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stick to your weight loss goals

How to Stick to Your Weight Loss Goals Through the Holiday Season

Sticking to your weight loss plan is hard no matter what time of year it is–the holidays can make it even more challenging. Here’s how to overcome the temptation to throw your diet out the window and instead stick to your weight loss goals while enjoying the occasional holiday treat.

The holiday season is here and that means more than gifts, celebrations, and pretty lights. It also means it’s the time of year when we have so many of our favorite holiday treats. Whether it’s a family tradition to have a special holiday dessert or the temptation of all those holiday flavors at your favorite ice cream parlors and coffee shops–it seems like there’s more delicious food to try than ever at this time of year.

If you’re on a diet, that means that this can also be one of the most stressful times of the year. 

Quickly following Thanksgiving, which is one day of feasting, we have the whole of December with multiple holidays and more gatherings than any other time of year. That means there’s more alcohol flowing and more food for eating so you have more opportunities to slip back into your old eating habits. The stress comes in when you know you want to achieve a weight loss goal but you also want to enjoy your special holiday.

When you feel like you have to avoid your favorite foods or feel left out by turning down gatherings to make sure you stick to your diet, it’s a downer for your whole holiday season. That’s why so many people end up giving up on their diet around the holiday season.

The good news is that the holiday doesn’t have to be a stressful time if you want to lose weight. It’s possible to stay on track with your goals for the month of December and enjoy all the holiday gatherings. 

5 Tips to stick to your weight loss goals

  1. Get clear about your goals

The first and most important step for weight loss is to get very clear about what your weight loss goals are. It’s impossible to achieve your goal if you aren’t super clear on what it is.

But here’s the thing about your weight loss goals during the holiday season–they might have to be slightly different than at the other times of the year. Whether you travel or have family visiting, or just have more social gatherings to attend, you likely cannot follow the same routine you typically do. This makes it difficult to stick to your regular diet plans.

So with that in mind, it’s helpful to create short-term goals for your most busy and tempting weeks in the holiday season.

These short-term goals help you get through the day-to-day of the holiday season and help you keep the few weeks of the holiday in perspective. This is just a few weeks of the year–you don’t have to give up on your diet just because there’s more temptation at this time than others.

2. It’s okay to make slight adjustments to your diet at this time of the year

While adjusting your short-term goals for the holiday season, you can make minor changes to your diet too. Take a look at your calendar and see when you’ll be expected to attend holiday gatherings where non-diet-friendly food will be amply available. Consider what your plans with family and friends are that revolve around special meals and treats for the holiday.

To be able to both enjoy the holiday and stay on track, you can work your favorite holiday treats into your diet in moderation. Consider your regular ideal calorie intake and how you may fit your favorite holiday dessert or special meal into your plan for the week.

Remember that these adjustments are temporary. You are not defined by eating your favorite chocolate at the holiday or by having a deviating one day of the year to enjoy quality time and traditions with friends and family. The very next day, you can get right back to your typical diet for weight loss success.

3. Have a post-holiday plan for how to get back into the swing of your regular diet

Once you’ve created your smaller goals to get through the holiday season with balance and moderation, it’s important to get back to your weight loss diet quickly. It’s easy to use the holidays as a means to completely give up on your goals as many do. But it’s easier to stick with it if you have a plan to get back on track again. Here are some tips to get back to your regular diet:

  • Create a plan for how to keep away from food that’s not part of your regular diet
  • Make sure any holiday treats aren’t left in your home or within easy reach
  • Get back on your regular meal plan and schedule

4. Have a weight-loss buddy so you can hold each other accountable 

Achieving weight loss goals is easier with others. If you know that others you’re close with also want to lose weight, make plans to help each other stick to your diet goals during the holiday season. This can take form in a number of ways:

  • Agree to follow the same daily diet and track your results
  • Get together to meal prep with your weight-loss buddy to follow through on cooking what you’re supposed to according to your goals
  • Check in with each other if either of you feels tempted to deviate from your agreed-upon plan

4. Opt for making healthier versions of your favorite holiday recipes

Finally, a simple way to prevent eating too many more calories during the holiday is to adjust your favorite recipes. Look for diet-friendly options for your favorite meals and desserts that cut back on sugar, unhealthy fats, and salt. Opt to make meals with as many fruits, veggies, and other whole foods as possible. You can still enjoy delicious food while being calorie-conscious.

