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Latest Posts

How to Eat Healthy While Being a Working Professional

In today’s world, maintaining perfect health while being a working professional is hard to achieve. When time is money, no single second can be wasted, which makes a lot of these professionals burn through their lunch and snacking hours. This, in turn, causes a lack of concentration, reduced energy levels and constant fatigue, which can affect the quality of the work that you do. Do not worry; we will give you some tips to get your body healthy and approach your work with confidence.

Always Carry Water

Keeping yourself hydrated is key to regulating your body’s temperature and in cleaning off the toxins. It is essential to keep a bottle of water with you most of the time. Drinking at any rate eight glasses of water in a day would be enough to keep your hunger levels down, energy levels high, and digestion levels optimum. Be that as it may ensure you don’t consume water between the meals. It is prescribed to drink room temperature water 20 minutes prior or an hour after the meals to encourage smooth digestion. You can make various detox beverages with water, by including some mint leaves, lemon cuts, cucumbers, apples to your water bottles. These will give you included advantages of vitamins and minerals.

Do Not Skip Breakfast

Breakfast is one of the most commonly skipped meals of the day, but doing so can have adverse effects on your body, such as an increase in obesity and diabetes, as erratic changes to your mood. A substantial breakfast should include complex sugars like cereals, fruits, vegetables, high-fibre like whole-grain cereals and bread. Ground flax, chia and protein-rich snacks such as nuts, seeds, organic cow’s milk, and yoghurt can assist you with starting your day right. All of these will keep you energized and prepared for work. A good breakfast would help you feel full for more extended periods and will help you from over binging lunch and dinner. One of the significant added benefits of breakfast is that it keeps your metabolism steady.

Consume Fruits Instead of Snacking

Snacks can make you pack on weight, so it is crucial to consume foods with high sugar,, trans, and saturated fats are poor in nourishment value. They will, in general, make you feel full without making you feel sluggish. We can likewise approach our office canteen if salads or fruits are accessible there. Something to recollect is that junk food is simply junk food and cannot energize your body and mind. You can fuse dried cranberries or roasted and salted seeds to your office snacks for some healthy munching or carry a bowl of abundant food. This would spare you from the calories adding up as well as a ton of money which you would otherwise spend on snacks.

Limit the Alcohol Intake

As tempting as it seems to be to enjoy a happy hour drink after work, it’s one of the most exceedingly awful ways to add calories to your diet. While the infrequent drink or two won’t hurt, it’s essential to moderate your alcohol intake, mainly if the remainder of your diet is severely inadequate. Alcohol dehydrates you, brings down inhibitions and builds your appetite. If you deal with your mind and body, you’ll see you’re increasingly gainful and have more vitality for the day. You’ll additionally keep yourself healthy, which will enable you to evade visits to the doctor and progressing diseases. When you deal with yourself, it isn’t only your health that benefits your business will as well.

Be Mindful

When you’re at a team lunch or an office party, you ought to have the option to have an excellent time to invigorate yourself. Be that as it may, numerous people will, in general, overeat and grab a great deal of alcohol in the place of enjoyment. Overeating puts a load on your digestive system similarly to overworking on Fridays. Schedule lunch meetings as regularly as conceivable to ensure you get a decent midday meal in. You could utilize the chance to take team members offsite to get their ideas, meet with clients, or network with colleagues. When you eat a meal, it’s critical to focus on the food and enjoy it. It does not just offer your mind a reprieve to restore but also aids the body to digest the food.

Nutrition to Maintain While Cycling

Road cycling in the latest years has seen enormous development. Experienced riders can cover 500 to 1000 kilometres a week. This high volume of training places significance on a diet to maintain efficiency and help all cyclists enhance fitness. Controlling the concentrations of carbohydrate while riding is critical to maintaining blood glucose to provide the working muscles with energy. Carbohydrate consumption needs to be well streamlined for rides longer than 1 hour.

When to Eat?

Don’t depend on hunger during a ride as a signal to refuel. As a rule of thumb, during training rides, practice and refine your fueling to find a system with which you feel comfortable. Taking on carbohydrates is often the most effective approach for a steady energy supply. During longer training rides, approximately 30-60 grams of sugar an hour is the target as the body can absorb this amount and maintain it for energy on the move.

What to Eat?

