By: Linda G. Everett, MD, MHA

Welcoming spring and summer can definitely be a mixed blessing when it comes to weight loss. On the one hand, the idea of pulling the shorts, sleeveless shirts and swimsuits out of storage can send anyone into a spiral of stress and panic – but on the other hand, spring weather welcomes a host of fresh fruits and vegetables to the local market, and let’s face it, exercise is always more exciting outdoors!

Formulate a plan for better nutrition this season. Fresh fruits and veggies are popping up in the local supermarkets in a town near you. Instead of reaching for the cookies or crackers during your next shopping trip, swing by the fresh fruit and produce aisle and make healthier choices.

Here are some ideas to get you started:
*Adding sweetness to your morning cereal with seasonal berries instead of sugar. Not only will you save calories, you will gain a more satisfying breakfast rich in fiber and powerful antioxidants.
*Craving candy? Turn to nature to satisfy your sweet tooth by washing seedless grapes, pulling them from the stem and setting them out in a dish in the kitchen. Placing them in plan sight, and keeping the candy out of sight will make you more likely to reach for them. 10 juicy grapes contain about 34 calories, whereas the same number of Jolly Ranchers contains a whopping 233!
*Cut the carbs and calories by rolling up lean sliced turkey and reduced fat cheese into a Boston lettuce leaf instead of using bread. It will be just as satisfying, and you will stay fuller longer.
*Skip the ice cream this month. Instead, find some juicy strawberries and mix them in with low fat vanilla yogurt for a perfect dessert treat. ½ cup of Ben and Jerry’s will cost you 250 calories, while ½ cup of full fat plain yogurt is only 69…a savings of 181 calories!
*Slice up cucumbers ahead of time. Use thin slices for sandwiches and thick slices for dipping in hummus or another low fat dip. Baby carrots also go really well with hummus, and are a great alternative for chips and dip, saving you about 140 calories per serving.

Amp up your exercise routine by taking advantage of the sunshine, better weather and longer days. You may love going to your gym, but there is something refreshing and uplifting about taking the exercise outside and soaking up some Vitamin D. Exercise is a powerful fat fighter and you cannot control your weight for a lifetime without it. You can incorporate regular, intentional exercise into your week — it can be as simple as a brisk walk. Walking is easy, natural and doesn’t require any special equipment, training or skill – just a great pair of comfy shoes.

Here are some tips to get you moving outside:
*Invest in a good pedometer, or better yet accelerometer. Accelerometers are based on more advanced technology and can keep track of regular steps, vigorous steps, calories burned, and distance traveled per day. Keep setting goals for yourself and surpass them regularly.
*Make it your business to have the best yard on the block. Yard work can burn up to 3 calories per minute, so get out that push mower, clean up those leaves and debris, pull some weeds, and plant some flowers.
*Find a great walking trail. Many of them have outdoor circuit equipment for interval training. Even benches are great for doing push ups and dips.
*You dog needs some company. Take Fido out for a brisk 30 minute walk instead of letting him run out in the yard all by himself. He could use some exercise, too.
*Make it a family affair. Set aside at least an hour per week where the whole family gets off the couch, and goes to the park for a friendly game of dodge ball. Before you know it, you will have burned another 300 calories, and had fun doing it!

There is no magical formula for weight loss — but there is a medical one. The Center for Medical Weight Loss® has a physician run center in Oxford, PA. Meet with Linda G. Everett, MD to find out more about products and techniques available only to medical doctors, plus program advantages to helping patients lose weight and keep it off. Call 610-467-0446 for more information.

Dr. Linda G. Everett received her undergraduate degree in Biology at Johns Hopkins University, and her medical degree at Jefferson Medical College. She also received a Masters in Health Administration from Widener University. She completed her residency in Internal Medicine at Christiana Hospital in Newark, DE. Dr. Everett is board certified in Internal Medicine, and has received extensive training in bariatrics. She is a member of the American College of Physicians as well as the American Society of Bariatric Physicians.

After practicing Internal Medicine for 5 years, Dr. Everett decided to open the Center for Medical Weight Loss. At The Center, she offers rapid, long-lasting weight loss even for the most difficult cases. Unlike commercial programs, Dr. Everett is able to use products and techniques only available to medical doctors. These include FDA approved prescription appetite suppressants, medically prescribed low calorie diets, and metabolic supporting injections.

Since insurance coverage for the treatment of obesity is variable, insurance is not accepted for care at The Center, but she does provide the necessary information so that eligible patients can submit their own claims for reimbursement. The Center for Medical Weight Loss is located at 2217 Baltimore Pike, Oxford, PA.  For more information or to schedule an appointment, call 610-467-0446.