Dr. Kim: Don’t Let the Holidays Weigh you Down Pt. 2

Don’t Let the Holidays Weigh you Down Pt. 2

Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss Behavioral Weight Loss Specialist

The holiday season is filled with triggers and cues to overeat. If you do not deliberately try to respond in a different way than you had previously, you will end up falling pray to these cues, which will once again pack on the pounds. I know that this is NOT what you want to happen. So, instead, this year, let’s try something different. Let’s learn to make healthier choices, stay on track toward our goals, and learn to manage our weight. Below are some strategies to accomplish just this.

1. Visualize Yourself to Success!
Think about what you are going to eat before the big day arrives. What will your plate look like? What will leave you feeling satisfied? Think from the end! Visualize yourself like you have already achieved your goal. Take a few minutes everyday to visualize yourself successfully living your goal. Your future self (come January 1st) will thank you!

2. Bring a Healthy Dish
I would recommend bringing a dish that is meal plan approved. If you’re not preparing the holiday meal yourself, ask your host if it would be all right to bring a dish that meets your dietary needs. Consider bringing a vegetable dish as this is more likely to help you stay on track.

3. Buddy Up
Talk to a fellow dieter before the holidays. Plan to give each other moral support throughout the season. Who can you ask to be your buddy?

4. Ask for Help
If possible, let your close family members, friends and the host know your goals. Most people will be respectful of your needs and not pressure you into eating seconds.

5. Have Doggy Bags Ready
Plan ahead to give everyone leftovers, this way you are not tempted to continue eating well after the meal is done. You can also choose to donate leftovers to a homeless shelter, or even bring leftovers into work the next day. Either way, I recommend getting the food out of your house because, chances are it will continue to call your name until you eat it.

6. Wear Snug Clothing
Choose a snug pair of jeans over comfy sweatpants for your dinner attire. Fitted clothing will help you to eat less and stay mindful of your body image.

7. Drink Plenty of Water
Water helps control your appetite by making you feel fuller faster. If you drink a lot of water, you will be less inclined to overeat.

8. Limit Alcohol
If possible, avoid alcoholic beverages or choose to drink alcohol in moderation. As we all know, alcohol lowers your inhibitions, which makes it that much easier to justify a third helping of marshmallow-encrusted yams.

9. Prepare for the Pushers
Some people show their love through food. Others may feel threatened by your diet and pile food onto your plate because it makes them feel better about themselves. Please remember, what you put in your body is your business. Rehearse politely saying, “no thank you” in your head or out loud. You may even try to look at yourself in the mirror saying “no thank you.” This will help you feel more confident in your ability to say no when the pushers arrive.

10. Stay Active and on Schedule
If you already maintain a fitness schedule, don’t let the holidays derail it. Instead of crashing in front of the TV after dinner, try going for a walk.

11. Start a New Tradition
I always encourage patients to get everyone involved and start a new tradition. Either before or after the meal, go on a family hike, play tennis, or take a nice long walk. However, don’t reward your good workout habits with an extra serving of pie and/or a bottle of Chardonnay. Exercise is not an excuse to indulge.

12. Commit to a Plan
All the above techniques will not work if you choose to read about them now and then forget them. These strategies will only help you if you commit to a specific plan.

You can create a healthy holiday plan very simply. Try writing out a simple plan to stay on track and even lose weight during the holiday season. I hope it works for you!

My Holiday Plan

- Name of event:
- My biggest challenge will be:
- My goal is to:
- I plan to achieve this goal by:
- My Mantra is:

Repeat this plan as many times as you need. Each event will likely require a specific plan. I always say, if you fail to plan, you plan to fail!

Remember losing or maintaining your weight through the holiday season doesn’t have to be a chore. Make good choices, stick to your food plan and keep moving.

