Tag Archives: weight loss goals

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.


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!


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. 

New Year

Tips for Making Your New Year’s Resolutions Stick

Tomorrow starts a brand new year. That means it’s time to make big, lofty goals to completely transform yourself as a person, right? Hmmm, not so fast. A new year is a time for a fresh start, but part of the reason that New Year’s resolutions get a bad rap is because many of them are unfocused and a little too ambitious. The New Year is all about committing to small changes that add up to lifestyle transformations, not trying to turn yourself into a brand new person over night.

These tips will help you come up with New Year’s resolutions that you’re proud of, and most importantly, that you can stick to past February (the time when most people quit).

Lower Your Ambitions

I know that lowering your ambitions doesn’t seem like the best advice, especially from a weight loss clinic, but hear us out. Starting out with a huge goal, like lose 100 pounds this year, can lead to disaster. First of all, even if that’s the ultimate goal, it’s pretty overwhelming as an initial goal, and it might be a little too ambitious. Second of all,  take an honest look at the goal. Is it something that you realistically accomplish in the time frame given? If not, re-evaluate. Maybe you can vow to lose 1 to 2 pounds a week or 50 pounds for the year, which is an enormous goal. If you’re too ambitious, it can leave you feeling defeated if you don’t meet that goal.

Be VERY Clear

One of the best ways to accomplish your goals is to be VERY clear about what they are. It’s not enough to say “I want to lose weight” or “I want to be healthier”. How exactly are you going to get there? Instead, say things like “I will cut back on my soda habit” or “I will start going to the gym 3 times per week”.

Focus On One Thing at a Time

You’re not going to become a completely different person overnight and that’s okay. Don’t set yourself up for failure by giving yourself a resolution that looks like this: “I will quit smoking, lose 20 pounds, spend less time watching television, and work out 7 days a week”. That is way too much to focus on. Prioritize instead. What goal is most important to you? If it’s quitting smoking, focus on that. Once you feel comfortable with your new non-smoker lifestyle, move on to the next goal, like cutting down on your television time. Keep in mind that these are goals you are going to have to consistently work on, but don’t try to commit to everything all at once. That’s a surefire path to overwhelm.

Ask For Help

We all need a little help and support from time to time. Share your goals with others and ask for help when you need it. You may need a gym buddy or someone to send you some new, healthy recipes. Don’t be afraid to reach out for support. If you don’t find that support with family and friends, find a community of people who share your goals. It could be something as simple as joining a Facebook group where people offer advice. If weight loss is your goal, we’re here to support you on your journey.

Make Sure You’re Happy

Happiness reigns above all else. If you start a new routine and you’re totally unhappy with it, you’re allowed to change your mind and do something else. One of the keys to sticking to your New Year’s resolution is to be happy with the change. Something that makes you miserable is not sustainable. To add to that, studies have shown that happiness increases willpower, so the happier you are, the more easily you’ll be able to stick to your new routine.

What is your resolution for 2016? What small goals have you put in place to get there? We’d love to hear all about it!

VM tracking

Why Can’t I Lose Weight? I’m Doing Everything Right.

When you’re trying to lose weight and you’re not seeing the results you want, it’s tempting to put the blame elsewhere – to say “I’m doing everything right! Why can’t I lose weight?!” We want you to know that we’re here to support you and guide you, but sometimes that support has to come in the form of tough love. If you feel like you’re doing everything right and the scale won’t budge, it’s time to take an honest look at your diet and lifestyle and see if there’s actually areas where you could use some improvement.

Honesty really is the best policy, especially when it comes to your weight loss goals. You’re only doing yourself a disservice if you’re not being completely transparent with yourself. So, we’ve compiled a list of questions that you can ask yourself to figure out what’s causing a stall in your weight loss and some things you may be able to adjust to get things kickstarted again.

1. Am I eating too much?

This is the obvious question. Are you really sticking to your diet plan or are you overeating? Remember, even a bite of a cookie here or a handful of chips there adds up and can derail your progress. If you’re unsure whether or not you’re eating enough, track your intake in an app like MyFitnessPal – and keep track of EVERYTHING. If you track your intake for a couple of days and determine that you’re not overdoing it, move on to the next question.

2. Am I eating enough?

Just like overeating, not eating enough can prevent you from reaching your goals. Check your calorie counts in MyFitnessPal. Are you eating at least 1,000 calories per day? If not, your body might be storing calories instead of burning off fat efficiently. Make sure you’re eating at least 1,200 calories per day, but still staying within your diet recommendations.

3. What am I drinking?

What you drink is just as important as what you eat when you’re trying to lose weight. You know that soda is full of sugar and calories, but did you know that fruit juice is just as bad? And that bottled beverages often have added sugar – even the ones that claim to be healthy? Stick to water and unsweetened herbal tea — and make sure you’re drinking enough of it. You want to be drinking at least half your body weight in ounces of water, so if you’re 200 pounds, drink 100 ounces of water daily. Coffee is okay too, but don’t overdo it and avoid adding lots of sugar. Make sure to drink extra glass of water for every cup of coffee you have, too.

4. Am I exercising enough?

Exercise is a major component of a successful weight loss plan. What does your exercise regimen look like? Are you exercising at least 4 days a week? Are you incorporating strength training as part of your routine? If the answer is yes, consider the types of exercise you’re doing. Are you exerting yourself? You don’t want to feel completely drained, but make sure you’re sweating and giving it your all.

5. Am I getting enough sleep?

Lack of sleep can throw off the hormones that are responsible for your hunger signaling. When you miss out on sleep, you may feel hungry all the time. When you do eat, your body can have trouble letting you know when you’re full. Make sure you’re getting at least 7 hours every night, although 8 is better.

6. Have I been consistent with my Valley Medical visits?

Support is a HUGE factor in your success – and that’s what we’re here for. We also offer supplements and lipotropic injections that can help boost your weight loss so that you’re seeing the results you need. Are you consistently coming in for your appointments or do you keep rescheduling?  If you need help or reminders to stay consistent, let us know. We’re here to help you!

7. Do I need to re-evaluate my goals?

Here’s where you need to get really honest with yourself. Are you not seeing results or are you just not seeing them as fast as you’d like? Are your goals realistic or are you hoping to lose 10 pounds overnight? Remember, healthy, sustainable weight loss is defined as around 1 to 2 pounds per week. While there will be weeks you’ll lose more, especially in the beginning of your journey, there will be weeks you’ll only lose a pound; and that’s still something to be proud of.