Everything You Need to Know About the O-Shot and M-Shot
By: The Hidden Epidemic of Sexual Health and What We Can Do
Tempe 480.968.5673
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Tempe 480.968.5673
Glendale 602.374.3374
Phoenix 602.441.3305
Chandler480.447.1165
By: You ate a cookie. Or maybe you skipped your workout. Or perhaps you had a second helping at dinner when you promised yourself you wouldn’t. And now? You’re beating yourself up. The negative self-talk starts: “I have no willpower.” “I’m never going to lose this weight.” “I’m a failure.”
You ate a cookie. Or maybe you skipped your workout. Or perhaps you had a second helping at dinner when you promised yourself you wouldn’t.
And now? You’re beating yourself up. The negative self-talk starts: “I have no willpower.” “I’m never going to lose this weight.” “I’m a failure.”
Here’s the truth: You would never speak to your best friend, your sister, or your child the way you speak to yourself. So why is it okay to treat yourself that way?
The answer is simple: it’s not. And if you want to lose weight and keep it off, learning to practice self-compassion isn’t just nice to have; it’s essential.
Research shows that self-criticism sabotages weight loss, while self-compassion leads to sustainable habit change, better motivation, and long-term success. Let’s explore why being kind to yourself is one of the most powerful tools in your weight loss journey.
Most of us were raised to believe that being hard on ourselves is motivating. We think that if we criticize ourselves enough, we’ll finally change. But science tells a different story.
When you beat yourself up after eating something “off plan,” your brain interprets that self-criticism as a threat. This triggers stress hormones like cortisol, which increase cravings for high-calorie comfort foods.
The result? You feel bad, so you eat more to soothe those feelings, which makes you feel worse, which leads to more eating. It’s a vicious cycle that keeps you stuck.
When you tell yourself you’re a failure, your brain believes it. Why would you keep trying if you’ve already decided you can’t succeed?
Self-criticism drains motivation, lowers self-esteem, and makes it harder to stick to healthy habits. You start to feel hopeless, and hopelessness is the enemy of change.
“I ate one cookie, so I might as well eat the whole box.”I missed my workout today, so this whole week is ruined.”I gained two pounds, so clearly nothing is working.”
Sound familiar? This is all-or-nothing thinking, and it’s a direct result of perfectionism and self-criticism. When you demand perfection from yourself, any small slip feels like total failure.
Self-compassion is not about making excuses or giving up on your goals. It’s about treating yourself with the same kindness, understanding, and support you would offer a loved one.
Research from the University of Texas at Austin found that people who practice self-compassion are more likely to:
When you speak kindly to yourself, you reinforce the belief that you are worthy of care, health, and happiness. This sense of worthiness translates into motivation and enthusiasm for taking care of yourself.
You start to see healthy eating and exercise not as punishment for being “bad,” but as acts of self-care for someone you value (you).
You don’t have to wait until you reach your goal weight to accept yourself. In fact, accepting yourself now, exactly as you are, makes it easier to change.
When you accept where you are without judgment, you remove the emotional resistance that keeps you stuck. You can acknowledge that you’re not where you want to be yet, while still treating yourself with respect and kindness.
Emotional eating is often driven by negative emotions like shame, guilt, and self-loathing. When you practice self-compassion, you reduce those negative emotions, which reduces the urge to soothe yourself with food.
Instead of eating to numb your feelings, you learn to process them in healthier ways.
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.
Self-compassion is a skill, not a personality trait. Like any skill, it takes practice. Here are practical strategies to help you build self-compassion and transform your relationship with yourself.
The next time you catch yourself engaging in negative self-talk, pause and ask yourself:
“Would I say this to my best friend?”
If the answer is no, reframe your thoughts. Instead of:
Words matter. When you use words like “cheat,” “bad,” “good,” or “guilt,” you attach moral judgment to food and eating.
Instead, use neutral language:
Food is not a moral issue. You are not good or bad based on what you eat.
