Stop us if any of this sounds familiar: you’ve read all the weight loss tips in magazines. You’ve made changes to your diet, and bumped up your exercise regimen. You feel like you’re living a pretty healthy lifestyle. But you still find yourself wondering, “Why can’t I lose weight?”
As it turns out, there are a handful of sneaky weight loss mistakes that are incredibly common — they’re habits that might seem healthy, but may derail your weight loss journey. If you’re having problems losing weight, you might be accidentally sabotaging your goals. Check out these common weight loss mistakes and use our quick tips to help get back on track.
1. Skipping breakfast
Even if you’re not hungry first thing in the morning, skipping breakfast could be one of the reasons you’re having problems losing weight. While it might seem like you’re simply eliminating the calories you’d consume during your morning meal, studies suggest1 that eating earlier in the day can potentially help you make healthier choices throughout the day.
<br>Fuel up with a protein-rich breakfast that includes fiber and carbohydrates (like whole grains or a small fruit). These good-for-you foods will help you feel satisfied and less likely to overeat during lunch and dinner.
2. You’re only focusing on exercise
Should exercise be part of your weight loss journey? While strenuous daily workouts aren’t necessary to lose weight, adding physical activity to your day may help you to shed pounds, avoid plateaus and stay healthy and strong for the long run. But if “sweat equity” is the only focus of your weight loss strategy, you may be setting yourself up for frustration.
<br>Why? Weight loss experts have found that slim-down success is approximately 80 percent diet and a mere 20 percent exercise – also known as the “80/20 rule.”2 One part of healthy, gradual weight loss is consuming fewer calories than you burn. And ultimately, it comes down to physical efficiency: it’s much easier to thoughtfully portion your meals than to try working them off by running 10 miles.
Not sure where to start? Check out our beginner’s guide for helpful tips on adding activity into your routine.
3. “Saving” calories
If you’re considering swapping out a balanced meal for an unhealthy treat — perhaps thinking they have similar calorie counts — you’re only cheating yourself. Balanced meals will help nourish your body, keep you feeling satisfied and fuel you for the day ahead. Your body will convert a nutritious meal of lean proteins, non-starchy veggies and whole grains to energy you can use (and feel!), while a bowl of ice cream will likely have you feeling sluggish and hungry again only a couple hours after consuming it.
If you’re in the mood for something sweet, there are usually healthier ways to indulge. Check out these sweet treat alternatives that will leave you feeling satisfied and keep you on track with your weight loss goals.
4. “Free” falling
If your pantry is full of foods labeled “gluten-free,” “fat-free,” or “sugar-free,” you may be in a “free-fall”: the misconception that you’re making healthy choices, when you’re really being persuaded by clever buzzwords. However, there are many foods that naturally fall into these “free” categories, such as non-starchy fruits and vegetables. For example, zoodles (zucchini noodles) are free of gluten, fat and sugar. Top them with a homemade marinara sauce, and you’ve got a nutritious weeknight dinner.
5. Denying yourself
It may seem counterintuitive, but one of the most pervasive weight loss mistakes is completely cutting out the foods you love. In moderation, many foods can fit into your weight loss journey without hurting your progress.
Instead of swearing off entire food categories like dairy or pasta, look for healthier ways to enjoy your meals. So, in place of eating cookies straight from the pack, try a delicious, calorie-smart treat like Jenny Craig’s Chocolate Lava Cake. If you’re looking for more healthy ideas, along with easy ways to dress up your Jenny Craig entrées, make sure to check out the recipe section on our blog.
Don’t worry if you’ve made any of these common weight loss mistakes; you can easily get back on the right track. If you’re ready to start your weight loss journey, Jenny Craig offers delicious, balanced meals and the personalized support you need. Book your free appointment to get started today. <br>
 https://www.cnn.com/2017/05/19/health/weight-loss-circadian-rhythms-drayer/index.html <br>
*Members following our program, on average, lose 1-2 lbs. per week. Katrina received promotional consideration.
Jenny Craig member Katrina R. was featured in PEOPLE magazine’s annual “Half their Size” issue! She shares her incredible weight loss story, as told to PEOPLE:
As an emergency medicine physicians assistant, Katrina R. typically worked long hours which left her little time to meal prep and too exhausted to frequent the gym. Instead, she would turn to food to deal with stress. After leaning down to help a patient, she fainted, and knew that it was time for her to make a change.
Knowing she could no longer let her weight affect her career and life, Katrina immediately ordered a starter kit from Jenny Craig.
The program was convenient for Katrina’s hectic schedule, as the Jenny Craig food was sent to her home. She didn’t have to meal plan or cook, and would bring her food to work.
Click here to read her story on PEOPLE.com and learn how Katrina lost 178 lbs.* and transformed her mindset with Jenny Craig.
*Members following the program, on average, lose 1-2 lbs. a week.
Feeling inspired by Katrina’s story? We’re here to help you take the first step. Start your journey toward better health today by booking your free appointment with a personal weight loss consultant.
