How to Create Short Weight Loss Goals and Build Good Habits

Weight loss can often feel like an uphill battle. The temptation to snack or to eat portion sizes that are too large can feel like it’s unavoidable. However, if you understand the biology of your cravings and make short weight loss goals that are sustainable, you will build better habits over time.

Appetite vs. Hunger

The concepts of hunger and appetite are sometimes used interchangeably. However, they couldn’t be more different.

Hunger is when your body physically needs to eat. Hunger occurs in stages; first you may have a feeling of emptiness in your stomach along with growling and rumbling, second you may experience a headache or feel shaky or weak. It is thought that low blood sugars and certain hormones may trigger these hunger signals.

Appetite is your desire to eat. Many external and internal cues influence your appetite from cravings, emotions, the smell of food cooking, and eating habits. When you eat according to your appetite instead of hunger, excess calories are usually consumed leading to extra weight.

There are many techniques to help identify a biological craving (true hunger) and an emotional craving. One way is to use the following guidelines for physical cravings as compared to emotional cravings


  • You are experiencing true signs of hunger.
  • The craving does not go away with time.
  • The craving actually gets stronger with time.
  • There is no relief from the craving except to eat the food being craved.


  • No signs of true hunger are being experienced.
  • With time the craving goes away.
  • The level of intensity does not get worse with time; only the emotion.
  • Finding and doing something else satisfies the need and the craving goes away.

Many things can trigger your desire to eat; a commercial on T.V., the smell of food, the sight of a favorite food, or just knowing you have snacks in the house can trigger food cravings. Determine what “eating triggers” affect you; then learn to control the triggers by finding a solution when you are in that situation.

For example, if you find that you eat when you are bored or doing an activity like watching TV, you might try to do something else, such as reading a book or going for a walk in order to avoid emotional cravings.

Using the Hunger/Fullness Rating Scale

Sometimes, it’s possible to have trouble determining your level of hunger. If you tend to overeat, this is especially difficult. Using a hunger/fullness rating scale like the one below helps you reach an equilibrium in your habits that can help you lose weight over a long period of time.


10 Absolutely, positively stuffed

9 So full that it hurts

8 Very full and bloated

7 Starting to feel uncomfortable

6 Slightly overeaten

5 Perfectly comfortable

4 First signals that your body needs food

3 Strong signals to eat

2 Very hungry, irritable

1 Extreme hunger, dizziness

Improving Your Eating Habits

Follow these tips and you’ll continue to build healthy eating habits that result in weight loss and better overall health!

  • Don’t starve yourself – Your weight loss plan will go nowhere if you simply refuse to eat. Make a conscious choice to eat better and sustain your energy.
  • Choose foods that are satisfying (whole grain/high fiber, good protein) – The foods you eat can determine your success.
  • Choose activities that you truly enjoy – Whether it’s walking, joining a sports team, or trying something new, the activities you do will help you find the fun in your weight loss journey.
  • Don’t be over restrictive – Allow yourself to eat small amounts of foods you love so the transition to a better lifestyle is more sustainable
  • Listen to your body – Is it telling that you are full, or do you need a second portion? determine if you are satisfied or if you need a second portion. It takes 20 minutes for your brain to register if you are satisfied, so don’t ignore the signals it’s sending you about your hunger.

If you are ready to get started with weight loss, don’t go it alone. Contact MD Health & Wellness today – we can help!

How Do Weight Loss Injections Work?

For some people, diet and exercise are not enough to trigger the weight loss they need to live healthier. Weight loss injections are often an effective way to trigger your body to lose the fat that has plagued you continuously.

The providers at MD Health & Wellness have a wealth of knowledge and experience providing weight loss injections for patients. We understand the difficulties you may be facing and provide guidance as you go through your treatment.

Types of Weight Loss Injections

In addition to weight loss medications and other weight loss programs, weight loss injections can provide a combination of vitamins and other chemical compounds in order to start weight loss.

While there are many types of weight loss injections, some that are offered may include:

B12 Injections – Many medications, certain medical conditions, and the normal aging process can lead to a B12 deficiency. Vitamin B12 is an important nutrient as it keeps the brain and nervous system functioning normally and for the formation of red blood cells. Many of our patients feel that this injection gives them the energy necessary to stick with their reduced calorie food plans and increased activity.

Vitamin B Complex Injections – Our B Complex injections contain a base of 1gm/ml of Methylcobalamin (B12) plus a proprietary formulation that includes:

  • Thiamine (B1)
  • Riboflavin (B2)
  • Niacinamide (B3)
  • Pantothenic Acid (B5)
  • Pyridoxal Phosphate (B6)

Lipo Plus – The vitamin cocktail included in the Lipo Plus are compounds that enhance liver function and increase the flow of fats and bile from the liver and gallbladder.

Benefits of Weight Loss Injections

Besides trigger weight loss, injections can provide a number of other benefits. For example, B12 weight loss injections should increase your energy level and improve your mood.

In the Vitamin B Complex formulation we use methylcobalamin because it may be retained in the body better than cyanocobalamin (our standard B12 injection). Methylcobalamin has also been studied in conjunction with sleep-wake rhythm disorders, where it appears to yield benefits.

The Lipo Plus injection involves an enhanced formula of the B Complex injection, which includes special lipotropic agents (Choline, Methionine and Inositol). B Vitamins are particularly important for energy, stable moods, healthier skin, hair and eyes. If you have trouble with low energy levels, a slow metabolism and weight gain, you may benefit from our Lipo PLUS Injections.

Weight loss injections can play a critical role when used in combination with other types of weight loss treatments. While it might seem intimidating to get started, when you are armed with the knowledge about their effectiveness, you can make a more informed decision and benefit like countless other patients who have tried them.

How to Start Weight Loss Injections

It is relatively easy to get started with weight loss injections. You do not need an appointment to receive an injection. If, on your initial doctor’s visit, the physician determines you can take B12 injections, all you need do is come by the office during regular office hours.

If you have questions about weight loss injections, the providers at MD Health & Wellness can help! Contact us today to learn about treatment options and how weight loss injections can help jumpstart your weight loss program!