• There Is a Difference Between Losing Weight and Reducing Fat

    One common misconception people have when we talk about weight loss options is the need to lose the weight. They often rely on their scales to tell them whether they are making any progress on their weight loss goals. If they see the number go down, they are excited and can be motivated to continue to work even harder.

    However, the reduction in weight could be due to the loss of muscle mass, fat loss, water loss, or a combination of these things. Unfortunately, what most do not realize is that there is a BIG difference between reducing body fat and losing weight.

    The body consists of both fat and muscle, along with organs, bones, and water. Each of these things is not differentiated when you step onto a scale to see how much you weigh. Rather, your weight is the total of each of these things.

    overweight woman measuring waist in gym

    How to Accurately Determine Your Weight Loss Progress

    A much better way to track your weight loss progress is by measuring yourself. It is a good idea to start a journal and measure yourself weekly and record the following areas:

    ● Neck
    ● Upper Torso (Under the Arms)
    ● Belly
    ● Waist
    ● Upper Thighs
    ● Ankles

    If you are losing fat, you will start to gradually notice there will be changes to the measurements in certain areas of the body. However, just like your scale, an increase in measurements does not mean you are failing in your weight loss goals.

    Why Increases in Weight or Body Measurements Do Not Imply Failure

    The reason people get discouraged when they see their weight or body measurements in certain areas increase is that they automatically assume they have gained back the fat they thought they just lost. However, this can be a very inaccurate assessment in some cases.

    What you may not realize is that muscle tissue weighs more than fat tissue because it has a much higher mass. As you diet and exercise, your body burns calories and slowly starts increasing the size of your muscle tissues.

    In order to keep your muscles healthy, the body starts using up fat stores to provide the added nutrients the larger muscles require. As muscles become stronger, their mass continues to increase, which also increases their weight.

    So, just because your upper torso measurement moved up or you notice your weight go back up a few pounds after a continuous decline, it could easily be the result of your muscles having gotten bigger and heavier.

    Another reason you could notice an increase in weight is when your body is retaining water. Water retention can occur for a variety of reasons. This is why it is important to not fully base your progress on your scale.

    fit woman wearing oversized pants

    How Else Can I Tell if I’m Losing Fat?

    Aside from using your scale and taking body measurements, how you feel and how your clothes are fitting are two other ways to mark your fat loss progress. If you have more energy and your clothes are looser, then you know you are on the right track to reaching your weight loss goals.

    If you are having difficulties in losing fat, you may want to consider different weight loss surgery options. To learn more about these options, please feel free to contact Houston Sleeve Surgery Clinic at (281) 888-7767 to schedule an initial consultation today! Also check out our new SECA Body Composition Scale services.

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

  • Misconceptions About Weight Loss Surgery

    a medical team performing an operation

    Obesity is a healthcare epidemic in the U.S. As a growing number of people are facing the health risks of being overweight or obese, there has been an uptick in the number of bariatric surgery procedures. In 2011, around 158,000 patients underwent weight loss surgery. Six years later, the number of surgical procedures has increased to 228,000.

    If you’re considering weight loss surgery, you’ve likely come across all sorts of misconceptions and myths. Keep reading to learn the truth about weight loss surgery, including how it can be a life-changing decision that allows you to take back control over your health.

    “Weight Loss Surgery Is Dangerous”

    All surgery poses a variety of risks and, in the past, bariatric surgery was riskier than other surgical procedures. However, there have been all sorts of medical advancements that have made safe weight loss surgery a reality for patients all over the globe.

    Weight loss procedures can now be performed using a laparoscopic technique, which offers a wide range of benefits, including:

    ● More precise cutting
    ● Smaller incisions
    ● Decreased risk of infection
    ● Shorter and less painful recovery period

    At the end of the day, surgery does have risks, but those who are overweight or obese are at a higher risk of declined health due to conditions like high blood pressure, type 2 diabetes, and poor cardiovascular health.

    “Surgery Is the Easy Way to Lose Weight”

    Another common misconception about bariatric weight loss surgery is that it’s the easy way out. Many see surgery as a way to circumvent the need to eat a healthy diet and to exercise in order to lose weight—but this is entirely untrue. Bariatric surgery patients must make lifestyle changes that allow them to lose weight and to keep it off in the long-term. Surgery is simply a tool that patients can use along their journey.

    Weight loss surgery patients must make all sorts of life-long commitments. First, they must commit to eating a healthy and wholesome diet while also engaging in regular exercise. Bariatric patients must also tackle any behavioral problems, such as binge eating or stress eating, to prevent these issues from causing weight gain in the future.

