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Lifestyle Modification

One way to give yourself a leg up on your journey to your weight loss goal is to change aspects of your lifestyle that don’t support healthy behaviors - aspects that keep you trapped in unhealthy habits. It’s important to remember that not only are small changes easier to implement and stick to, but over time their cumulative effects really add up. Here are a few suggestions for positive lifestyle changes.

At Home

Reduce time spent watching television and in other sedentary behaviors; build physical activity into regular routines; put unhealthy food choices out of sight.

At Work

Go for a walk instead of taking a coffee break; take the stairs instead of the elevator; walk to a colleague’s office instead of calling or emailing them.


Don’t eat in the car ever; change regular routes that take you past hard-to-resist places such as bakeries and fast food restaurants.

Grocery Store

Become an inveterate label reader - don’t buy products high in fat and sugar; shop around the outside of the store first - this is where fresh produce and pure proteins (meats, fish) are typically situated; don’t shop when you are hungry; come armed with a list and don’t deviate from it.


Stop drinking soda or switch to sugar-free drinks; switch from white flour to whole-wheat or other high-fiber flour; when snacking, put a small amount on a plate and eat only that instead of dipping into the bag until it’s all gone; eat fruit (fresh or dried) instead of sweets.

The Importance Of Goals And Commitments

A goal or commitment enables you to concentrate your energy, your attention, and your intention on achieving something specific. When you establish a goal or commit yourself to a path and consciously set out to reach it, you also engage the power of your subconscious mind, which will work while you are not on coming up with ideas and devising strategies to help you get what you want. The more often you remind yourself of your goal or commitment, the more your mind will work on ways for you to achieve it.

Human nature craves immediate results. Know this and be realistic when setting goals. You may need to make adjustments to how much you are eating, what kinds of foods you are eating, how much physical activity you are getting, or how much time you have allowed yourself to reach your goal.

Also, don’t allow yourself to become too focused on your weight. Remember, muscle weighs more than fat. The way your clothes fit may at times be a better measure than the scale. Even when your head tells you one thing, your body may be telling you something else. Give your body some time to adjust. Sometimes, it takes time for results to show on the outside even if you may be making a difference on the inside.

How To Cope With Stress

Stress pervades most of our lives, but there are a few fairly simple things we can do to reduce stress.


10 Benefits Of Meditation

  1. Can help ease pain
  2. Counteracts stress
  3. Reduces heart rate and blood pressure
  4. Can help with physical or emotional symptoms associated with chronic illnesses and their treatment
  5. Enhances overall wellness
  6. vHelps with conditions such as insomnia, depression, and anxiety
  7. Promotes deep relaxation
  8. Promotes calmness and centeredness
  9. Improves clarity of thought
  10. Can help manage phobias

Help With Holiday Resolve

The holidays - Halloween, Thanksgiving, Christmas, New Year - are notorious for wreaking havoc with diet and exercise programs. But with a few simple strategies, you can both enjoy the holidays AND stay true to your California Medical Weight Management program.


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*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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