Whether you want to slim down, bulk up, or maintain, achieving your target weight requires strategy. Understanding how your body uses nutrients is a great place to begin. There are many options to explore with your primary care physician. Use this helpful guide at home to get started.

How to Successfully Manage Your Weight


Your body uses protein, carbohydrates, and fats to regulate weight. Attached to these are calories. The average adult male should consume between 2,000-3,000 calories each day; the average woman needs 1,600-2,400. Weight gain happens when you consume more calories than you burn. Your body uses calories for energy and stores the extra as fat. To lose weight, you need to burn calories so you create a deficit. Your body will start to consume fat when it needs energy, resulting in weight loss.

Ask your primary care physician about healthy foods. Dark leafy greens are low in calories and high in nutrients. Eggs help you feel full and are packed with protein. Explore different vegetables such as spinach and broccoli, and avoid processed sugars and fatty foods.

primary care physicianPeople who want to gain muscle need more protein. This macronutrient fuels muscle growth. Consume 1 gram of healthy protein per pound of body fat each day.

Chicken, turkey, and fish are excellent sources that won’t encourage fat development as well. The best way to understand how foods affect you is by tracking your calorie and macronutrient intake.


Exercising is how you create a caloric deficit. You raise your heart rate and your body starts burning calories. Every exercise is different. A half-hour of swimming burns around 178 calories—the equivalent of a soda. Bicycling for 30 minutes burns 466 calories.

You need to preserve calories and protein if you want to build muscle. Perform less aerobic activities like jogging. Instead, perform high-weight compound exercises at the gym. Clean-and-jerks, squats, and bench press are staples of any bulking workout. Your muscles will consume the protein and calories to recover quickly.

The average adult requires 150 minutes of moderate activity or 75 minutes of intense exercise each week. Apply anticipated calorie burn to your diet to establish a balance each day.


It’s not easy to get all your vitamins and minerals from food. Your primary care physician may recommend them alongside diet and exercise. Vitamin D is crucial. It’s found in sunlight, egg yolks, and dairy. It regulates blood sugar levels, helps you feel full, and is linked to a healthy weight.

Iron, found in meat and beans, carries oxygen in red blood cells. It promotes muscle growth and activates the metabolism. B vitamins, including folate, B6, and B12, metabolize protein and fats. Always consult with a medical professional before taking new supplements.


Contact HDR Healthcare Network if you’re looking for a primary care physician in Bronx, NY. This health center offers various services, including urgent care, pediatrics, and home health care. Visit their website to learn more and call (929) 256-5005 to speak with a representative.