Download ReShape® Patient Article Handouts Table of Contents

ReShape® Patient Article Handouts
Table of Contents
Nutrition and Food Focused
1. Pre-Procedure Guidelines
2. Post Procedure Instructions
3. Day 12 and Beyond
4. Preparing for Removal
5. Drink up! Staying Hydrated
6. Vegetarian Protein Options
7. Protein Drink Or Protein Disaster
8. Food Swaps: Lunch
9. What is a Treat
10. Starchy Vegetables
11. Processed Foods: Go for Whole
12. Low Calories vs. Nutrient Dense
13. Healthy Snacks
14. Cut Calories in cooking
15. Alcohol
16. Diet Plateaus
Environmental Strategies
1. Making Changes in Your Home
2. Eating Sitting Down
3. Eating on a Smaller Plate
4. Portion Your Plate
5. Strategies for Eating Out
6. Travel
Page 1 of 2
Controlling Hunger
1. Eating Slowly
2. Rule of 20
3. Recognizing Fullness
4. Redefining Hunger
5. Junk Food Cravings
Exercise
1. Walking Benefits
2. Aerobic Activity Overview
3. Exertion Levels
4. Physical Activity without Injury
5. Little Activities Add Up
6. Fueling for Workouts
7. Low Impact Workouts
Page 2 of 2
• 12 hours before the procedure: stop all food
and drink, including water
Plan Ahead for Your Recovery
• During the balloon insertion procedure, you will
be comfortably sedated under light anesthesia.
Arrange for a driver to take you home.
• Plan to take at least three days or more off from
work, school, or other activities to get through
any post-insertion symptoms
Pre-Procedure
Instructions
At ReShape®, we take your health very seriously.
You may have selected the ReShape Procedure
because it’s a non-surgical, non-anatomy-altering
way to achieve significant weight loss, but there are
still important health and medical considerations to
ensuring you enjoy a safe recovery.
No Eating Before the Procedure
It is important that your stomach is completely empty
before the procedure: if there are any food remnants,
your doctor won’t be able to insert the balloons.
Starting two days before your appointment, adhere
to these eating guidelines:
• 48 hours before the procedure: eat only soft
foods such as milk, eggs, tofu, cheese,
custard, strained soups, rice, cooked
vegetables, and bread– no fried foods or meat
in any form.
• 24 hours before the procedure: consume
only clear liquids (e.g., broth, Jell-O, tea,
apple juice, popsicles)
• You should be up and walking around as soon
as possible following the procedure. While
you’re recovering, sit in an upright position
rather than reclining.
• It is important to stay hydrated by sipping water.
Sip slowly. Warm water is easier on your
stomach than cold water. Carbonated drinks
and caffeinated drinks are not recommended.
• Post –procedure a phased diet approach is
recommended for the first ten days to two
weeks. Please talk to your nutrition coach.
Medications are prescribed for post-procedure
symptoms
After the insertion of the balloons, soreness and
nausea are common side effects. These symptoms
typically subside in a few days to a week. Your doctor
will prescribe medication to help alleviate the side
effects. If you have any concerns, speak with your
doctor.
Fill all medications prescribed by your doctor
before the procedure. The antacid medication, for
example, must be started at least 3 days prior to
balloon insertion and taken EVERY DAY until the
balloon is removed.
These are suggested guidelines. Follow the recommendations of your
physician and consult your healthcare providers before modifying
your diet and exercise.
NFF 1
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
• Don’t drink more than ½ cup (4 ounces) at a time, and
wait for 10 minutes between drinks.
If you are able to eat the foods listed above without
discomfort, you can begin eating the foods listed for
days 4-7.
Days 4 – 7
Smooth Pureed Foods
Post Procedure
Dietary Guidelines
Days 1 - 3
After the balloons are inserted, you need to give your
body a chance to adjust. Following a carefully designed
meal plan will help your recovery.
Fluids and Clear Liquids Only
You can have clear broth, Jell-O, Ice Chips, Small sips
of water, diluted juices, sports drinks, herbal and
decaffeinated tea and popsicles
You should avoid:
• Carbonated drinks, such as soda or mineral water,
because they may cause gas and bloating
• Caffeinated drinks such as coffee and tea as they may
produce more stomach acid and cause gastric irritation.
Other things to keep in mind:
• You must remain upright for 3-4 hours after drinking.
Reclining is fine, but avoid lying flat
• Begin with small, warm, frequent sips and then
increase the amount taken in each sip
• Wait a minute or two between sips
•
•
•
•
•
•
•
•
Liquid protein supplements and smoothies
Skim or 1% milk
Yogurt (without chunks of fruit)
Pureed fruit
Soft cooked and pureed vegetables
Soups (strained or blended)
Cream of Wheat or oatmeal, thinned
Sugar free pudding
Sample Menu*
Breakfast
• ¼ cup Cream of Wheat, thinned
• 2 tablespoons 1% milk
• ¼ cup unsweetened, diluted juice
Midmorning Snack
• ¼ cup plain yogurt
• ¼ cup pureed fruit
Lunch
• ¼ cup strained soup
• ¼ cup pureed squash
• ¼ cup liquid protein supplement
Midafternoon Snack
• ¼ cup sugar free pudding
Dinner
• ¼ cup strained soup or broth
• ¼ cup pureed sweet potato
• ¼ cup skim milk
*Stop eating at first sign of fullness
NFF 2
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
Days 8 – 12 Soft Foods
Between days 8 and 11 after you had the balloons
inserted, you may be ready to transition your diet and
be able to add more variety and texture to your food
options. During this time, focus on soft foods.
Remember, while you eat, pay close attention to how
your body feels – before, during, and after meals. It is
important to eat slowly, chew food thoroughly, and
stop eating at the first sign of fullness.
Soft Diet Sample Menu*
Breakfast
•
•
•
¼ cup soft fruit such banana or melon
1 scrambled egg
¼ cup skim milk
Midmorning Snack
•
¼ cup sugar free pudding or liquid protein drink
Lunch
You can have:
•
•
•
•
•
•
•
•
•
•
•
•
•
Tofu
Soft, poached fish
Lean ground meats
Deli meats, thinly sliced
Canned tuna packed in water
Canned chicken packed in broth
Scrambled eggs
Cottage cheese
Custard
Toast
Well-cooked vegetables
Soft fruit with skin removed
•
•
¼ cup canned chicken or tuna prepared with 1
tablespoon low-fat mayo
½ piece toast
¼ cup mango
Midafternoon Snack
•
½ cup non-fat yogurt
Dinner
•
•
•
2 oz. soft, poached fish or ¼ cup lean ground
turkey
¼ cup steamed zucchini squash or carrots
¼ cup cottage cheese
*Stop eating at first sign of fullness
You should avoid sweets and dry meats.
Make sure to drink at least 64 ounces of water a day.
Keep in mind, the balloon is not magical, it is only
a portion control tool to help you feel fuller sooner
but may not control hunger. Therefore, be sure to
work with your coach to develop strategies that will
help recognize your new feelings of hunger and
satisfaction. Learning to distinguish between
physical hunger and “head” or “emotional” hunger
is an important weight control strategy during this
time.
2 Weeks and Beyond: Be sure to discuss your
specific diet needs, weight loss goals and food history
with your nutrition coach
 Avoid fried foods
 Avoid sweetened and caloric drinks
 Avoid alcohol and caffeinated beverages as they
may cause gastric irritation
 Limit fast food and high calorie convenience foods
 Eat protein and fiber-rich meals to increase satiety
These are suggested guidelines. Follow the recommendations of
your physician and consult your healthcare providers before
modifying your diet and exercise.
NFF 2
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2

Introduce new foods one at a time to rule out
intolerance. If a food is not tolerated, it may cause
pressure or pain near your breastbone. If this
occurs, you may find it helpful to return to liquids or
purees for a couple of days until your stomach
feels calm again. If the pressure or pain persists,
discuss your symptoms with your dietitian.
Remember to always follow the advice of your health
care provider. If you are unsure about your dietary
needs and requirements, contact your physician.
Day 12 and Beyond
Dietary Guidelines: Day 12 and Beyond
By day 12 you should be able to transition back to a
regular diet. This is an exciting time in your
procedure! You should feel fully recovered and
ready to begin eating your favorite foods again.
You will notice that your portion sizes are going to be
a lot smaller so you won’t be able to eat as much as
you could before you had the balloons inserted.
Make sure to monitor your portion size and be
cautious of overeating so you won’t get sick.
Here are some general guidelines to follow when
transitioning back to normal foods:

Pay close attention to your body’s sensations
before, during, and after meals. Stop eating at
the earliest sign of fullness or discomfort under
your breastbone. Stop eating when you no
longer feel hunger. Do not eat until you are
uncomfortably full.