Many sports nutrition products had previously focused on glucose. It is now recognized that a mixture of sugars; glucose & fructose leads to better carbohydrate intake, which is broken down more efficiently during practice to generate power. A combination of 2:1 glucose and fructose can provide the working muscles with up to 50 per cent more energy, which means that the muscles can use up to 90 g per hour as fuel. Glucose and fructose are absorbed in a different manner in the intestine, so products that mix these sugars can decrease gastrointestinal upsets in some instances.

A reference for snacks which can give up to 30 grams of carbohydrates.

One and a half carbohydrate power gels
500ml of commercially accessible isotonic sports drink
A tiny bunch of jelly candy
One big cereal bar or power bar based on carbohydrates
One big banana

Low Calorie Breakfasts

Breakfast is one of the most vital intakes of food for the day. It balances our metabolism and gives us enough energy throughout the day. So, the breakfast that we consume should be healthy and balances, should contain the right amount of nutrients and proteins. It should also be able to replenish the supply of glucose in our body. We should try to avoid greasy and unhealthy breakfasts and consume more natural and light alternatives, lets look at some of the low-calorie breakfasts:

Toast with Banana, Peanut Butter, and Chia

Take a piece of whole wheat bread and toast it, after that liberally spread a tablespoon of peanut butter. Take a banana and slice in thin pieces and cover the toast with it. Take a tablespoon of chia seeds and spread it over the toast, after that sprinkle a bit of cinnamon powder for a balanced taste.

Green Tropical Smoothie

 

The ingredients you need to procure for this recipe are a cup of chopped kale and pineapple chunks, you would also need half a cup of green grapes, a tablespoon of extra virgin coconut and lemon juice along with that add a small piece of fresh ginger and two tablespoons of chia or ground flax seeds. Blend all of them together in the mixer till you get a good consistency. It will have a distinct green color.

Oatmeal Bowl with Pistachio and Pomegranate

Cook one cup of oatmeal with water and add it with 2 tablespoons of greek yogurt and pomegranate seeds and then a tablespoon of roasted pistachios. Mix it well and add a drizzle of fresh honey, if you want a bit of spice you can add a small amount of cinnamon powder.

Tortilla with Cheese and Bacon

Top one flour tortilla with 2 tablespoons of shredded Swiss cheese and 1 piece of sliced bacon. Roast until the cheese is completely melted. Top with 2 dice of avocado; black pepper season and salt. Add a few tablespoons of your favorite hot sauce or garnish.

Spicy Sausage Waffle Sandwich

Sprinkle two tablespoons of shredded Pepper Jack cheese on a toasted buttermilk waffle. Sear until the cheese melts. Cut the waffle down the middle and top one half with two little cut tomatoes; season with salt and pepper and afterwards include a cooked sausage patty. Make a sandwich with the rest of the waffle half.

Yoghurt Sundae

Crush 1/3 cup of raspberries using a fork and along with it 1 tablespoon of maple syrup until it has a saucy consistency. Scoop a cup of low-fat Greek yogurt and pour the raspberry sauce over it, 1/4th cup of blueberries and a tablespoon of roasted almonds. Make sure to mix it properly in a manner that the yogurt and the sauce don’t completely blend.

Baked Potato with Egg and Cheese Stuffing

Add a tablespoon of butter in a nonstick skillet and over that add a whole large egg after that season with salt and pepper and scramble it over once it starts sizzling. Split 1 little hot baked potato and add the scrambled egg into the potato as stuffing. Cover the baked potato with a tablespoon of cheddar cheese and some scallions, make sure to eat it while it’s still hot.

Parmesan and Pesto Eggs

Cook 2 big eggs in 1/2 tablespoon of melted butter in a non-stick skillet; sprinkle with salt. Slide 1 tablespoon of pesto, 1 sliced pickled cherry pepper and 1 tablespoon of Parmesan finely chopped onto a tray top.

 

Obesity Information London Bariatric Group

Obesity Info

  • Causes
  • 2019 Obesity Facts
  • Consequences
  • Body Mass Index
  • Treatment
  • FAQ’s
  • Useful Links

Obesity: A Disease

Obesity is a serious, chronic disease and not a simple condition. Obesity is defined as an excessively high amount of body fat in relation to lean body mass.

