back on track

What a Difference One Year Could Make!

 Make 2018 Your Year of Change!

Cassie's amazing transformation over the past year!

Cassie's amazing transformation over the past year!

It’s that time of year when we are all regretting our unhealthy choices for the last two months and feeling the need to get BACK ON TRACK!  For many January 1st is the time of year that we pledge to eating healthier, increasing our exercise and losing weight! Many commit to crazy, unrealistic restriction in order to quickly undo the damage from December.  Then find themselves right back where they started a few weeks later!

Research shows the most successful dieters -- those who lose weight and keep it off for the long haul -- practice healthy eating and exercise habits all year long. They don’t subscribe to crash diets, they ditch the all or nothing mindset and they understand that changes requires time a patience.  They don’t have New Year’s diet resolutions because they don’t make big promises that are impossible to keep.  So keep that in mind as you begin your journey to better health this year!  Consider small changes that are manageable and sustainable!  Avoid over restriction and absolutes because in the long run those will never work!  Whether it’s the first week of January or last week of June, there’s no time like the present for new beginnings.

My goal in the programs I run is to teach you sustainable changes you can do FOREVER!  We focus on progress NOT perfection!  We learn about balance and moderation with macro management!  There are no foods that are “off limits”. We regulate our hormones and cravings with the daily fasting and we set realistic exercise goals with workouts that are quick but efficient! Because of this my clients see long term results! 

A prime example of this is my good friend Cassie!  Cassie started her weight loss journey last the end of 2017!  Prior to implementing these lifestyle changes she was eating “clean” and mainly paleo and was using her elliptical an hour on MOST days but just not seeing any results!   We changed nothing about WHAT she was eating, we only changed WHEN she was eating it and then incorporated HIT interval training and strength training into her exercise.  With these two small changes Cassie began to see MAJOR results!  Her transformation in just one year is remarkable and is clear to see from her Christmas card in 2016 to her Christmas card this year! 

I can’t tell you how many times I have talked with someone who mirrors Cassie’s story.  You are working hard to eat healthy and “clean”.  You are putting time at the gym every week BUT you are just not seeing results!   Another popular story I hear is from women who can’t lose weight because of poor thyroid function or no thyroid at all, PCOS, premenopausal or menopause!  They too are eating healthy and trying to exercise with no results! 

Honestly these clients are my FAVORITE!  They already have the healthy foundation and they are working hard!  All I have to do is make some small tweaks, teach them about intermittent fasting and switch up their exercise and they FINALLY start to see the scale move!

Can you relate to the stories above?  Have you been doing what you thought you were supposed to do BUT still see no results?  If this is you then I promise this is the program for you!!  I promise that I can show you how to see long term results WITHOUT deprivation! WITHOUT crash diets! WITHOUT killing yourself in the gym!

Save your spot for my next session before the are all gone!  More info the the link below!  

7 Reasons Why You Stopped Losing Weight!

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Weight loss plateaus can be very frustrating and there are many factors that can contribute to them!  Below are just a few to consider if you have hit a weight loss plateau!

  1. You are only focused on the scale!  It is important to measure your progress with more than just the scale.  Take measurements and consider your body composition when tracking your progress.  In many cases the scale might not be moving but you are still dropping inches!

  2. You are not tracking your food intake.  You may think you are eating low carb, you may think you are getting enough protein, you may think your calories are in line but if you are not truly tracking everything that passes your lips then how do you really know.  Sometimes we get lacks about our tracking, we think we are eating basically the same things every day and don’t need to track.  In many cases you are getting far more than you think you are, not enough to cause weight gain but just enough to create a weight plateau.  Get back to tracking with MyFitnessPal.

  3. Your macros are out of whack!  Your protein is too low, your carbs are too high, you are not getting enough calories, you are getting too many calories, etc.  If your macros (carbs, pro, fat) are not in the right balance it will affect your weight loss.  Aim for adequate protein intake 60-80g a day, aim for good carb control, 100g or less and keep your calories in check!