Chew slowly and thoroughly. Each meal should
take at least 15-20 minutes.
These are suggested guidelines. Follow the recommendations of your
physician and consult your healthcare providers before modifying
your diet and exercise.
NFF 3
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
If there is any food at all in your stomach, your doctor
won’t be able to remove the balloons. It is very
important to follow the guidelines listed below.
• 48 hours before the procedure: eat only soft
foods – meat in any form is strictly prohibited
• 24 hours before the procedure: consume only
clear liquids (e.g., broth, Jell-O, apple juice)
• 12 hours before the procedure: stop all food and
drink, including water
Mentally Preparing Yourself for Life After the
Balloons
As your removal date nears, you may find yourself
asking, “Now what?”
Preparing for
Removal
As you are approaching the six-month mark for your
ReShape® Procedure, it’s time to start planning to
have the balloons removed. This is a significant
milestone!
The instructions that follow will help make sure the
procedure goes smoothly and maintain your weight
loss when the balloons are no longer in your
stomach.
Eating Requirements Prior to Balloon Removal
The process of having the balloons removed will be
similar to the balloon insertion process that you
experience initially. It will take place in an outpatient
setting and you will be comfortably sedated under
light anesthesia. Your doctor will then retrieve the
balloons during an approximately 20-minute
endoscopic procedure. You’ll need to arrange for a
driver to take you home after the procedure.
There is no need to worry. The ReShape Procedure
was designed to help you achieve long-term success.
In fact, studies show that the majority of ReShape
patients continue to lose weight or maintain weight
loss after the balloons have been removed. At this
point in the procedure, we enter the last phase,
Healthy Living. You’ll receive another six months of
personalized coaching to help you maintain your
weight loss and continue your success.
It’s important for you to continue the healthy choices
you’ve been making so far. Make a point to be extra
diligent about logging your nutrition, activity, and
weight. This will become increasingly useful for
staying on track and reinforcing your recent healthy
habits!
If you have any concerns or questions about life after
the balloons have been removed, make sure to share
them with your health care team.
These are suggested guidelines. Follow the recommendations of your
physician and consult your healthcare providers before modifying
your diet and exercise.
NFF 4
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
So What’s Enough Water?
The 64 ounces/day rule is good to keep in mind. But
in general, you don’t want to feel thirsty throughout
the day and the color of your urine should be close to
clear by the end of the day (lemonade color and not
apple juice color!).
Need Help Getting a Few Extra Ounces Down?
• Take it to go! Keep your water bottle with you at all
times! Remember, you need to drink 64 ounces to
meet your daily water needs.
Drink Up!
The Importance of Staying
Hydrated!
8 glasses, 64 ounces, ½ gallon – that’s the daily
recommended water intake! This is a lot of
water…and a lot of sipping! Each person’s water
needs are different, but adequate hydration is
important for your health, body and over well-being!
Water is actually considered a major nutrient for your
body – just like carbohydrates, protein or fat. It’s
important to drink enough to keep your body going and
to replace water lost throughout the day – which is lost
in skin evaporation, sweat, urine, and breathing. Not
replacing water can result in dehydration.
What Does Water Actually Do?
Since your body is over 60% water, it’s a vital
component. It aids your body in blood circulation,
absorption, digestion, saliva creation, transportation of
nutrients, and maintenance of body temperature. It’s
also very important to muscle performance.
Dehydrated muscles don’t work as well and your
performance will suffer!
• Pace yourself. Give yourself a time limit to get in all
those ounces. Check at each meal to see how
you’re doing for the day.
• Drink and drive! Water that is! Make it a point to
drink water on your way to work and the way
home!
• Sip with a straw. Research shows that you’ll drink
more water if you use a straw.
Take Action!
Staying hydrated is critical to your weight loss
success. Follow the steps below to add it in to your
weight loss routine.
• Hydrate! Drink at least 64 ounces (8 glasses) of
water per day.
• Remember to evaluate your goals on a weekly
basis to track your progress.
These are suggested guidelines. Follow the recommendations of
your physician and consult your healthcare providers before
modifying your diet and exercise.
NFF 5
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
The key to making a delicious and protein rich
meatless meal is to be aware of other protein
sources. Try:
Food
Meatless Proteins:
A Quick Guide
Meatless meals have been making a big entrance
into the healthy eating arena over the last several
years. Vegetarianism and even veganism have
become much more mainstream. However, many
people find it hard to believe that you can consume
enough protein without the typical beef, chicken or
fish.
Do Meatless Meals Provide Enough Protein?
Although essential for optimal health, only a portion
of your total calorie intake – anywhere from 2035% – should come from protein-based foods. For
example, if you consume 1,200 calories per day
your protein intake should include approximately 60
– 105 grams of protein.
Meatless meals can provide you with more than the
adequate amount of protein without having to
consume meat, poultry, or fish. In addition, many
vegetarian proteins are high in fiber, iron, zinc and
B vitamins.
Protein Content
Tofu
10 g protein per ½ cup
Tempeh
15 g protein per ½ cup
Sietan
21 g protein per 3 oz.
Lentils
18 g protein per 1 cup
Skim Milk
8 g protein per 1 cup
Soy Milk (almond milk is
not a good source)
7 g protein per 1 cup
Eggs
6 g per 1 egg
(1 egg white = 4 g)
Nuts & Seeds
5-8 g protein per ¼ cup
Beans & Lentils
15 g protein per 1 cup
Quinoa
8 g protein per 1 cup
Veggie Burger
About 13 g protein per
patty
Meatless “ground meat”
crumbles
8-12 g protein per ½
cup
These are suggested guidelines. Follow the recommendations of
your physician and consult your healthcare providers before
modifying your diet and exercise.
NFF 6
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Protein Drink or Protein
Disaster?
Protein drinks are a great meal replacement option
after a weight loss procedure. These low-calorie,
high-protein supplements will help you reach your
daily protein goals, provide energy and fuel your
weight loss!
However, not every protein drink is a great choice. It
can be tricky to choose which protein drinks are
good for you or which ones are high-calorie, highsugar disasters. Here are some things to keep in
mind:



100% whey protein – whey protein is derived
from milk and is a high quality protein. It
contains all the essential amino acids your body
needs. Casein, soy and egg white protein are
good options too.
o Avoid collagen protein. It is not an
acceptable source of protein since it
provides very little nutritional value.
Adequate amount of protein per serving –
Aim for about 15 to 20 grams of protein per
serving.
Low sugar – find protein drinks that have about
6 grams of sugar or less per serving. This will
help keep the calories low and you won’t end up
consuming a lot of added sugar.

Moderate calories – since you still need to keep
in mind your overall calorie intake, you should
pick a protein drink that has less than 200 calories
per serving.

Avoid smoothies and shakes – generally, words
like protein smoothie or shake may mean higher
calories and more sugar. Jamba Juice, Naked
shakes and Odwalla drinks are examples of meal
replacements that are not appropriate protein
supplements.

Examples – try these brands to get you started:
Premier Protein, Isopure, Unjury Protein, Pure
Protein, Jay Robb, Atkins or Nectar.
Silken Tofu Berry Blast
16 grams protein per cup (makes 3 cups)
1 10.5-oz package silken tofu (soft), drained
1 cup partially thawed unsweetened frozen
berries, include liquid Sugar substitute to taste
In a blender or food processor, combine all
ingredients. Whip until smooth. Serve chilled.
Tropical Smoothie
16 grams protein per cup (makes 2 cups)
1 cup frozen, unsweetened fruit
1 cup non-fat sugar free vanilla or plain yogurt
1 tsp. coconut or vanilla extract
1/3 cup non-fat powdered milk or 1 scoop whey or
soy protein supplement
In a blender or food processor, combine all
ingredients. Whip until smooth. Serve chilled or
frozen.
These are suggested guidelines. Follow the recommendations of your
physician and consult your healthcare providers before modifying
your diet and exercise.
NFF 7
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Food Swaps- Lunch
You may default to fast foods or heavy restaurant
meals at lunch time, especially during a stressful
workday. It’s easy to overload on sandwiches,
salads, or a greasy burger when you’re rushed, but
healthier food will help fuel you through the
afternoon without leaving you feeling weighed
down. To lighten up your lunch-time munching,
check out these swaps:
NFF 8
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
NFF 8
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
What is a Treat
Sometimes the thought of giving up all treats on
your weight loss journey seems impossible.
Fortunately, planned indulgences have a place in
your diet and may help you eat healthier. When
you feel satisfied with the foods you eat, including
the occasional treat, you are more likely to stick to
your plan. Overly restrictive diets only work for so
long, and once you finally give in, your small
indulgence can avalanche into a day-long binge.
Instead of thinking about eating perfectly,
remember that occasional treats are good for you
mentally and will keep you focused on your goals.
The key to keeping treats in their place is to
balance what, when, and how much you eat.
Remember, a treat can still be made healthier –
think chocolate covered strawberries or cocoa
dusted almonds. Keep treats to no more than 250
calories.
What is considered a treat, and how much is an appropriate serving size?
3” chocolate walnut cookie
1/2 cup low-fat ice cream
½ onion bagel with 1 T. light
veggie cream cheese
2 pieces bacon
1 individual bag baked potato
chips
Small nonfat café mocha
1/2 piece of pizza (add
veggies)
2” square brownie
1/2 blueberry muffin
Pear slices topped with 1 T.
chocolate hazelnut spread
1 ounce dark chocolate
2 cups air popped popcorn with
1 T. melted butter
Dark chocolate strawberries (2)
Protein drink with 1 T.
chocolate or peanut butter
chips
Frozen fruit (berries, bananas)
with 2 T. Truwhip
NFF 9
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
When should I indulge?
Treats are an important, yet small part of a healthy diet. Most people do best when limiting indulgences
to 1 or 2 times per week.
Make healthy foods feel indulgent.
 Add cocoa powder to a protein shake for a chocolate fix or drink low sugar hot chocolate.
 Bake chick peas with a sprinkle of salt, garlic powder and 1 T. olive oil for 20 minutes at 350
degrees.
 Peel and cut 2 large sweet potatoes into sticks, toss in 2 tablespoons coconut oil, season with
cinnamon and sea salt, and bake at 375 degrees for 30 minutes or until slightly crispy to make
“fries.” Serves 3-4.
 Make peanut butter sandwiches by smearing 1 teaspoon of peanut butter between two round slices
of banana; freeze.
 Freeze your favorite flavored Greek yogurt for 1 hour and enjoy!
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
NFF 9
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
Even though starchy vegetables are more
nutrient rich than other carbohydrate options
(think: pasta), it’s still important to eat them in
moderation. One serving is considered ½ cup,
which has the same amount of carbohydrate
as a piece of bread. When dishing up dinner,
keep starchy veggies to no more than one
quarter of your plate.
Starchy Vegetables
Vegetables are one of the healthiest foods on the
planet. Full of vitamins, minerals and diseasefighting phytochemicals (plant chemicals),
veggies should make up half of your plate. Not all
vegetables are created equal in the weight loss
game, however. Starchy vegetables like corn and
peas are higher in plant starch and contain more
carbohydrate and calories than non-starchy
veggies like broccoli and spinach. You don’t have
to forego all starchy vegetables – after all, they
are packed with nutrients and fiber – but you
should be able to identify them and know how to
keep your portions in check.
Most starchy vegetables taste best cooked.
Peel and chop butternut squash, drizzle with
olive oil and season with salt and pepper, and
roast at 375 degrees for 30-45 minutes or until
lightly browned. Parsnips, which look like
white carrots, can be sliced into coins,
steamed, and enjoyed with a teaspoon of
butter and fresh herbs.
Below are the most commonly eaten starchy
vegetables:







Squash – butternut, acorn, winter
Potato
Sweet potato/yam
Pumpkin
Parsnip
Green pea
Corn
PN: 04-0174
Reference:
American Diabetes Association
These are suggested guidelines. Follow the
recommendations of your physician and
consult your healthcare providers before
modifying your diet and exercise.
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
NFF 10
 Highly processed foods can include – deli meat,
baked goods like cookies, crackers and some
100 calorie snack packs, frozen meals, cereals,
salad dressings and some bread.
Picking Out Whole or Unprocessed Foods
Whole and unprocessed foods are similar, but not
exactly the same. Although there are rarely foods
that require no processing whatsoever (even that
apple was picked, washed and shipped), whole
foods are items that have been minimally processed
or are left in their whole form. These can include:
 Whole grains like brown rice, quinoa or oatmeal
Processed Foods:
Go for Whole
Have you noticed the big push towards more
whole or unprocessed foods? Take a step into a
grocery store and you’ll see signs, advertising
and food packages promoting all-natural,
unprocessed, and whole foods! But what do
those words really mean? And more importantly,
why is there such a huge focus on these types of
foods?
What is a Processed Food?
Processed foods incorporate a very wide range of
foods – anything from drive thru hamburgers and
potato chips to low calorie, high fiber bread or
pre-washed lettuce. What’s most important is
understanding the difference between minimally
processed foods and highly processed foods.
 Minimally processed foods can include –
prewashed/cut vegetables and fruit, frozen and
canned fruits or vegetables, or items that are
only processed for convenience.
 Whole fruits and vegetables – even those that are
only canned or frozen!
 Lean protein (not including deli meat, bacon or
processed meats)
 Dairy products without a lot of added fruit, sugars
or other items
Highly processed foods (even low calorie ones) are
generally stripped of all the good stuff! Fiber,
vitamins, minerals and antioxidants are found in
abundance in whole and minimally processed foods.
They are great choices and should make up the
majority of your diet.
References:
http://www.eatright.org/Public/content.aspx?id=6442471055
http://www.webmd.com/diet/features/the-benefits-of-healthywhole-foods
These are suggested guidelines. Follow the
recommendations of your physician and consult your
healthcare providers before modifying your diet and
exercise.
NFF 11
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
 Artificial ingredients: real foods taste good, so why
eat artificial ingredients? As food is processed and
packaged more artificial ingredients such as sugar
and preservatives are added to enhance the taste!
 Low-fat ≠ low-calorie: Low-fat foods often contain
added sugar and can be unhealthy. Fat, when
eaten in moderate amounts, is important for our
health and aids in weight loss, helping to increase
our feelings of fullness. However, remember that
every 1 gram (g) of fat contains 9 calories, while 1
g of carbohydrate or protein only contains 4
calories; so, it is easy to “overdo” the fat.
Low Calories vs.
Nutrient Dense
Over the years of fad diets, some dieting ideas
have stuck around and some have been
completely written off (bye-bye cabbage soup
diet!). Fat-free and low-calorie foods are still very
popular today. You can find anything from 100calorie snack packs, fat free cookies and desserts,
and even breads with less than 90 calories a slice
– all great options, right?
Well…maybe not. While watching your overall
calorie and fat intake is important, you also need to
consider the nutrient density or nutrition content of
those low-calorie or fat-free foods. You want to
find foods that have the most nutrition bang for
your calorie buck.
For Example
It’s time for a snack. There’s a choice of low fat baked
potato chips or carrots and hummus. Both offer a nice
crunchy, savory flavor and are only about 200
calories. But check out the nutrition stats:
1.5-oz baked
potato chips
 2 g protein
 2 g fiber
1 cup carrots &
3 tbsp. hummus
 4 g protein
 7 g fiber
 400% RDA Vitamin A
While the calorie count is the same, the nutrient
density is vastly different! Carrots and hummus have
twice the amount of protein and fiber. Consider the
quality of your calories, not just the quantity. Eating
more nutrient dense foods will put good for you foods
at the center of your plate!
Low-fat/low-calorie foods may not be the best
choice for your body. Here’s why:
References:
http://jhmas.oxfordjournals.org/content/63/2/139
http://www.webmd.com/diet/low-fat-diet
www.nutrition411.com
 Empty calories: many times, low-fat items
(especially snack foods or processed foods)
come with very little nutrition – low in fiber,
protein, vitamin and/or minerals.
These are suggested guidelines. Follow the
recommendations of your physician and consult your
healthcare providers before modifying your diet and
exercise.
NFF 12
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Healthy Snacks
Who doesn’t love a quick and easy snack
idea? We are always looking for more fun,
tasty and healthy recipes, especially when
it comes to snacks. See below for 10
yummy ways to incorporate healthy snacks
into your diet.
Snack Ideas
1. Spicy Cucumber Slices
Ingredients: ½ cucumber, peeled and sliced, ¼ cup of reduced
fat feta cheese, juice of ½ lemon, 1 tsp. olive oil, chili powder,
sea salt and pepper to taste
Nutritional Information
106 calories, 7 g protein
Directions: Slice cucumber and top with feta cheese, lemon
juice, oil, chili powder, salt and pepper.
2. Frozen Blueberry Yogurt Bites
Ingredients: 25 blueberries; ¾ cup plain nonfat Greek yogurt; ¼
tsp. vanilla extract
128 calories, 19 g protein
Directions: Add vanilla to yogurt and stir. Spear a blueberry
with a toothpick (don’t poke all the way through) and dip
blueberry in yogurt so that berry is covered. Ease onto a cookie
sheet covered in wax paper using fork or finger.
Freeze for at least 1 hour, then remove and place in a sealed
container. Store frozen.
3. Salted Edamame
Ingredients: ½ cup shelled edamame with salt
120 calories, 13 g protein
Directions: Steam edamame on stove or in microwave.
Sprinkle with salt.
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
NFF 13
Pg. 1 of 3
4. Nectarine Wrapped in Arugula and Prosciutto
Ingredients: 1 nectarine, 8 - 12 pieces of arugula, 2 slices of
prosciutto, and black pepper
146 calories, 9 g protein
Directions: Cut nectarine into 4 slices. Wrap each slice with 2- 3
pieces of arugula and ½ slice of prosciutto. Sprinkle each with
black pepper to taste.
5. Strawberry Cream Cheese Sandwich
Ingredients: 1 slice whole wheat bread, 1 ½ tbsp. light cream
cheese, 4 strawberries (sliced)
129 calories, 5 g protein
Directions: Spread cream cheese on bread and add strawberries.
Try toasting the bread for an extra crunch!
6. Blackberry Peanut Rice Cake
Ingredients: 1 brown rice cake, 1 tbsp. peanut butter, 6
blackberries
173 calories, 7 g protein
Directions: Spread peanut butter onto the rice cake and top with
blackberries.
7. Zucchini Pizza Bites
Ingredients: 1 zucchini, 3 tbsp. marinara sauce (divided), ¼ cup
shredded mozzarella cheese (divided)
119 calories, 10 g protein
Directions: Wash and dry zucchini. Cut into 8 ¼” slices. Spread
zucchini on a cookie sheet lightly coated with olive oil spray.
Divide marinara sauce and cheese evenly between zucchini
slices (cheese tops sauce). Bake 15-20 minutes or until cheese is
lightly browned and bubbling. Cool slightly before eating.
8. Warm Spiced Pear
Ingredients: ½ cored pear, ¼ cup part-skim ricotta cheese, ¼ tsp.
ground cinnamon
136 calories, 7 g protein
Directions: Preheat broiler and place cored pear on baking sheet.
Broil 10-12 minutes or until tender. While the pear is broiling,
combine ¼ cup part-skim ricotta cheese and ¼ tsp. ground
cinnamon. Top warm pear with ricotta mixture.
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
NFF 13
Pg. 2 of 3
9. Black Bean Dip w/ Jicama Slices
Ingredients: 1 15-oz can black beans, ½ cup salsa, 2 tbsp. lime
juice, ½ tsp. cumin
116 calories, 5 g protein
Directions: Combine black beans, salsa, lime juice, and cumin in
a food processor or blender. Process until smooth.
Serve 1/3 cup bean dip with ½ cup fresh jicama slices.
10. Roast Beef Cheese Rolls
Ingredients: 1 small spreadable cheese wedge (such as
Laughing Cow brand), 4 thin slices of nitrate-free roast beef (2oz total), 1 slice of red bell pepper
121 calories, 14 g protein
Directions: Spread cheese on roast beef slices. Top with 1 slice
of red bell pepper each and roll into a pinwheel.
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
NFF 13
Pg. 3 of 3
Cut Calories in
Cooking
The best way to keep your nutrition in check is
to make your own food. Restaurant meals can
be loaded with calories, fat and salt, but if you’re
not careful at home you may find yourself eating
poorly. Keep your at-home cooking low-calorie
without losing flavor by following these simple
kitchen inspirations:


Steam, bake, roast or sauté veggies or
proteins instead of frying in oil.
Use fresh or dried herbs and a bit of sea
salt to add flavor without fat.

