Three Reasons to Celebrate Hitting a Weight Loss Plateau


Your decision to head to the gym versus raid the kitchen pantry these past couple of months has been rewarded with the sight of steadily decreasing numbers on the scale each week.  So like any other, this week you arrive for your Medifast appointment feeling confident, happy, and with your head held high. 

As you enthusiastically hop on the scale, your jaw drops and your mood sinks. Your weight hasn’t budged an ounce since last week!  Your Certified Medifast Weight Loss Specialist, who has been supporting you throughout, smiles and says, “it looks like we may have hit a plateau this week”. 

You think to yourself, “how could this be when I’ve followed my food and exercise program to the letter?”.  Well, hold that thought for a moment and keep your chin up, because there’s actually good reason to celebrate when you hit a weight loss plateau.


  1. You’re no longer an amateur. When you begin losing weight, your body is going from one extreme to the other in terms of food intake and exercise level. Of course the dramatic change in your habits is going to have an equally dramatic affect on your weight loss.  However, when your body becomes more acclimated to your new, healthy lifestyle it’s not going to respond as quickly. This is a good thing!  This means that you’re no longer a beginner and that you’ve made major strides in developing a healthy new way of living.


  1. Progress doesn’t always show up on the scale. Because you’ve been eating leaner foods and and increasing your exercise, you’re likely increasing the ratio of muscle to fat in your body. Since muscle weighs more than fat, it’s perfectly logical that your weight would plateau or even slightly increase. When this happens, focus more on how you feel and how your clothes are fitting. The plateau you’re experiencing is likely great evidence that you’re evolving into a new, more fit version of yourself.


  1. You’re in better shape now. As you get in the routine of making healthy food choices and exercising, your body becomes more fit.  The same exercise you did a month ago, may not burn the same amount of calories it did before because the number of calories you burn doing the exact same amount of exercise decreases in proportion to your decreasing body weight.  Therefore, the same 30 minutes of cardio that used to burn 300 calories when you were 20 pounds heavier, may now only burn 250.  This change is a clear demonstration of how much progress you’ve made!


When you hit a weight loss plateau, don’t feel defeated, but rather victorious. This is a great sign that you are that much closer to reaching your weight loss goal!  The compassionate experts at Medifast Weight Control Centers can help you get past this and other hurdles that you may encounter on your weight loss journey. You don’t have to do this alone. 


Call Medifast Weight Control Centers today for your complimentary consultation and let us help you achieve and celebrate your weight loss success!

Crab Zucchini Sushi Roll Recipe


Crab Zucchini Sushi Rolls

1 Leaner | 3 Green | 1 Healthy Fat | 2 ½ Condiments

Prep Time: 15 minutes Yield: 4 servings

295 calories | 36g protein | 16g carbohydrate | 10g fat

Ingredients for Crab Zucchini Sushi Roll

3 cups lump crab meat

1 cup plain, low-fat Greek yogurt

2 Tbsp sriracha

1 medium avocado, peeled, pitted, and sliced

4 medium zucchini

1 small cucumber, chopped into matchstick-sized pieces

¼ cup low-sodium soy sauce

Combine first three ingredients in a medium-sized bowl.

Chop the ends off of your zucchini, and use a vegetable peeler or mandolin slicer to peel your zucchini into long, thin strips (8 per zucchini).

Lay zucchini strips flat vertically and spread a spoonful of crab mixture onto each (about 1 – 2 tablespoons of mixture per strip). Arrange a few matchsticks of cucumber and a slice of avocado horizontally on each strip.

Roll up the zucchini strips, secure with toothpicks, and serve.

5 Reasons why Low Calorie Diets Fail

Many people, who are on low calorie diets, wonder why they stop losing weight after the first few days or don’t lose weight at all. The biggest reason is any low calorie diet doesn’t take into account individual body composition, personal needs and concerns or several other factors.

Read on to understand why many low calorie diets fail.

Fad Diets

Many low calorie diets don’t teach effective long-term eating habits, making most dieters regain the lost weight. 800-calorie diets are not sustainable, especially since they do not offer variety in nutrition and are boring in terms of flavor. That is why effective weight loss programs, such as Medifast in Phoenix, help clients build eating habits that can be sustained with a meal plan that offers more than 80 meals to choose from.

