(ABC 6 News)- More than 15 million people in the U.S. are using injectables to lose weight but most dieters are tacking their weight loss journey without them.

ABC 6 News Anchor Robin Wolfram sat down with one of those dieters, Julia McCumber, and Tara Schmidt, the lead dietitian at the Mayo Clinic Diet, to discuss the journey.

Some tips from the Mayo Clinic on how to lose weight during the holidays:

• Choose your dishes wisely: Make the holiday feel special with foods that you are not exposed to daily. Opt out of the dinner roll with butter if you have it often and enjoy the foods that feel worth the indulgence.
• Savor each bite: Enjoy holiday indulgences without distractions. Eat slowly and mindfully while appreciating the taste of each bite.
• Moderation is key: If it’s a rare treat, enjoy it! Nutrition is about eating patterns, not individual meals or snacks so just be sure to keep portions in check.
• Healthy food swaps: When cooking your favorite holiday dish utilize reasonable substitutions like replacing ground beef with ground turkey or adding cauliflower to the mashed potatoes.
• Skip the guilt and move forward: No matter how the holiday season went, each day is a fresh start. Reflect calmly on your choices and set realistic goals for the upcoming weeks ahead.