Exercise Tips That Keep off Excess Fat after Liposuction

Keeping weight off after liposuction

Are you aware that if you are not careful, you may gain excess fat even after liposuction? If you do not exercise, fat may come back even if you have already undergone liposuction.

A new study has suggested that people who had liposuction are three times more likely to gain weight if they do not eat a healthy diet and if they do not have regular exercise. However, those who have regular exercise are more likely to lose weight after liposuction. Liposuction should not be a quick fix for weight loss. This procedure should be coupled with proper diet and exercise to have more long-lasting results.

The study mentioned earlier evaluated over 209 people who underwent liposuction between the years 1999 to 2003. These people were studied based on their lifestyle habits, the areas of liposuction and their satisfaction with the procedure. The results showed that about 43% of people have gained weight since they had liposuction, at an average of five to 10 pounds. Among those who had weight gain, about 10% have increased their exercise levels and about 22% have improved their diet. Among the 57% who did not gain weight, about 35% said they had exercised more and about 50% were eating a healthier diet. In general, about 80% were satisfied with the liposuction results. This study only showed that to lose weight after liposuction, one must exercise regularly.

So what types of exercises are the best in keeping off excess fat after liposuction? So far, the best exercises to burn fat and keep it off are cardio exercises. Cardio exercises are exercises that raise the heart rate to levels that can energize you. Cardio exercises are beneficial after liposuction because they can help you burn more calories and help you lose weight. They can also increase your lung capacity and help reduce your risk of high cholesterol, heart attack, high blood pressure and diabetes. Cardio exercises can also keep your heart strong and can help you feel good and sleep better.

So, what types of cardio exercises are the best for you? You should first think about the activities that you would like to do. Find out what type of activities are accessible to you, what fits your personality and what type of activities you are comfortable doing. If you are an outgoing person, the best choices would be hiking, cycling, running, and walking. If you like the gym, you may try exercising in stationary bikes, elliptical trainers, treadmills, rowing machines and stair masters.

If you like to work out at home, it’s possible. You can turn on exercise videos and make use of what you have at home to work out. Whatever your activity is, justmake sure that you reach your target heart rate and that you enjoy the said activity.

After you have chosen what to do, you should start with about 10 to 20 minutes of exercise and gradually increase the time of your work out according to your tolerance. You can work out for up to 30 minutes. Be flexible. You can split out your workouts into smaller workouts all throughout the day. You can also take some time out from work just to climb stairs or walk fast. You should also find time to have your workout each week. Make exercise a priority if you do not want to gain excess fat after liposuction surgery. You can schedule your workouts and stick to your appointments at the gym.

The frequency of your workout will depend on your fitness level and your schedule. If you are a beginner, you can start with 3 days of cardio and make your sessions more frequent. Aim for exercising at about 2 to 4 days a week for at least 20 minutes. To lose weight, you should aim to exercise for at least 30 minutes for about 4 or more days a week. If you are training for a sports event, you should be exercising more.

Once you have gotten used to exercising for about 30 minutes continuously, you can start working on the intensity of your cardio exercise. The intensity of your work out will depend on how much calories you want to burn and your tolerance to exercise. You can choose between moderate intensity and high-intensity cardio exercise to help you burn more calories.

So what types of cardio exercises should you engage in to help you burn fat after liposuction? Here are some examples:

Running

Running can be a great way to help eliminate excess fat after liposuction. This exercise does not need special equipment. You can also do it anytime and anywhere. Running is also high impact exercise that helps build strong muscles and bones.

Cross-Country Skiing

This type of exercise can burn maximum calories because it involves working out the upper and lower body. However, this can only be done when there is snow. However, the movements of this exercise may be mimicked using a cross trainer at the gym.

Bicycling

Bicycling is an excellent cardio workout because it can increase your endurance and burn lots of calories. It all depends on how fast you go and how high your resistance is. You can incorporate this activity into your daily life.

Elliptical Trainer

This is a popular cardio machine on the gym because it allows your body to move in a natural way. It builds up endurance through gradually increasing resistance.

Swimming

Swimming is another way to lose fat because it is a full body exercise. Swimming for 30 minutes can actually burn almost 400 calories.

Step Aerobics

Step aerobics can offer intensity and can increase your energy levels. It can also effectively burn calories and can target flabs in your legs, butt and hips.

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How to Stop Fat from Returning After Liposuction

If you think liposuction will make you lose fat forever, you’re wrong. A recent study shows that if you are not too careful, fat will come back one year after liposuction.

