Native Weight Loss Surgeon Pens Guide About Staying Match and Wholesome Lifelong | information

Fitness and weight loss have long been the focus of Dr. Sanjoy Dutta, a Menlo Park resident bariatric surgeon.

In his practice for the past 17 years, he has advised thousands of patients on diet and exercise while getting some tips on what works and what doesn’t over the long term, he said in an interview.

“I do a lot of research on fitness and nutrition, and my focus is on how to do it so that you can stay lifelong,” he said. “Lots of the diets and information about how to lose weight very quickly or get in shape very quickly,” he said. He said he had also taken a personal interest in the subject and was working with friends to figure out which routines for staying in shape are best for a busy lifestyle.

The surgeon shares his recommendations in his newly published book, Get Strong Lifelong: Three Hours a Week to Build Muscle, Lose Fat, and Stay Healthy for a Lifetime.

Many traditional weight loss programs are very intense and require so many participants that the program can feel like a full-time job, he explained.

That is not what his book and instructions are about. Instead, he said, it gives people information on how to get healthy and fit, which while it can take longer, doesn’t spend hours a day counting calories or being an exercise rat. What’s more realistic, he said, is to start with a simpler program that most people can manage and then change it.

“It doesn’t have to be a full-time job or an obsession – and it doesn’t have to be extremely difficult, costly, or restrictive for you to exercise and eat intelligently,” he said.

When it comes to exercise, efficiency is useful for people with busy schedules, he added, explaining that his book “focuses on which exercises will give you the most fitness in the shortest time: resistance and aerobics.”

Regarding nutritional advice, he explained that, considering most of the science on the subject, a general rule for better health is to keep sugar intake low and protein intake high.

Another focus of the book is to focus on small changes and then measure small improvements over a short period of time, he said. Many times, he said, people accept many changes at once, and when they cannot adhere to them, they give up and create what is considered the “yo-yo” phenomenon.

“The idea is not to be impatient, but to make small changes, measure small improvements and keep adapting,” he said. “You can do it for years, and hopefully for a lifetime.”

The practices he describes are those that he has put into his own life, he said. “I’m 53 now and I feel better than I was in my 30s.”

He said he manages to maintain his fitness with two to three hours of weight training and an hour of aerobic activity spread out over the week, and exercise occasionally when preparing for an event like a sprint triathlon, he said . In general, he likes to swim, run and drive around the area, he added.

Not every week is perfect, but when he returns to his routine he finds it comes back pretty easily and he can catch up with where his previous fitness level was without too much effort, he said.

For many people, three to four hours a week is enough to stay in relatively good shape, he explained. “I would say that some people can get by with less and others need more, but you don’t need much more.”

He noted that these recommendations are not tailored for someone trying to become a competitive athlete or bodybuilder, but rather for readers who have a relatively normal life with busy schedules and want to save some more time to stay in good shape.

An important point in his book is that it’s okay to be flexible and take short breaks.

“The key is not to take long breaks or give up,” he said. “Keep trying, even if you pause for a while.”

Get Strong Lifelong is available on Amazon here in paperback for $ 8.99.

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