4 Things You Need to Build More Muscle

A medical weight loss plan is more than just an eating regimen. You also need to work to change your body composition, so that you can boost your resting metabolism. Adding more lean muscle to your frame means your metabolism will increase, even when resting, so that you can keep the weight off once you’ve lost it.

Here are four things you need in order to build more muscle tissue.

A strength training regimen. It probably won’t surprise you to learn that a strength training regimen is key to building your muscles. Do remember that we should schedule an appointment first to discuss your goals, so that we can screen you for underlying health conditions that could make exercise difficult for you. But once you’ve received the all-clear signal, engaging in 3 strength training sessions per week, for at least 30 minutes each time, will help you achieve your goals.

Eat the right amount of protein at the right time. At your appointment, we will also discuss a target amount of protein that you should include in your diet every day. Try to obtain most of your protein from lean meats, seafood, eggs, dairy, or the appropriate vegan sources. Relying on protein shakes and supplements can make for a boring diet that might not satisfy you in the long run. You also need to consume protein throughout the day, rather than all at once, so that it can all be absorbed and used properly.

Eat healthy carbs. Yes, you do need to eat some carbohydrates. Carbs from healthy sources (rather than junk food) will give you energy to fuel your workouts. We will discuss the appropriate amounts and types of carbs at your medical weight loss appointment.

Drink enough water. Like the rest of your body, muscles are 70 percent water! So make sure you’re drinking enough to keep them healthy, and to replace fluids lost through exercise.

Remember, we should discuss your plans before you get started with exercise or a medical weight loss plan. Call us to schedule an appointment, and we’ll help you lose weight the safe, effective, and scientifically sound way.


Don’t Fall for These Four Fitness Myths

There’s a lot of confusion around fitness and medical weight loss, often due to conflicting stories you hear about what works and what doesn’t work. First of all, scheduling an appointment with a weight loss doctor and then following our advice means you’re getting acces to the latest research and methods on weight loss. But when it comes to your fitness plan, you might hear the following four myths. Don’t fall for them! Read more

4 Ways That Technology Can Actually Help You Get Healthier

When you first decide to get healthier or even pursue a medical weight loss plan, you might suspect that ditching your screen time is in order. Most of us do spend way too much time watching TV or scrolling on social media. Aside from wasting time, too much sedentary activity slows our metabolism and can contribute to weight gain. So you’re right that reducing screen time is a good idea. On the other hand, there are plenty of ways that your smart phone and even your television can become a powerful aid to your medical weight loss plan! Read more

So, You Want to Start Running?

Maybe you’ve always wished you could be one of those people who runs for miles each day. Or maybe you’ve been walking as a part of your medical weight loss plan, and you want to step up your game. Or perhaps you want to participate in a charity walk/run event in the near future. Whatever your reasoning, it can be hard to know where to begin. If everyone could just get out and start running, we’d all be runners! Read more

Is This the Secret to a Flatter Stomach?

As you pursue your medical weight loss plan, we hope you’ll be thrilled with watching the numbers on your scale change. Gradually, over a period of months, you will watch that number drop as you shed unwanted pounds from your body. But while weight is one thing, body composition is another. We can’t really control where the fat loss comes from, and which areas of our body begin to look slim the soonest. What we can control is our exercise habits, so you can take measures to tone up any areas that are bothering you. Read more

3 Ways to Stay Motivated to Exercise

Exercise will become an important part of your overall medical weight loss program. It’s just as important as your nutrition plan! But for many of us, it can be hard to stay motivated to exercise. You might assume you’ll rely upon willpower, and just force yourself through a routine every day.

Actually, we don’t recommend that you rely solely upon willpower. That’s because willpower runs out for all of us, even the most determined. What happens when your willpower runs out? Developing a more well-rounded attitude toward exercise can benefit you in numerous ways, both with regard to your medical weight loss plan and in the rest of your life.

We recommend these three “adjustments” to your mindset, with regard to exercise. Read more

4 Reasons Sweating Is Not Such a Bad Thing

When you pursue a medical weight loss plan with us, you will soon learn the importance of exercise to your overall health goals. But sometimes our clients tell us a secret, regarding why they have avoided exercise in the past: They tend to sweat a lot and feel embarrassed about it. Read more

6 Snacks to Avoid Before a Workout

When you’re following a medical weight loss plan, choosing your snacks takes on new importance. You want to provide your body with the nutrients it needs to stay healthy, while also getting enough energy to fuel your daily activities. And if you’re also exercising regularly, you want to provide your body with enough energy for that, too.

But because exercise diverts more blood flow to your muscles and away from your digestive tract, you don’t want to strain your stomach and intestines with the wrong kind of pre-workout snack. The following foods require a bit more effort to digest, and can carry some other unpleasant side effects as well. These are the ones to avoid right before exercise. Read more

What Time of Day is Best for Exercise?

Your exercise regimen is an important part of your overall medical weight loss plan. But we know that you’re busy, and finding time to work out can be a challenge. On top of that, you might wonder whether exercising at a certain time of day would benefit you more. Here’s the scoop on that. Read more

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**Please Note: Although we always try to accommodate walk ins, we do require you to be seen by our Provider in order to start any medical weight loss program. Please give us a call to check availability.

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