Tag Archives: weight loss diet

weight loss treadmill

Make Your Weight Loss Resolution a Success this Year

If it’s your goal to lose weight this year, here are some of the best tips to help you stick to your New Year’s weight loss resolution.

We go into every year feeling hopeful about what we can accomplish. We always want the next year to be different than the one before in some way. Especially this year. We’re all ready to leave 2020 behind for better times. And millions of Americans are preparing by making resolutions for next year.

If your resolution for 2021 is to finally stick to that new diet plan and hit your weight loss goals, then it’s time to get a strategy in place.

Because without a plan, you’re bound to end up with the results that many of us who have made a weight loss resolution are familiar with—after only a month, or sometimes just a few weeks into the new year, you fall back into your regular habits. You get distracted. Real life gets in the way. And those diet and weight loss plans for 2021 are just a dream from another time.

And as the year unfolds, you don’t make nearly as much progress as you’d hoped. 

So how do you get over this cycle of starting and stopping? How can you stick to your weight loss goals this time around?

Let’s get into how to make resolutions you can actually stick to. Plus, some mindset tips to help you get through the inevitable tough times you’ll face achieving your goals.

What makes a good weight loss resolution?

While the heart and desire you put into your resolution at the start are admirable, not all New Year’s resolutions are created equal. 

Some resolutions are so grand and unwieldy that there’s no way it can be accomplished in a year.

Others just aren’t specific enough. And it makes it hard for you to focus on taking all the steps to get where you want. 

So what do you need to make your New Year’s weight loss resolution a tangible goal that you can actually achieve in time?

A big goal with small steps

Losing weight is a big goal. It’s challenging, requires determination, consistency, and often saying “no” to things you enjoy.

This is why a plan to take you from where you are now to where you want to be is essential. It’s the piece that can’t be overlooked as you think about losing weight in the new year.

When you decide you want to lose weight, you need to break that goal down into steps or chunks of time. 

The reason is that just saying you want to lose weight is too big and unwieldy of a goal. The bigger a goal is, the more difficult it is to accomplish it. It also means it’ll take more time to get where you want to be. And it’s easy to get frustrated when you don’t lose weight as fast as you expect.

To avoid that frustration, you want to break down the steps that will take you from where you start to where you want to end

Start by creating a plan you can follow for 2–3 weeks at a time, with a goal to lose a certain amount of weight. Within each week’s plans, you’ll break down your diet and exercise plan. There should be at least one goal you know for certain you can accomplish in that amount of time. So that way you always have something to celebrate and keep your motivation up.

Once you’ve reached the end of the 2–3 weeks, then you observe where you are, celebrate the progress you made, and tweak your plan for the next 2–3 weeks to reach your next target.

The point of all these smaller chunks of time is to hit important progress points on your way to reaching your ultimate goal. That means celebrating the 2.5 pounds you lose every two weeks in addition to the 10 pounds you lose after two months. Even if you can’t see the progress, it’s still worth celebrating.

Strategies to help you stick to your resolutions

So now that you have a plan in place you’re ready to go. But that doesn’t mean it’s all smooth sailing from here.

You will to face challenges achieving your weight loss goals. You always have in the past, and you very likely will in the future.

So how can you make facing challenges easier this time?

Set yourself up for success by building in reminders and rewards to keep you on track.

Embrace slow and steady progress

Lifestyle changes take time to stick. It’s easy to get overwhelmed and feel off-center when you change aspects of your life as ingrained as your diet. And when the results don’t show up overnight, you’re more likely to revert to the old habits that feel more convenient and comfortable to you.

Remember that the weight you want to lose didn’t just show up overnight. It took time. That means it will take time for you to lose that weight too.

So when you haven’t lost all the weight you imagined after one month of diet and exercise, but you have seen some progress remember to trust the process! You will hit your goal, it just takes time.

Reward

Everyone loves a reward. 

And if you’re tackling the challenge of weight loss, then you deserve rewards. So build in a time each week you know you’ll reward yourself for sticking to your plan.

This might be a cheat meal on Saturday night. A time where you get one hour to have your favorite meal. Or maybe you enjoy a glass or two of your favorite wine. And once that hour is done, no more eating or drinking outside of your meal plan for the next week. 