Even if you aren’t the one cooking, see what healthy options are on the menu for holiday dinners at restaurants. Although the temptation is always there with heavy comfort foods, almost every restaurant has smaller and more calorie-friendly options available. When in doubt, enjoy your meal out and factor those calories into the rest of your day by cutting out calories from other meals in your day to stay on target for your daily goals.

Stick to your weight loss goals and start the new year off right

As part of your post-holiday plan to achieve your weight loss goals, we’re here at Valley Medical Weight Loss to help you.

You’re more likely to achieve your weight loss goals with the support of doctors and weight loss professionals. We offer weight loss programs that fit anyone’s goals, no matter how much weight you want to lose. You can start one of our programs or try our weight loss supplements. We have options that suit any lifestyle and any goal. 

When you come in for a consultation with one of our doctors, you’ll get to discuss your health history, your lifestyle, and your ideal weight goal as they help you determine the best weight loss plan for you.

Contact your closest Valley Medical Weight Loss location today to get on the right track for 2022.

struggling to lose weight

Struggling to Lose Weight?

If you’re struggling to lose weight, work with a physician to get a weight loss plan that supports you and gets results

You’ve decided you’re ready to lose weight and improve your health. 

So you researched weight loss diets and combed the internet for all the tips and tricks to lose that weight. 

Maybe you’ve even decided to exercise three days a week to burn some extra calories.

And you start out strong, feeling super motivated for those first few days. Even for the first week. And you’re thinking—I got this. 

But all the aspects of your life that prevented you from losing weight in the first place start to get in the way again.

You’re busy and getting to the gym seems nearly impossible even three days a week.

And that busy schedule makes cooking a total drag. Seriously, who has time for this? It’s easier to eat out or buy prepackaged meals—even when you know they aren’t the best for you.

And while you’re thinking about food, what about all those favorite snacks you said you’d cut out of your diet? The temptation to indulge is always there now. Truly you want to eat all your favorite unhealthy foods more now than you did before.

Why? Because you’re hungry. Not just kind of hungry—you feel like you’re starving and it’s making you tired and irritable. 

And now that certain foods are off the table you feel like it’s harder to unwind with friends and family at the weekend when everyone loves dining out as a way to connect. So you can add isolation to the list of growing frustration.

And the next thing you know, 2.5 weeks into your attempt at losing weight, you’ve given up on the whole plan because why bother? You feel more miserable now than before.

Any of this sound familiar?

If you’ve experienced even one of these frustrations on your weight loss journey, then you know how hard it is to lose weight on your own. You know how long it can take and how many ups and downs there can be along the way.

Because barriers to losing weight are tough

Barriers like demotivation, embarrassment, or pain are deeply emotional and challenging for anyone to overcome

It’s so easy to get frustrated and feel like it’s impossible. Especially when progress comes slower than you hoped.

And it’s easy to feel alone. To feel like no one can understand how it feels to go through this journey. 

But the support you need is out there.

And it turns out that when you feel supported, you’re more likely to lose the weight you want.

This is why working with a physician for weight loss is the best investment you make to get results.

Because with a physician you find more than injections, weight loss supplements, and meal plans. 

What you get is a team dedicated to your success. Dedicated to helping you become the healthiest and happiest version of yourself. With the support you need every step of the way.

So how does physician-led weight loss support you?

1. Weekly Check-ins

If you’ve tried losing weight on your own, you know how easy it is to get off track.

