Navigating the world of nutrition can feel overwhelming, especially with all the buzzwords and jargon thrown around. One term you might encounter frequently is “macros,” short for macronutrients. But what exactly are they, and how can counting them impact your health and wellness?

Demystifying the “Macro” Universe:

Macronutrients are the big three of your dietary needs: proteins, carbohydrates, and fats. They provide the building blocks your body needs for energy, growth, and repair. Each macro plays a distinct role:

  • Proteins: The building blocks of muscles, enzymes, and hormones.
  • Carbohydrates: Your body’s primary source of energy, fueling cells and brain function.
  • Fats: Essential for hormone production, insulation, and nutrient absorption.

Why Count Macros?

While traditional calorie counting focuses on total energy intake, counting macros offers a more nuanced approach. It allows you to:

  • Tailor your nutrient intake to your individual needs: Whether you’re aiming for weight loss, muscle gain, or improved athletic performance, specific macro ratios can support your goals.
  • Gain awareness of food composition: Understanding the macro breakdown of different foods helps you make informed choices and build balanced meals.
  • Boost healthy eating habits: Focusing on nutrient-rich sources of each macro encourages you to prioritize whole foods over processed options.

The Counting Game:

Ready to dive into the world of macro counting? Here’s a basic guide:

  1. Determine your individual needs: Consider your age, activity level, and health goals to calculate your ideal macro ratios. Online calculators or consultations with registered dietitians can help.
  2. Track your food intake: Choose an app, spreadsheet, or journal to log the grams of protein, carbs, and fats in each meal and snack.
  3. Aim for your target ratios: Throughout the day, strive to meet your personalized macro goals while enjoying a variety of delicious and nutritious foods.


  • Macros are a tool, not a restriction: Don’t obsess over every bite. Flexibility and intuitive eating are key to long-term success.
  • Consult a professional: If you have underlying health conditions or specific dietary needs, seek guidance from a registered dietitian for personalized recommendations.

Embrace the Macro Mindset:

Counting macros can be a valuable tool for understanding your nutrition needs and making informed food choices. By focusing on a balanced intake of these essential nutrients, you can fuel your body for optimal health and well-being. Remember, knowledge is power – so empower yourself with the understanding of macros and embark on a journey towards a healthier, happier you!

Our SwiftSlim program is personally designed around our patient’s specific body composition and metabolism. In fact, we promise you will lose approximately 20-30 pounds when all is said and done. Our approach is safe, healthy, drug-free, and non-invasive.

Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Do you need an energy boost? You may feel as if you are dragging your feet as of late.

Do you need an energy boost? You may feel as if you are dragging your feet as of late, just barely making it through work and family obligations. From a never-ending list of appointments to kids’ extracurricular activities, social events, and your career; life can get hectic and stressful.

Reaching for more coffee or energy drinks might feel like the answer, but it may only be a band-aid solution. The good news is there are a variety of ways you can boost your energy, naturally. 

1. Sometimes, You Just Need Your Bed

Sounds sort of obvious; however, you might be lacking energy because you aren’t getting enough sleep. As per the CDC, over 35 percent of U.S. adults aren’t getting the recommended amount of ZZZs they need at night. According to the experts, it’s vital that those over the age of 18 get approximately seven to nine hours of sleep nightly, to stay healthy and happy. 

2. The Alcohol Factor

While that glass of wine before bed or during dinner may help you fall asleep at night, what it actually does is significantly disrupt your sleep due to the negative impact it has on your rapid eye movement (REM); which is the deepest sleep a person can achieve. While the first half of the night will have you sleeping well, alcohol will also have you waking up the second half of the night, not being able to get back to sleep. 

It’s important to note that this doesn’t mean you should give up alcohol altogether but enjoy it in moderation. If you know you have a busy week up ahead where you need all the energy you can get, then perhaps refrain from reaching for your favorite alcoholic bevy. 

3. More H20

Speaking of bevies, the first sign of dehydration is feeling fatigued. A perfect way to battle tiredness is to ensure that you consume enough water throughout the day. On average, for men, this means 15.5 cups daily, and for women, 11.5 cups.

4. Let’s Get Physical!

Seems odd that you would need to exert energy to get energy; however, getting physically active, even if that means “just” going for a walk, can help boost your vitality. Your body sends nutrients and oxygen to your tissues when you exercise, which helps improve your lung and heart health. This ultimately assists with energy to tackle your daily routines. 

5. You Are What You Eat

As the old saying goes, you are what you eat, and that’s because the body’s main source of energy comes from food. Unfortunately, we live in a busy, rush-rush world where we tend to reach for processed foods when we are on the go, which isn’t the best source of nutrition. These items are often filled with sugar, which will give you a boost of energy at first, but will then make you feel drained, very fast. The key is being prepared. Take an hour or two earlier in the week to prep and store healthier options in the fridge to reach for quickly, instead of those “ready-to-go” processed items. 

