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Dr. Summers Health Tips

Dining Out Strategy

When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you're hungry, you'll be tempted.

Self-Monitoring

Dr. Summers suggests downloading the i-phone app "lose it" to self-monitor daily calories. It is free and is a great tool to help you reach your personal weight loss goal. The app will encourage you to get into a routine of recording daily calories and exercise.

Exercise Strategy

Make exercising part of your routine like brushing your teeth. You'll train your body to want to exercise.

Food Choices

If it grows out of the ground or you can pick it off a tree, chances are that it's good for you.

Meal Timing

Establish an eating routine in which you eat every 3 hours. You'll keep your hunger in check.

Go Nuts!

Go nuts with nuts! Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.

Thirst vs Hunger

Don't confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that's what you're really craving.

Get your Zzzzzz's

Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.

Strength Training

Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.

Count Your Steps

A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough.

Baby Steps

If you're having trouble getting started, make a small move such as starting an eating log or buying walking shoes. You're three times more likely to follow through if you start with small gestures such as these.

Eat Your Veggies

Always have vegetables on hand. Saute a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers for the fridge.

Eat Soup

Soups can be both filling and comforting. Try making a garden or bean soup with low-salt broth and store in portion-sized cups for later.

Omega-3 Fatty Acids

The omega-3 fatty acids in salmon may dial up your body's ability to burn fat, especially if you add some exercise.

Wheat Pasta

Replace your regular pasta noodles with whole wheat pasta for a more filling meal.

News & Information

The Journey Begins Here.

Welcome to Dr. William Summers' Weight Clinic. Our practice is dedicated to helping you reach your goals for healthier living. Our medical weight loss programs are affordable, safe, effective, and designed around your specific needs.

There are 6 weight loss clinic locations: St. Vincent's East (Trussville/Robebuck) and Montclair Road (Birmingham near Irondale and Mountain Brook...closest location to downtown Birmingham), Prattville, Madison, Hoover (on Hwy 150 once you pass the Galleria) and Tuscaloosa. If you have additional questions or would like to make a new patient appointment please call the clinic location that you are planning to visit and we will be happy to assist you.

p Clinic Locations and Contact Info:

1. Birmingham *aka the Montclair Road/Irondale Location* (quick drive from downtown via I-20E towards Atlanta then off the Oporto-Madrid Blvd Exit; also close to Irondale and Mountain brook)

1516 Montclair Road, Birmingham, AL 35210

Phone: 205-582-9316

Fax: 205-582-9317

Facebook: www.facebook.com/theweightclinic

Instagram: www.instagram.com/the_weight_clinic

2. Hoover (Highway 150)

3049 John Hawkins Parkway Ste 110, Hoover, AL 35244

205-730-9144

3. Trussville (St. Vincent's East Hospital)

52 Medical Park Drive East, Ste 215, Birmingham, AL 35235

205-838-3740

4. Prattville, AL

462 McQueen Smith Road South, Prattville, AL 36066

(In the same parking lot as Prattville Pediatric Dentist office)

334-358-9262

5. Madison, AL

8089 Highway 72, W Suite A, Madison, AL 35758

256-325-1543

6. Tuscaloosa, AL.

518 East 15th Street

Tuscaloosa, AL. 35401

205-710-2989

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