Whatever you’re facing, a physician gives you strategies to help and even creates a plan that gets around those difficulties.

So when you go to a weight loss center for a weight loss plan, you set yourself up for success by getting a support network.

You get weekly check-ins so you don’t feel isolated as you go through your weight loss journey.

These weekly check-ins help you stay accountable and give you the chance to check in with a physician for support and advice. And this support is hugely influential for successfully losing the weight you want.

Plus a physician will remind you to celebrate even the smallest loss. And cheer you on as you stay consistent with your plan.

2. Personalized Meal Plans

There are three major struggles with dieting:

  1. You give up moments of joy from eating your favorite foods.
  2. Finding time to make the healthy foods you need
  3. Getting the right food for complete nutrition

While working with a physician means you’ll likely still forgo some of your favorite junk foods on a regular basis, they can help you with the second and third roadblock.

When you work with a doctor, you get the best advice about eating for your needs and lifestyle. They give you realistic ways of finding time to prepare food in your busy schedule.

They’re also experts at setting you up on a diet to lose weight and still get all your nutritional needs.

As humans, we all have certain essential nutrients we must get from our food.

But depending on personal nuances in your biology, you might need to cut certain foods out of your diet and emphasize others.

If you’ve already tried before, you know revamping your diet is no easy task. Largely because there’s so much information about diet out there that it’s hard to know what’s right and what’s wrong.

It’s easy to be unsure what the diet is for you.

When you work with a physician to lose weight, you get a personalized meal plan that’s backed by evidence and produces results. 

3. Personalized Exercise Routines

Believe it or not, there’s no one “right” way to exercise.

While you’ll hear people who do every type of exercise say their way is the best way, the truth is this: the recommendation for exercise according to the Department of Health and Human Services is 150 minutes of moderate-intensity exercise per week.

It doesn’t specify what this exercise must be.

The most important thing is finding something you love doing and doing it any 3 days a week that work best for you.

You can swim, walk, jog, lift weights, play basketball, hike, or do yoga. 

But if you’re struggling to find an exercise activity that you enjoy and want professional guidance, your team at a weight loss center can set you up with a workout plan

That way you don’t have to wonder how you should exercise. And you don’t have to spend time planning your workout routines either.

At Valley Medical Weight Loss Center We Help You Stick To Your Weight Loss Program 

You care about your health and you want to live the best life you possibly can.

We are here to support you and make losing weight easier than if you go it alone.

Our weight loss plans that give you dedicated support are something we’re proud to provide at Valley Medical Weight Loss Center.

We know you’re capable of losing weight. You just need the right tools and the right plan for you. 

So we give you everything you need to get you the results you want.

We offer a Weekly Weight Loss Plan with weekly check-ins, a meal plan, and supplements that get you the results you want.

And we provide a Premier Weight Loss Plan with all the check-ins and benefits of the Weekly Plan plus an exercise routine and our app with more meal ideas and other weight loss tools.

Both of our weight loss plans give you time with a physician every week to hold you accountable and support you on this journey.

Schedule an appointment to start your weight loss journey with us.


  1. Brody, Barbara. “12 Common Obstacles to Losing Weight.” Openfit, 29 Aug. 2020, www.openfit.com/how-to-overcome-the-12-most-common-weight-loss-obstacles.
  2. Lemstra, Mark, et al. “Weight Loss Intervention Adherence and Factors Promoting Adherence: a Meta-Analysis.” Patient Preference and Adherence, Dove Medical Press, 12 Aug. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4990387/.
  3. Secretary, HHS Office of the, and Fitness & Nutrition President’s Council on Sports. “Physical Activity Guidelines for Americans.” HHS.gov, US Department of Health and Human Services, 1 Feb. 2019, www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html

Weight Loss in Scottsdale – Indoor Activities to Help You Lose

Fitness ClassesThe weather in Scottsdale is often too hot to get outside and go for a run or play a game of basketball. Luckily, Scottsdale is filled with venues and activities that can be performed indoors while still helping you to lose weight.

