• 8 Ways to Burn 500 Calories a Day

    You’ve considered your options for weight loss surgery, and you’ve decided that you can do some of the hard work yourself. You’ve found the motivation to get out there and shed the pounds. Now what?

    Although it may seem like a monumental task ahead of you, losing weight doesn’t have to consume your life. Here are eight quick and simple ways you can burn 500 calories a day— without stressing out!

    Why 500 Calories?

    500 calories might seem like a fairly low figure (especially when you keep in mind how quickly you can consume 500 calories), but it works well for motivation and setting goals. On average, a pound of excess weight takes about 3500 calories to burn off. While this varies slightly depending on the individual, what this means is that if you’re burning 500 calories a day, you’ll lose one pound every week.

    Setting Goals for Big Weight Loss

    One pound per week definitely doesn’t seem like much, either. However, if you’re looking to lose more than 100 pounds or make large weight-loss gains, the key is consistency and looking at the long term. Losing 100 pounds can be daunting, it can feel like you’re taking the first step up a huge mountain – but put it in perspective: losing one pound, 100 times? That’s definitely achievable, particularly with the help of weight loss professionals guiding you along your journey.

    overweight man and woman lifting dumbbells

    Go Your Own Way

    If you’re overweight and just starting to get active, you’ll need to choose exercises that don’t place undue stress on your weight-bearing joints. With that in mind, here are eight fabulous ways to burn off those calories in a flash:

    Swimming Laps

    Just half an hour per day will get you right on the 500 calories mark. Better still, floating in water relieves a lot of pressure on your joints.


    You don’t have to step into the ring to fight off the pounds. Thirty-five minutes with a heavy punching bag will do the trick.


    A relaxing hour on the mat is all it takes to reach your target.

    Aqua Aerobics

    A wonderful way in the summer to cool off and get active at the same time.


    When all else seems like too much, maybe it’s time to put the headphones on and get outside for some fresh air and scenery. To burn 500 calories, you only need to walk for less than an hour or about three miles!


    Join a fun, like-minded community and make some lifelong friends out there on the water. Rowing can be as easy or as hard as you like, and just half an hour of it will get you to your daily target.

    Ballroom Dancing

    Who said losing weight couldn’t be fun? Mix up your routine with one hour-long class a week, and your 500 calories are done, too!


    There’s a reason that many people turn to this sport in retirement: It’s easy on the body, fun, a good way to get out in nature, and nine holes are enough to kick out 500 calories.

    overweight woman walking on forest trail

    Don’t Forget Your Diet

    Losing one pound a week is a great start, but, if you really want to rack up the wins, real weight loss starts in the kitchen. Often, the problem isn’t a lack of exercise, but that a person’s diet is high in calories and low in nutrition.

    You need to flip that on its head: Avoid simple carbohydrates and sugars, and instead, eat filling, high-protein meals like lean meats, eggs, vegetables, and fish. Aim for an intake of 1200 calories per day, and you’ll see those pounds melting away!

    We’re Here to Help

    Making the decision to lose weight is difficult but rewarding. There are just as many ways to exercise and diet as there are types of weight loss surgery, and it’s hard to know which is the right option for you.

    If you need unbiased guidance, or would like to find out more about gastric sleeve surgery or weight loss alternatives, come to 1st Choice Weight Loss or call us at (281) 888-7767. We’ll always be here to help!


    This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles, post, or video. All patients have individual needs and limitations that only their treating physicians can be aware of.

  • Why Sleep Is an Important Part of Managing Your Weight

    An important part of managing your weight is getting enough sleep. Lack of sleep can have a significant impact on your weight and make it difficult to reach your goals after weight loss surgery.  

    Watch this video to learn more about the effects of sleep loss on weight. When you don’t get enough rest, a fat-storing hormone called cortisol increases in your blood. Your willpower to stick to your post-bariatric surgery diet is also impacted.  

    If you are ready to win your battle with your weight for good, contact Bariatric Care Centers to learn more about weight loss surgery in Houston. For more information, contact us at (713) 339-1353. 

    Disclaimer: This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles and videos. Every patient has individual needs and limitations that only their treating physicians can be aware of. 

  • What a 2,000 Calorie Diet Plan Really Looks Like

    You’ve probably heard it a thousand times: Calories count when it comes to weight loss—but that generic advice may leave you wondering “How many calories do I need to lose weight?

    That answer varies, depending on your age, weight, sex, and activity level, but a really great starting point is to learn how to follow a 2,000-calorie diet plan. The FDA uses a 2,000-calorie diet to determine nutritional values on food packages.

    healthy meal with rukola turkey, tomatoes and avocado

    Once you are able to understand how much food is in a 2,000-calorie diet plan, you will have an easier time adjusting your calorie intake, depending on your needs and goals.

    How to Read Labels and Count Calories

    The nutritional labels on packaged foods is a primary resource in learning about the calorie content of your food. You’ll need to make note of both the portion size and the number of calories per portion. The portion size may be an amount (“23 almonds”), or it may be given by volume (1/4 cup) or weight (28g).

    Some portions might be much smaller than the amount you’d expect. That is because some foods pack more calories than others, meaning they are more calorie-dense, even if they appear small on your plate. That’s why it’s important to accurately measure your portions based on the nutrition facts label. Measuring cups, spoons, and a food scale can help you get started.

    Once you know how many calories are in your food, you can determine how much to eat at each meal. If you eat three times per day, you can have roughly 700 calories at each meal—but, realistically, you won’t have the same calorie content in every meal, and you’ll likely to save some calories for light snacks in between meals.

    You can write down your calories in a journal or track them with an calorie calculator app on your smartphone. Don’t forget about calories in beverages, either, as calories from milk, juice, coffee, soda and other drinks quickly add up!

    Macronutrients Matter

    If you’re following a 2,000 calorie diet plan for weight loss, you will want to pick foods that leave you feeling satisfied. After all, you could eat 2,000 calories worth of cookies and soda in a single sitting and be hungry for the rest of the day.

    lemon pepper chicken with rice

    This is why it’s also important to check the macronutrients on your food labels. You’ll want to focus on foods that are higher in protein. Fat can help you feel full, too, but it does contain more calories. When it comes to foods that have more carbohydrate content, look for foods that are high in fiber and low in sugar – such wheat bread.

    You can improve your dietary habits by working with our team of medical weight loss experts. Whether you’re interested in weight loss surgery or non-surgical alternatives, the team at 1st Choice Weight Loss can help. If you’re ready to take the first step on your weight loss journey, request an appointment today.

    Disclaimer: This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles, posts, or videos. All patients have individual needs and limitations that only their treating physicians can be aware of.