  4. You are not making good fluid choices!  Going back to consuming sneaking calories and carbs in fluid can really shut down weight loss.  Sweet tea, sport drinks, coffee drinks, juices, sodas, etc are loaded with carbs and sugar.  This excess intake can really affect your bottom line.  Aim to drink a lot of water throughout the day!

  5. You are not exercising or you are not doing the right type of exercise.  Exercise will definitely increase your weight loss but it is important to make sure that you are doing the best form of exercise to maximize your results.  If your exercise program involves getting on the treadmill or elliptical for 30 minutes or walking outside for a few miles then this is why you are not losing!  Steady state cardio does not effectively promote weight loss.  It is important to incorporate high intensity interval training with your cardio and strength training!  HIT and strength workouts will give you the biggest bang for your buck!  You will be able to spend less time at the gym and see more results!

  6. You are not getting enough sleep and or have too much stress.   If you are not getting 7-9 hours of quality sleep nightly you are just making weight loss much harder.  Sleep affects everything from appetite to glucose metabolism.  Are you stressed?  Stress effects hormone levels especially cortisol which contributes to belly fat, motivation and weight loss!  Make good sleep and stress management a priority to get back to losing again!

  7. You’re being impatient.  It’s been a month and you have lost 5 pounds.  Great, or is it?  To a lot of people this is failure.  They are not getting back what they put in and so they give up!  Weight loss takes time and like mentioned above the scale is not always a good predictor of your progress!  Expecting to lose more than 1 pound a week is just normally unrealistic.  You may see big numbers when you start but usually it will level off to 1 pound a week.  Therefore if you need to lose 50 pounds you should give yourself at least 50 weeks to do so!  Get it out of your mind that weight loss is a week to week event.  You may not lose for 3-4 weeks and then overnight drop 4 pounds.  Focus on developing a healthy, sustainable lifestyle so that your weight loss will accumulate over time AND more importantly you can finally keep it off for good.


Do you need help getting back to losing weight?  Have you hit a weight loss plateau?  Let me help you get back to losing pounds and inches!  let me help you create a faster metabolism, build more lean muscle and give you the tool to create life long weight loss success!  More info at link below for clients who have not had any surigical weight loss procedures!

 

Reason Why You Regain After Surgery

Most patients off track after weight loss surgery tend to always think that they have sabotaged their tool.  Many will come in saying “I have stretched out my pouch” “I can eat as much as I want”.  This thinking is ultimately so far from the truth. It comes down to their actions and behaviors that make them feel like they have ruined their tool and it will not work.  Over and over I have worked with 100s of patients just like this and once I show them why what they are doing makes them feel this way, they are able to make small changes and get back to that feeling of fullness and satisfaction with smaller portions.  There are important rules to follow after surgery.  These are rules that are specific to people who have had surgery and don’t really apply to those that don’t.  The rules are important to follow in order to get the most out of your tool!  Breaking these rules is why patients feel they have sabotaged their tools.

One important rule after surgery is the importance of not nibbling and grazing throughout the day.  The purpose of the surgery is to create a smaller area for food therefore allowing you to eat less and feel full faster.  The goal is still to stick to 3 meals and very little snacking between meals in order to get the most out of your surgery.  Often times what happens is patients fall back into that nibbling and grazing lifestyle.  A few crackers here, a few pretzels there and all that nibbling adds up to weight gain. This is problematic for many reason.  1st we tend to nibble on unhealthy foods like crackers and chips.  These unhealthy choices add up.  Also, these foods high in carbs create that vicious hunger cycle.  Making you always want to eat.  Nibbling through out the day keep your insulin levels high and this makes the body want to store fat vs burn fat therefore making weight los much harder.  We now have a better understanding of how our endocrine systems works and now realize that they old thought of 5-6 small meals a day is just wrong and not good advice for someone trying to lose weight.