    “Bariatric Patients Have Severe Health Issues”

    It’s true that a patient who chooses to undergo surgery for obesity can experience vitamin and mineral deficiencies. This is often attributed to reduced absorption and reduced nutrient intake. Patients can also suffer from protein deficiency and micronutrients.

    However, vitamin and nutrient deficiencies can be avoided by eating a wholesome diet and through the use of dietary supplements. In fact, most bariatric patients are advised to take vitamins and protein supplements to minimize the risk of deficiencies that can lead to other health issues. and then monitored regularly with blood works to check and correct any deficiency.

    woman showing how much weight she lost

    Trusted Weight Loss Surgery in Houston

    If you’re considering stomach surgery to lose weight, you want to choose a bariatric surgeon that is experienced in performing different weight loss surgeries. At Houston Sleeve Surgery Clinic, we offer many different surgical options, including gastric sleeve and gastric bypass.

    Make the call today and take back control of your life. Schedule a consultation by calling our office at (281) 888-7767. Our staff is here to answer any questions you may have in choosing the best weight loss surgery for you.

    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.


    1. https://asmbs.org/resources/estimate-of-bariatric-surgery-numbers

  • What if I Gain Weight After Weight Loss Surgery?

    Weight fluctuations happen all the time. Whether it’s from a growth spurt, hormonal shift, or a few too many holiday treats, gaining and losing weight is pretty common—but what if you’ve already had weight loss surgery or other weight loss procedures to help with obesity, and the weight is coming back? No need to panic! We have 5 tips to help you get back on track.

    5 Tips to Help You Watch Your Weight After Surgery

    • Keep a Journal: This may seem really basic, but it can be incredibly insightful and is a helpful resource for both you and your doctor to reference after your surgical weight loss. Use your journal to not just keep track of foods you’re eating, but any complications you’re having, such as mood swings, headaches, or allergies.You may find that changes to your diet have increased inflammation, or that you tend to crave certain foods. You may also see a correlation between an increase in weight and new habits you’ve created after your weight reduction surgery.

    person standing on white digital scale

    • See Your Doctor: You may be embarrassed to see the person who performed your surgical weight loss, but they know better than anyone what to do about it. They will ask different types of questions regarding your eating and exercise habits (here’s where your journal comes in handy!), and will delve into the emotional and psychological answers as well. Gaining weight is usually a combination of habits and genetics, so determining what yours is resulting from is key. These questions aren’t to shame you, at all—your doctor needs to know if the weight gain is due to lifestyle changes,  physiological or anatomical changes.
    • Have a support group: While your doctors will always be your number-one resource, they aren’t exactly the best option when you’re suffering from heartburn at midnight, or need reassurance that you’re doing great on a daily basis. This is where a support group comes in. Look for people who have gone through the same thing you have—bariatric weight loss surgery or other weight loss surgery—and who know firsthand the struggles and triumphs that go along with it.Having an accessible network is key to success with many things in life, and weight loss is no different. Having friends that can hold you accountable or answer questions you have when your doctor is not around can be crucial for success. It is easy to feel isolated from spouses and friends when your experience is so personal. Reach out, and avoid falling into the emotional pit trap of binging and other disorders. You’re not alone!
    • Make your health a priority: It may seem just as cliché as keeping a journal, but seriously putting your health at the forefront of your journey can go a long way in assuring you don’t gain weight or have other health complications. Stay in regular contact with your doctor, nutritionist or dietician, personal trainer, and every other resource that can monitor your health.This also means creating new habits, like working out regularly and eating well. These aren’t just about maintaining a weight; making your physical health a priority after weight loss surgery is about longevity. Better habits now can help stave off bigger health complications down the road.

    pineapple leave fruit and smoothie

    • Avoid triggers: This may be one of the biggest tips we can give. If watching football makes you crave a beer and pizza, don’t watch it. If certain people give you anxiety and cause you to binge on sweets, don’t see those people. If coworkers always go out for drinks on Fridays, leave work early to avoid being invited. If people push things on you, have a set list of excuses you can easily say to get out of it. Having weight loss surgery and losing a lot of weight is major—don’t get derailed by old habits and friends who don’t promote your success!

    If you’ve gained weight after having bariatric weight loss surgery, a gastric sleeve, or another weight loss surgery option, reach out! The experts at Houston Sleeve Surgery Clinic want to help you be your best self. Call them today at 281-888-7767 to schedule an appointment!

    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.