You don’t have to be perfect to be successful. In fact, perfection is impossible, and striving for it will only lead to frustration.
Instead, focus on progress:
Every small step forward deserves recognition and celebration.
Most people only celebrate big milestones (like losing 20 pounds), but small victories are just as important.
Celebrate when you:
These small wins add up to major lifestyle changes over time.
Everyone has triggers and vulnerable moments. Recognizing yours doesn’t make you weak; it makes you self-aware.
Common vulnerabilities include:
Once you identify your triggers, you can create a plan to navigate them without self-sabotage.
Instead of reaching for food when you’re stressed, try:
Mindfulness is the practice of being present without judgment. When combined with self-compassion, it becomes a powerful tool for weight loss.
Try this simple exercise:
When you notice negative self-talk, pause and:
Mindfulness is the practice of being present without judgment. When combined with self-compassion, it becomes a powerful tool for weight loss.
Try this simple exercise:
When you notice negative self-talk, pause and:
This simple practice can interrupt the shame-binge cycle and help you respond to setbacks with compassion instead of criticism.
Weight loss is not linear. You will have good days and challenging days. That’s normal.
Replace all-or-nothing thinking with flexible thinking:
One meal, one day, or one week does not define your journey.
Self-compassion isn’t just a feel-good concept. It’s backed by solid research.
A 2014 study published in the journal Appetite found that people who practiced self-compassion were less likely to engage in emotional eating and more likely to make healthier food choices.
Research from the University of Waterloo found that self-compassion was a stronger predictor of long-term weight maintenance than self-control or willpower.
A study in Psychoneuroendocrinology found that self-compassion lowers cortisol levels (the stress hormone), which can reduce cravings and improve metabolic health.
The takeaway? Being kind to yourself isn’t just nice, it’s scientifically proven to support weight loss and long-term health.
At Valley Medical Weight Loss, we believe that sustainable weight loss requires more than just a meal plan and exercise routine. It requires support, encouragement, and a judgment-free environment where you feel valued and understood.
Compassionate, Judgment-Free Care Our team treats every patient with respect, kindness, and understanding. We’re here to support you, not judge you.
Personalized Programs We create tailored weight loss plans that fit your lifestyle, preferences, and goals. No cookie-cutter diets here.
Weekly Check-Ins: Regular check-ins keep you accountable, motivated, and supported. We celebrate your wins and help you navigate challenges.
Expert Guidance Our physicians and staff provide evidence-based advice and strategies to help you succeed.
A Safe Space to Share. We understand that weight loss is emotional. Our team is here to listen, support, and encourage you every step of the way.
Affirmations can help rewire negative thought patterns and build self-compassion. Try repeating these daily:
If you find that negative self-talk, shame, or guilt is overwhelming and interfering with your daily life, it may be helpful to seek support from a mental health professional.
Therapy, especially cognitive-behavioral therapy (CBT) or acceptance and commitment therapy (ACT), can help you develop healthier thought patterns and build self-compassion.
At Valley Medical Weight Loss, we’re here to support your physical and emotional well-being. If you need additional resources, we’re happy to provide referrals.
Weight loss is hard enough without adding self-criticism to the mix. By practicing self-compassion, you can transform your relationship with yourself, build sustainable habits, and achieve lasting results.
Remember: You are worthy of kindness, especially from yourself.
Visit Valley Medical Weight Loss
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
General Disclaimer: The information on this website is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting a weight loss program.
Program Disclaimer: Valley Medical Weight Loss does not guarantee outcomes. Programs are medically supervised, but results vary by individual. All treatments require evaluation and prescription by a licensed provider.
Valley Medical Weight Loss has been serving the Phoenix area for over 15 years, helping patients achieve sustainable weight loss and optimal health through evidence-based, physician-supervised programs. With over 80,000 successful transformations, we understand what it takes to lose weight and keep it off.