6. Decrease Stress Factors

Easier said than done, but stress can be both emotionally and physically draining for a person. If you feel overwhelmed with your current situation, talking with a friend or loved one can help ease the burden you are carrying. There are also other stress-reducing activities like yoga and tai chi, or just settling into a hobby that can help take your mind off things and help you decompress. That can include reading, a favorite sport, or just taking a bath and listening to music. Self-care is key, and you can’t fill up anyone else’s cup until yours is full.

Did you know? A ten percent decrease in body weight can also increase your energy levels! If you are tired of going through the motions in life, and looking for a change, reach out to SwiftSlim. Our team is committed to your health and wellness journey by offering tools, resources, and support to ensure you reach your goals.Interested in learning more? Click here to schedule a consultation.

It’s the most wonderful time of the year; except when it comes to your health and wellness goals!

It’s the most wonderful time of the year; except when it comes to your health and wellness goals! From holiday baking to shopping, indulging with both food and bevies during parties, not to mention all the time spent decorating and wrapping; the holiday season can be a busy time and that makes it challenging to stay focused on maintaining your healthy lifestyle.

You’ve come a long way in establishing some positive habits throughout the year, and the last thing you want to do is jeopardize the hard work you put in when December rolls around. Naturally, you want to embrace this time of year and celebrate with family and friends; however, not at the risk of undermining all your efforts. Not to worry, there is a way you can still deck all those halls, without completely blowing your healthy lifestyle out to the North Pole.

Aim For Balance

You don’t have to ditch the idea of holiday fun, and you also don’t have to throw your healthy lifestyle out the window, either. There are many out there that follow the “golden” 80/20 rule, in December (and even all throughout the year). That is, aim to eat 80 percent healthy, but allow for some treats (20 percent) as well! This ideology can be adapted for when you are at a party, during Christmas dinner, or even at work (co-workers just love to share yummy dishes at the office during the holidays). Either way, attempting this 80/20 mindset can help you stay on track with your health and wellness goals during the holiday season, and the rest of the 12 months out of the year.

Fail To Plan, Plan To Fail

Make sure you have a concrete plan as the season approaches. If you have a holiday party coming up, ensure you are reaching for healthier options during the day prior to the big event. Continue to schedule your workout routines around your holiday plans and stay as active as possible. Have a positive mental mindset before holiday lunches, dinners, and parties. Make sure to reach for healthier options before you dive into sweet treats, by choosing to graze the fruit and veggie trays before the dessert table. Lastly, if you are bringing something to an event or potluck, organize a healthy dish. You’ll ensure you have a solid choice to choose from, and others who are on the same journey will appreciate the option.

Make It A Silent Night

Make sure you are getting the proper amount of sleep during the season. Easier said than done with all that’s going on; however, getting the right amount of shut-eye will not only ensure you have the energy to keep up with your busy schedule, but it will also help you remain focused, on track, and ready to tackle the holiday fun you have piled up on your plate. In addition, this time of year isn’t only about presents, candy canes, and family, it also happens to be cold and flu season. Getting the right amount of sleep will also keep your immune system in check to help fight off viruses your family and friends share during the holidays. 

Experts agree that adults should get about 7 to 9 hours of sleep each night. Getting enough ZZZs will guarantee you stay “merry and bright” all throughout the holidays.

Make New Memories By Staying Active

A big part of the holidays is family, friends, and food. But what about making new traditions that get everyone moving? Head to an outdoor skating rink, go sledding with the kids, bundle everyone up and take a long walk around your community at night to check out the Christmas light decorations in your neighborhood. Health and wellness strategies don’t always have to center around limiting yourself, you can create new memories along the way that will have a positive impact on everyone around you.

Don’t Forget Your Water

Water may be the last thing on your mind as you are running around this holiday season; however, hydration is key to not only staying on track during this festive time of year but also for your overall health. Drinking enough water is good for body function, but it also can decrease that “hunger” feeling before or after meals. In addition, drinking water while consuming alcohol can help decrease hangover symptoms. If you don’t already carry a water bottle everywhere, buy yourself a pre-Christmas gift and get one so that you have it by your side when you are holiday shopping, delivering gifts, or even when you are at home and at work.

At SwiftSlim, our team is committed to providing you with the tools you need to achieve your health and wellness goals. We also offer support, educational resources, knowledge, and expertise in achieving and maintaining a healthy lifestyle, all throughout the year!
Ready to lose weight and keep it off for good? To schedule a consultation, click here.

It’s the weight loss debate that continues to roll on!

It’s the weight loss debate that continues to roll on! You want to lose weight, feel better, increase your energy levels, and fit into that old pair of jeans that continually stares at you, at the back of your closet. 

However, do you focus all your efforts on renewed eating habits or starting (and sticking to) an exercise routine?

How To Lose Weight

Weight loss is determined by calorie deficit, which means your body uses more calories than you consume. This can be done by drinking and eating fewer calories, burning more calories through exercise, or a combination of both.

Focusing On Diet For Weight Loss

When trying to lose weight, for some, it is overall easier to manage what you eat by changing your diet than trying to “burn” more calories through physical activity. 