A delicious and easy way to enjoy your Jenny Craig Blue Corn Tortilla Chips.
1 cup per serving, makes 2 cups.
1 bag Jenny Craig Blue Corn Tortilla Chips
½ cup of your favorite salsa verde
1 tablespoon fat-free queso fresco or fat-free sour cream*
Bring salsa to a boil in small pan.
Add in Jenny Craig Blue Corn Tortilla Chips and stir until consistency reaches the desired softness.
Top with queso fresco/sour cream and cilantro.
If you are on the Jenny Craig program, use the guide below when considering your other meals for the day. Check with your consultant before making any swaps or changes to your plan to ensure you stay on track!
Jenny Craig Blue Corn Tortilla Chips (1 starch, 1.5 fat)
Salsa verde (Fresh & Free Addition)
Cilantro (Fresh & Free Addition)
Fat-free queso fresco or fat-free sour cream* (1 limited food)
*Limited Items available on Classic Program.
Ever wonder what it’s like to join Jenny Craig? Explore a day in the life of actual Jenny Craig members and read their inspiring stories as we highlight different journeys throughout the year. In their own words, they’ll share their favorite foods, activities and creative tips that help them develop healthier habits and reach their weight loss goals.
Meet Kellie, a yoga enthusiast and savvy real estate agent! She’s serious about staying on track with her healthy lifestyle, but definitely has fun with it. Kellie lost 33 lbs.† on Jenny Craig and maintains her weight loss by balancing a busy work schedule with fitness classes and eating delicious Jenny Craig meals. See how Kellie spends a typical day:
6:30 - 10:00 a.m. The best way to start the day – exercise followed by a satisfying breakfast!
I wake up early at 6:30 a.m. to attend my favorite yoga/fitness class at 7:15 a.m. I’ll wait until after class to have breakfast, since it’s too early in the morning for me to eat. This class always challenges me and after I’m finished, I feel more energized and alert (and I sleep much more soundly at night!).
After class, I eat my Jenny Craig breakfast with my morning coffee and an orange around 9:30. My favorites include Jenny Craig Cinnamon Rolls , Egg, Cheese, & Turkey Sausage Burrito and the New York Sesame Bagel.
10:30 - 1:00 p.m. Time for work.
As a real estate agent, my work days can be very long and hectic. I’m constantly on the road and have to eat on the go, which is why Jenny Craig is perfect for me. I don’t have to plan my meals ahead of time or meal prep! With Jenny Craig, I get nutritious food that’s ready to eat in minutes and tastes delicious. Plus, there’s a large variety of menu items so I’m never bored.
1:00-2:00 p.m. Lunchtime.
I eat my lunch either at my desk or in my car while I’m traveling for work. I find the Ham & Swiss Baguette especially convenient on busy days when I have back-to-back open house showings. It’s easy to stash in my bag and eat on-the-go!
2:00 - 9:00 p.m. Healthy snacks keep me going at work!
My work day during the week usually runs pretty late. To keep me going in between meals, I choose a snack or two: apples, carrot sticks, a Jenny Craig Essential Nutrition Bar or the Blue Corn Tortilla Chips ! They’re a perfectly portioned choice when I want something salty and crunchy. I also make sure to stay hydrated by drinking plenty of water, tea or sparkling water.
9:30 - 10:00 p.m. Dinnertime.
I usually arrive home around 9 p.m. and eat dinner shortly after. Once dinner is finished, my favorite dessert is either the Cookies & Cream Cake or the Chocolate Lava Cake.
10:30 p.m. Goodnight!
I make an effort to get to bed by 10:30 p.m. to ensure I get at least eight hours of sleep. On days when I’m really tired or am able to eat dinner early, I try to tuck in earlier.
I’m so glad I could share my day with you – thanks for following along! Sweet dreams!
Feeling inspired by Kellie’s story? Book your free appointment with a Jenny Craig consultant to start your own weight loss journey today!
*Weight lost on Classic program. Results not typical. Members following our program, on average, lose 1-2 lbs. per week. Kellie received promotional consideration.
Have you heard the news? For nine years straight, U.S. News & World Report has named Jenny Craig one of the top weight-loss programs in the country. A panel of more than 20 physicians and other specialists in nutrition, weight loss, heart health, diabetes and human behavior examined a total of 41 weight-loss programs for safety, effectiveness and ease of use, among other factors. We’re proud to announce that Jenny Craig ranked #2 as a best commercial diet plan and #3 as a best weight-loss diet! But that’s not all — the nationally recognized publisher of consumer advice and rankings also placed Jenny Craig in the top 10 for three additional categories including Best Diabetes Diets, Best Fast Weight-Loss Diets and Easiest Diets to Follow.
“We are proud to be recognized as one of the best weight-loss programs for the ninth consecutive year by the reputable panel at U.S. News & World Report,” says Monty Sharma, president and CEO of Jenny Craig. “At a time when millions of Americans are struggling with weight loss at unprecedented levels, we pride ourselves on developing science-backed programs that help individuals achieve real results on their journey to better health. Our program is based on a formula that works; one-on-one support, personalized plans and premium, chef-crafted food with no artificial ingredients.”