We believe that lasting weight loss requires compassion, support, and personalized care. Our team is here to walk beside you every step of the way. We’re proud to serve Phoenix, Tempe, Glendale, Chandler, and surrounding communities.
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
You ate a cookie. Or maybe you skipped your workout. Or perhaps you had a second helping at dinner when you promised yourself you wouldn’t.
And now? You’re beating yourself up. The negative self-talk starts: “I have no willpower.” “I’m never going to lose this weight.” “I’m a failure.”
Here’s the truth: You would never speak to your best friend, your sister, or your child the way you speak to yourself. So why is it okay to treat yourself that way?
The answer is simple: it’s not. And if you want to lose weight and keep it off, learning to practice self-compassion isn’t just nice to have; it’s essential.
Research shows that self-criticism sabotages weight loss, while self-compassion leads to sustainable habit change, better motivation, and long-term success. Let’s explore why being kind to yourself is one of the most powerful tools in your weight loss journey.
Most of us were raised to believe that being hard on ourselves is motivating. We think that if we criticize ourselves enough, we’ll finally change. But science tells a different story.
When you beat yourself up after eating something “off plan,” your brain interprets that self-criticism as a threat. This triggers stress hormones like cortisol, which increase cravings for high-calorie comfort foods.
The result? You feel bad, so you eat more to soothe those feelings, which makes you feel worse, which leads to more eating. It’s a vicious cycle that keeps you stuck.
When you tell yourself you’re a failure, your brain believes it. Why would you keep trying if you’ve already decided you can’t succeed?
Self-criticism drains motivation, lowers self-esteem, and makes it harder to stick to healthy habits. You start to feel hopeless, and hopelessness is the enemy of change.
“I ate one cookie, so I might as well eat the whole box.”I missed my workout today, so this whole week is ruined.”I gained two pounds, so clearly nothing is working.”
Sound familiar? This is all-or-nothing thinking, and it’s a direct result of perfectionism and self-criticism. When you demand perfection from yourself, any small slip feels like total failure.
Self-compassion is not about making excuses or giving up on your goals. It’s about treating yourself with the same kindness, understanding, and support you would offer a loved one.
Research from the University of Texas at Austin found that people who practice self-compassion are more likely to:
When you speak kindly to yourself, you reinforce the belief that you are worthy of care, health, and happiness. This sense of worthiness translates into motivation and enthusiasm for taking care of yourself.
You start to see healthy eating and exercise not as punishment for being “bad,” but as acts of self-care for someone you value (you).
You don’t have to wait until you reach your goal weight to accept yourself. In fact, accepting yourself now, exactly as you are, makes it easier to change.
When you accept where you are without judgment, you remove the emotional resistance that keeps you stuck. You can acknowledge that you’re not where you want to be yet, while still treating yourself with respect and kindness.
Emotional eating is often driven by negative emotions like shame, guilt, and self-loathing. When you practice self-compassion, you reduce those negative emotions, which reduces the urge to soothe yourself with food.
Instead of eating to numb your feelings, you learn to process them in healthier ways.
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.
Self-compassion is a skill, not a personality trait. Like any skill, it takes practice. Here are practical strategies to help you build self-compassion and transform your relationship with yourself.
The next time you catch yourself engaging in negative self-talk, pause and ask yourself:
“Would I say this to my best friend?”
If the answer is no, reframe your thoughts. Instead of:
Words matter. When you use words like “cheat,” “bad,” “good,” or “guilt,” you attach moral judgment to food and eating.
Instead, use neutral language:
Food is not a moral issue. You are not good or bad based on what you eat.
You don’t have to be perfect to be successful. In fact, perfection is impossible, and striving for it will only lead to frustration.
Instead, focus on progress:
Every small step forward deserves recognition and celebration.
Most people only celebrate big milestones (like losing 20 pounds), but small victories are just as important.
Celebrate when you:
These small wins add up to major lifestyle changes over time.
