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Effective Medical Weight Loss Programs in Upstate NY | Upstate MD Weight Loss

Looking to lose weight safely and effectively? Upstate MD Weight Loss offers physician-supervised weight loss programs tailored to your body and goals. From appetite suppressants to personalized nutrition plans, our expert team provides science-backed solutions for lasting results. Start your journey to a healthier you today!

Visit: https://upstatemdweightloss.com/

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Calories In vs. Calories Out: What You Need to Know

At Niagara Wheatfield and Upstate Physicians Medical Weight Loss, we focus on evidence-based, sustainable weight loss strategies. A key principle in this approach is understanding the balance between the calories you consume and the calories you burn.

Let’s Break It Down

Calories In

“Calories in” refers to everything you eat and drink your total daily energy intake.

Certain advanced treatments work by targeting this part of the equation. They:

Curb appetite

Slow down digestion

Increase satiety or feelings of fullness

As a result, many individuals naturally consume fewer calories without relying solely on willpower.

What’s truly impactful is that this reduction in food-related stress can open up mental space. People often find themselves more present in other areas of life, such as their careers, family, personal well-being, and physical activity.

Calories Out

This term describes how many calories your body uses each day. There are four main factors involved:

Basal Metabolic Rate (BMR) This is the energy your body uses at rest to maintain essential functions like breathing and circulation. It’s influenced by:

Muscle mass (more muscle = higher BMR)

Body weight and size

Age (BMR tends to slow with age)

Weight loss (dropping 20 lbs can lower BMR by 300–400 calories per day)

2. Exercise Activity Thermogenesis These are the calories burned through planned physical activities like running, cycling, or lifting weights. The type, duration, and intensity of the exercise all influence how much energy is burned.

3. Non-Exercise Activity Thermogenesis (NEAT) This includes everyday movement — things like fidgeting, household chores, or walking at work. A more active daily lifestyle boosts this number.

4. Thermic Effect of Food (TEF) Digesting food also burns calories.

Protein: burns 20–30% of its calories during digestion

Carbohydrates: 8–10%

Fats: 0–3% Diets higher in protein can slightly boost the total number of calories burned.

Putting It All Together

Weight loss occurs when the energy you use exceeds the energy you take in.

Supportive treatments help reduce the “calories in,” while consistent physical activity and healthy habits help increase the “calories out.”

This isn’t about deprivation — it’s about working smarter, not harder.

Want to Take Control of Your Health?

Here are a few tools to get you started:

MyFitnessPal — An easy way to track your food and calorie intake

BMR Calculator — Discover how many calories your body burns at rest (we’re working on our own version soon!)

Ready to take the next step?

To learn more about how we guide patients through a smooth, personalized weight loss journey, take a look our programs . You’ll find details about how our approach works, what to expect and how we support you every step of the way.

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Lose Fat, Keep Muscle: The Smart Way to Lose Weight — Upstate MD Weight Loss

At Upstate MD Weight Loss, we understand that losing weight isn’t just about the number on the scale — it’s about protecting your health and strength along the way.

When you’re working to lose weight, your body often sheds both fat and muscle. While dropping fat is the goal, losing muscle can slow your metabolism and make long-term weight maintenance more difficult.

The good news? You can protect your muscle and burn fat more efficiently by focusing on just two key habits:

Eat enough high-quality protein

Incorporate simple resistance exercises

How Much Exercise Is Enough?

You don’t need to spend hours at the gym to make progress. Just:

Two quick workouts per week (20–30 minutes each)

Stick with effective, easy-to-learn moves like:

Squats or leg presses

Push-ups or dumbbell presses

Rows using bands or weights

Aim for 6–10 total sets per muscle group per week. That’s all it takes to help maintain strength and muscle mass while you lose weight.

How Much Protein Do You Need?

Protein is your best ally in preserving muscle during weight loss. A good guideline:

0.6 to 1 gram of protein per pound of body weight daily (That’s about 1.2–1.6 grams per kilogram.)

Example: Someone weighing 180 pounds should aim for around 110 grams of protein per day. Your needs may vary, but this range works well for most people.

Great High-Protein Foods to Include:

Grilled chicken, turkey, or lean beef

Eggs and egg whites

Nonfat Greek yogurt (15–20g protein per cup)

Low-fat cottage cheese

Protein shakes (20–30g per serving)

Protein bars (look for low sugar, at least 15g protein)

High-protein milks (like Fairlife or Core Power)

Canned tuna, salmon or sardines

What About Prescription Support?

Some people may benefit from doctor-prescribed medications that reduce hunger and control cravings. These tools can make it easier to stick to a healthy eating plan without feeling deprived.

Combined with higher protein intake and light strength training, these medications can help you:

Eat fewer calories with less struggle

Preserve lean muscle

Burn more fat in a safe, effective way

All prescriptions are managed with proper medical oversight to ensure your safety and results.

Backed by Science

Pasiakos et al 2013: People who consumed ≥1.2 g/kg protein kept more lean muscle during weight loss compared to those on lower-protein diets.

Longland et al 2016: Those who followed a high-protein plan (2.4 g/kg) combined with resistance training lost more fat and gained muscle — even while eating fewer calories.

Our Program Includes:

Customized protein recommendations

Beginner-friendly resistance workouts

Ongoing support from trained health professionals

Medical guidance, including prescriptions if appropriate

Want to learn more about how to lose weight the right way?

Read Our Blogs for expert tips, real success stories, and science-backed advice to help you succeed.

Lose weight. Maintain strength. Feel your best.