The Bottom Line
If you want to get through the holiday season with your weight loss goals unscathed, you will need:
– To plan ahead
– Be consistent with your eating and activity levels,
– Monitor your behavior.
– If you do overindulge, try not to dwell on it or view it as an excuse to continue overeating. Simply get back on track the next minute, and focus your attention on losing those extra pounds.
– Stay focused on your long-term goal, which will bring you that much closer to it, one day at a time.

Happy (and healthy) Holidays!

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

Dr. Kim: Don’t Let the Holidays Weigh you Down Pt. 1

Dr. Kim: Don’t Let the Holidays Weigh you Down Pt. 1

Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss Behavioral Weight Loss Specialist

Turkey, roast beef, ham, mashed potatoes, Egg Nog, Christmas cookies & fudge…just thinking about the holiday meals makes our mouths water. But, all that eating adds up. Did you know the average holiday meal is approximately 3,000 calories? In fact, research suggests the holiday season is the biggest calorie feast of the year! Will you survive the holidays without sabotaging your weight loss efforts, or will the feast leave you feeling overly full?

The holiday season is a time of year in which overeating is socially acceptable and sometimes even expected. You may be thinking to yourself, “Can I really do that much damage?” Unfortunately, the answer is YES. It can lead to a spiraling effect of uncontrollable eating from now until the New Year.

Most of you have worked so hard to lose weight and/or maintain it; so don’t let this holiday season weigh you down. It’s possible to celebrate this year without packing on the pounds! Read below to learn strategies for preventing holiday weight gain!

1. Develop a Positive Holiday “Eating Attitude”

Your eating attitude can have a tremendous effect on your success in managing your weight during the holidays. In fact, the foundation of your success will be your belief that you can do what is necessary to reach your goals during the holiday season. What type of attitude do you have this time of year? Do you have a positive holiday “eating attitude?” Or, do you have a sabotaging eating attitude?

 Do you expect to gain weight during the holiday season?
 Do you excuse or ignore overeating during this time of year because “It is the holidays?”
 Do you expect to be overwhelmed and stressed with responsibilities?
 Do you plan to put yourself and your needs last on the list?
 Do you plan to put your weight loss goals on hold until January 1st and “start over”?
 Do you expect to eat “perfectly” and then after one bite off of your plan you think, “I blew it, so might as well eat whatever I want for the rest of the day (week, month, etc.)”?

Developing a positive eating attitude is the first thing you will need to successfully achieve your weight loss/management goals this holiday season. If you find yourself identifying with attitudes that weaken your ability to sustain a positive focus on weight loss/management this holiday season, the first step you can take is to decide these eating attitudes are sabotaging your efforts and let them go. Choose to develop more positive eating attitudes. Here are some examples of positive holiday “eating attitudes!”

· I expect to maintain (or lose) weight during the holiday season!
· “I will not overindulge just because it’s expected or acceptable. I will focus on friends and family instead of food.”
· I am capable of following my RM3 meal plan this holiday season.

You will know you have developed a more positive eating attitude when you begin to expect success, find the motivation to accomplish your goals, and believe in your ability to beat the bulge this holiday season.

2. Identify Triggers for Overeating and Barriers to Weight Loss

During this time of year, family activities, social functions, and even work related activities often are centered on food. Along with the focus on food, additional pressures can include:
 Internal imposed pressures of wanting to look good and fit into a nice holiday outfit for family functions, pictures and social events.
 Feelings of loneliness as the holidays can bring about feelings of being isolated and apart from others if you live far away from your loved ones.
 Comments from family and friends about physical appearance
 The over abundance of possible binge foods at family gatherings, social functions, and the workplace.
 Stress from interacting with family members. Oftentimes, communication can be dysfunctional or even non-existent.
 Broken routines: Many of our routines are broken during this time of year due to vacations, children off from school, family visiting from out of town, etc. When a routine is broken, it is hard to get back on track.

