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Wellness Way Weight Control

Weight Control

You know what it's like to be on a diet roller coaster – you try every fad diet that comes along, lose weight, and gain it right back. You may even own two wardrobes; a "fat" one and a "skinny" one. Or maybe your weight increased as you become older and less active. You used to eat whatever you wanted, never gaining weight, and suddenly you notice you've taken on quite a different shape. Either way, it's time to stop dieting forever. Because diets only change what you eat temporarily. A successful weight control plan helps you learn new eating habits so you can lose weight and keep it off for good.

Know How Much to Lose

Weight tables can help you decide how much weight you should lose. Most show average weight ranges for your sex and height. But there are other factors to consider, too, such as your body frame, overall health, and at what weight you feel most comfortable. When in doubt, the Pinch Test and Jump Test will tell you whether it's time to lose weight.

The Pinch Test:

This test rarely fails. Grasp the skin at the side of your waist and measure the fold. If it's more than an inch, it's time to lose weight.

The Jump Test:

This is another honest test. Stand in front of a full-length mirror and jump. Anything that shook (and that shouldn't) is fat.

Develop New Eating Habits

What You Eat:

If one of your habits is high-calorie, high-fat food, try making some low-calorie, low-fat substitutions. Enjoy some fresh fruit and pass up the sundae.

Where You Eat:

Sometimes you may eat because of where you are – not because you're hungry. So try a new rule: you'll only eat at the dining table or you won't eat after 8:00 p.m.

Why You Eat:

Many people eat to be polite or fend off boredom. Ask yourself the real reason you're eating, and don't be afraid to say "no."

When You Eat:

Some people starve all day and raid the fridge at night. But you're less likely to overdo it later if you eat three meals a day.

How You Eat:

Eating on the run makes it easy to overeat. It takes 20 minutes for your stomach to tell your brain you're full, so slow down and enjoy!

A Sound Nutrition Plan:

Plan your meals around sound nutrition, and it's easier and safer to lose weight. Eat a variety of foods, but small portions, to give your body the more than 50 different nutrients it needs. Choose foods that follow the four guidelines for healthy weight control: eat less fat,less sugar, less salt, and more fiber.

Balance Eating and Activity:

To lose weight, decrease the number of calories and amount of fat you eat and increase how much you "spend" when active. The safest, most lasting weight loss is gradual, so aim for losing no more than 1-2 lbs. a week. To lose 1 lb. a week (3500 calories), try cutting out 250 calories each day.

Keep Records:

Records help you keep track of how much fat you can eat and your calories "in" and "out." Most of us underestimate how much we really eat, so keep a detailed record of what, where, why, when, and how you eat for one week. You need to know what your current habits are before you can start new ones.

Start Exercising Regularly:

Regular exercise not only helps you lose weight and keep it off – it also keeps your appetite in check and improves your overall fitness. So pick an activity you enjoy, like running, brisk walking,aerobic dance, swimming, or cycling. Plan on exercising at least 30 minutes, 4-5 times a week. Be sure your program includes stretching before and after your exercise activity.

A New Thinner You

Once you've made the commitment to take control of your weight, you're on the way to a new, thinner you. You can start by telling yourself you can do it. Then, with new eating habits, sound nutrition, and a balance of eating and activity, you can reach and maintain a comfortable, healthy weight for you.

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