Dr. Mark E. Chariker, M.D., FACS

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Weight Management for Women

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The best way to protect your investment in your beautiful new shape is to eat right, exercise right and live right. What’s more, it’s good for all the rest of your body, too. By getting adequate exercise, eating more of the foods that are good for you and avoiding the things that are not, you are helping yourself to a healthier, leaner and more attractive you.

Dr. Mark E. Chariker, MD, FACS“My Primary Objective Is To Partner With You To Achieve Results That Are Both Rewarding And Long-Lasting. The Long-Lasting Element Involves Life-Style Changes That Are Often Difficult To Initiate. I Like To Look At Myself As Your Partner In Weight Management. When We Both Have Something To Offer To The Goal, The Results Are Much More Satisfying.”

--Dr. Mark E. Chariker

Calorie Management

It’s a fact: Liposuction patients who do not adhere to a proper diet are three times more likely to gain weight – and four times more likely to gain weight without exercise, according to a recent study published in Plastic and Reconstructive Surgery. The study found that patients who gained weight have a 62 percent chance of an increase in clothing size, causing them to be 10 times more likely to be dissatisfied with their liposuction results. In contrast, patients who adhere to a proper diet after liposuction are two times more likely to lose weight, with a 96 percent chance of a decrease in clothing size and 15 times more likely to be satisfied with their results.

For detailed information on appropriate weights and calorie intake for your age and height, visit the U.S. Government’s highly informative website. Meanwhile, here are some simple nutritional hints:

  • Eat plenty of fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.
  • Eat limited amounts of lean meats, poultry, fish, beans, eggs and nuts.
  • Limit your intake of saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
  • Go for whole-grain rather than processed carbohydrates.
  • Eat fresh fruit rather than juice – more nutrition, fewer calories.
  • Get your full share of dark green and orange veggies and legumes (dried beans, lentils, etc.)
  • Get your calcium, but focus on no-fat or low-fat dairy.
  • Watch your serving size – if you double the serving size, you double the calories.
  • Make your calories count – eat foods with high nutritional value, not empty calories.
  • Know your fats – look for foods low in saturated fats, trans fats and cholesterol. Those foods are good for your heart – and good for your weight!
  • Reduce your sodium (salt) intake – avoid processed foods, which have high levels of sodium.


Becoming a healthier you isn't just about eating healthy—it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day. It keeps your muscles in trim, too, giving tone to your body and skin. In general:

Be physically active for at least 30 minutes most days of the week. Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight. You may need about 60 minutes a day to prevent weight gain.

Make your calories count: If you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to lose weight, it's important to reduce calories and increase physical activity.

Healthy Lifestyle

If you drink alcohol, do so in moderation. That means up to one drink a day for women and up to two drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits count as a drink. Remember that alcoholic beverages have calories but are low in nutritional value.

If you smoke, stop! Smoking is terrible for many organs, but also can cause premature aging and yellowing of the skin. Additionally, smokers heal much more slowly than non-smokers and scarring for smokers is often more pronounced.