This recent study, published in the July 2011 issue of Obesity, did a prospective, randomized-controlled trial of suction liposuction in non-obese women to determine if fat will come back and redistribute itself after the procedure. Researchers from the Division of Endocrinology of the University of Colorado Denver evaluated 32 women with an average body mass index (BMI) of 22 to 27. Of the 32 women, 14 were assigned to get liposuction. During the liposuction procedure, doctors removed up to 5 liters of fat from these women in the hips, thighs, and lower abdominal areas. After six months, there was indeed fat loss; however after a year, fat came back redistributed from the thigh to the abdomen. The researchers also noted that the type of fat which came back is not just the subcutaneous type of fat but fat which is deep and visceral, the type which is linked to heart disease risk.

Thus, we can conclude that if we do not take care of ourselves after a liposuction procedure, fat will certainly come back.

So how can we ensure that fat will not come back? We can only do this by following certain diet and lifestyle changes. If you are interested, here are some tips on how to stop fat from coming back after a liposuction procedure.

Change the Way You Eat

If you are not eating breakfast before you underwent liposuction, you better eat breakfast regularly after the procedure. There are many studies which show that eating breakfast within one hour after waking up can keep your insulin and LDL (bad) levels within normal limits. You should also try to eat your breakfast during the same time each day. The tip is to eat as soon as you wake up in the morning.

You should also include high-fiber and high-protein foods in your breakfast. These foods take longer to process than refined and complex sugars so that you will not feel hungry all throughout the day. Eggs, peanut butter, vegetables and fresh fruits are good choices. Avoid foods such as waffles, sweet cereals, pancakes, French toast, pastries, and sweet bread because they will make your blood sugar levels spike up.

You also have to reduce your calorie consumption if you are overweight. You can burn off excess calories in exercise or eat fewer calories. It is said that you will lose one pound of fat if you eat 3700 calories lesser than what you eat now. If you are overweight, you should aim to lose about two pounds per week. Losing more than two pounds per week may bring harm to you. Avoid crash dieting because it will ruin your health.

If you can’t keep track of how much food you are eating, you should consider making a food diary. A food diary encourages you to write down everything that you have taken every week and analyze the results. There are many online food diaries available. There are also many calorie calculators online that you can use to determine how much calories you are taking every day.

The foods that you eat should be rich in fiber. The tip is to add fiber to your diet slowly and choose soluble fiber. Soluble fiber can lower your insulin levels and can speed up burning of belly fat. Examples of foods that contain soluble fiber include apples, cherries and oats. Gradual addition of soluble fiber in the diet allows ample time for bacteria in your gut to adapt to it and digest it.

Sometimes it may be a healthy choice if you eat edible skin of fruits along with their contents. Fiber is mostly concentrated on the skin of fruits. Do not peel apples or similar fruits. In the case of potatoes, you may leave some edible skin on while you mash or boil them.

Include healthy foods in your diet such as split peas and whole grains. Split peas are rich in protein while whole grains encourage the burning of visceral fat which is responsible for heart disease. You can choose to eat brown wheat bread and brown rice over processed white bread or white rice.

Quit eating junk food and processed food. These can spike up your blood sugar levels and make you fatter than you think you would after liposuction. Also, don’t forget to drink 8 to 12 glasses of water per day!

Change the Way You Live

If sedentary has been your word ever since, then change your ways! Being sedentary makes you at risk of deadly diseases such as hypertension, diabetes, heart disease and stroke!

You can actually exercise in small bursts. Alternating short bursts of energy with resting periods in between are efficient in improving muscle mass and building more endurance. One exercise you can try is sprinting in which you run as fast as you can for 20 seconds and slow to a walk and repeat every 10 minutes. Or, you can incorporate exercise in your daily routines such as walking instead of driving and standing up and walking for 30 steps every 30 minutes. Treadmills, stationary bikes, jogging or sports are also alternatives. Crunches and sit-ups are not that good in burning belly fat and may actually make your abs look thicker.

Relax

If you think that relaxing does not help in making you shed those unwanted pounds, they actually do! Research shows that the secretion of cortisol during times of stress increases belly fat. Stress can be in the form of not getting enough sleep, working for too long and worrying about problems. You should aim to get sleep for 6 to 8 hours every night for your body to burn fat as it should.