Everyone has triggers and vulnerable moments. Recognizing yours doesn’t make you weak; it makes you self-aware.
Common vulnerabilities include:
Once you identify your triggers, you can create a plan to navigate them without self-sabotage.
Instead of reaching for food when you’re stressed, try:
Mindfulness is the practice of being present without judgment. When combined with self-compassion, it becomes a powerful tool for weight loss.
Try this simple exercise:
When you notice negative self-talk, pause and:
Mindfulness is the practice of being present without judgment. When combined with self-compassion, it becomes a powerful tool for weight loss.
Try this simple exercise:
When you notice negative self-talk, pause and:
This simple practice can interrupt the shame-binge cycle and help you respond to setbacks with compassion instead of criticism.
Weight loss is not linear. You will have good days and challenging days. That’s normal.
Replace all-or-nothing thinking with flexible thinking:
One meal, one day, or one week does not define your journey.
Self-compassion isn’t just a feel-good concept. It’s backed by solid research.
A 2014 study published in the journal Appetite found that people who practiced self-compassion were less likely to engage in emotional eating and more likely to make healthier food choices.
Research from the University of Waterloo found that self-compassion was a stronger predictor of long-term weight maintenance than self-control or willpower.
A study in Psychoneuroendocrinology found that self-compassion lowers cortisol levels (the stress hormone), which can reduce cravings and improve metabolic health.
The takeaway? Being kind to yourself isn’t just nice, it’s scientifically proven to support weight loss and long-term health.
At Valley Medical Weight Loss, we believe that sustainable weight loss requires more than just a meal plan and exercise routine. It requires support, encouragement, and a judgment-free environment where you feel valued and understood.
Compassionate, Judgment-Free Care Our team treats every patient with respect, kindness, and understanding. We’re here to support you, not judge you.
Personalized Programs We create tailored weight loss plans that fit your lifestyle, preferences, and goals. No cookie-cutter diets here.
Weekly Check-Ins: Regular check-ins keep you accountable, motivated, and supported. We celebrate your wins and help you navigate challenges.
Expert Guidance Our physicians and staff provide evidence-based advice and strategies to help you succeed.
A Safe Space to Share. We understand that weight loss is emotional. Our team is here to listen, support, and encourage you every step of the way.
Affirmations can help rewire negative thought patterns and build self-compassion. Try repeating these daily:
If you find that negative self-talk, shame, or guilt is overwhelming and interfering with your daily life, it may be helpful to seek support from a mental health professional.
Therapy, especially cognitive-behavioral therapy (CBT) or acceptance and commitment therapy (ACT), can help you develop healthier thought patterns and build self-compassion.
At Valley Medical Weight Loss, we’re here to support your physical and emotional well-being. If you need additional resources, we’re happy to provide referrals.
Weight loss is hard enough without adding self-criticism to the mix. By practicing self-compassion, you can transform your relationship with yourself, build sustainable habits, and achieve lasting results.
Remember: You are worthy of kindness, especially from yourself.
Visit Valley Medical Weight Loss
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
General Disclaimer: The information on this website is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting a weight loss program.
Program Disclaimer: Valley Medical Weight Loss does not guarantee outcomes. Programs are medically supervised, but results vary by individual. All treatments require evaluation and prescription by a licensed provider.
Valley Medical Weight Loss has been serving the Phoenix area for over 15 years, helping patients achieve sustainable weight loss and optimal health through evidence-based, physician-supervised programs. With over 80,000 successful transformations, we understand what it takes to lose weight and keep it off.
We believe that lasting weight loss requires compassion, support, and personalized care. Our team is here to walk beside you every step of the way. We’re proud to serve Phoenix, Tempe, Glendale, Chandler, and surrounding communities.
By: The Hidden Epidemic of Sexual Health and What We Can Do
By: Health and wellness technology has exploded in recent years. From smartwatches
How to Stay Motivated with Slow Weight Loss By: You’re doing everything
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