Another ideal time to reward yourself is when you hit an important milestone. Like when you lose the 10, 15, and 20 pounds that you worked so hard to lose.

But the truth is, the reward is just something extra to boost your motivation at the beginning

As you keep going in your weight loss plan, you see how amazing you feel with a good diet and regular exercise. And that alone will be enough motivation to keep going!

Gratitude

Remember that bullying yourself into losing weight isn’t how you change your life.

Feeling shame about your body won’t help you lose weight.

Embracing a healthy and fit lifestyle is far easier when you enjoy the process. 

So remember to be grateful for everything your body does for you already. And feel the gratitude as you get through each day of eating healthy and exercise. Be grateful that you are capable of change, and trust that if you keep making progress that 

Feeling grateful and hopeful about your ability to lose weight will help you see your goals through to the end.

Daily reminder

Write down exactly what you want to achieve. And look at it every single day. Some days you won’t need it. But on the days your motivation is weak, you’ll be grateful that reminder is there.

And when you feel the temptation for unhealthy snacks, remind yourself how wretched you felt when you lived on unhealthy foods. It won’t take long into a healthy diet for you to notice how much better healthy food makes you feel.

Get assistance from professionals who are ready to help you make your weight loss resolution a reality

It’s far easier to lose weight when you aren’t trying to do it alone.

At Valley Medical Weight loss we have professionals to help you create a weight loss plan that actually works. And we offer ongoing check-ins with experts when you need someone to hold you accountable to stick with your plan.

Start 2021 off right by investing in your health, yourself, and your future. We’ll help you create a weight loss plan that works and lets you enjoy the process of losing weight.

Reach out to one of our locations to set up a time to meet with one of our experts. 

hCG diet rules

What Can I Eat on the hCG Diet?

Now that you have a background on what the hCG diet is and how it works, your next question is probably, “what can I eat on the hCG diet?”

Even though your daily calories and pretty low in the early stages, there are still a lot of foods you can choose from.

 

Breakfast on the hCG Diet

Skipping breakfast is a big part of the hCG diet. This not only helps you save calories, but it offers all the benefits of intermittent fasting (although the hCG diet was popular way before fasting was a trending topic).

When you wake up, you can have as much black coffee or tea as you’d like. You’ll have to skip the sugar, but you can use stevia in its place. As for milk, you’re allowed one tablespoon in a 24 hour period, so you’ll have to divide that up between the coffee and tea you drink.

hCG-Approved Lunch and Dinner

Your lunch and dinner meals provide around 250 calories each and are built off the same template. You’ll start with 150 grams (or about 5.3 ounces) of lean meat. You can choose from:

  • Organic grass-fed beef or veal
  • Organic skinless chicken breast
  • Wild sea bass
  • Flounder
  • Halibut
  • Cod
  • Lobster
  • Crab
  • Shrimp

After you’ve chosen your meat, you choose a handful of one of the following vegetables:

  • Spinach
  • Swiss chard
  • Beet greens
  • Lettuce (any kind)
  • Cabbage
  • Tomatoes
  • Celery
  • Fennel
  • Onions
  • Red radishes
  • Cucumbers
  • Asparagus

To finish your meal, you can add one grissino-style breadstick or one piece of melba toast and a medium apple, a small handful of strawberries, or a grapefruit.

Other hCG Diet Rules

Now that we’ve answered the question, “what can I eat on the hCG diet?”, there are some other basic rules and guidelines that you should follow for best results.

  • Don’t make the same lunch and dinner in the same day. Varying your food choices helps optimize your nutrient intake since different types of foods have different vitamins and minerals. If you have chicken and spinach for lunch, opt for beef and cabbage for dinner.
  • Only use dry cooking methods like grilling or baking for meat. Don’t add any fats or oils.
  • You can eat vegetables raw or steam, grill, or lightly boil them. As with the meats, don’t add any fats or oils.
  • You can use unlimited amounts of fresh herbs, sea salt, apple cider vinegar, and/or liquid aminos to flavor your food.
  • Drink at least 64 ounces of filtered water daily.
  • Include green tea and oolong tea whenever possible (this doesn’t count toward your water intake).
  • You can drink the juice from one lemon daily.
  • If you include fruit with your meals, make sure it’s organic.
  • Use a scale to weigh your food and use gram measurements, which are more accurate.
  • Weigh your food raw.

