Everything You Need to Know About the O-Shot and M-Shot
By: The Hidden Epidemic of Sexual Health and What We Can Do
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Tempe 480.968.5673
Glendale 602.374.3374
Phoenix 602.441.3305
Chandler480.447.1165
By: There are countless diets, cleanses, and exercise programs you can try. Many of them can help in some way. But underneath all the trends, every successful weight loss approach relies on one core principle: You must burn more calories than you consume. Even the healthiest diet in the world
There are countless diets, cleanses, and exercise programs you can try. Many of them can help in some way. But underneath all the trends, every successful weight loss approach relies on one core principle:
You must burn more calories than you consume.
Even the healthiest diet in the world will not lead to weight loss if you consistently eat more calories than your body needs. That gap between what you eat and what you burn is called a calorie deficit.
You have seen the word “calorie” a million times, but what does it actually mean?
A calorie is a unit of energy, specifically, the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.
You do not need to memorise the physics. What matters is this:
Think of calories like gasoline for a car. You need enough to keep the engine running, but if you fill the tank beyond capacity, the extra fuel has nowhere to go. In your body, that “extra fuel” gets stored as fat.
Energy balance describes the relationship between:
There are three basic states:
This is maintenance. You are eating exactly what your body needs to function without gaining or losing weight.
This happens when you consistently eat more than your body burns. The extra energy is stored as fat.
This is what you need for weight loss. Your body has to pull from stored energy (fat) to make up the difference.
For weight loss, your goal is to maintain a negative energy balance consistently
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
A calorie deficit means you are regularly burning more calories than you consume.
Here is the basic math:
So:
So:
How long you maintain this deficit depends on how much weight you want to lose.
For example:
These are estimates. Real-world weight loss is not always linear. You may lose more at first, then hit plateaus, then lose again. That is normal
You can create a calorie deficit in three ways:
This is the most direct approach. By reducing portion sizes, choosing lower-calorie foods, and cutting out high-calorie extras (like sugary drinks or snacks), you can create a deficit without changing your activity level.
This means increasing your daily movement and adding structured exercise. The more you move, the more calories you burn.
Most successful weight loss programs use a combination of eating fewer calories and moving more. This approach:
Exercise offers extra benefits beyond weight loss:
Even if exercise does not create a huge calorie deficit on its own, it still plays a critical role in your overall health and weight loss success.
Your daily calorie needs depend on:
Nutrition professionals use specific equations (like the Harris-Benedict or Mifflin-St. Jeor equations) to estimate these needs, but you do not have to do the math yourself.
A calorie calculator can:
Once you know your target calorie range, you can start building a realistic plan.
That is where we come in.
At Valley Medical Weight Loss and Med Spa, we:
We also provide: Customised meal plans that fit your preferences and lifestyle
You do not have to figure out your calorie deficit alone. We make it simple, sustainable, and medically supervised.
Sustainable weight loss takes time and patience.
Most experts define healthy weight loss as:
You may lose more at first, especially if you have more weight to lose – but it is not safe or sustainable to:
If you would like structured support in creating your calorie deficit and staying accountable, visit your nearest Valley Medical Weight Loss and Med Spa location to get started.
Schedule your appointment today:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
There are countless diets, cleanses, and exercise programs you can try. Many of them can help in some way. But underneath all the trends, every successful weight loss approach relies on one core principle:
You must burn more calories than you consume.
Even the healthiest diet in the world will not lead to weight loss if you consistently eat more calories than your body needs. That gap between what you eat and what you burn is called a calorie deficit.
You have seen the word “calorie” a million times, but what does it actually mean?
A calorie is a unit of energy, specifically, the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.
You do not need to memorise the physics. What matters is this:
Think of calories like gasoline for a car. You need enough to keep the engine running, but if you fill the tank beyond capacity, the extra fuel has nowhere to go. In your body, that “extra fuel” gets stored as fat.
Energy balance describes the relationship between:
There are three basic states:
This is maintenance. You are eating exactly what your body needs to function without gaining or losing weight.
This happens when you consistently eat more than your body burns. The extra energy is stored as fat.
This is what you need for weight loss. Your body has to pull from stored energy (fat) to make up the difference.
For weight loss, your goal is to maintain a negative energy balance consistently
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
A calorie deficit means you are regularly burning more calories than you consume.
Here is the basic math:
So:
So:
How long you maintain this deficit depends on how much weight you want to lose.
For example:
These are estimates. Real-world weight loss is not always linear. You may lose more at first, then hit plateaus, then lose again. That is normal
You can create a calorie deficit in three ways:
This is the most direct approach. By reducing portion sizes, choosing lower-calorie foods, and cutting out high-calorie extras (like sugary drinks or snacks), you can create a deficit without changing your activity level.
This means increasing your daily movement and adding structured exercise. The more you move, the more calories you burn.
Most successful weight loss programs use a combination of eating fewer calories and moving more. This approach:
Exercise offers extra benefits beyond weight loss:
Even if exercise does not create a huge calorie deficit on its own, it still plays a critical role in your overall health and weight loss success.
Your daily calorie needs depend on:
Nutrition professionals use specific equations (like the Harris-Benedict or Mifflin-St. Jeor equations) to estimate these needs, but you do not have to do the math yourself.
A calorie calculator can:
Once you know your target calorie range, you can start building a realistic plan.
That is where we come in.
At Valley Medical Weight Loss and Med Spa, we:
We also provide: Customised meal plans that fit your preferences and lifestyle
You do not have to figure out your calorie deficit alone. We make it simple, sustainable, and medically supervised.
Sustainable weight loss takes time and patience.
Most experts define healthy weight loss as:
You may lose more at first, especially if you have more weight to lose – but it is not safe or sustainable to:
If you would like structured support in creating your calorie deficit and staying accountable, visit your nearest Valley Medical Weight Loss and Med Spa location to get started.
Schedule your appointment today:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
By: The Hidden Epidemic of Sexual Health and What We Can Do
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Monday, Tuesday, Thursday, Friday: 9:00 am-4:30 pm
Saturday: 8am-1:30pm
Wednesday & Sunday: Closed
Med Spa: By appointment only