A fine example of this is if a person aims to lose weight via a daily calorie deficit of 400 fewer calories each day, they can easily achieve this by choosing lower-calorie meals. They can consume fewer snacks, reach for healthier items, choose whole foods versus highly processed items, and eat smaller portion sizes. For some, this is simpler than trying to burn an additional 400 calories daily. Burning up to 400 calories each day requires a tremendous amount of movement, it can be time-consuming, hard on an individual’s body, challenging to fit into your daily routine, and sometimes, simply not sustainable. 

Focusing On Exercise For Weight Loss

Still, exercise is a great tool to help support your weight loss goals, especially as it relates to keeping weight off. Strength training helps build and preserve muscle mass, plus, it can enhance your metabolism over time. This means that even when you are resting, your body will still burn more calories. Meanwhile, aerobic exercise (e.g. jogging, biking, walking), especially at a low or moderate intensity for half an hour or longer can burn a good number of calories and help promote calorie deficit in your weight loss journey. 

An ongoing physical activity routine can assist with overeating by regulating hunger hormones. Lastly, burning those extra calories will also allow flexibility with what you eat, making your “diet” feel less restrictive. 

Conclusion: A Combination Of Both 

Ever heard of the 80/20 rule? This ideology has become popular, as it outlines that weight loss can be achievable with an 80 percent focus on diet and a 20 percent focus on physical activity. It does not have to be followed to the “T”; however, at the end of the day if you make positive changes to how you eat, plus incorporate an exercise regimen that you love, you’ll be able to follow a weight loss program that will work for you. Maybe that means achieving a daily calorie deficit of 60 percent which is reflected in your diet and 40 percent exercise, but the key to long-term weight loss and management is joining a program that is sustainable for you and your lifestyle.

SwiftSlim delivers a safe and effective approach to losing weight that is FDA-cleared and does not include the need for drugs or surgery. Our team is committed and dedicated to your weight loss journey. We offer the tools you need to achieve your health and wellness goals, as well as support, educational resources, knowledge, and expertise for weight loss success.Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Millions across the United States struggle with weight loss, annually.

Millions across the United States struggle with weight loss, annually. In fact, studies reveal that the percentage of Americans who suffer from obesity has increased from just over 30 percent to over 40 percent between the years 2000 to 2017. Being overweight or obese increases the risks of health conditions like osteoarthritis, cardiovascular illness, sleep apnea, as well as type 2 diabetes. 

Still, losing weight is not only good for your physical health, but it’s good for your soul, too. Even losing as little as five to 10 percent of your body weight can significantly impact your mental health. 

Here are 5 ways that weight loss can benefit your state of mind.

1. Increases Self Esteem & Confidence

Unfortunately, most who are overweight struggle with body positivity, and this ultimately affects their self-esteem and confidence. Many who are obese and overweight have a negative self-image, so losing weight can often make them feel better about their appearance. When you can once again fit into your old favorite clothes, this creates a sense of accomplishment, especially when you hit your weight loss targets. 

2. A Good Night’s Rest = A Clear, Calm Mind

A terrible night’s sleep can be felt throughout the day. You are tired, sluggish, and can’t give 100% to work or family life activities. Still, if you are not getting enough sleep on an ongoing basis, this affects both your weight and mind. In fact, research reveals that overweight and obese individuals have a poorer quality of sleep overall, versus people with an average body mass index (BMI). Fewer hours of shut-eye each night also increases the chances of common sleep issues like sleep apnea, back pain, and acid reflux. Interestingly, those sleep conditions are also closely linked to overweight and obese individuals. As such, losing weight will help you sleep better. 

It’s important to note that better sleep is also connected to a decrease in irritability and fatigue, which is linked closely to those who suffer from depression. 

3. Decreases Depression Symptoms & Overall Stress

Speaking of, depression and stress have also been closely connected to obesity and being overweight. Some turn to comfort food when dealing with depression or stress, causing an increase in weight gain. Excessive weight also increases the risks of many chronic conditions, which can also cause depression, enhance stress, and lead to other mental health issues. 

4. Gives You A Boost Of Energy

Feeling better about yourself, plus sleeping better, will also give you an extra boost of energy to tackle more things throughout the day. This may also mean you’ll not only be able to get through your work week at the office but also add some exercise to your daily routine, which will also increase energy levels.

5. Reduces Social Anxiety

Many obese and overweight individuals suffer from social anxiety. At times, they feel like they are being judged, and if they’ve ever received negative comments about their body while out and about at a social gathering, those words can live rent-free in their minds for years to come.  Unfortunately, they may dread and avoid getting together with colleagues, friends, and family because of this. The good news is that losing weight can help reduce social anxiety, giving you the confidence to get out there and live your best life. Whether it’s heading to a friend’s party, a night out on the town, or the beach, you’ll look forward to seeing and catching up with family and loved ones.

At SWIFTSlim, we believe that your weight loss dreams can become reality, with the right program. This is why our team is dedicated to understanding the health and wellness goals of our patients, to ensure success; not only for your body to feel better, but your mind, as well. 
Ready to lose weight and keep it off for good? To schedule a consultation, click here.