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Many people think to lose weight you have to give

Many people think to lose weight you have to give up everything you enjoy, including alcohol. Not so! I tell my patients that it’s fine to drink (responsibly) as long as they make wine, beer and cocktails a part of their overall weight loss plan. For example a 5 oz glass of wine has as many calories as a large apple. That said, it’s far easier to overconsume a few glasses of wine than it is apples. So if you want to have a few cocktails it’s super important to measure and track the correct amount of ounces in your alcoholic beverage. For example the glass of wine on the left is 7 oz (172 calories) while the glass of wine on the right is 5 oz (123). While it would be easy to mistake them for the same amount, the glass on the left has 50 more calories than its 5 oz counterpart. May not seem like a lot but over time those extra calories add up. If you’re not tracking them appropriately then you could be in a for a big surprise when you step on the scale. Questions about weight loss and fitness, reach out to me or my staff. We’re here to help. –Dr. Charlie

Weight loss question of the day: How do I get rid

Weight loss question of the day: How do I get rid of my stubborn belly fat? Well, a there’s a few ways.
1. You can lose enough body fat overall to bring your belly fat down to an acceptable level which is my suggestion.
2. You can cut it out.
3. You can freeze it out.

Unfortunately, you CANNOT spot reduce. So for example, you can do crunches and sit ups until the cows come home and it’s still not going to change the fat over your abs to any significant degree.

The only way to lose belly fat, or ANY fat for that matter is to eat fewer calories than you burn. Where the fat loss comes from when you’re losing weight is determined by genetics as well as certain hormone levels.

There are certain cases where a person gets super lean all over the place except for one problem area, i.e.. the stomach, inner thighs etc. In that case something like cool sculpting or liposuction is very reasonable to consider BUT only if you’ve adopted a sustainable weight loss or weight maintenance plan so that fat doesn’t make a reappearance.

Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie

People ask me how often should you have a cheat me

People ask me how often should you have a cheat meal or a cheat day? I think if you’re doing things right then you never have to have a cheat day. Here’s why, if you’re following an appropriate, flexible nutrition plan and you know how many calories you’re supposed to be eating during the day you should be able to take any would-be cheat foods and work them into your plan so that when the day is over your numbers still work. Even if you go over a little, and you track, going 200 calories over your goal is far better than going 2,000 calories over which usually ends up happening when you have a cheat day or cheat meal. Also when you do cheat meal, it’s possible to set yourself up for a really vicious cycle of overly restricting followed by all out bingeing and over eating. I think it’s far better to follow a sustainable weight loss plan that that makes all foods work, and therefore takes away feelings of deprivation and guilt by allowing you to have the foods you love on a regular basis. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie

Here’s another great bulk eating recipe from our

Here’s another great bulk eating recipe from our FNS @nikkispaulding which features an easy, delicious and macro friendly dinner option – Cauliflower Stir Fry with or without baked fish. This is what I love about bulk eating – you get a ton of food and can sit down and enjoy a big dinner without feeling guilty. The cauliflower rice offers the bulk to this recipe. If you haven’t tried this food gem I encourage you to. If you’re a vegan or vegetarian consider adding some sauteed tofu or baked seitan to the str fry instead of fish. DM us for the recipe! ⠀
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Without fish: 241 calories 29g carbs 8g fat 7g protein (1 pound of food!) ⠀
With fish: 391 calories 29g carbs 16g fat 28g protein (1 pound 5oz of food!) ⠀
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Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie

If you’re struggling to lose weight, or have a s

If you’re struggling to lose weight, or have a significant amount of weight to lose, medications might be appropriate for you. Please remember, weight loss medications are NOT a magic bullet. That said if they’re paired with a solid, sustainable weight loss plan may aid your weight loss efforts. Watch this video for more information. Questions about weight loss and fitness? Reach out to me or my staff. We’re here to help. -Dr. Charlie

Patient Love, my favorite! JK is an amazing person

Patient Love, my favorite! JK is an amazing person and patient and has struggled with myriad health and weight loss issues. The whole Dr. Charlie Weight Loss Team thanks her for being a star patient and working so hard to get her health and weight loss in order. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie

It’s January 4th and I’ve already heard some p

It’s January 4th and I’ve already heard some pretty crazy New Year weight loss ideas to last me through the summer. Here goes:
1. Eliminating dairy can be good for weight loss. In fact, adding low fat dairy to your weight loss plan is an excellent way to hep you lose weight. So if you like it, don’t stop eating it.
2. The carnivore diet is a good idea – does a diet that restricts all vegetables makes sense? No! Also anything that has the word “diet” on the end of it should be avoided.
3. Someone I know wants to lose 60 lbs. in 60 days. Even IF that were physiologically possible it would involve a significant amount of muscle loss and set up for a giant weight rebound once those 60 days are up. He’d be better off losing the appropriate 1-2 pounds a week. Remember, if you lose weight the right way, you only have to do it once. Questions about weight loss and fitness? Reach out to me and my staff, we’re here to help. -Dr. Charlie

The New Year is here! If you want to lose weight i

The New Year is here! If you want to lose weight in 2021, you’re not alone. The Dr. Charlie Seltzer team has a few New Year health and weight loss goals of our own. We know, we know. Why do the weight loss experts need to lose weight? Well, because we’re human and for all us the pandemic and stay at home order has been challenging to say the least. We’re telling you this because we want to let you know that even though weight loss is our business we struggle at times ourselves. Like everyone we’ve had to deal with child care, working from home, boredom, loneliness, and depression. Like many people we may have turned to food for comfort during this bizarre time. So in short, we get it! Whether by tightening up our macros, getting more sleep, and working out we’re slowly but slowly but surely getting back on track. Here’s the Team’s goals for 2021:

Shelagh: Lose 10 lbs. of body fat so I can see the muscle I’m building by lifting with Jen. Cook at least 3 nights a week and eat more vegetables!

Charlie: Get back to 160-165. Get ready for spring 2022 bodybuilding show. And deadlift 445. To start.

Nicole: Lose 5 pounds, train and complete a half iron man, when gyms open get back into Olympic Lifting

Jen: My goal for 2021 is to continue working towards a bodybuilding show and my best physique yet (lol) while maintaining balance in my life with food/workouts.

What are your 2021 health and weight loss goals and how can we help? -The Dr. Charlie Seltzer Weight Loss Team

What’s the right way to lose weight in 2021? Wel

What’s the right way to lose weight in 2021? Well, I’ll tell you! It’s NOT drastically cutting your calories so you lose a bunch of weight in a month or two just to gain it back a few months later. The key to weight loss is patience. Find a sustainable plan that allows you to lose about a pound a week. May not seem like a lot but if you add that up you could be down 25 lbs. down before July 4th weekend. Slow and steady weight loss means that you’ll have a better chance of keeping it off for the long run as well. If you or a friend has questions about how to lose weight in the New Year, reach out to me or my staff. We’re here to help! -Dr. Charlie

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To prevent the spread of Coronavirus, ALL MEDICAL VISITS & PERSONAL TRAINING SESSIONS will be performed VIRTUALLY until further notice. To schedule appointments, refill Rx's, or simply GET SOME SUPPORT contact us at 215-279-8376 or [email protected]

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