The list can go on and on. The best think you can do is to reflect on past holiday events. Ask yourself, “What were my most troublesome triggers/barriers to managing my weight? Chances are they will repeat themselves this year. Once you identify your triggers and barriers, you can devise strategies and skills to overcome them.

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

10 Holiday Party Hacks to Avoid the Dreaded “Bulge”



Just because Santa is content with his cookies-and-milk induced holiday waistline doesn’t mean that you have to be, too. 

1.     Never arrive hungry

Come hungry to a dinner party and you’re almost guaranteed to end up eating something made without regard to your waistline.

2.     Wear form-fitting clothes

You’ll be more incentivized to make healthy choices in that little black dress than those elastic-waistband sweats. Plus, you’ll look better, anyways – it’s a win-win.

3.     Make socializing, rather than snacking, the focus of the occasion.

It’s easy to stick around the snack table when you’re feeling awkward, but this can be detrimental to both your diet and social life. Don’t hesitate to strike up a conversation – you might even find yourself struggling to fit in bites of food between conversations!

4.     Keep your portions in check

As much fun as it would be to pile your plate a mile high with Aunt Nancy’s famous eggplant Parmesan and Grandma Carol’s award-winning pasta salad, it’s best to refrain. The heavier the plate, the more abundant the calories.

5.     Watch how many times you fill your drink glass

Not only does alcohol inhibit your ability to make healthy choices, it contributes to calorie consumption itself. Plan how much you’re going to drink ahead of time, and make sure to factor it into your calorie budget.

6.     Don’t stand near the buffet table

In fact, keep your back to it! Avoid temptation as much as possible. If you really need to go near the buffet, try staying in the general vicinity of the veggie platter – it’s the least corrupted of the appetizers.

7.     Make it a goal to meet someone new

You’ll be so focused on trying to make conversation that you won’t have time to make a pilgrimage to the chip bowl.

8.     Wear a special piece of jewelry — a sparkly bangle or big ring — as a visible reminder to yourself to eat in moderation

It’s less obvious than writing it on your hand, plus it’s a nice excuse to accessorize. Who knows, maybe your statement piece will incite a discussion with someone new.

9.     Practice saying “no, thank you”

It’s okay to turn down invitations or tell a pushy host you don’t want seconds. Your health should always come first, we’re sure the host will understand.

10.  If you must cheat, spend your calories on something you think is worth it.There’s nothing worse than eater’s remorse. Make sure your indulgence won’t be served á lá regret by planning your meals ahead of time.


*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

5 Reasons to Try RM3®

We’ve seen it all – from Paleo to Atkins, Juice fasts, detox cleanses,and even gluten free.There is no shortage when it comes to diet plans. While many of these diets may work short-term for the uber dedicated, most people rarely see prolonged success, if any at all. Tucson Medical Weight Loss attracts hundreds of patients every year who have tried and failed to lose weight on their own. With the support of our medically supervised 3 step program and our highly trained staff they are now realizing and achieving their weight loss goals

Tucson Medical Weight Loss patented program, RM3®, combined with a specialized diet plan, and the support of Doctors that specialize in Weight Loss has proven to not only help people lose weight, but sustain their weight loss overtime. RM3® helps to stabilize insulin levels, increase metabolism, enhance energy levels and decrease hunger. RM3® doesn’t just teach you how to eat, it introduces you to a whole new lifestyle.

Tucson Medical Weight Loss has converted many weight loss skeptics into successful losers within just one month on RM3® Tucson Medical Weight Loss provides so much more in its weight loss plan that it’s virtually untouchable by many other diet programs.

Here’s 5 factors that have contributed to the success of RM3®:

1. Medically Supervised
Tucson Medical Weight Loss has an entire team of highly trained medical professionals. They even earned the Best of The Valley award for 4 years in a row as the best medical weight loss center in the valley. The doctors act as a reliable source of information for patients with a history of medical problems or challenges when it comes to losing weight. Additionally, all of the programs are medical-grade prescription based and are not available without Physician supervision.