Eating the Same Foods

Eating the same food items, day after day, not only brings you limited nutrition and variety, a restricted diet makes you lose interest in the weight control plan and allows only a few nutrients for your body. These result in lack of proper nutrition and interest in the program, making a person go back to the weight they started with.

Same Plan for Everyone

Weight loss can’t work on a cookie-cutter approach. The same plan can’t work for everyone effectively. Everyone is unique and has different needs and concerns. So everyone requires a personalized weight loss plan. Well-designed weight control meal plans are personalized and that makes them highly effective.

Medifast weight control plans are designed by weight loss specialists after a body composition analysis. The plans are created specifically to suit your body.

Resuming Old Habits

Low calorie fad diets do not help clients make permanent lifestyle changes. Their weight returns quickly and sometimes they reach a higher weight than at what it was when they began.

Good weight loss programs look at weight loss as a lifestyle change, under an expert’s guidance. Medifast weight control plan incorporates a transition and maintenance phase that allows clients to move to their own meals once they have reached their target weight. This ensures that the weight loss is sustained in the long term.

If you are looking for successful weight loss clinic in Gilbert AZ, call Medifast at 602-996-9669. Your counselor can tell you more about the science behind the success and safety of Medifast products when you go for a FREE consultation.

Glendale weight loss clinic, Medifast’s clients can expect to lose 2 to 5 pounds for the first two weeks and 1 to 2 pounds per week thereafter. Measurements such as your waistline measure and how well your clothes are fitting you will also be the indicators of your success.

Recipe for Spiced Crockpot Roast Beef



  • 2-½ lbs (40 oz) raw, boneless beef chuck clod roast (should yield six 5-oz cooked servings)

Crockpot spice blend:

  • 2 Tbsp water
  • 1 Tbsp black pepper
  • 1 Tbsp soy sauce
  • 4 tsp balsamic vinegar
  • 2 tsp Worcestershire sauce
  • 2 tsp dry mustard
  • ½ tsp salt or salt substitute
  • 2 cloves garlic, minced


  • 6 cups (1-¼ lbs) whole mushrooms, trimmed
  • 3 cups (7-8 large stalks) celery, roughly diced
  • 3 cups green beans, trimmed
  • 2 cups scallions (12-14 scallions), roughly chopped


Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in crock pot. Make several small shallow slits in top of roast. In small bowl, combine remaining spice blend ingredients; pour over meat. Cover; cook on low 8-10 hours or on high 4-5 hours. Add vegetables during last 30-60 minutes of roasting. Recipe should serve six 5-oz servings of roast and 3 vegetable servings each.

Recipe for Brocoli Dijon Chicken



1 lb raw, boneless, skinless chicken breast (should yield two 6-oz cooked servings)
6 cups (1 small-medium bunch) fresh broccoli, trimmed and chopped
¼ cup chicken broth
1 Tbsp Dijon mustard
2 tsp low-sodium or regular-sodium soy sauce
2 tsp olive oil
1 clove garlic, minced


Remove visible fat from chicken breast. Cut chicken into thin strips. In a bowl, coat chicken with soy sauce; set aside. (For increased flavor, marinate for 30 minutes.) Sauté broccoli, garlic, and 1 tsp olive oil over medium heat until lightly browned. Remove from skillet and cover to keep warm. Add 1 tsp olive oil to skillet. Stir-fry chicken 4-7 minutes or until cooked through. Add chicken broth and bring to a boil. Reduce heat to medium-low, then stir in mustard until blended. Return sautéed broccoli to skillet. Mix until heated through, stirring occasionally. Divide between two plates.