When baking, cut white or brown sugar in
half without losing sweetness or
consistency.

Cook with fruit – citrus pairs especially well
with chicken and fish.

Substitute nonfat plain Greek yogurt for
sour cream and mayonnaise in recipes

Replace half of ground beef or turkey with
chopped mushrooms, beans, or veggie
(soy) crumbles.

Use zucchini as pasta, either sliced thin in
lasagna or formed into a noodle using a
spiralizer.

Lighten up meatloaf, meatballs and
casserole with shredded veggies such as
spinach, carrot, zucchini, peppers, and/or
onion.

Steam vegetables in a basket over
simmering water or microwave
steamer. They’ll retain more flavors and
won’t need any butter or salt.

Use a broth-based or bean soup as a side
dish instead of rice or pasta.

Use broth, water, oil spritzers, or nonstick
cooking spray instead of oil when sautéing
vegetables or proteins.

Make baked goods moist by using
applesauce or pureed pumpkin in place of
oil.

Use lean meat cuts, like skinless chicken
breast, turkey, or beef tenderloin,
whenever possible.

Choose low-fat dairy in recipes that call for
milk, sour cream, cheese or cottage
cheese.
NFF 14
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2

Enjoy mashed steamed cauliflower with a bit of butter, salt, garlic and pepper and skip the
mashed potatoes.

Choose strong cheese like sharp cheddar, Parmesan or feta in place of mild varieties and use
half of what the recipe requires.

Cook chicken with the skin on to keep it moist – simply remove it before eating. Chicken skin
contains 1/3 calories and 1/2 fat of chicken portion.

Make your own “light” vinaigrette with 2/3 vinegar, 1/3 olive oil and your favorite herbs, pepper
and salt. Blend in berries or add citrus (lemon, orange, lime) for additional tang.
When you prepare and cook meals at home, you have control over the nutritional content and the
overall healthfulness of the foods you eat. Bonus: You can also save money!
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
NFF 14
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
Also, your body burns alcohol before any other
fuel. As a result, your fat burning efforts take a
backseat until all of the alcohol is metabolized.
Finally, alcohol is a physiologic toxin.
Consuming alcoholic drinks may reduce your
decision-making capability and may lead to
overeating food you wouldn’t normally choose.
So even if you eat less in order to have a drink,
you may make up for it by eating more later.
Alcohol
You may like an occasional glass of wine after
work or enjoy a cocktail with friends or
coworkers. You may have heard an occasional
drink may be good for you. Alcohol certainly is
not all bad; but how does drinking alcohol affect
your weight loss and overall maintenance? If you
understand how alcohol can impact your efforts,
you can make informed decisions the next time
you’re heading out on the town, grabbing a glass
with a friend, or opening a bottle of wine with
dinner.
The Downsides of Alcohol
It’s important to note that alcohol can contribute
considerable calories to your daily intake – up to
500 for certain cocktails. Plan your intake ahead
of time and decide when and how much you’ll
drink. Here are some examples of calorie counts
for common drinks:





5-oz red wine = 125 calories
12-oz beer = 150 calories
1 shot hard liquor (1.5-oz) = 120 calories
12-oz margarita (rocks) = 250 calories
Frozen drinks = 300-400 calories.
PN: 04-0174
How to Incorporate Alcohol in a Successful
Weight Loss Plan
If you decide to have the occasional drink,
consider the following precautions:
1. Do not skimp on food. Make sure to have a
meal with your cocktail.
2. Do not overconsume and be mindful of how
much you’re drinking. One drink equates to
12-oz beer, 5-oz wine, or 1.5-oz liquor.
3. Drink plenty of water before and after your
cocktail.
4. Know how many calories are in your drink.
Stick to lower calorie options such as light
beers, wine, or liquor with soda water. Be
careful of mixers! Sugary cocktails like
liquor mixed with juice, syrups, soda or tonic
water can contain more calories than a
meal.
5. Sip slowly. Take your time to finish the drink.
When possible, try not to use a straw
because that will make you drink faster!
6. Plan when and how much you’ll drink.
Account for the calories on your food log.
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
NFF 15
Pg. 1 of 2
Drinking alcohol is an individual choice. It’s always best to be mindful when consuming alcohol and
know your limits.
References:
http://pubs.niaaa.nih.gov/publications/AA72/AA72.htm
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
PN: 04-0174
NFF 15
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
 Fewer calories. As you lose weight, your body will
require fewer calories. A smaller body is much
easier to move and therefore requires less calories
to fuel and keep going.
 Decreased muscle mass. Some muscle mass is
lost as you lose weight along with fat mass. Less
muscle mass means a slightly lower metabolism
and a decreased calorie burn.
Diet Plateaus
Losing weight is an exciting process! You feel
good, have more energy and are seeing your
body change. But at some point along the weight
loss journey, many people hit a wall. Their weight
just won’t budge – even when their healthy diet
and higher activity levels remain the same. This
frustrating part of the journey is known as a weight
plateau.
What is a Weight Plateau?
Weight plateaus are common and in fact, they are
expected in any long-term weight loss attempt!
Typically, these plateaus can last for anywhere
from two to six weeks. During this time, dieters
may see the same number on the scale for
weeks, or see their weight bounce up and down a
few pounds. This is due to your body
“readjusting” to your initial weight loss, lifestyle
and diet.
Why the Plateau?
A weight plateau can happen for a variety of
reasons. The most common are:
 Nutrition slips. Over time, old habits can sneak
back into your lifestyle – maybe you’re drinking
more calories or snacking a little more than you
should. These extra calories can also cause your
weight loss to slow or stall.
Moving Past the Plateau
When the numbers aren’t budging on the scale, it’s
time to take a step back and reevaluate.
 Keep a food/exercise journal. Take notes for a few
days, you might catch a few “slip ups”! If you do,
make the corrections and keep on going!
 Change up your exercise routine. Studies have
shown that your body adapts to your exercise
routine. Keep changing it up – do more high
intensity exercise, adding different types of
exercises, or add in more strength training to keep
increasing your muscle mass will burn those
calories!
 Don’t second guess yourself. If you’re sticking to a
healthy diet and are being physically active have
faith! Trust yourself and your knowledge that you’re
doing everything right. The key is not to give up!
These are suggested guidelines. Follow the recommendations of your physician
and consult your healthcare providers before modifying your diet and exercise.
PN: 04-0174
NFF 16
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374


Making Changes in
Your Home
Your home environment can make or break your
weight loss efforts. If your fridge is empty and your
workout clothes are buried, healthy habits may fall
by the wayside. Don’t let your space sabotage all of
your hard work!
Clear your pantry of cookies and chips, and stock
it with healthy eats in individual packages that
are easy to grab on the go. Smart options include
dry roasted almonds, freeze dried fruits and
veggies, and turkey jerky.
To stay hydrated, refrigerate a pitcher of your
favorite unsweetened tea or fruit-infused water,
and pre-fill water bottles each night so they’re
ready for a full day of smart sipping.
ReThink Your Fitness
 Make exercise easy by setting out your workout
gear – or packing your gym bag – before
bedtime.
 Stash light dumbbells by your TV and flex your
muscles while you watch your favorite guilty
pleasures.
 Stand while talking on the phone or watching TV.
 Take an extra trip up and down your stairs just for
fun.
De-stress Your Mess
A messy house will make you stress, and
keeping your cool is critical to your overall health
and weight loss efforts.
Small Changes Go a Long Way
Think: What foods would you be successful around
every day? Would healthy fruits, veggies and lean
protein make you healthier, or would junk food and
fried food be helpful in the house? The healthy
foods of course! Create an environment which
increases healthy items and limits your exposure to
unhealthy or tempting foods.
Start with Your Kitchen

Store washed, peeled and chopped produce in
transparent containers at eye level in your
fridge and push less healthy options to the
back of your shelves or in drawers.



