Maryland Medical Clinic

12/31/2025

Common Pitfalls of Weight Loss Resolutions:

Unrealistic Expectations: Aiming for drastic weight loss quickly sets people up for disappointment and quitting when immediate results don't appear.

Vague Goals: "Eat better" or "exercise more" lack actionable steps, making them hard to follow.

Restrictive Diets: Extreme food cutting leads to binge eating and weight regain; it's not a sustainable long-term solution.

Lack of a Plan: No specific, measurable, achievable, relevant, and time-bound (SMART) plan means no clear roadmap.

All-or-Nothing Thinking: A single slip-up is seen as total failure, leading to abandonment.

Ignoring Underlying Issues: Emotional eating, stress, and poor sleep aren't addressed, sabotaging efforts.

No Support System: Trying to go it alone without accountability from friends or professionals is tough.

What works? Doing the opposite!

* Set SMART Goals: Make them Specific, Measurable, Achievable, Relevant, and Time-bound (e.g., "Walk 30 mins, 5 days/week").

*Focus on Habits, Not Just Outcomes: Create small, manageable lifestyle tweaks.

* Build a Support System: Enlist friends, coaches, or communities for accountability.

* Address the Whole Picture: Manage stress, improve sleep, and understand emotional eating triggers.

* Embrace Flexibility: A balanced diet with mindful eating is better than strict restriction.

* Be Patient: Real change takes time and consistent effort, not instant transformation.

12/17/2025

Protein and Weight Loss

Protein is critical for weight loss because it boosts metabolism, supports muscle maintenance, and helps control appetite—leading to reduced calorie intake without feeling hungry. The amount you should consume typically ranges from 1.6 to 2.2 grams per kilogram of body weight (or .73 to 1 gram per pound) daily for weight loss, but athletes and highly active people may need even more. The best protein sources for weight loss include poultry, seafood, lean meats, eggs, dairy like Greek yogurt, beans, lentils, and certain nuts and grains.

12/11/2025

What are the Best Sources of Protein?

Choose a mix of high-quality, lean, and nutrient-dense sources.

Lean Animal Sources
Chicken breast

Turkey

Lean beef (sirloin, round)

Fish (salmon, tuna, tilapia, cod)

Eggs

Greek yogurt

Cottage cheese

Shrimp

Plant-Based Sources
Lentils

Chickpeas

Black beans

Tofu

Tempeh

Edamame

Quinoa

H**p seeds

Chia seeds

Convenient Protein Options
Whey protein powder

Casein protein

Plant protein powders

Protein bars (choose low sugar)

12/09/2025

How much protein should you take?

The right amount depends on your weight, activity level, and goals.

General guideline for weight loss:
👉 1.6–2.2 g of protein per kg of body weight per day
(or 0.7–1.0 g per pound)

Examples:
Body Weight Daily Protein Target
60 kg (132 lb) 96–132 g
70 kg (154 lb) 112–154 g
80 kg (176 lb) 128–176 g
90 kg (198 lb) 144–198 g
If you lift weights or are highly active, aim for the upper end.

If you're very overweight, calculate based on goal body weight, not current weight.

11/26/2025

Thanksgiving is near - and Turkey is one of the best sources of Protein. Protein is crucial for weight loss because it boosts metabolism, muscle maintenance, and helps control appetite.

Best sources of protein
Choose a mix of high-quality, lean, and nutrient-dense sources.

Lean Animal Sources
Chicken breast

Turkey

Lean beef (sirloin, round)

Fish (salmon, tuna, tilapia, cod)

Eggs

Greek yogurt

Cottage cheese

Shrimp

Plant-Based Sources
Lentils

Chickpeas

Black beans

Tofu

Tempeh

Edamame

Quinoa

H**p seeds

Chia seeds

Convenient Protein Options
Whey protein powder

Casein protein

Plant protein powders

11/26/2025

What Are the Best Sources of Protein?

Choose a mix of high-quality, lean, and nutrient-dense sources.

Lean Animal Sources
Chicken breast

Turkey

Lean beef (sirloin, round)

Fish (salmon, tuna, tilapia, cod)

Eggs

Greek yogurt

Cottage cheese

Shrimp

Plant-Based Sources
Lentils

Chickpeas

Black beans

Tofu

Tempeh

Edamame

Quinoa

H**p seeds

Chia seeds

Convenient Protein Options
Whey protein powder

Casein protein

Plant protein powders

Protein bars (choose low sugar)

11/25/2025

2) How much protein should you take?
The right amount depends on your weight, activity level, and goals.