  • Walking Can Help You Lose Weight

    If you do it right, walking a little more each day can help with weight loss. Walking is an effective way to burn calories. You can burn 100 calories for every mile you walk; moving at a brisk pace, you can easily walk 3.2 miles in an hour.1 Whether you have laparoscopic weight loss surgery or not, walking, and exercise in general, can help you lose weight and keep it off.

    woman training on exercise bike with personal trainer

    How Much Walking Do I Have to Do?

    According to the Mayo Clinic, you typically need to burn 500 calories per day to lose a pound per week. You can burn around 150 calories with a 30-minute walk,2 so a half-hour of walking daily can help achieve this goal. The health benefits increase with moderate to vigorous activity since moving at a faster pace burns more calories. Think about how walking five miles per day for weight loss can help!

    Easy-Intensity Walking: Taking a stroll or walking the dog is beneficial for muscles and joints and may burn more calories per mile than fast walking. It’s also easier on the knees. Research has also found low-intensity exercise can improve mental health and mood.
    Low-Intensity Activity Breaks: If you spend a lot of time sitting, getting up for a brief walk every half-hour or hour can reduce your health risks. Just one to three minutes of strolling can improve glucose control and insulin response.
    Brisk Walking: Moving fast increases your heart rate and breathing and can improve your aerobic fitness. walking fast uphill, or using a treadmill incline can boost your fitness even more. Try 30 to 50 minutes of activity with five-minute cool-down intervals.

    overweight woman talking on the phone

    Walking for Weight Loss Control

    Exercise improves the results of even the safest weight loss surgery. If you’re walking to control your weight or to follow the advice of your weight loss surgery doctors, here are some useful tips:

    ● Spend 150 minutes per week on moderate-intensity activity or 75 minutes on vigorous activity.3
    ● Use a fitness tracker to help achieve 10,000 steps per day and record your pace/total/calories burned.
    ● If walking for weight control, walk at a pace that brings your heart rate to 60-70% of its maximum rate.
    ● Take an exercise class with a friend. This can challenge you to reach your goals.

    Being mindful of what you eat is important. If you’re replacing all the calories you burn, there won’t be any change. Control what and how much you eat to maximize the impact of brisk walking or even regular strolls.

    Exercise is important with all types of weight loss surgery. Your weight loss surgeon may take all the proper steps to intervene, but you’ll still gain the weight back if the calories you consume aren’t burned. You can have more productive and prolonged results with regular walking and exercise, even if it’s taking an evening walk, doing errands on foot, or walking the dog.

    If you’re considering bariatric surgery, contact 1st Choice Weight Loss, one of the leading weight loss surgery clinics in Houston. Call 281-888-7767 to schedule 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.


    1. https://www.healthline.com/nutrition/walking-for-weight-loss#section1
    2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345
    3. https://www.verywellfit.com/is-walking-a-real-exercise-4058698

  • What Are the Downsides of Being Obese?


    What Are the Downsides of Being Obese?

    We all know that being overweight or obese can lead to many health complications, but what exactly are they? If you’re on the fence about weight loss and weight loss procedures, we’ve got the explanations you need.

    happy mature african woman

    According to the CDC, the dangers of obesity include being at risk for health complications like high blood pressure, high cholesterol, diabetes, heart disease, and stroke.

    osteoarthritis, cancers, sleep apnea, and mental illnesses such as depression, all also are associated with obesity.

    Why is obesity dangerous? Stress on the heart and organs caused by obesity can cause these diseases to form, leading many overweight Americans to have issues with mobility, breathing, and chronic pain. Some complications may not even have symptoms until it’s too late, which is why prevention is the best medicine.

    What Do I Do Now?

    Okay, so what does that mean for you? If you’re overweight or obese and looking to lose weight, these health problems due to obesity may seem serious, but you won’t know what you’re at risk for until you speak to your doctor. They can recommend the blood tests you need to confirm your current health status and the steps you need to take to prevent many of these aforementioned complications. Not everyone who is obese develops these issues, so speaking with a qualified healthcare professional is crucial.

    Not sure if you’re medically considered overweight or obese? A quick calculation on a BMI calculator can tell you if you’re in a healthy weight range for your age and height. There are a few different versions of this method, so be sure to seek out an updated calculation.

    If you’re one of the 35% of women or 31% of men who are seriously overweight in the United States, according to statistics from Stanford Health Care, you’re clearly not alone. Modern diets are often poor sources of nutrition and too much calories, and people, in general, are less active than their parents and grandparents were.

    athlete woman doing exercises

    What Do I Do to Minimize My Health Risks?