Put aside ten minutes each day to cleaning up,
starting with the areas that bug you most, like
your kitchen, bedroom or laundry room.
You’re more likely to stay home and cook when
your kitchen is in tip-top shape, so wash dishes
as you go and use parchment paper or foil to
make cleanup a breeze.
Dusting and scrubbing are not only therapeutic,
but they’re also a great workout that will make
you happy to come home each day.
These are suggested guidelines. Follow the
recommendations of your physician and consult your
healthcare providers before modifying your diet and
exercise.
ES 1
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Give Your Body A Chance!
Did you know your body devotes energy, blood and
oxygen to your digestive system the instant food
enters your mouth? If you are moving around as you
eat instead of sitting, your body is unable to devote
enough resources to digesting your food. This can
make you feel bloated, constipated or have diarrhea –
which is not pleasant.
Eating Sitting Down
You could probably come up with a ton of excuses
as to why you eat on the run. Late meetings, long
commutes, and lack of energy are serious
contenders when you’re hungry. Even breakfast and
lunch are often eaten in the car or crammed in
between work meetings.
Mindless Eating is Thoughtless Eating
When you eat mindlessly…let’s say throwing back a
coffee and a granola bar as you hop onto the metro
for work…eating goes on autopilot. Not paying
attention to what goes in your mouth is dangerous!
You can make poor food choices or eat at times
when you aren’t hungry. This is how those excess
calories sneak in.
Why Don’t You Sit for A Bit?
Sitting down to a meal is a good habit to put into
place as you practice mindful eating. Take it a few
steps further – completely unplug! Do not multitask
while you are eating. Being distracted by television,
your cell phone, the computer or the latest magazine
can lead you to eat far more than you otherwise
would.



Turn off the TV
Shut off your phone
Get off Facebook
Mindfully Check In
How hungry am I on a scale of one to ten? Gauging
your hunger level is a little like taking your
temperature. Each time you eat, ask yourself “Am I
physically hungry?” Aim to eat until you are satisfied,
leaving yourself neither stuffed nor starving.
Take Action!
If you eat on the go then begin to make it a point to
eat sitting down. Eating while sitting down is critical to
your weight loss success.
Here are some tips to get started:
1) Sit down, unplug and focus. Make it a point to do
this on a daily basis, even if you just start with one
meal. You’ll get in the groove of this soon enough
and you’ll be a lot more satisfied in the long term.
2) When you eat, just eat.
3) Choose one or two areas at home and at work
that are only used for eating and eat only there.
For example, do not eat while standing over the
sink, peering into the refrigerator. Instead, make
the kitchen table a place to eat your meals and
snacks.
These are suggested guidelines. Follow the recommendations
of your physician and consult your healthcare providers before
modifying your diet and exercise.
ES 2
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Eating on a Smaller Plate
You are probably eating much less than you did
before your ReShape® procedure. Even though
your body is receiving the benefits of your new
healthy habits, your eyes may not be used to
seeing less on your plate. To make matters worse,
plate sizes continue to grow, making it easy to
serve yourself much more than your stomach can
handle.
.
Measure Your Plates!
The best way to eat less is portion control and resizing your plate. A smaller plate tricks your brain and
makes your main course look larger as well as more appetizing. We overeat from larger portions
because we have a tendency to “clean our plate” – so make that plate a smaller one.

Measure how much your bowls, glasses, cups and plates normally hold. For example, see what 1
cup of cereal looks like in your bowl or 1 cup of juice in your glass
As A General Rule, Eat Off A Plate NO LARGER THAN 9” for EVERY MEAL
Swap your usual serving ware for smaller sizes and watch your waistline shrink.
Use A Smaller Plate
At home, serve your meals on smaller plates. Your plate will look full, but you'll be eating less.
Eat from a smaller dish, bowl, or saucer such as a luncheon or salad plate. Even kids bowls work great.
The Science Behind the Plate
Most people serve themselves bigger portions and eat more food when using larger plates1. They
attribute our poor judgment of serving size to an illusion. This illusion occurs when comparing a pile of
rice on a big plate to the exact same amount of rice on a small plate. Even when we know that the
portions are equivalent, we see one on the larger plate as much less satisfying.
ES 3
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
Use the Power of Color
Another easy way to fool yourself into eating less is to dine off a plate that contrasts with the color of your
food. Mashed potatoes, cauliflower and chicken may be tasty, but their colors easily blend into a white plate,
making you think you ate less. Red plates have been shown to slow down eating speed. Make sure to let
your stomach and not your eyes tell you when you’re done.
Slow Down and Skip Second Helpings
Eat one reasonable serving and don't immediately go back for seconds. Give yourself time to digest – at least
10 minutes and serve yourself more food only if you are still hungry.
Divide the Plate and Fill Up On Fruits and Veggies
Divide your plate in half. Fill one half with fruits and vegetables. Then leave the rest of the plate for equal
parts lean protein and whole grains. Increasing your vegetables and fruits will keep you satisfied longer.
Take Action:
Eating on a smaller plate is critical to your weight loss success.
1.
Ittersum, Koert Van, and Brian Wansink. "Plate Size and Color Suggestibility: The Delboeuf Illusion's
Bias on Serving and Eating Behavior." JSTOR. University of Chicago PressChicago, IL, 04 Jan. 2013.
These are suggested guidelines. Follow the recommendations of your physician and consult your healthcare
providers before modifying your diet and exercise.
ES 3
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
Portion Your Plate
Portion control is one of the best ways to lose and
maintain weight in the long term. Measuring out
each meal might sound tedious, but it helps you
stay on track and eliminates those extra bites of
food that add up. The portion plate provided in your
Patient Starter Kit helps make portion control
exceptionally easy!
Portions Within Your Portion
In addition to serving up your standard-sized portion, you should be aware of the portions of each food group
within your meal. You can then introduce a healthy variety when eating.
It’s important to eat a variety of foods from each food group, but there are some specific guidelines on how
much. The numbers below correspond to the numbers on the image of the portion plate above, and help
explain how and why foods are portioned on the plate:
1. Fruits and Vegetables – approximately half of your meal, or about 1 cup of your food, should be nonstarchy produce. Vegetables and fruits are low in calories, high in fiber, and are packed with vitamins,
minerals, and antioxidants. These foods are nutrition powerhouses – no wonder 50% of your plate
should contain these!
2. Protein – about a quarter of your meal, or 2 to 6 ounces, should contain lean protein. Whether it’s grilled
chicken, baked salmon or stir-fried tofu, lean protein provides the essential building blocks to your body,
so it’s important to prioritize these foods. Protein-based foods are also high in B vitamins, minerals and
can help suppress that nagging hunger.
3. Grains – the last quarter of your meal, or 1/2 to 3/4 cup, can be filled with whole grains – oatmeal, brown
rice, whole wheat pasta, or quinoa. Whole grains are generally high in fiber, folate, and B Vitamins.
However, not all of your meals will contain grains – so adding in more produce or lean protein is a great
substitute.
4. Condiments/Sauces – condiments or sauces are generally packed with calories and sodium and should
be limited to about 1/8 cup. When used in the right amounts they can still be part of a healthy diet, so they
still have a home on your plate.
Following these guidelines can help each of your meals contain of variety of foods from each food group. A
balanced and well-portioned diet does wonders for your health!
These are suggested guidelines. Follow the recommendations of your physician and consult your healthcare
providers before modifying your diet and exercise.
ES 4
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Strategies for
Eating Out
Restaurants are notorious for serving huge portions
of rich, calorie-laden foods. Since eating away from
home is inevitable for most people, it’s important for
you to be able to analyze the menu and choose
nutritious options that will support your weight loss.
Arm yourself with these restaurant-ready strategies:

Investigate the menu online before you go. You will feel more confident and relaxed when you
already know what to expect.

Focus on your entrée and skip the appetizers. Often fried, accompanied by a creamy dip, or
served in endless supply (we’re looking at you, bread, chips, and salsa), these are often calorieheavy and leave you hungry for more.

Stick to a balanced plate. It’s easy to keep a plate portioned to 50% veggies or fruit, 25% protein,
and 25% whole grains if you plan your order. Ask for extra steamed veggies!

Look out for sneaky calories. They typically appear in sauces and dressings and are hidden in
sneaky words on a menu. Be on the lookout for terms that indicate a high fat and calorie content,
such as: buttered, creamed, sautéed, smothered and fried. Ask for the sauce or dressing on the
side and use it for dipping instead.

Don’t be afraid to modify! Ask for sauce on the side or light cheese on your pizza.

Rethink your drink. Water with lemon, unsweetened ice tea, or sparkling water will quench your
thirst better than a soft drink, juice, or a cocktail.

Keep portion size in mind. Restaurant portions are getting bigger and bigger. Stay on the path to a
smaller and smaller you by setting aside part of your plate. Bonus: leftovers make a great second meal!

