healthy meal prep
Preparing healthy meals is fun!

You’ve done all your shopping and preparation, now comes the fun part, cooking. Preparing healthy meals is fun! You get to use fresh ingredients with bright colors to make dishes with tasty flavors. What’s the best part? Not only is cooking healthy meals enjoyable, it’s also quite good for you!



4 Common Mistakes People Make When Trying to Lose Weight
While you’re on your weight loss journey, be sure to stay up to date on all current research and avoid these common mistakes.

Losing weight often feels like an uphill battle. You do everything you’re supposed to, but you’re still not getting the results you want. You may be hindering your own progress by following misguided or outdated advice. While you’re on your weight loss journey, be sure to stay up to date on all current research and avoid these common mistakes.

Putting too Much Focus on the Scale

You’re sticking to your diet plan religiously, but still feel like you’re not losing weight fast enough. It is important to remember that seeing the number on the scale go down isn’t the only measure of weight change.  Your weight can sometimes fluctuate by up to four pounds over the course of an average day. In women, hormone levels can lead to increased water retention, which can also account for a higher number on the scale. If you’ve been working out as well as dieting, you could be gaining muscle and losing fat. So if there is very little change at the scale, but you notice your clothes fit differently this can be an indicator of weight loss.

Eating the Wrong Amount of Calories

In order to lose weight, you need to burn more calories than you consume. For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb. of fat loss. More recently, research points to that number varying from person to person.  No two weight loss journeys are exactly the same. Even if you feel like you’re not eating many calories, you may be. Some healthy foods are still high in calories. The key to this is monitoring portion size.

Not Getting Enough Exercise, or Getting Too Much

If you don’t exercise at all while you’re dieting, you’re far more likely to lose muscle mass. When you’re getting enough exercise, it helps to increase your muscle mass. The more muscle mass you have, the easier it is for you to lose weight keep it off.

Over-exercising can also cause problems.  For most people, too much exercise is not sustainable in the long term and can lead to stress. Forcing your body to burn more calories by exercising too much is neither effective, nor healthy.

Eating Low-Fat or “Diet” Foods

Processed low-fat or “diet” foods are supposed to be good choices for losing weight, but they usually actually have the opposite effect. Most of these products are loaded with sugar to make them taste better. Low-fat products don’t keep you full, they actually make you hungrier. Instead of choosing processed foods, find less-processed alternatives.  Less processing is far healthier!

Contact Pria Wellness Center for Lasting Weight Loss Results

For a weight loss solution with real, long-lasting results, contact Pria Wellness Center. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



Eating Healthier
Eating fruits as your afternoon snack is a great way to start eating healthier.

One of the reasons why lasting weight loss is so hard to achieve is because many people think they don’t have enough time to learn healthier eating habits. Our busy lives may often get in the way of healthier living, but the key to success in eating healthier actually is to change habits that we have already built up instead of adding new ones. Use these three guidelines as a base to start eating healthier today!



It can be easy to neglect our physical health in the modern world. Between taking the kids to soccer practice and band practice, running errands, and getting work done at your job, it can be really tough to remember to take care of yourself. But there will be times that you begin to question whether you should consider losing weight. In the first part of our two-part blog series, we will consider five of the ten common signs that should show you that you need to get serious about losing weight by joining a weight loss and wellness program.


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