    If you are overweight or obese, you have probably thought quite a bit about losing the weight. You may have considered diets, a vertical sleeve gastrectomy, or even liposuction! There are so many options to slim, which also means there are lots of resources to help you.

    For many, smart food choices and regular exercise can help ward off belly fat and the risks associated with it, but, those who are severely overweight or obese may need to seek out more permanent weight loss solutions like bariatric surgery. This is a great topic to discuss with your doctor. Getting a consultation set up is easy, and you’ll be able to make smart decisions for your future health with the specific guidance you need.

    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.

  • Can You Weigh Yourself Too Often?


    Can You Weigh Yourself Too Often?

    Stepping on the scale can be a valuable tool that reveals which route you need to take for weight loss. However, if you’ve been trying to lose weight without success, this practice can become a dreaded and stressful one,  possibly leading to unhealthy eating habits and dangerous weight loss choices. Let’s explore how to lose weight fast in a healthy way.

    sports equipment is ready to use a top view

    Frequent Weighing Can Be Dangerous

    Of course, it’s important to stay on track with your eating and weight loss goals. Weighing yourself can be a great way to keep yourself accountable. However, when trips to the scale occur multiple times in a day, it can quickly become an obsession. It’s important to keep your weigh-ins at a frequency that allows you to track your weight in a realistic way.

    Your Weight Is Not Consistent

    If your weight loss journey has been a struggle, you may be tempted to weigh yourself every day to see if you’ve lost any pounds. However, your daily weight will be affected by many things, including what you ate, how much water you’re retaining, your muscle mass, and even your hormones. Therefore, weighing daily may cause misconceptions.

    Instead, weigh yourself once a week on the same day and time. Ensure you’re using the same scale and are wearing similar clothing, and then record your weight so that you can track it. At the end of the month, average these weigh-in numbers to plan next month’s goals. Remember that even if you’ve only lost a little, you’ve still lost weight.

    Muscle vs. Fat

    Does muscle weigh more than fat? The truth is that a pound of muscle and a pound of fat both weigh the same. The confusion about muscle vs. fat typically results from the fact that muscle has a higher density than fat, so it will take up less space in the body than fat.

    overweight woman talking on the phone

    The bottom line is that the number on the scale is just one indicator of how you’re doing with your weight loss efforts. Not only that, but your scale won’t indicate how much fat or muscle is currently present in your body.

    Diet and Activity

    Sticking to a healthy eating plan and ensuring that you get moving for 30 minutes or more a day are the most effective ways to lose weight. However, no healthy eating or exercise plan will bring results overnight. Patience, perseverance, and a positive attitude will go a long way.

    Other Options for Healthy Weight Loss

    Healthy weight loss goes beyond the scale. Accepting yourself as you are and positive self-talk are two ways to stay inspired and motivated. It can also be helpful to surround yourself with friends and family who support you in your weight loss goals.

    If you are experiencing health issues as a result of excess weight, gastric bypass weight loss surgery is one of several available options. 1st Choice Weight Loss specializes in safe and affordable bariatric surgery; get more information by calling (281) 888-7767.

    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.

  • The Scale: How Often Should You Weigh Yourself?

    Most people have a love/hate relationship with their scale. On perfect days, it’s your best friend but, on others, it can seem like your worst enemy. There’s no denying that a scale is a powerful weight loss tool, and studies have proven1 that weighing yourself leads to significantly greater weight loss.

    You may need to lose weight with bariatric surgery or you may be trying to do it on your own. Whatever the reason, you need your scales to back you up, not let you down.

    The Psychology of Weight Watching

    Since scales only provide you with a number, and it’s impossible to define what a “correct” weight is, the results you see are entirely up to you to interpret. This provides its own difficulty—how you feel about what your scales are telling you can vary wildly, depending on factors such as mood, expectations, and the opinions of others.

    It’s also true that while maintaining a healthy weight is an admirable goal, you can’t let it become an obsession and sacrifice your happiness and life balance over it. On the other hand, weight loss shouldn’t be a crash diet but a habit that becomes as natural as breathing—and regular weight checks will go a long way in forming (and reinforcing) that habit.

    feet on weight scale

    How and When to Weigh Yourself

    Follow your scale’s instructions properly every time you weigh yourself, and try to weigh yourself in the same location every time. Wear as little clothing as possible, as this can lead to unsettling fluctuations in the readout. Stand still, breathe, and don’t rush it.