Craving dessert? Pick something decadent to split with the table and savor one or two small bites. A
bowl of berries with a drizzle of chocolate sauce will also satisfy that sweet tooth.
ES 5
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
 Salads aren’t always healthy. Croutons, dried fruit, dressings, nuts can increase the calories on the salad.
Order a side salad with dressing on the side or a vegetable-based salad with lean protein.
 Take deep breaths and enjoy your meal! What’s the point of eating out – and trying new foods – if you’re too
worried about what you’re eating to actually savor it?
Choose
Limit
 Beans, lentils
 Breaded, fried
 Chili, turkey or regular
 Cheese sauce or dips
 Plain sandwiches
 Panini sandwiches
 Chicken breast, turkey, tofu, plain tuna
 Biscuits, croissants, donuts, muffins
 Extra veggies, potatoes (baked, sweet)
 Cream soups
 Vinegar, mustard, salsa, balsamic,
 Creamy salad dressings
spices/herbs, chili sauce
 French fries
 Hot sauce, yogurt sauces
 Juice
 Broth-based soups, bean soups
 Gatorade, pop
 Sweet potatoes, baked potatoes
 Frozen alcoholic drinks
 Spinach salad (dressing on side)
 Dried fruit
 Sushi (no mayo or tempura)
 Candy-coated nuts
 Flat out or flatbread wraps
 Skinny sandwiches, lettuce wraps
Whether you are going out to eat, going to a drive through, or ordering in; eat slowly, enjoy your meal,
consider splitting an entrée with someone, and don’t hesitate to leave food on your plate.
Here’s What You Can Do:
1) Plan your meals out ahead of time and look up the menu.
2) Calories = $. Think about how you want to spend your calories.
3) Ask for gravy, sauces, dressings, and butter on the side and use sparingly.
4) Track your goal on a weekly basis to evaluate your progress.
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
ES 5
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2

Assess accommodations before you leave. If
possible, stay in a room with a kitchenette or
small refrigerator. Ask hotel staff to remove
snacks and alcohol from the mini bar, and
locate the nearest grocery store so you can
stock up once you arrive. Opt for a hotel with a
gym or access to walking paths.

Sip smart. Buy a large bottle of water after
going through airport security, or place a few
gallon jugs of H2O in your back seat if driving.
Tote along your favorite reusable bottle so you
can refill it throughout the day. Having your
own water will prevent you from reaching for
sweetened beverages and keeps costs down.

Choose protein every morning. Skip the
continental breakfast pastries and bagels and
select eggs, plain Greek yogurt, milk, oatmeal
with milk, or lean breakfast meats, and add
fruit. Your blood sugar will thank you.

Food isn’t everything. Vacation may bring out
the gourmand in you, but there are many more
things to do in a new destination than eat or
drink. Ask the concierge about must-see
landmarks, visit local museums, or lace up
your sneakers and go on a walking tour.
Travel
Healthy habits can be more difficult to maintain
when you’re on a trip and out of your element.
Prior to your new lifestyle, you may have gained
weight whenever you headed to a new
destination; after all, most people see travel as
an opportunity to eat too much and move too
little. Whether you go away for work or have an
upcoming vacation, it’s important to plan for how
you will tackle travel so you can come home
feeling just as great as when you left.
 Pack to be active. Stash athletic shoes,
workout clothes and your favorite workout
DVD or resistance band in your luggage.
Find out if where you are going has access
to a gym or if there is a workout facility close
by.
 Pack your snacks. Portion out protein
powder in small sandwich bags, and keep
healthy, non-perishable snacks with you at
all times. Other snacks include: individual
peanut butter packs, protein bars, fruit,
freeze dried fruit, string cheese.
It is possible to enjoy your vacation or traveling
trip, and the local food, without packing extra
pounds for the trip home. The secrets: choose
foods wisely, make "moderation" your vacation
mantra, bring healthy foods with you, and stay as
active as possible during your trip.
These are suggested guidelines. Follow the
recommendations of your physician and consult
your healthcare providers before modifying your
diet and exercise.
PN: 04-0174
ES 6
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
chewing the last bite. As soon as they swallow, the
next mouthful is ready to go.
Instead, try slowing yourself down by:
 Taking a bite of food and then putting your fork
down to enjoy and savor each bite.
 Drink plenty of water in between bites.
 Chewing your food for at least 20 times before
you swallow.
 Being chatty – we all know it’s rude to talk as you
chew!
Eating Slowly
Did you know it takes 20 minutes for your stomach
and brain to communicate during a meal? This
means it takes a whole 20 minutes before you
realize you’re full! Most of us are already done with
the meal by then – and may be walking away feeling
too full! Ignoring our natural fullness signals can be
dangerous – leading to bigger portions and way too
many calories.
Slow It On Down
Eating slowly can do wonders for your weight. When
you take at least 20 minutes to eat your entire meal,
you may actually eat less. You’ll be more aware of
the subtle signals your body gives you – making it
easier to recognize when you are full. A gentle
pressure near your breastbone may be a sign that
you need to stop eating.
Let’s Try It
Slow down the speed at which you eat by refilling
your fork only after you swallow – even try putting it
down in between bites. It’s common for people to
put more food on their fork while they are still
Make “Slow” A Habit
The more and more you practice eating slowly, you’ll
probably notice that you eat less at meals and feel
satisfied with a smaller amount of food. Both of
which are great! Practice this with every meal and
snack time so you and your body are perfectly in
tune!
Take Action!
Slowing down while you eat is critical to recognizing
fullness and to helping support your weight loss
success. Follow the steps below to learn how to
make this a part of your weight loss routine:
1) Visit the goals section on the portal and select “Eat
slowly at every meal” as one of your personal goals.
2) Remember to take your time when you eat.
Putting your fork down between bites is an easy way
to remember to slow down. Make it a point to do this
at every meal.
3) Evaluate your goal on a weekly basis to track your
progress.
These are suggested guidelines. Follow the
recommendations of your physician and consult your
healthcare providers before modifying your diet and
exercise.
CH 1
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
20 Minutes Per Meal
Take an entire 20 minutes to eat your meal. It takes
just about 20 minutes for your brain and stomach to
communicate that you’ve had enough food. If you eat
too fast, your body won’t have a chance to tell you if
your meal was too much or too little. It takes time to
trigger the signal from your brain that you are full, and
feeling full translates into eating less.
The 20/20/20 rule takes some getting used to, but it
will quickly become just another habit as you sit down
to meals!
Rule of 20
The 20/20/20 rule is a simple tool to help you eat
a bit more mindfully. With the 20/20/20 rule, you
eat a little slower, chew a few more times and
take a short rest between bites. This way you
can sit down and enjoy your meal.
Chew 20 Times
Many of us chew our food only a few times
before swallowing it – barely breaking it down.
If you count out 20 chews for each bite of food, it
will slow calorie consumption and lengthen the
time you spend eating your meal. In addition,
the more masticated (or well chewed) your food
is, the easier time your stomach will have
digesting your food.
Set Your Fork Down For 20 Seconds
This may be challenging, especially if you’re
eating alone or at your desk during your lunch
break. Setting your fork down for 20 seconds
between bites, again, helps you slow down. It
will also allow you to mentally and physically
enjoy your food, which has been shown to help
you eat less.
Take Action!
Practicing the 20/20/20 rule by chewing, putting your
fork down and taking 20 minutes per meal is a great
way to help you reach your weight loss goals and
achieve success. Take the following steps to
incorporate the rule in your weight loss routine.
1) Make it a point to use the rule at every meal. If
you forget, don’t be hard on yourself. It takes time
and practice to make this a habit.
2) Set a reminder on your phone or write the rule on
a note card and keep it where you eat (at your
desk, kitchen counter, dining room table, etc.). It
will act as a helpful reminder to use the rule as
you eat.
3) Set a timer for meals and see how long it takes
you to eat each meal.
4) Evaluate this goal on a weekly basis in order to
track your progress.
These are suggested guidelines. Follow the recommendations of your
physician and consult your healthcare providers before modifying your
diet and exercise.
CH 2
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
What Should You Listen For?
There are a few simple tips that will help you
figure out if you’ve had enough to eat. Here are a
few things to keep in mind:

Understand what it means to be satisfied.
Remember, you can be satisfied, full or
stuffed! Satisfied means you’re no longer
hungry, you could eat more, but are choosing
not to.

You may feel more content, and may lose that
intense feeling of hunger or interest in food.

A slight pressure or stretching feeling in your
stomach is another signal that says your
stomach is almost full.

The amount of food consumed will keep you
satisfied for about 3-4 hours or until your next
planned snack or meal.
Recognizing Fullness
Ask yourself this: when do I typically stop eating
during a meal? Is it when you’ve cleared your
plate? When your stomach feels physically full?
Or do you stop when your body is satisfied?
Many people find it hard to know exactly when
to stop eating. If you learn to actively listen to
your body, then you will realize when you have
had enough food.
Your body has a unique communication system
– the feeling of hunger and fullness are
regulated by the hypothalamus in your brain. It
takes about 20 minutes for your stomach to
send signals to the hypothalamus to register as
“I’m full!”. If you are distracted, eat mindlessly
or even too fast, you can override the
communication system and unconsciously eat
too much.
Try to practice recognizing the signals your body
sends you to let you know when you’re full, it will
make a noticeable difference in your weight loss
success!
Here’s What You Can Do:
1) Practice recognizing if you are full vs. satisfied
during and after eating.
2) Stop before you are uncomfortable or full and
pay attention to how you feel.
3) Evaluate this goal on a weekly basis in order
to track your progress.
These are suggested guidelines. Follow the
recommendations of your physician and consult your
healthcare providers before modifying your diet and
exercise.
CH 3
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Still not sure? Answer these questions:
1. When was my last meal or snack? If it was
less than 2 hours ago, you’re probably not
truly hungry.
2. Am I craving a specific food? Would
anything make me feel better? If you’re
craving a specific food, that’s generally “head
hunger,” or a craving.
3. Am I thirsty? Try drinking a small glass of
water before you grab a snack – thirst can
mimic hunger.
Redefining Hunger
People eat for a variety reasons – boredom,
social situations, stress, twinge of habit and of
course, because they are hungry. Hunger is the
physiological response to a lack of food in the
stomach. It’s triggered by chemicals and
hormones that act in the hypothalamus (a part of
the brain that controls appetite) when there is no
longer food or nutrients left in your GI tract.
The majority of your meals and snacks should be
consumed when you notice that empty feeling in
your stomach – physical hunger. However, it can
be hard to tell the difference between a craving
and actual hunger. Look for these signs:




You might feel a physical emptiness in your
stomach
Hear a rumbling or growling noise from your
stomach
Have the sensation of hunger pangs
Feel weak without eating for a long time
The next time you sit down to a meal or grab a
snack, pay attention to your body. Tune into
your hunger signals and learn what it truly
means to be hungry. It’s a great tool to help
manage your weight!
Reference:
Understanding Nutrition 11th Edition Ellie Whitney and
Sharon Rady Rolfes
These are suggested guidelines. Follow the
recommendations of your physician and consult
your healthcare providers before modifying your
diet and exercise.
PN: 04-0174
CH
434
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
your brain – which means you keep wanting more!
Those comfort foods become therapeutic to you – you
think you need them to feel better.
Overcoming the Cravings
Manage your junk food cravings wisely. Try:
 Indulging moderately. Restricting your favorite foods
too much can trigger a binge. Give yourself a limit
and enjoy your favorite foods wisely – for example,
pick one day per week to have your treat meal
and/or snack.
Junk Food Cravings
Whether it’s chocolate, carbs, salty or crunchy foods,
everyone seems to have their own food cravings.
These might be foods that are hard to have only one
bite of, or the ones you crave when you’re stressed,
sad, or even bored.
Why We Crave It
Many times specific foods are connected to
memories. What you grew up with, what your
families ate, or things you ate during childhood affect
your choices as an adult. That’s part of the reason
for the term “comfort foods.”
Most of these foods fall into one or more of the
following categories: high fat, high sugar/high carb,
or calorie dense. These foods affect two very
important neurotransmitters in your brain – serotonin
and dopamine – which both play an important role in
regulating your mood and appetite. When you over
indulge in ice cream or a greasy burger, your brain
chemistry changes. It will sense pleasure and
reward after eating these foods. It makes you feel
good (at least temporarily).
Indulging in your favorite comfort foods every now
and again is not a bad thing. It’s a problem when it
becomes a habit. When you emotionally eat, whether
in response to depression, loneliness, anger, stress,
or boredom, you strengthen the reward pathway in
 Find a healthy substitute. Crave sweets? Try a
sweet fruit like pineapple or mango, drink a cup of
low-fat hot chocolate, have a low sugar protein bar,
or eat a low fat Greek yogurt.
 Manage your emotions. Seek out help and support
and work on dealing with your emotions in a different
way.
 Relax and de-stress regularly. Find activities like
yoga, walking, hot bubble baths, a massage, etc that
can help you feel relaxed and calm.
 Take 10. Cravings are very spontaneous and
fleeting. Generally, they’re more intense when they
first hit, but will subside over time. Distract yourself
for 10 minutes, take yourself away from the situation,
drink lots of water, and then revisit that craving (if
necessary)!
 Detoxify your kitchen. Get rid of tempting junk food
in your house, workplace, and other environments. If
tempting food is not there during a craving, you won’t
be able to eat it!
References:
http://www.webmd.com/diet/the-facts-about-food-cravings
https://www.psychologytoday.com/blog/cravings/200906/your-brain-food
These are suggested guidelines. Follow the recommendations of
your physician and consult your healthcare providers before
modifying your diet and exercise.
CH 5
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Walking Benefits
You already know that exercise is important, but
sometimes the thought of getting on the stair climber
or going to a yoga class makes the couch seem that
much more appealing. Fortunately, you don’t have to
belong to a gym or own fancy equipment to get an
effective workout. The solution is right outside your
door – go for a walk! All you need is a good pair of
shoes and an outdoor or indoor space to strut your
stuff.
Regular exercise is good for both the mind and body, but it also has additional benefits. Physical activity can
prevent diseases such as diabetes, stroke, osteoporosis and lower blood pressure. Did you know that
regular exercise like walking helps improve quality of life? Exercise is also great for your libido, improves
sleep duration, dramatically decreases stress in your life and ultimately improves the odds of maintaining
weight loss over time. Win-win!
Walking Checklist:
 Lace up – wear supportive shoes with thick rubber soles and good arch support. Consider this your
excuse to buy yourself some new kicks!
 Wear it right – dress in layers if the weather is cold and wear reflective clothing in the dark.
 Rock out as you walk – load your favorite high-energy music to get you motivated.
 Stand up straight – Keep your chin level with the ground, shoulders back, and remember to breathe.
 Buddy up – Recruit a friend or family member to join you on your walk. You will have more fun and will
pay less attention to the clock!
 Take long cuts – Take the stairs, take a few 10-minute walks, walk around while talking on the phone,
walk to the store or park farther away from the store, exercise during commercials, etc.
How much should I walk?
 Frequency:
o 5-7 days per the week
 Duration depends on the goal:
o At least 10 minutes at one time!
o 30 minutes a day to reduce the risk of chronic disease
o 30-60 minutes a day to prevent weight gain
o 60-90 minutes a day for weight loss
E1
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
Take Action:
Walking is a great way to meet your step goal and help contribute to your weight loss success:
1) Link a pedometer or activity tracker.
2) Lace up your sneakers and head outside or jump on a treadmill. If you’re new to exercise, it’s smarter
to start small.
3) Short on time? Break up your exercise into ten-minute strolls throughout the day.
4) Track your progress each week.
5) Are you meeting your goal? If you’re meeting your goal every day, try taking an additional 500 steps
daily, per week, and then build up to a long-term goal of 10,000 steps per day.
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
E1
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
Aerobic Activity
Overview
Aerobic exercise, or “cardio,” involves large muscle
groups and requires your heart to pump
oxygenated blood to the rest of your body. Aerobic
activity is very effective in burning calories and
strengthening your respiratory and cardiovascular
systems. It’s also beneficial to reducing other
health risks such as diabetes and high blood
pressure, it can improve your mood and even help
you live longer! It’s best to do a minimum of 30
minutes a day, 5 days a week to improve health
and 40-60 minutes for long-term weight loss.
In order to stay consistent, choose a cardio routine you enjoy, and make sure to keep it safe by matching
your activity to your fitness level. Which cardio is best for you? Choose from the many options below.
Activity Type
Benefits
Equipment Needed
Walking
Low impact, can be done anywhere,
can be intensified as you get
stronger
Sturdy athletic shoes
Cardio machines (elliptical,
stair climber, ski or row
machine)
Used indoors so weather is not a
factor, adjust intensity to fitness level,
can watch TV or even read during
workout
Cardio machine, sturdy
athletic shoes
Cycling
Low impact, easy on joints
Bike (stationary or standard),
sturdy athletic shoes or
cycling shoes, safety gear
(helmet if outdoors)
Swimming
Low impact, engages many muscles,
easy on joints; may be difficult to
maintain for 30 minutes
Swim gear (suit, goggles,
swim cap) and access to
pool/water
E2
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
Stairs
Low impact, especially on knees. More calorie
burn due to vertical component.
Stairs, sturdy
athletic shoes
Jogging
Burns more calories than walking, can be done
anywhere; not low impact
Running shoes
Group exercise or exercise
videos
Match type of exercise to preference – dance,
aerobics, step, “boot camp”; may not be low
impact depending on activity
Sturdy athletic
shoes
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
E2
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
Exertion Levels
It’s time to get moving! Regular physical activity
plays a huge part in weight loss. It helps those
stubborn numbers on the scale head in a
downward trend and keeps them there in the long
run! Adults who participate in at least 150 minutes
a week (30 minutes, 5 times a week) of moderateintensity physical activity prevent significant weight
gain and reduce associated chronic disease risk
factors. 250-300 minutes a week (60 minutes, 5
times a week) is needed for significant weight loss.
Sedentary behavior – sitting for long periods of time – is distinct from physical activity and has been shown
to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary
lifestyle.
So, What’s A Moderate-Intensity Activity?
Well, that depends on you. Your perceived exertion level (how easy or difficult you find a physical activity)
will help you figure it out. It can be anything from walking or jogging, or even taking a fun Latin inspired
dance class! Try mixing it up:
- Walking briskly
- Indoor/outdoor cycling
- Swimming
- Dancing
- Jogging
- Using the elliptical
- Group aerobics classes
- Gardening
What’s Moderate for You? (I can talk while I do them, but I can’t sing)
What determines whether or not an activity is of moderate intensity will depend on you – your current
fitness level, your age, your weight, and any current health conditions you may have. Work somewhat
hard. Your heart rate will be faster, you may be sweating slightly and are not able to hold a
conversation very easily. If you can belt out your favorite tune then it’s too easy!
Everything in Moderation. Use the RPE Scale.
When you’re planning out your physical activity, it’s important to think about your exertion level.
The Rated Perceived Exertion Scale (RPE) can help you determine what falls into low, moderate, or
high-intensity activities. This scale runs from 0 (relaxing or watching TV) to 10 (kicking box or
sprinting). It is a psycho-physiological scale, and you have to rely on how your body feels to rate your
perception of effort.
E3
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 1 of 2
0
1
2
3
4
5
6
7
8
9
10
Nothing at all; sitting still or lying down
Very light; moving but can hold a conversation easily
Light
Moderate; slightly out of breath
Somewhat heavy; out of breath, sweating, can complete short sentences.
Heavy
Very Heavy; can’t get more than one or two words out at a time.
Maximum effort; too heavy to continue for more than a few moments.
3 or 4 Are the Magic Numbers!
In most cases you should aim for activities that make you feel like you are at a 3 or 4 on the RPE scale. Or
you can try a combination of low and high intensity exercises – like a leisurely walk one day and a spin class
the next! Shoot for 3-5 times a week. If you’re consistent you’ll start to see the benefits of your hard work pay
off!
Here’s What You Can Do:
1) Pick an activity that’s easy to fit into your life.
2) Do at least 10 minutes of physical activity at one time.
3) Do moderate activity at least 30 minutes 5 days per week.
4) Track your goal on a weekly basis to evaluate your progress.
These are suggested guidelines. Follow the recommendations of your physician and consult your
healthcare providers before modifying your diet and exercise.
E3
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Pg. 2 of 2
of pain or injuries, such as knee pain, shin
splints, and neck or shoulder injuries. The
recumbent bike is also suitable for those with
back pain as well, as long as the sitting position
doesn’t make the pain worse.
 Water Aerobics/Swimming – Performing
exercises in the water makes your body feel
lighter and easier to move. It lessens the impact
for activities such as jumping, walking, or
running. This type of exercise is wonderful for
most low-grade injuries, lower back pain, joint
pain, and general arthritis-related aches and
pains.
Physical Activity
Without Injury
Being physically active is an important part of your
healthy lifestyle. Exercise helps control weight,
improves mood, reduces the risk for all-cause
mortality, and can even improve sleep habits. But
even with all the benefits of regular activity, less than
50% of Americans meet the guidelines for aerobic
exercise1. Many times, the reason for inactivity is
chronic pain or injuries that make it difficult to begin
or continue exercising.
No Pain, No Gain:
Pushing yourself through pain is generally not a
smart idea, especially if you’re aware of a chronic
injury or feel like the pain is worsening. However,
there are many types of exercises that are safe (and
even therapeutic) for people with injuries or chronic
pain. So don’t cut out your activity altogether – just
change it up, be safe, and always check with your
doctor!
•
Recumbent (Seated) Bike – These bikes are
comfortable, easy to use, and low-impact.
However, you can easily increase the resistance
and make your workout more challenging. Using
this type of bike is great for people with a variety
 Elliptical – Using the elliptical can help
decrease the amount of impact you place on
your joints – especially in your knees, ankles,
and feet. This low impact workout is ideal for
those suffering from general arthritis or joint
pain. Be careful with neck and back pain, as the
elliptical does move your torso, which can
aggravate pain in those areas.
 Modified Yoga – Various forms of yoga not only
strengthen your muscles and core, but can also
be relaxing and therapeutic. Modified yoga may
be best for those with recovering injuries – like
knee or shoulder injuries – and may help
improve strength and range of motion. It may
also help relax and stretch tight muscles. Make
sure to find a qualified yoga instructor.
 Seated (Chair) Exercises – Start up a safe
exercise routine using one piece of equipment –
a stable chair. Warm up with a few minutes of
light activity such as arm swinging, shoulder
rolls, and leg lifts. Chair aerobics can raise your
heart rate, and you can perform strength training
exercises by using resistance bands, light
weights, or anything weighted.
These are suggested guidelines. Follow the recommendations of your
physician and consult your healthcare providers before modifying your diet
and exercise.
E4
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374