Obesity is an excess of total body fat, which results from caloric intake that exceeds energy usage. A measurement used to assess health risks of obesity is Body Mass Index (BMI).

Click here to find out more about Body Mass Index BMI.

Obesity is the second leading cause of preventable death following smoking.

Causes of Obesity

Obesity could be a combination of the following

  • The genes you inherited from your parents
  • How well your body turns food into energy
  • Your eating and exercising habits
  • Your surroundings
  • Psychological factors

2019 Obesity Facts

  • 10,660 people were directly referred to hospital with obesity the main factor.
  • 711,000 hospital admissions where obesity was a doctor
  • 29% of adults are classified as obese
  • 20% of children are now classified as obese

**https://digital.nhs.uk/data-and-information/publications/statistical/statistics-on-obesity-physical-activity-and-diet/statistics-on-obesity-physical-activity-and-diet-england-2019

Consequences of Obesity

  • If you are obese, severely obese, or morbidly obese, you may have

Major health risks associated with Obesity

Major health risks arise when an individual is heavily overweight, this can result in certain individuals having to turn to long term medication in order to treat their conditions as a result of obesity.

Below we have listed some of the most common conditions that obesity can cause, as well as the long term medications that are used to treat them.

  • Shorter Life Expectancy
  • Compared to people of normal weight, obese people have a 50% to 100% increased risk of dying prematurely
  • Obese people have more risk for
    • Diabetes (type 2)
    • Joint problems (eg…pain and arthritis which is treated with naproxen anti inflammatory tablets)
    • High blood pressure
    • Heart disease
    • Gallbladder problems
    • Certain types of cancer (breast, uterine, colon)
    • Digestive disorders (e.g., gastroesophageal reflux disease, or GORD)
    • Breathing difficulties (e.g., sleep apnea, asthma)
    • Psychological problems such as depression
    • Problems with fertility and pregnancy
    • Urinary Incontinence

Risks to psychological and social well-being

  • Negative self-image
  • Social isolation
  • Discrimination

Difficulties with day-to-day living

  • Normal tasks become harder when you are obese, as movement is more difficult
  • You tend to tire more quickly and you find yourself short of breath
  • Public transport seats, telephone booths, and cars may be too small for you
  • You may find it difficult to maintain personal hygiene

Treatment Options

Non-Surgical Treatment

Dieting, exercise, and medication have long been regarded as the conventional methods to achieve weight loss. Sometimes, these efforts are successful in the short term. However, for people who are morbidly obese, the results rarely last. For many, this can translate into what’s called the “yo-yo syndrome,” where patients continually gain and lose weight with the possibility of serious psychological and health consequences.

Recent research reveals that conventional methods of weight loss generally fail to produce permanent weight loss. Several studies have shown that patients on diets, exercise programs, or medication are able to lose approximately 10% of their body weight but tend to regain two-thirds of it within one year, and almost all of it within five years**.  Another study found that less than 5% of patients in weight loss programs were able to maintain their reduced weight after five years*.

Surgical Treatment

Over the years, weight-loss surgery has proven to be a successful method for the treatment of morbid obesity#.  Surgical options have continued to evolve and LAP-BAND surgery. This procedure is the least traumatic, adjustable and reversible obesity surgery available. The LAP-BAND System provides a unique tool that can help you achieve and maintain significant weight loss, improve your health, and enhance your quality of life.

Surgical Treatment options

Click on the links below to find out more.

  • Laparoscopic Gastric Bypass
  • Laparoscopic Sleeve Gastrectomy
  • Laparoscopic Adjustable Gastric Banding
  • Laparoscopic Biliopancreatic Diversion
  • StomaphyX

** American Association of Clinical Endocrinologists (AACE) / American College of Endocrinology. (ACE) Statement on the Prevention, Diagnosis, and Treatment of Obesity (1998 Revision).
AACE/ACE Obesity Task Force. Endocr Pract. 1998; Vol. 4 No. 5: 297-330.

* Kramer FM et al. Long-term follow-up of behavioral treatment for obesity: patterns of weight regain among men and women. Int J Obes 1989; 13:123-136.

# SAGES/ASBS Guidelines for Laparoscopic and Conventional Surgical Treatment of Morbid Obesity. American Society for Bariatric Surgery.

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