One way to help with this issue is by using intermittent fasting. Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Research shows that it can have powerful effects on your body and brain, and may even help you live longer. Common intermittent fasting methods involve daily 16 hour fasts, or fasting for 24 hours, 1-2 times per week. When following a traditional diet of several small meals a day, your body’s insulin levels are higher which makes  burning fat a challenge.  Whereas in a fasted state, your insulin levels are lower and you are better able to reach into your fat stores. When you fast, several things happen in your body on the cellular and molecular level:  levels of the human growth hormone increase, which benefits fat loss and muscle gain, insulin sensitivity improves (vs. insulin resistance) and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.  All of these hormonal changes lead to greater fat loss and better muscle retention and growth, which translates into a higher metabolism!

Implementing intermittent fasting can be a powerful weight loss tool.  I have worked with patients in the past that have simply just started intermittent fasting and not made major changes in food choices and still saw results!  So give intermittent fasting a try to help you get back on track.

If you would like to learn more about how to implement intermittent fasting, get the most out of your surgical tool, get back on track with weight loss and most importantly learn to keep it off forever then join us for our next 6 week online program below!  I promise you will not regret it!  Click below for more details.

https://amandanighbert.lpages.co/bariatric-back-on-track-program/

 

Reasons Why You Regain After Surgery

Breaking the Drinking Rule

 

Most patients off track after weight loss surgery tend to always think that they have sabotaged their tool.  Many will come in saying “I have stretched out my pouch” “I can eat as much as I want”.  This thinking is ultimately so far from the truth. It comes down to their actions and behaviors that make them feel like they have ruined their tool and it will not work.  Over and over I have worked with 100s of patients just like this and once I show them why what they are doing make them feel this way, they are able to make small changes and get back to that feeling of fullness and satisfaction with smaller portion.  There are important rules to follow after surgery.  These are rules that are specific to people who have had surgery and don’t really apply to those that don’t.  The rules are important to follow in order to get the most out of your tool!  Breaking these rules is why patients feel they have sabotaged their tools.

One important rule after surgery is the drinking rule.  The drinking rule states that you should not drink while you eat and you should not drink for one hour after you eat.  This goes for meals and snacks.  It has to do with the significant change in your anatomy of your stomach after surgery.   You have to think of your pouch or sleeve has a funnel after surgery.  The goal is to put the right foods in the pouch or sleeve therefore clogging up the funnel allowing you to feel full on small amounts.  Now if you drink at the same time as you eat, you are constantly washing the funnel out and refilling it.  You eat you fill it up, you drink, you wash it out, you eat you fill it up , you drink you wash it out.  This pattern is why you feel you can eat so much because you are washing the food out quickly.  The goal is to fill the pouch or sleeve once at each meal, not 4-5 times at each meal.  Now the rule also states no drinking for one hour after a meal.  The reason for this is that in order for you to get and keep that full feeling there must be a small amount of stretch on the pouch or sleeve to stimulate the nerve to send the full signal to the brain.  Therefore if you eat and fill the pouch up, but then 10 minutes later drink and wash all the food out, there is no more stretch on the pouch and the signal is no longer sent and you will be hunger in an hour.  However, if you eat and fill your pouch up and then wait an hour to drink, the signal is being sent the whole time helping to keep you full and satisfied for a much longer period between meals.

So drinking with your meals makes you feel like you have stretched your pouch or sleeve because you can eat more.  It allows you to fill your pouch multiple times at each meal therefore causing you to overeating.    It also makes you feel more hunger between meals therefore leading to the need and want to nibble and graze between meals.  

So one step to getting back on track and getting the most out of your surgical tool is to get back to the drinking rule.  Start with not drinking while you eat.  Work to get very hydrated before your meal and once you start a meal put the drink far far away.  Then start with 15-30 minutes after a meal.  Some is better than none.  Aim for at least not drinking for 30 minutes after a meal and then slowly work your way up to an hour.  Progress not perfection!


If you are interested in learning about the other rules of the pouch and why breaking them leads to weight regain and plateaus consider joining the Bariatric back on track program. This 6 week online comprehensive program will provide you with the knowledge to finally lose the weight and more importantly keep it off!