If you are watching TV, avoid the bother of
pesky commercials and do pushups or lunges
while they are on.

Seek activity in your chores. Don’t hesitate to
make several trips when loading and
unloading your car, rather than trying to do it
all in one go. Be the first to volunteer for yard
work – but use a rake and push mower
instead of motorized tools.

Add activity to your work day. Stand up as
often as possible and take a stroll around the
office during coffee breaks. Skip the elevator
and hit the stairs. Empty your trash can every
day so you have an excuse to walk to the
dumpster or break room.

Stand up or walk around while talking on the
phone.

Dance! Put on some music and boogie while
you cook, shower, or brush your teeth.

Walk or bike instead of using your car. You
will use more energy while saving on fuel
costs.

Get off the bus a stop earlier.

Play actively with kids or nieces/nephews.
Little Activities Add Up
Small and mundane bodily movements have the
potential to significantly impact your weight in a
good way. According to a Mayo Clinic study,
people who fidget and move often throughout
the day add over two hours of “activity”, which
burns 350 extra calories on average when
compared to those who are more sedentary.
This everyday activity is called NEAT, or nonexercise activity thermogenesis.1 Researchers
estimate that this extra calorie burn means a
difference of 10 to 30 pounds a year – now
that’s neat!
If sitting is most of your day, follow these simple
steps to increase your NEAT and decrease your
waistline:

Stop searching for the best parking space.
Park on the top floor of the garage and take
the stairs, or find a spot on the other side of
the mall from your favorite stores.
Reference:
Levine JA, Lanningham-Foster LM, McCrady SK, et al.
Interindividual variation in posture allocation: possible role
in human obesity. Science. 2005;307(5709): 584–6.
These are suggested guidelines. Follow the
recommendations of your physician and consult
your healthcare providers before modifying your
diet and exercise.
E5
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
During exercise: Sports drinks are not
recommended unless you are exercising more than
one hour. Water is all you need – sip throughout
your workout and ensure that you drink about 8
ounces of fluid (water) every 20 minutes.
Fueling for Workouts
Eating smart before and after exercise can make
or break all of your hard work. Skimp on a preworkout snack and you may not have enough
energy to power through your routine. Overdo
your post-workout meal and you will lose the
calorie-blasting benefit of your exercise.
Balancing what you take in with what you expend
depends on the type and duration of your
exercise, as well as when you last ate.
Before exercise: If you are hungry and plan to
exercise less than one hour, a small snack will
provide enough fuel. Stick to no more than 150
calories. Choose healthy carbohydrates with a
little protein, like fruit with a teaspoon of peanut
butter or half a piece of whole grain toast and
low-fat string cheese. Exercising more than 60
minutes? Fuel up prior to your workout; 3 hours
before is best to allow your food to digest.
Oatmeal with brown sugar and berries, fruit with
cottage cheese, or a peanut butter sandwich with
a bit of honey are good options when having a
long workout. If you have eaten a meal within
three hours, a pre-workout snack is not
necessary.
After exercise: Eat a meal or snack within two
hours of your workout if you are hungry and if your
workout was more than 60 minutes. Again, keep a
snack to around 150 calories. Carbohydrate and
protein are important components of your postworkout fuel, but you don’t have to pound a protein
shake to maintain muscle or regulate your blood
sugar. Simply keep carbohydrate and protein a part
of your meal or snack. Low-fat Greek yogurt with
berries, a chicken sandwich, canned tuna on whole
grain crackers, or lentil soup are all suitable choices.
Don’t forget to hydrate!
Source: SCAN fact sheets = http://www.scandpg.org/sportsnutrition/sports-nutrition-fact-sheets/
These are suggested guidelines. Follow the
recommendations of your physician and consult
your healthcare providers before modifying your diet
and exercise.
E6
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374
Low Impact Workouts
Does the word “exercise” remind you of work? How
about an unpleasant experience? As you continue
on your weight loss journey, think about sticking to
low impact, enjoyable workouts. After all, moving
your body should feel good, but high impact moves
can be intimidating. In low impact activity, at least
one foot is always on the floor, or your body weight
is supported by a machine or water. These options
are realistic, safe and effective.
Low Impact Options
 Walking is a convenient low impact exercise. Throw in some lunges and squats or take a walk up a hill.
 Biking, swimming and free weights are also easy on your joints.
 At the gym include water aerobics, circuit training with weights, the elliptical machine, or a low impact
group exercise class.
 Pilates and yoga are wonderful physically as well as mentally.
 If you are looking to increase activity at home, check out online resources such as free barre, yoga, and
aerobics videos on YouTube, Vimeo or websites like FitnessBlender.com. Comcast On Demand
Exercise and Sit and Be Fit TV (chair exercises) programs work wonders.
Aim for at least 30 minutes a day, most days of the week, but start small.
Remember: any exercise is better than none, so on days when you’re slammed, consider a ten-minute walk
around the office or neighborhood a success.
Sample Low Impact Workout
Below is a quick low-impact workout that can be done at home and targets many muscle groups.
- Warm-up: walk in place, swinging arms: 3 minutes
- Pushups against wall or on floor (knees down): 1 minute
- Walk in place, swinging arms: 2 minutes
- Knees to chest while walking: 2 minutes
- Walk in place, swinging arms: 2 minutes
- Plank on forearms and knees or toes: 1 minute
- Walk in place, swinging arms: 2 minutes
- Squats (knees don’t go forward of toes): 1 minute
- Sit ups, using your hands to support your neck: 1 minute
Repeat twice for a 30 minute workout.
Cool down by walking in place, swing arms and breathing for two minutes.
These are suggested guidelines. Follow the recommendations of your physician and consult your healthcare providers before modifying your
diet and exercise.
E7
PN: 04-0174
ReShape Medical, Inc. | 100 Calle Iglesia, San Clemente, CA 92672-7502 | Tel: 844-937-7374