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  1. 10 Tips to Avoid Holiday Weight Gain

    The holiday season brings with it a lot of joy and festivity. However, if you’re trying to get to or maintain a healthy weight, it can also be a minefield of unhealthy food choices. Many people put on weight during the winter, and the holidays are a big part of the problem. So many celebrations…

  2. 6 Carbs That Can Actually Help You Lose Weight

    Carbs get a bad reputation in the health and fitness industry. Many people believe that all carbs are unhealthy and will hinder their weight loss goals. Well, we’re here to inform you that this is not the case.  Believe it or not, there are some carbs that are good for you and can actually help…

  3. How to Set Realistic Weight Loss Goals

    You get excited to eat healthy and exercise every day and do so for a few weeks or months. Then, you weigh in and find out that you’re not making as much progress as you thought you did.  So, what do you do? Unfortunately, many people in this situation simply quit. They aren’t seeing their…

  4. Simple Food Swaps to Help You Lose Weight

    You probably already know that you truly are what you eat. This means that you could spend hours a day working out but still not see results if you’re not eating right. Fortunately, you can improve your diet and complement rather than hinder your exercise routine by swapping certain foods other for others. Here are…

  5. 5 Common Reasons You May Not Be Losing Weight

    You eat healthily and exercise regularly yet are still having a tough time losing the unwanted pounds. Sound familiar? Believe it or not, this is a very common issue that men and women from all walks of life face. Below, we’ll discuss several of the most common reasons you may not be losing weight despite…

  6. How Much Water Should You Drink in a Day?

    Adequate water intake is a foundation of healthy living. But, with so many different recommendations floating around the internet, it’s hard to know how much water you should drink in a day.  The Myth Historically, we’ve been told that we should drink eight 8-ounce glasses of water each day for a total of 64 ounces….

  7. 7 Guilt-Free Snacks to Satisfy Your Sweet Tooth

    It’s no secret that sugar cravings can sabotage your weight loss goals if you let them. And we also know that restrictive fad diets are difficult to sustain for the long-term and are likely to lead to periods of binge eating.  Although Total HealthcareMD is a physician-supervised medical weight loss and wellness center, our goal…

  8. 7 Ways to Burn Calories Without Going to the Gym

    No matter your intentions or how well you plan ahead, sometimes life just gets in the way. Don’t let missing one or two gym sessions derail you from your fitness goals. Here are seven simple, everyday ways that you can burn calories without going to the gym:  1. Take the Stairs As often as you…

  9. Essential Gear to Help You Lose Weight

    Whether you’re scrolling through your Facebook feed or out running errands, it seems like you are constantly bombarded with advertisements for the latest piece of exercise equipment or a new line of workout apparel. Sure you may use them a few times, but before you know it, you have a closet full of stuff taking…

  10. 9 “Healthy Foods” That May Be Sabotaging Your Weight Loss Goals

    In your quest for overall health and wellbeing, you and your doctor may decide that weight loss should be one of your goals. The CDC has some basic tips on weight management like how to balance diet and activity and information on calories to help get you started. But, while a lot of diet-based weight-loss…