2. Fast Results
Although the rate of weight loss is determined by your own metabolism, Tucson Medical Weight Loss patients can lose up to 20 lbs or more per month, while many other diets may not produce that amount of weight loss in a whole year! RM3® boosts metabolism and accelerates fat burning – while preserving lean body mass.

3. Effective Maintenance programs to keep from regaining weight.
While some diet programs produce an initial weight loss much of the weight is often regained plus more! With RM3® you have an effective maintenance program and all the support you need to keep the weight off successfully.

4. Customizable Diet Plan
Tucson Medical Weight Loss offers the opportunity for patients to interact with a medical professional who understands their unique needs and health requirements. Our weight loss programs can be customized to meet your individual medical needs and lifestyle.

5. Strenuous exercise not Required for Success
In fact, we warn against exhaustive exercise in most cases that involve RM3®. RM3® is so effective that strenuous exercise is not required for patients to lose weight, while they are on the program. Exercise is encouraged and incorporated during the maintenance phase of the diet program

Now, you’ve heard it from us, it’s time to see for yourselves! Schedule your consultation today and jump-start your weight loss journey with us! Can’t wait to see you!

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

5 Holiday Activities to Get You Moving

5 Holiday Activities to Get You Moving

Curling up on the couch with a movie and bowl of popcorn is fun, we admit. However, winter-induced laziness is no excuse for lying about the house when you could be doing something productive, or better yet – active. December marks the end of fall, though not the end of the weight-gain season. Beware of newly introduced temptations like candy-canes and warm, heavy meals, as they are known to be repeat offenders when it comes to contributing to diet derailment. The best way to combat such evils is to keep yourself preoccupied, and what better way to replace holiday temptations than with holiday activities?

Here are 5 Holiday-Related alternatives to watching “Elf” for the 75th time:

Visit a Pumpkin Patch/Tree Farm: Pumpkin patches and tree farms are classic holiday destinations the whole family can involve themselves in. Walking around and scouring the terrain for the ‘perfect’ pumpkin or tree to take home is bound to be exhaustive, calorie-burning work. The fun doesn’t stop there, though, because once you get home it is prime time to decorate your findings, which will keep you on your feet even longer, burning more calories and contributing to your weight loss success.

Ice Skating: Find joy in slipping and sliding across the rink with friends or family, especially at whimsical seasonal outdoor skating rinks. Though the invention of the air conditioner has allowed for indoor facilities that function year-round, ice-skating is a fun way to get into the groove of the winter season. Plus, Ice Skating (depending on your height and weight) can burn around 250 calories in 30 minutes – more if you decide to become a ‘skating pro’ and skate laps around your peers.

Volunteer: Give the gift of giving this holiday season by involving yourself with a nonprofit of your choice. Especially around this time of year, nonprofit organizations are welcoming of volunteers and donators alike to perform various tasks and collect copious amounts of canned goods, clothing, donations, and more. Take a few hours out of your week and devote yourself to a greater good; not only will you be active and on your feet, you’ll be giving back to the community, too. There are few greater feelings than the feeling of knowing you’ve done something to make someone else’s life better.

Attend a Holiday Festival or Parade: Light parades, and games and music, oh my! Holiday festivals and parades are specifically designed to get you in a positive holiday spirit, making the required walking around well worth it. If it’s a really good parade, maybe you’ll even find yourself burning more calories from jumping up and down with excitement.

Join a Caroling Group: Caroling can be considered cliché holiday event, but it is fun nonetheless. Grab a group of your friends and form a caroling group in which you plan to sing your favorite holiday tunes or songs – you have the power to make it your own. Contrary to popular belief, you don’t have to be a good singer to go caroling, just dress up and have fun with it, that’s what life is all about! The opportunity doesn’t present itself often, so take advantage of it when the time does come. Fun times are difficult to regret, so get out there and make the best of your holiday season.

Happy Holidays!

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.