    The key is routine, and weighing yourself once per day, every day, seems to achieve the best results. Likewise, try to weigh yourself at the same time every day so it becomes part of your ritual. Morning is best before you’ve eaten, so you can rely on a consistent readout. Whatever you do every morning—take a shower, make a smoothie, catch up on social media—weigh yourself consistently right before that activity.

    Where Should I Put My Scale?

    The bathroom is the obvious answer to this, and with good reason. Almost all people visit the bathroom in the morning, so, if you keep your scale in plain sight, then you’ll be reminded at the perfect time. Again, it’s all about forming a habit.

    As the temptation to weigh yourself more frequently can be overwhelming, a good idea is to also keep a pen and paper on or near the scale so you can write down your weight each morning. That way, you’ll know that you’ve already weighed yourself and that any further weighing that day doesn’t count.

    fat woman doing exercise in gym

    Take Small Steps and Keep Your Destination in Sight

    This idea of charting your progress is an important one. No matter your reason for deciding to lose weight, you’ll need to have both a goal and clear, manageable steps toward it to succeed. With a chart in place tracking your daily weight, you’ll be able to congratulate yourself on daily achievements while having a visible path to success at the same time.

    Don’t forget, though, that everyone who attempts to lose weight will have their off days. Don’t break your routine, and don’t lose heart! You’ve undertaken an incredibly courageous mission, and having a minor setback just means that you’re human.

    For total support and guilt-free guidance over alternatives like surgery to lose weight, or to develop a medical weight loss program that really works for you, call the amazing team at 1st Choice Weight Loss at (281) 888-7767. Start your new habit—and new life—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 video. All patients have individual needs and limitations that only their treating physicians can be aware of.


    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/

  • 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.

  • 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.

  • 5 Best Exercises to Lose Weight Fast

    As you research or prepare for bariatric weight loss surgery, you’ll discover new habits to support your weight loss goals. If you start exercising to lose weight, you’ll want to know what exercise burns the most calories.

    healthy woman walking on treadmill

    How Many Calories Does Exercise Burn?

    When it comes to burning calories and losing weight, not all exercise is created equal. Lower intensity exercises like leisurely walks or stretching will burn fewer calories per hour than more vigorous exercises like running or swimming.

    These five exercises can all help you lose weight, but you can use this information to compare how many calories they burn per 30-minute workout.1


    Riding your bike for 30 minutes at a speed of 10mph or faster burns 295 calories. This is a good option if you have access to a stationary bike, to avoid injuries, and the bad effect of repeated impact on your weight bearing joints, back, tendons and muscles; biking on the road, might not be a good option for overweight individuals, We Recommend that you consult with your physician prior to starting any new activity or exercise.


    Swimming slow freestyle laps for half an hour burns 255 calories. Swimming is a good option for people considering weight loss surgery because it is a low-impact exercise that offers an intense total-body workout.

    fat man in the swimming pool


    30 minutes of high-intensity aerobics burns 240 calories. Although step aerobics may be the first activity that comes to mind, water aerobics is a good option to minimize joint pain, and injuries, again we recommend that you consult with your physician prior to any exercise.


    Taking a 30-minute walk at a brisk pace burns 230 calories. Walking at a more moderate speed still burns 140 calories, so be sure to pick a speed that’s comfortable for you. Daily walking is a great habit to include after you have weight loss surgery.


    Hiking is the perfect workout for people who’d rather be out in nature than inside of a gym. A 30-minute hike at a moderate pace burns 185 calories.

    Find the Best Exercises for You

    Whether you’re having surgery to lose weight or just trying to get fit, remember that there’s more to exercise than burning calories. Strength training didn’t make the top five for calories burned, but it’s important for strengthening your muscles and bones.2 And even though it’s not the most intense option, experts still believe that a daily walk may be the best option for overall health and weight loss.3

    Diet is also an essential component of any weight loss goal. If you look back at the calories burned, you’ll see that the amounts are similar to the calories in a 20-ounce soda. In other words, you could do hours of intense exercise every day, but if you don’t have a healthy diet, you might not lose any weight at all.

    With both diet and exercise, it’s best to make moderate changes and develop healthy habits. The team of professionals at 1st Choice Weight Loss can offer you the education and support you need to see long-lasting weight loss. Call us today at (281) 888-7767 to discover the right weight loss option for you.

    Disclaimer: 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. Every patient has individual needs and limitations that only their treating physicians can be aware of.


    1. https://www.choosemyplate.gov/physical-activity-calories-burn
    2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
    3. https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat#1