General guideline for weight loss:
👉 1.6–2.2 g of protein per kg of body weight per day
(or 0.7–1.0 g per pound)

Examples:
Body Weight Daily Protein Target
60 kg (132 lb) 96–132 g
70 kg (154 lb) 112–154 g
80 kg (176 lb) 128–176 g
90 kg (198 lb) 144–198 g
If you lift weights or are highly active, aim for the upper end.

If you're very overweight, calculate based on goal body weight, not current weight.

11/20/2025

1) Why is protein important for weight loss?
Protein plays several key roles that make losing fat easier and more efficient:

✅ Increases Satiety (Keeps You Full Longer)
Protein is the most filling macronutrient. Eating more protein reduces hunger and cravings, which helps you naturally eat fewer calories.

✅ Prevents Muscle Loss
When you’re in a calorie deficit, your body might break down muscle for energy. Protein protects your lean muscle, which is essential for:

1) a higher metabolism

2) better body composition

3) long-term weight maintenance

✅ Boosts Metabolism
Protein has the highest thermic effect of food (TEF) — meaning your body burns more calories digesting it (about 20–30% of its calories).

✅ Supports Exercise & Recovery
If you’re working out, especially strength training, protein helps repair tissue and build new muscle.

06/19/2025

It's incredibly satisfying and exciting to actually see that we are helping people to love their bodies again!

12/13/2024

Happy Friday & Merry Christmas Season! ✨🎄

The holidays are officially here, and while it’s the time for family, fun, and delicious treats, it can also be a challenge to stay on track with your health goals. But guess what? You don’t have to choose between enjoying the season and feeling your best! 🌟

💉 GLP-1/GIP medications are here to help you manage your weight more effectively, even during the holiday season! These treatments are designed to help reduce cravings, support appetite control, and increase your body’s ability to burn fat. 🌱 Whether you're trying to fit into your favorite holiday outfit or simply feel more energized, GLP-1/GIP can be your partner in achieving your weight loss goals.

Why GLP-1/GIP?
✔️ Appetite Control: These medications help regulate hunger and keep cravings in check, so you’re not reaching for that extra cookie! 🍪
✔️ Fat Burning: They help your body burn fat more effectively, supporting your efforts to reach a healthier weight.
✔️ Sustained Energy: With better appetite regulation, you’ll have more consistent energy throughout the day—perfect for keeping up with all your holiday activities! 🎉
✔️ Support in Every Season: Whether it’s holiday parties or everyday life, GLP-1/GIP can help you stay focused on your goals year-round.

This holiday season, don’t just wish for a healthier you—make it happen! With the right support, you can enjoy the holidays without guilt and start the new year feeling confident in your body and your health.

🎁 Ready to make the most of this holiday season and beyond? Send us a message to learn more about how GLP-1/GIP can help you achieve your weight loss goals with medical support!

Wishing you a season filled with joy, health, and self-love! 🎅❤️


3 h

12/11/2024

Maryland Medical Clinic
🎄✨ Ho ho ho! George the Gnome here, bringing you some jolly good news for the holidays! 🎅🎁

The Christmas season is all about feeling merry, but if you're feeling a bit sluggish or struggling to get through your holiday shopping, it's time to treat yourself to some holiday magic with our special treatments! 🎉

At Maryland Medical Clinic Weight Loss and Wellness, we’ve got the perfect stocking stuffers: Mic B-12, B-12, Semaglutide, and Tirzepatide—the secret ingredients to boost your energy and help you look and feel your best as you ring in the New Year! 🌟

🎯 Here’s how they work:

Mic B-12 & B-12 Injections: Feel like you’ve got a Christmas tree’s worth of energy! 🎄 These shots give you an instant energy boost and rev up your metabolism. No more dragging through the day—just pure, jolly energy to power through those holiday parties and family gatherings! 🎉

Semaglutide: Want to keep your waistline merry and bright? 🎅 Semaglutide helps curb your appetite and keeps you feeling fuller longer, so you can enjoy the season without overindulging. It’s like giving your body a holiday break from cravings! 🍪

🎁 Tirzepatide for even more magic helps balance your blood sugar and controls hunger, so you can enjoy the festive feasts without the guilt. You’ll stay satisfied and energized for all your holiday adventures! ❄️

🎄 This holiday season, give yourself the gift of energy, health, and confidence. Let’s make sure you’re feeling your best to enjoy every moment of the season! 🌟

Mention you seen George for Special Pricing!!

💬 Slide into our DMs or call 240-341-1600 to book your consultation. Let’s get you feeling Merry & Bright! 🎅

12/11/2024