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Proper Body Care After Liposuction

We should be taking care of our bodies even in the slightest way. The earlier we take care of our bodies, the longer we live. However, no matter how we diet and exercise, we can still get stubborn fat. Stubborn fat is fat which may persist despite diet and exercise programs. This type of fat develops because of bad genes and hormonal causes. Stubborn fat has more alpha receptors than beta receptors, making it more resistant to diet and exercise. Fat which contains more alpha receptors cannot be taken away by mere diet and exercise alone. The only way to remove resistant fat is to remove fat cells which are stored in the subcutaneous layer of the skin. One of these methods is liposuction.

Liposuction has various health benefits. First, liposuction can improve our health by lowering elevated blood pressure levels and preventing fat-related diseases such as cancer, obstructive sleep apnea, atherosclerosis, heart disease, stroke and arthritis. Liposuction can also boost self-esteem and can shape unwanted curves.

The most common fat removal technique is tumescent liposuction. Tumescent liposuction is done using very dilute lidocaine and epinephrine to shrink the blood vessels. These drugs are then injected into the skin’s subcutaneous fat so that the area will be swollen and firm. The cannula is then applied which then sucks away fat. After the procedure, there may be minimal swelling or bruising on the site and minimal pain. After a short period of time, a patient can resume work.

If you have just undergone liposuction, you may ask: how should you take care of our body? Here are some tips:

Care after Liposuction

After the procedure, expect that there would be bloody fluid that would be drained on your clothes and your sheets for the first 24 to 72 hours after liposuction. This fluid is the same fluid which was administered to you during liposuction (tumescent fluid) to make fat removal and suctioning easier. Just let the fluid drain and keep the site clean.

After liposuction, you may also experience mild bruising especially at the site. You need not panic because this bruising will usually disappear in about 20 to 21 days (three weeks). There may also be swelling on the site. If you think that swelling will be the final body contour results, it’s not. Swelling is normal after the procedure and will subside for some time. Final body contour can be observed at around three to four months.

As to the dressings, their removal will depend on your surgeon’s decision. If your doctor will allow it, you can remove the outer dressings from the site in about 24 to 72 hours after the procedure. The incisions may be open or your doctor may decide to apply stiches on them. In some cases, there would be sterile strips or tapes which will be left in place over the incisions for quite some time. Sterile strips may be left alone because they may fall off on their own or they may also be removed by your doctor during follow-ups.

Your doctor may also allow you to shower or take a bath about 24 hours after the procedure. During shower, you should only run soap and water over the areas and avoid scrubbing. After taking a shower, you may dry the area gently with a clean towel. Do not use non-running water in the site within 2 weeks after the procedure. Non-running water may be in the form of baths, swimming pools, hot tubs, lakes, etc.

You should also monitor the incision site for signs of infection such as redness, swelling, pus drainage, warmth, pain and foul odor. You may also have fever during an infection. If infection occurs, see your doctor because appropriate antibiotics may be prescribed for you.

Your doctor may also advise you to wear a compression garment at all times. You should do so, and only remove the compression garment when you shower. These compression garments are said to decrease swelling on the site and speed up your recovery. Your doctor will determine when you could stop wearing the compression garment. The compression garment is usually worn for 6 to 8 weeks and may also depend on your doctor’s decision.

Physical Activity

You can begin walking on the night after the surgery. Walk short distances first, such as going to the bathroom, going to the sink etc. Your exercise or walking program needs to be approved by your surgeon and should start during the day right after the surgery. Your doctor will tell you when you should start strenuous exercise.

During the course of recovery, you should wear clothing and use sheets which will be okay for you to get stained. When there is no longer drainage, you can wear any clothing you want, except tight or rubberized clothes that will not allow your skin to “breathe”.

As for when you can return to work, this would depend on the demands of your job. If you usually do office work or light activities, you can go back to work within 7 to 10 days. However, if you are an athlete or someone whose job entails moderately strenuous to heavy work every day, you should ask your surgeon about this. You can resume doing household chores within one week.

Pain

Take only pain medications which your doctor will prescribe to you. Avoid taking medications such as aspirin, ibuprofen and similar drugs within one to two weeks because these drugs can increase bruising and drainage. Always ask your doctor first on what pain medication to use.

Avoid using hot or cold compresses over the site because it can result to burns or frostbite. Remember that the liposuction site gets numb after the procedure and you cannot feel direct heat or cold on the site. Loss of sensation cannot make you withdraw from hot or cold stimuli, so you will get burns without even feeling them.

