those listed in the 'Food to Avoid' list
- Grains and Starches
- Whole-wheat crackers, brown/grainy bread and toast; mashed starches, potatoes, baked potatoes, rice and soup
- Low-calorie or non-fat margarine, mayonnaise and salad dressing
- Sweets and Desserts
- Diet gum, diet jelly, low-calorie/minicakes and pies, sugar and substitutes
Foods to Avoid
- Regular soda, sweetened juices and beverages, alcohol, caffeinated tea and coffee and all beverages with caffeine
- Whole milk, milkshakes, chocolate milk, cream, half-and-half, hot cocoa, non-dairy creamer and regular yoghurt
- Meat, fish, eggs, cheese and beans
- Fried meat, fish eggs, frankfurters, sausages, high-fat cold cuts such as bologna, corned beef, pastrami and bacon
- Intakes greater than 1 cup of parsnips, corn, squash and peas
- Grains and starches
Bagels, doughy breads, white bread, waffles, pancakes, croissants, popcorn and high-fat cream soups
NOTE: Pasta may not be tolerated by BIB® Managed Weight Loss Program patients while the intragastric balloon is in place
- Butter, oil (unless olive or canola), regular margarine, mayonnaise and salad dressing
- Sweets and desserts
- Sweets and lollies, ice cream, fruit ice, pastries, ice mlk, frozen yoghurt, regular sugar, honey, salty snacks
Exercise is Critical to Success
- Too often we do not think we have time to exercise, but all those little activities we do can really add up. Taking the stairs, walking around the mall and parking further from the store all equal a healthier lifestyle. Book your exercise activity into your week first! By planning for exercise instead of just hoping that you will find the time means that you will have both the time and the energy to do it. It is too easy for our schedules to fill up so that we end up neglecting ourselves. Make that appointment with yourself and stick to it. You’ll be amazed how much you can put around it if you just put it there first.
Have a Back-up Plan
- Sometimes we have all the good intentions in the world but other things get in the way, such as when pouring rain halts that walk we had scheduled. When that happens, think of an alternative – do a few laps of the stairs at work or get out and walk around the shopping centre. Or keep a spare gym bag in the car. If you find yourself with an extra 30 minutes in your day, get out and get active. When you plan ahead you’ll never have an excuse for not getting enough exercise.
Record Your Efforts
- In your day planner or on a calendar, record the time and days that you are planning to be active, and then record the result. Be honest about this. The only person you will be cheating is yourself. Look back over each week and month and see how you are doing. If there is a time (and there will be) when you find you miss a day or two, commit to making it up the next week. If you have to miss the week, then commit to making it up over the next two weeks. Stick to the commitments you have made and you will thank yourself for it in the end.
Reward Your Efforts
- Most of us will focus on goals and not the actions that achieve the goals. Instead of focusing on a goal of losing 2kg, turn your focus to the actions that will get you closer to that goal. For instance, plan to be active for a minimum of 30 minutes at least 12 times this month. When you focus on making the actions happen, the results will follow. When you do follow through on your planned activities find some non-food ways of rewarding yourself. Book a weekend getaway, or a spa day, or buy some new clothes. This will be a huge motivator on those days when the exercise just seems like too much work.