If you feel confident about the hCG diet and you’re ready for some recipes, send us an email at info@vmweightloss.com with ‘hCG” in the subject line. We’d be happy to send you a list of hCG-friendly recipes that we’ve compiled for our clients!

hCG diet

The hCG diet: A Powerful Weight Loss Tool

The hCG diet is one of our most popular weight loss plans—and for good reason. On average, our clients lose 0.5 to 3 pounds per day* following the plan. And the best part? They don’t feel hungry.

That’s because hCG—a hormone that’s the foundation of the plan—helps control hunger while also making it easier for you to lose weight. You may have heard conflicting views and opinions about the hCG diet, so let’s dive in to what it’s all about to clear some of that up.

What is hCG?

hCG injections are a major component of the hCG diet, so it’s helpful to have an understanding of what hCG is and how it works.

hCG stands for human chorionic gonadotropin, which is a hormone that rises significantly during pregnancy. While the main function of hCG is to help the body support a growing baby, in 1954, a British doctor named Albert Simeons found that hCG in supplemental form may help with weight loss, too.

That’s because hCG can help boost your metabolism and control your hunger while you’re following a low-calorie diet.

The hCG Diet Breakdown

A standard hCG diet plan is divided into three phases: a loading phase, a weight loss phase, and a maintenance phase.

 

The loading phase is designed to ease the body into calorie restriction. During the loading phase, which lasts two days, you follow a high-fat, high-calorie diet, similar to a keto-style plan. You’ll also start hCG injections during this time.

The next phase, the weight loss phase, is when you’ll do the bulk of the work. During this phase, you’ll stick to a 500 to 800 calorie diet. These calories are divided between two meals—lunch and dinner. This phase lasts up to six weeks, depending on how much weight you’d like to lose.

Once you’ve hit your weight loss goals, you move on to the last phase—the maintenance phase. During this phase, you’ll slowly increase the amount of calories you eat, while also scaling back on your hCG injections. The goal is to transition to a more sustainable lifetime diet, which will include around 1,200 to 1,500 daily calories.

HCG Diet versus Low-Calorie Diet

You can still lose weight following a low-calorie diet without hCG injections, but there’s benefits of adding the hormone to your plan.

hCG targets fat deposits directly, so instead of losing lean muscle and fat (like you do with low-calorie diets), you lose mostly fat. In other words, the hCG diet reshapes your body and helps you retain your muscle structure.

The hCG injections also help control hunger and fatigue, which makes it easier to stick to the plan so that you can reach your goals.

Why hCG Injections?

hCG is a protein, so when you take it by mouth, your digestive system immediately starts to break it down. This breakdown renders the hCG inactive by the time it reaches your bloodstream. That’s why the hCG that’s in capsules, tablets, or drops has a minimal effect on your body.

On the other hand, injections bypass the digestive system so that the hCG remains intact and can start its work on your fat almost immediately.

A Word of Caution

You should not take hCG if you’re pregnant or nursing. Even in healthy individuals, it’s possible that there may be some side effects. Possible side effects include

  • Nausea
  • Fatigue
  • Hair Loss
  • Dry hair
  • Acne
  • Sudden mood swings
  • Rash

Some women have also experienced menstrual changes while taking HCG. In most cases, a normal menstrual cycle returns as soon as the program is over. Men most commonly develop an enlarged prostate and a more apparent outlining of the breasts.

Disclaimer: HCG is a drug which has not been approved by the food and drug administration as safe and effective in the treatment of obesity or weight control. There is no substantial evidence that HCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restrictive diets.

*As with any weight loss program, there are no guarantees for individual weight loss. Information provided herein is based on historical research, studies, and results from the many thousands of former HCG (human chorionic gonadotropin) weight loss clients. Individual success is dependent upon a variety of factors.

paleo

Getting Familiar with the Paleo Diet

Interest in the Paleo diet is on the rise. Practically everywhere you look, there’s Paleo this and Paleo that. Facebook has been inundated with Paleo recipes – and they look darn good! – but is there any merit to the diet (or lifestyle, rather)? Should you cut out entire food groups to drop the excess weight and reach optimal health? We’ll break down the good and the bad of the diet to help you decide if it’s right for you.