Recipe for Pan Fried Catfish



  • 8 oz wild catfish, raw, or 6 oz farmed catfish, raw (should yield one 7-oz cooked wild catfish serving or one 5-oz cooked farmed catfish serving)
  • 1-½ cups (½ large) summer squash, sliced
  • 1-½ cups (1 small-medium) zucchini, sliced
  • 1 tsp olive oil
  • Non-stick cooking spray

Tartar sauce:

  • 1 Tbsp low-fat mayonnaise, like Miracle Whip® or Kraft® light mayonnaise
  • 1-½ tsp cilantro leaves, chopped
  • 1 tsp lime juice
  • 1/8 tsp chili powder or ground chipotle chile pepper


Prepare tartar sauce by combining mayonnaise, cilantro, lime juice, and chili powder/chipotle pepper in a small bowl. Mix well; set aside for later use. Clean and chop zucchini and squash. Lightly brush catfish with olive oil. Preheat a small non-stick skillet over medium-high heat. Spray skillet with non-stick cooking spray for 5-10 seconds. Sauté chopped vegetables until al dente (tender-crisp). Remove vegetables from heat and cover to keep warm while cooking catfish. Place catfish (brushed with olive oil) in pan, cooking 1 minute on each side, or until seared. Reduce heat to medium. Cook 2-3 minutes on each side, or until catfish flakes easily with a fork. Serve cooked catfish with sautéed vegetables.

A Medifast Love Story

I chose the Medifast program after a friend mentioned it to me and I researched it on their website.  The idea of a daily eating plan which required very little work on my part, along with weekly personalized visits in my Medfast center, sounded perfect for me. The best part was the promise of support for over a year once I reached my goal to give me the necessary tools to keep my weight off. 

After starting, the weight came off consistently every week.  Even though I took vacations while on the program, and occasionally indulged in a meal that was off plan, it was always easy to get back in control. 

When I was 5 pounds from my goal, my counselor, who had been my cheerleader, introduced me to Frank, a client at the same Medifast center. He’d taken off 80 pounds and kept it off for quite some time with exercise and good food choices.

We hit it off immediately, and the rest is history.  I lost 50 pounds and found the love of my life.  Now we are supporting each other in living a healthy active lifestyle. 

My Medifast love story has been a dream come true!


Five Natural Tricks for Controlling Your Appetite

The recipe for weight loss is a simple one; reduce food intake and increase activity. So why do so many of us struggle to lose weight? For starters, the moment we decide to reduce calories, our appetites kick in with defiant growls and grumbles that demand more sustenance.  This seemingly cruel attempt of your stomach to sabotage your weight loss aspirations is actually a biological response.

Calorie restriction causes the stomach to produce a hunger inducing hormone called ghrelin. The good news is that there are effective and natural ways to suppress hunger and defeat your stomach’s attempts to sabotage your weight loss goals.


  1. Use Vinegar and Cinnamon to Control Blood Sugar: Add flavor to your food without adding calories. Rather than adding sugar and high calorie sauces to your otherwise healthy food, use vinegar to add flavorful seasoning to salads and vegetables. Not only does it add a nice flavor, but vinegar lowers the glycemic index causing you to metabolize your food more slowly.canstockphoto45942965


Cinnamon can be a sweet, non caloric substitute for sugar. Sprinkling a little on top of your favorite recipe will not only add a sweet flavor, but also slow the transition of food from your stomach to your intestines, which keeps you feeling full longer.


  1. Fill Up on Water: Drinking water before a meal can affect how hungry you are and therefore how much food you consume.  Studies have shown that drinking just two glasses of water prior to a meal, will result in a 22% reduction in calories consumed during that meal. This simple strategy can save you hundreds of calories a day!


  1. Don’t Let Yourself Get Too Hungry Before Eating: Waiting until you’re starving to eat, causes you to be more likely to eat quickly and consume more calories. Inhaling your food doesn’t give your brain the chance to process feelings of fullness and so you eat far more than necessary to satiate your appetite. Being in starvation mode also leads to grabbling the most quickly accessible foods, which aren’t typically the healthiest food choices.


  1. Get at Least Seven Hours of Sleep Per Night: Studies show that getting less than seven hours of sleep per night can increase hunger by as much as 24%.  At the same time, hormones that signal fullness may be decreased by as much as 26% in the sleep deprived. Striving to get a minimum of seven hours of sleep per night will not only decrease your appetite, but also give you the clarity of mind to make healthy eating choices.


  1. Eat Mindfully: Many times we eat in front of the TV or computer, not really paying attention to what we’re putting in our mouths.  This deprives our brain of fully experiencing the flavors and the sensations of enjoying each and every bite.  It’s no wonder why we don’t feel satisfied after eating this way. When eating, the focus should be on eating!  Mindful eating reduces unnecessary calorie consumption and increases feelings of satiety and satisfaction.