 

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Life Changing Benefits of Liposuction

If you think that liposuction cannot improve your way of living, you may be wrong. Liposuction has a lot of benefits which you should know about. This fat-removal technique removes fat from certain areas of the body using a suction inserted through tiny holes made in the skin. Fat goes out of these tubes from specific areas of fat deposits. All throughout the years, this technique has evolved into an easy-to-perform procedure which is safer, less painful and easier. Thus, a lot of people are into trying liposuction nowadays.

Liposuction is often done to reshape one or more areas of the body. This is not a procedure done for weight loss. Instead, this procedure targets stubborn fat which has not responded to diet and exercise. Examples of parts of the body where stubborn fat may be found include outer thighs, hips, waist, back, face, neck, abdomen, buttocks, legs and upper arms.

Liposuction may also be done to treat medical conditions such as benign fatty tumors or lipomas. It can also treat abnormal enlargement of the male breasts, as what is found in gynecomastia or pseudogynecomastia. It may also be the right procedure for dealing with problems with fat metabolism or lipodystrophy, or with excessive sweating in the armpit area or axillary hyperhidrosis.

If you are not yet aware of how liposuction may affect your life, read on so that you may be informed. The benefits of liposuction include the safe removal of fat, the reduction of cellulite, improved health, improved self-esteem and shaping of the body.

Safe Removal of Fat

Generally, liposuction is a safe procedure. However, there are a few issues concerning this. First, the health status of the patient should be known to the doctor before liposuction. Liposuction is generally a surgical procedure for healthy patients weighing within 40% of their ideal body weight. If the patient is too fat or obese, this procedure is not recommended. In general, liposuction is not a strategy for weight loss but only for body reshaping. This procedure should also not be done in patients with symptomatic heart or lung diseases.

Another thing we have to consider is the doctor performing the procedure. The doctor doing such procedure should be a surgeon trained and experienced in all aspects of liposuction. He or she should be board certified to do such procedure to show that he or she is capable of doing liposuction in a safe way.

The third factor which governs the safety of liposuction is anesthesia. All patients undergoing liposuction should be monitored very well by the anesthesiologist no matter what type of anesthesia is used.

Also, the facility where the liposuction is to be held should be taken into consideration. Liposuction should be done on an accredited surgical center or a hospital. The standards of that center or hospital should be of high quality. If strict asepsis is done, liposuction is sure to be done safely without risks.

Cellulite Removal

In some ways, liposuction can reduce cellulite. Cellulite is the dimpling of skin due to fat deposits under the skin’s surface. Cellulite removal has many benefits. First, when cellulite is removed, there will be increased blood flow to the skin to bring oxygen and nutrients. As a result, the skin is nourished well and waste materials are then removed from the skin.

Another benefit of removing cellulite is the reduction of skin dimpling and uneven appearance of the skin. Also, the skin becomes softer and smoother.

Improved Health

With liposuction, wherein there is removal of excess fat, there are a lot of health benefits that can keep us away from chronic illnesses. Research shows that removal of excess fat can control blood sugar in Type 2 diabetics better. Fat loss can also lower elevated blood pressure levels and can prevent fat-related diseases such as cancer, obstructive sleep apnea, atherosclerosis, heart disease, stroke and arthritis.

Boosts in Self-esteem

Improved appearance can surely lead to a higher self-esteem. People with high self-esteem know themselves very well, are more confident and are more goal-oriented. With a high self-esteem, you can be resilient to present problems, not easily giving up to defeat or depression. You can be more creative and ambitious and you become more willing to start new relationships. Confident people attract a lot of opportunities and a lot of confident people. As a result, you end up successful in life later on.

Shaping of Unwanted Curves

Liposuction is the right procedure if you want to reshape your curves which contain unwanted fats. This procedure can get rid of resistant fat. Resistant fat is fat which persists despite diet and exercise programs. It develops because of genes and hormonal causes.

Fat cells in the body have two types of receptors: the alpha receptors and the beta receptors. Alpha receptors are the ones involved in maintaining fat cells while beta receptors are the ones involving fat breakdown so that we can utilize fat as fuel for energy. Resistant fat has more alpha receptors than beta receptors, making it more resistant to diet and exercise. In women, fat cells in the middle portion of the body contain estrogen receptors that distribute fat to other parts of the body during pregnancy; the problem comes when fat with estrogen receptors build up in the middle portion of the woman’s body and is totally unrelated to pregnancy. The only way to remove resistant fat is to remove fat cells which are stored in the subcutaneous layer of the skin. One of these methods is liposuction. Once fat is removed, there is better skin contour.

Well then you are now aware of the various benefits of liposuction. The next step is to go to your doctor for you to check whether liposuction is indeed for you.

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