Between January 19th and January 25th, we are celebrating Healthy Weight Week. This is the 21st annual event, through which we celebrate healthy, no-diet living that prevents eating disorders and weight problems.

Instead of being part of the never-ending diet cycle, switch over to a healthier lifestyle that yields the same results – weight loss, weight maintenance, and good health. So, for this Healthy Weight Week, we compiled a list of useful ways you can celebrate with us!

Let’s get physical

No matter what type of physical activity it may be, take part in it and get a move on! You can dance, swim, clean your house or even take a nice stroll to have a good Healthy Weight Week start. On average, Americans exercise about two and a half hours per week which isn’t sufficient. Instead of ‘forcing’ yourself to go to the gym, find an activity that you would really like and feel excited by so you can work up a nice sweat!

Stay hydrated

Staying hydrated is something we at Scottsdale Physicians Group can’t emphasize enough. Water is essential for all body functions and processes. Make sure that you drink plenty of water (2-3 cups per hour is the general rule of thumb) throughout the day and even with your meals. When you’re well-hydrated, you are able to maintain normal body temperature, have better focus and most of all, flush out all the toxins and waste from your body!

Count some sheep

Our bodies can work most efficiently when they are properly rested. Having 6-8 hours of sleep each evening is crucial. Sleeping rejuvenates your body and also reduces your stress levels. Try to go to bed the same day every night and to wake up at the same time each morning. Lack of sleep and rest can make your weight loss a real battle. Celebrate this Healthy Weight Week by catching plenty of Z’s.

Chill out

Stress can wreak havoc with your weight loss routine. When we are stressed, we become easily agitated, some people even stress eat, which is nowhere helpful. Other health issues caused by stress can be: high blood pressure and heart disease. Take some time to yourself, try various breathing techniques (we recommend the diaphragmatic breathing) and put your mind at ease!

Redirect your stress

We all get stressed from time to time. Nothing out of the ordinary. However, there are plenty of mechanisms that can help you derail your stress and put it to good use, rather than letting it have control of your life. For this Healthy Weight Week, try one (or more) of the following techniques:

  • Confide in loved ones
  • Exercise
  • Have well-balanced meals
  • Get enough sleep and rest

Stay connected with loved ones

Chatting with your friends & family provides necessary encouragement for healthy habits and it’s vital for weight maintenance. Let’s face it, losing weight isn’t easy. Nor is maintaining your weight. Opening up to your loved ones can provide you with a sense of stability and security that you will need to keep ongoing. For this Healthy Weight Week, call up your friends, get together for a cup of coffee and catch up.

Stairs instead of the escalator/elevator

Whenever you can, try using the stairs rather than the escalator/elevator. Taking the stairs at your work, building and even at the mall, helps burn additional calories. This is another form of physical activity that you can do and soon you won’t even think about it. You will form a new habit and every next time you will start walking up the stair immediately, instead of waiting for the elevator!

Take charge!

Life can be a roller-coaster with some ups and downs. However, there are certain aspects of your life that you can have full control of. Managing these aspects gives you more confidence, reduces your stress level and you’ll feel like ‘you’re the BOSS’. You will be motivated to make better life choices, chose a different meal plan, etc.


Probably one of the best ways to celebrate Healthy Weight Week is to prepare a nice, nutritious and delicious meal. Make sure to include plenty of fruits and vegetables, non-fat (or low-fat) dairy products and foods that are rich in protein (poultry, beans, nuts, etc.). And in between meals, make sure that you don’t starve. Have a low-calorie and filling snack, such as a banana or cup of blueberries.

Live in the moment.

Every day of this Healthy Weight Week, you should just ‘be’ in that moment and ‘tune out’ everything else. Don’t stress about things that were or might be. Instead, feel the warmth of the sun on your cheek, the wind in your hair, listen to your favorite song and be grateful and joyful for everything you have!