If controlling your appetite has been a stumbling block for you in trying to lose weight, the compassionate experts at Medifast Weight Control Centers can help! In addition to the few tips listed above, we can share many strategies as we support you on the way to achieving your ideal weight.

Please call Medifast Weight Control Centers at (602) 996-9669 today for your complimentary consultation and let us help you achieve the weight you desire!

What to Expect From a Great Weight Loss Program

Trying to lose weight on your own can leave you exhausted and overwhelmed with very little to show for results. The Internet may be full of information on how to lose weight but it may not be relevant or applicable to you.

But when you start working under a scientific weight loss plan, such as Medifast, you will notice the difference and taste success sooner.

Here are the most important things, you can expect from a great medical weight loss plan, to decide if it is right for you.

Customized Plans

If you’ve tried ant diet or fitness programs, you would know that there is no one size fits all program. A good weight loss plan is customized to your specific needs, weight loss goals and expectations. It is designed based on your individual health and lifestyle.

Efficient Program

Getting quick weight loss results will keep you motivated.

The results of a great weight loss program, such as Medifast in Gilbert, AZ, are likely to be quick. You are under the supervision of weight loss professionals and nutritionists, who will recommend meal plans that, are rich in nutrients and keep you satisfied, yet help you lose weight.

Before you choose your medical weight loss program, ask for a free consultation to learn more about your options. It will give you a solid starting point to gain control of your health.

If you are looking for a reliable weight loss clinic Gilbert AZ, call Medifast at 602-996-9669. Your counselor can tell you more about the science behind the success and safety of Medifast products when you go for a FREE consultation.

Four Ways Consuming Alcohol Sabotages Weight Loss

Alcohol consumption is a societally ingrained part of most social gatherings. People have also come to rely upon it in solitude, as a tool for unwinding at the end of a stressful day.  Although commonly used as a social lubricant and stress reliever, alcohol can lead to a host of health concerns. Today, we will focus on how alcohol can be a primary saboteur of achieving or maintaining your ideal weight.canstockphoto45753091


  1. Increases Caloric Consumption: Alcohol contains almost twice the number of calories per gram than proteins or carbohydrates. This highly concentrated source of calories often results in greater caloric consumption than opting for a nutritious meal. In addition, the nutritionally devoid calories of alcohol are being layered on top of the nutritionally necessary calories needed to fuel the body. Eliminate the alcohol and focus on giving your body the nutrient rich calories it needs to run at full potential.


  1. Stimulates Appetite: The empty calories provided by alcohol leave the body yearning for more carbohydrate and sodium rich foods. This happens because the body depletes its stores of carbohydrates to metabolize the alcohol, triggering cravings for more carbohydrates. Alcohol also has a diuretic effect, which results in electrolyte loss. This stimulates the body’s natural inclination to replenish what has been lost by eating high sodium foods such as chips and dip. If you eliminate alcohol from your diet, you will be less tempted to consume more food than what your body actually needs.


  1. Lowers Inhibitions: We may enter into a social engagement with the intent of making healthy food choices, but adding alcohol to the mix may cause those good intentions to go canstockphoto46175417up in smoke right along with your aspirations of losing weight. Alcohol lowers inhibitions leading not only to poor food choices, but also to overindulgence in all the wrong foods. Eliminating alcohol will help keep you in the driver’s seat when it comes to making health conscious choices.


  1. Slows Metabolism: Since the body can’t store alcohol, it must metabolize it right away.  This may sound ideal at first, until you understand how it works. Since body’s energy is being used to metabolize alcohol, this inhibits its ability to metabolize fats and sugars.  This ultimately slows the metabolism and leads to weight gain.  Pushing the alcohol away and nourishing your body with nutritious food choices will help to keep your metabolism running optimally.


If achieving your ideal weight is a priority, it’s best to decline the alcoholic beverages and instead opt for a sparkling water or diet soda.  The nutritional experts at Arizona Medifast Weight Control Centers can help educate and support you as you make this and other lifestyle changes on your weight loss journey. Please call today at (602) 996-9669 to schedule a complimentary consultation with our compassionate and knowledgeable team.