What’s This All About?

Before we get into the good, the bad, and the ugly, we thought it would make sense to describe the philosophy behind the Paleo diet. The diet is based on the theory that you should only be eating what your ancestors were eating in the Paleolithic era before the Industrial Revolution and the ability to process foods. In order to eat, these ancestors had to go out and literally hunt and/or gather their food. Proponents of the Paleo diet say that the human body was only designed to eat and process the foods that we could hunt and gather, not the foods that are made in a lab by man. So here’s the diet breakdown:

What You Can Eat

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Nuts/Seeds
  • Fruits
  • Vegetables
  • Healthy Fats
  • Raw Honey/Pure Maple Syrup

What You Can’t Eat

  • Grains (Wheat, Oats, Barley, Rye, Quinoa, Couscous, Amaranth, Millet, CORN)
  • Dairy (milk, cheese, ice cream, butter)
  • Legumes (Soy, Peanuts, Chickpeas, Beans)
  • Alcohol
  • Refined or Artificial Sweeteners

The Good

In addition to focusing on fresh, whole foods, the Paleo diet also focuses on getting the highest quality foods you can – grass-fed meats, organic produce, etc. It’s about getting back to nature and trying to eat sustainably, and we think that’s great.

The Bad

The diet can be very meat heavy and since there are no real rules about how much you should – or shouldn’t eat – some people tend to misinterpret the guidelines. While we agree that meat can be part of a healthy diet, it shouldn’t take the place of veggies and other healthy foods. The diet also eliminates several food groups. While we think that you could still meet your nutrient needs without these food groups, as long as you’re eating a variety of different foods, it’s just not sustainable for most (especially vegetarians/vegans).

Something to Note

The Paleo diet isn’t a specific diet plan; it’s more of a template. Some people decide to eat dairy products or legumes, for instance, while still following a basic Paleo template. We’re big fans of finding what works for you, so if you want to try the Paleo diet, work with it to make it your own. One thing we can certainly agree on is that you should be eating as many fresh, whole foods as possible and refined sugar and processed foods shouldn’t be a regular part of any diet.

VM cake

The Three Bite Rule: Indulging While Losing Weight

Take a minute to sit and think about this for a second. When you eat something – whether it’s a piece of cake, a slice of pizza, or some cheese and crackers – which bite or bites taste the best? Is it the 24th bite? The 100th bite? The 4th slice of pizza? No. Usually, it’s the first bite. Maybe even the first, second, and third. Yet, when we decide to treat ourselves, we tend to completely overdo it.

Instead of lightly giving in to temptations and cravings, we dive in headfirst until we’re surrounded by an empty bag of chips or a whole sleeve of cookies gone, even though we’re probably not enjoying every bite like we should be. At Valley Medical, we’re all about moderation and allowing a treat here or there and we’re going to share a method that works well for us and many of our clients. It’s called “the three bite rule”.

The rule is simple. If you decide to eat something that’s off your diet plan, eat only three bites. Savor each bite. Chew slowly. Turn off all distractions around you and pay attention to how delicious each bite is. You’ll notice that when you take the time to slow down and eat mindfully, your cravings are satisfied more easily than if you were eat distractedly. The first bite is usually the most delicious. The second bite is also good, but it doesn’t have that “mmmm” factor that the first bite has. By the third bite, you’ve already experienced the flavor and the excitement starts to decline.

Now let’s clarify something here, we’re not saying to do this all day. Calories still add up and if you’re having three bites of this here and three bites of that there, it could stall your weight loss goals. What we’re saying is, when it’s time for a treat – say you’re out to dinner and your favorite dessert is on the menu or you had a healthy dinner and that ice cream in the freezer is calling your name – only have three bites of whatever it is that you want and then put down the fork (or spoon).

You’ll be able to treat yourself without completely sabotaging your goals. What do you think? Have you tried the three bite rule? Are you planning to now? We’d love to hear from you! Leave us a comment on our Facebook page.