 

 

The birth of the back on track program

Hello and welcome to my very first blog post on my sparkly new website!  My name is Amanda Nighbert and I am a registered dietitian specializing in Bariatric and non surgical weight loss nutrition.  I have spent the last 15 years working with the most amazing Bariatric team helping thousands of patients reach their wellness goals.  There is nothing more rewarding than watching a person work hard to regain their health back!

Every year thousands of people have surgical weight loss procedures and their results are a testament to their effort and hard work!  The misconception about weight loss surgery is that it is the easy way out and unless you have had surgery or worked with surgical patients you will never truly understand just how hard these patients work to be successful!

It's a lot of work and over time it is very normal for some patients to struggle.  The further one gets from surgery the easier it is for some of those old habits to return. I have seen first hand how frustrated and disappointed a patient can feel when they find themselves not losing or gaining the weight back. It is almost a feeling of hopelessness, like they have been down this road before and this will turn out just like all the other diets they tried in the past, with failure.  Which is why the back on track program was born.  I know that bariatric patients have the most successful weight loss tool in their arsenal, I just saw that they forgot how to use it, how it worked, and how to get the most out it.  I have been using a back on track program for years in my current practice and over and over again patients attend the sessions and leave with relief and hope that they can turn this around.  They can get back to losing again and more importantly finally keep the weight off for good.

So recently I made the decision to branch out and develop a more comprehensive back on track program that is accessible to any surgical weight loss patient in need.  I did some research and found that there really wasn't such a program out there to help patients like this.  I know that even in my own practice patients are hesitant to come back when they are struggling because they are embarrassed and hate the feeling of failing.  My hope is that by providing this comprehensive program online it will help those wanting it but reluctant to seek it out in their own program.

As of February 2017 I launched my first online group with 17 eager clients and it has been amazing.  They are clients of all ages, all physical capabilities and of all surgical procedures.  Some had surgery a year ago and have hit a plateau and some had surgery 10 years ago and are slowly gaining it back.  They are enthusiastic, motivated and ready to get on track. They are soaking up all the education and putting it to work in their own lives.  We are interacting on a daily basis, setting daily goals, and support each other in the process.  I am truly honored to work with them and even more excited to see their progress and results as the 6 week program progresses!  

Here is what my clients are saying:

 

Becky C. Gastric Bypass 2011

"I had lost 165 pounds from my gastric bypass 6 years ago but over the last few years had steadily gained weight back until I found that I had gained back 74 pounds. I had to do something but had not been successful with diets. Just when I was beginning to give up, I received an email about the Back on Track Program. It has only been two weeks and I have already lost 12 pounds! I went back to waiting an hour after a meal to drink, which helped a lot. I also think the morning coffee with the MCT oil and the 16 hour fasting has really helped me to lose quickly. This is something I can stick with. The alternating low and regular carb days also makes it easier for me to follow. I'm excited that my clothes are fitting me looser and I have hope now that I can stick with this and get this extra weight back off! Thanks Amanda!"

Angie F. Gastric Sleeve 2014

"I have found the program very beneficial to getting me back on track. The carb cycling & intermittent fasting has been easy to follow. I can already see a difference in just week 2. My clothes are looser & I feel better overall. Also, find the helpful hints for food prep & recipes and the information shared has been very beneficial to my getting back on track as far as my weight loss & overall health. Would highly recommend it anyone wanting to improve their health & wellness."

Pam S. Gastric Bypass 2003

"I have lost 6.2 pounds and 2-4 inches in just the 1st 2 weeks. I am thrilled to death with this program. I am so happy that this is being offered to all of past patients. Thanks to Amanda for being so helpful!"

 

The next session begins with prep week on April 3rd and the 6 week program on April 10th.  See below for more info about getting registered!  So stay tuned!  You are going to be seeing a lot more of me in the future! So much more to come!  My goal will be to provide relevant nutritional and wellness information and not just for Bariatric patients, but for friends and family too!  We can all benefit from living a healthier life.

 

 

XOXO

Amanda