Lora weighed 290 lbs. before her surgery 2 ½ years ago. Now she weighs 135 lbs. and exercises 3-4 days each week. Lora says she was always stocky, but after high school and cheerleading were over, the weight just crept up, especially after she got married. After having one of her babies, she lost 100 lbs., but then immediately gained it right back. "I was at rock bottom. I was ready to do whatever it took to get the weight off and keep it off. I was ready to give up my old habits and go to work on building new ones." That's just what she did. Lora says she gave up her obsession with food for an obsession with exercise.

"Before surgery, I was so tired that all I had energy to do was eat. I had no desire for people interaction. I was paranoid they were looking critically at me or my dinner plate or my shopping basket, and I was envious of thin people." After removing her staples, Lora recalls that Dr. Warnock told her, "I want you to walk, get up to 3 miles per day." Lora says, "I didn't want to do anything to mess up this opportunity. I went the very next day to the gym and started walking. Once I hit 3 miles, I started going 3 miles on the elliptical machine and doing weights to tone and firm. Pretty soon, I was running 3 miles every day. I actually had to back down and talk myself out of going to the gym 7 days a week." She had gotten into a routine and never wanted to return to her previous mode of putting off going to the gym. Lora is an extraordinary person in her love for exercise, surely an example to us all. Not every patient is required to do all this for the operation to be successful, but regular dedicated exercise is very important.

When asked what helped her to establish her exercise routine, Lora named several important factors. First, she received helpful guidance from a trainer who taught her proper technique. "After I hit a walking plateau, the trainer introduced me to the elliptical machine, then to toning with weights. If I had just walked into the gym without any guidance, I would still be on the treadmill afraid to try anything new. It's great to have someone start you on a program that's right for you, but then it's up to you to do it."

Second, she has a friend with whom she exercises. "That's a big help, because we motivate each other."

Third, she has a positive attitude and great determination. "I don't want anything to mess this up!" Lora tells how she went to have some clothes altered after she had lost a lot of weight. Her alteration lady suggested she just hang on to her larger clothes in case she regained the weight. She turned right around and left. She said to herself, "NO! I am so determined to make this work and get rid of my bad habits forever!"

Fourth, she finds more enjoyment in doing things other than eating, and she has more energy to do other things now. When her daughter offers her ice cream, Lora says, "Honey, I've had all the ice cream I need to have in my life time. I don't need ice cream any more." Lora still eats, but she says "Food is just not as important as it used to be. Now I run a mile 2 days a week and go a mile on the elliptical machine 2 days a week. I'm the healthiest I've ever been in my life!" Her knees and lower back no longer hurt her, and she no longer has trouble with sleeping or numbness at night. She has a new job position as a representative traveling to several different office locations. "I couldn't have taken this job a year ago. I'm more outgoing now, and I'm not afraid to step out of my comfort zone." Also, Lora says her children have gotten their mom back. "My 7-year-old and 11-year-old are trying to keep up with me now! I'm glad I get to be around to see my kids grow up."

Lora's advice to other patients: "I cannot stress exercise enough! It makes you feel so much better. It tightens your skin under your arms and on your tummy. You can't do anything this drastic and not do all in your power to make it work. I feel like such a new person!"

In 2 years, Shirley went from flab to fit. She likes to tell her story of regaining the ability to exercise and achieve top notch physical condition following her gastric bypass surgery. She says "No man is an island, and I didn't do it on my own. The surgery jump started me, and then I took it where I wanted to go," explains Shirley. As a former member of the military, Shirley loves to exercise. After retiring from the army in 1997, she lost the ability to physically train and work out, because she got too big. "I was at the end of my rope, I was desperate. My blood pressure meds were not working, my ankles were always swelling, I could not exercise, and I kept on gaining. I tried all sorts of weight loss programs, and they did not work," says Shirley.

Before surgery, she would walk from the parking lot up to her third floor office and get so soaked and winded that she could not answer the phone or start working for several minutes. Within 10 days of surgery, she already saw a huge improvement just in being able to climb the 3 flights of stairs. Within 2 months, she had lost 55 pounds and her blood pressure was normal. Now she can come home from work, fix dinner, clean the house, do the laundry, mow the lawn, and go work out. "The only limits I have are those I set for myself." She uses her extra fast food money now to pay for Merry Maids.

Shirley can teach all of us a thing or two about physical fitness. "I get a natural high when I work out. When I'm walking, I try to take my mind to another place, like the beach. After walking, then I do a certain number of weight lifting exercises. But I really don't want anyone to think I'm a skinny gym freak! I still wear a size 14/16, but I have about 5 times the muscle mass I had at 335 pounds!" Shirley says she is very happy being 5'9", 200 pounds, and able to walk the treadmill at a 5 % incline for an hour while keeping a 118 heart rate.

Following are exercise tips from Shirley to help all of us stay on track.

Exercise with a friend or family member. Be accountable. Have fun! Do something you enjoy. Bowling, swimming, bicycling. Start slowly and progress gradually. Expect to be sore for a few days! Set realistic goals. Don't judge success by the scales…judge in repetitions or weight lifted. Reward yourself when you reach a goal! (Not with food!) Keep track of your progress. Keep a log! Vary your program. Don't get in a rut. Wear properly fitted clothing, especially shoes and socks! Fuel your body-have a light snack about 2 hours before your workout. Stay hydrated-drink water before, during, and after exercise. Listen to your body-if it hurts-STOP!! Pain is a danger sign. Soreness is not the same as pain. Stop trying to spot reduce! Combine aerobic activity with diet and weight training to flatten that tummy and firm your body! Take your vitamins and get plenty of protein. Muscles need protein to repair themselves! STICK TO IT! You can see improvement in as little as 30 minutes a day over a period of months.