Indoor Court Sports

When looking for weight loss Scottsdale activities, one of the most accessible options are games like basketball, volleyball and other activities played on an indoor sports court. Most of these activities provide varying levels of cardiovascular workout while encouraging a little bit of healthy competition at the same time.

Fitness Classes

Fitness classes are a great way to try out new exercise trends that can help you lose weight. If you’re looking for something more traditional, there are other options ranging from spinning to yoga classes. Most facilities offer various classes throughout the day allowing you to more easily fit exercise into your busy schedule.

Indoor Tracks

Just because it’s too hot to run outdoors doesn’t mean you can’t get your regular run in. Indoor running tracks allow you to walk, jog or run on a more realistic surface than your typical treadmill.

Indoor Climbing Walls

For an incredible upper body workout, consider spending a few hours on an indoor climbing wall. Climbing uses the natural resistance of your body weight and gravity to work out your muscles, especially your arms, chest, shoulders, back and core.

Paintball and Laser Quest

If you enjoy playing video games, consider more active activities like paintball or laser quest. Running through the obstacle course, squatting and evading detection all help you burn calories while having fun at the same time.

Beyond keeping you out of the hot Scottsdale sun, these indoor activities provide accessible aerobic and even strength training exercises without you even realizing you’re exercising. When exercise is fun, you’ll be more likely to do it more often. If you’re looking for more weight loss Scottsdale activities and the heat isn’t too strong, you can also try hiking in Scottsdale.

Image by : Familymwr


Boost Your Immune System with These Foods

You already know to wash your hands after greeting someone with the sniffles, and your purse is stocked with a supply of antibacterial hand sanitizer, but you still get sick from time to time. What are you missing?

While practicing good hygiene and avoiding sick people can certainly help you avoid getting a cold or the flu, so can changing your diet. Certain foods and beverages can give your immune system a power boost that can keep you healthier and less susceptible to infections (on top of helping you to lose weight).

To start protecting your health today, make these foods part of your regular diet:

Chamomile Tea

This isn’t just a go-to beverage when you are already feeling sick; drinking it when you are healthy can actually keep you feeling great. Drinking five cups of the tea a day can boost the levels of polyphenols in your blood. These plant-based compounds increase antibacterial activity, helping you ward off infections.

You don’t have to drink your tea hot. Try cooling down on a hot Arizona afternoon with a tall glass of iced chamomile tea garnished with slices of lemon for a no calorierefresher that will help you lose weight.


These tasty morsels are loaded with polysaccharides, compounds that are essential to immune system health, and they also help your body create cytokines, cells that are responsible for battling infections. Although all mushrooms have these compounds and benefits, your best bets are reishi, shiitake, and maitake varieties.

Whey Protein

Give your morning smoothie (and your immune system!) a boost with a scoop of whey protein powder. Whey is a great source of cysteine, an amino acid that changes to an antioxidant called glutathione in the body. The antioxidant protects your cells from viral and bacterial infections. If you don’t like smoothies, reach for yogurt – the clear liquid that sits on top of it is pure whey protein. Instead of pouring it down the sink, stir it back into your yogurt for an immune-boosting breakfast or snack.


Also loaded with antioxidants, tomatoes help protect white blood cells from damages caused by free radicals. Try eating cherry tomatoes as a healthy snack, filling an omelet with chopped slices or sipping on real tomato juice throughout the day to get your fix and improve your health.

Garlic and Onions

These flavorful foods do more than just add zing to your favorite dishes; they also contain many different compounds that boost immunity and have antiseptic properties.

If looking to either build stronger immune function or lose weight then consider Valley Medical Weight Loss. We can point out more foods to help you control your weight and put you on a specialized food plan tailored to your own physical needs.

Image by : Serge Bertasius