Read on for some of the features that make Jenny Craig a top-rated weight-loss plan among renowned medical, health and wellness experts, along with information you can use to help determine whether any plan you follow is scientifically sound, safe and effective.
1. Support Is Key to the Program
According to research,1 having social support can be instrumental in your weight-loss efforts, whether it’s somebody to hold you accountable, to problem-solve with or to help you adopt healthy behaviors that can lead to sustainable weight loss. Jenny Craig’s personal weight-loss consultants deliver just this type of support through weekly one-on-one consultations, whether in person, over the phone or via video chat.
2. Healthy Eating Is Emphasized
Fad diets can be ineffective, unsustainable or even unsafe. But a well-balanced, healthy eating plan that limits calories moderately is the safest way to go, experts say.2 To promote health and weight loss, the CDC recommends the following strategies, all of which the Jenny Craig program incorporates:3
Eat plenty of fat-free or low-fat dairy products, fruits, vegetables and whole grains.
Include lean meats in your diet, including beans, eggs, fish, nuts and poultry.
Keep your diet low in added sugars, cholesterol, saturated fats, sodium and trans fats.
3. Convenient Meals that Don’t Deprive
Many people want or need convenience in a weight-loss program, but not at the expense of taste. Not only does Jenny Craig’s ready-to-go meals remove the guesswork out of meal prep, but they’re chef-crafted, free of artificial ingredients and are designed by nutritionists … so they’re healthy and delicious!
If you’re on the Jenny Craig program, you’ll have more than 100 nutritious items to choose from, augmented with five servings daily of fresh fruits and vegetables that you supply on your own.
4. The Program Is Effective — and Backed by Research
While it’s always inspiring to read success stories and reviews of a weight-loss program by people who have done it, it’s especially reassuring to know that a program has been studied for effectiveness.
Numerous studies have demonstrated the effectiveness of the Jenny Craig program. A 2015 review of 45 different studies that compared several commercial weight-loss plans, published in Annals of Internal Medicine,4 found that those on the Jenny Craig program lost more weight over 12 months than the other programs. And a 2013 study in the Journal of the American Heart Association5 found that after two years, overweight and obese women on the Jenny Craig plan significantly reduced their weight and waist circumference while improving their cardiometabolic risk factors.
5. It's Safe for People with Diabetes
According to the CDC, as of 2015, more than 100 million adults in the U.S. — had diabetes or its precursor, prediabetes.6 More troubling, the disease is on the rise, even among children and teens.7 The disease can have lasting health ramifications, as it can damage many vital body systems over time, including your blood vessels, eyes, heart, kidneys and nerves.8
Having prediabetes or diabetes often means that weight loss is recommended and that changes should be made to your diet.9 The American Diabetes Association, for instance, recommends that the majority of your carbohydrate intake should come from vegetables, whole grains, fruits, legumes and dairy products. Trans and saturated fats should be limited or avoided, while good fats (found in foods such as olive oil and nuts) can be enjoyed in small amounts. In addition, added sugars should be limited, and your sodium intake should fall under 2,300 milligrams per day.10
All of Jenny Craig’s menus, including Jenny Craig’s Type 2 diabetes menu, follow these guidelines and are also suitable for those with Type 1 diabetes and prediabetes. And they’re effective not only for weight loss, research shows, but also for improving important markers related to diabetes. A review of 10 commercial weight-loss programs by researchers at Johns Hopkins University, published in 2016, found that after 12 months, people with Type 2 diabetes who were following the Jenny Craig program reduced their hemoglobin A1c levels — a three-month average of blood-sugar concentrations — more than those who received weight-loss counseling alone.11
And another study, this one from 2014, found that people with Type 2 diabetes who were on the Jenny Craig program experienced greater weight loss and improved glycemic control compared with those who were on a traditional program that included two weight-loss counseling sessions and monthly contacts.12
6. The Program Incorporates the Latest Research
Researchers worldwide are continually studying the science behind obesity and weight loss, and any good program should regularly assess and take steps to incorporate the latest proven research. The experts at Jenny Craig began analyzing the preponderance of research into the body’s circadian rhythm — the natural 24-hour cycle of light and darkness that guides many body processes — and its role in weight loss and overall health.13-15
As a result, in 2018, Jenny Craig became the first major weight-loss company to integrate the science of circadian rhythm into its program. This plan, called Rapid Results, incorporates a daylight nutrition strategy (also known as Time-Restricted Feeding) to help you live your life in accordance with your body’s natural internal clock — and, in the process, help you lose weight and find additional health benefits.
Rapid Results leverages findings from 2017 Nobel Prize-winning research on circadian rhythm — and is based off science that indicates it’s not just about what you eat, but when, that can play an important role in helping you achieve your weight-loss goal.16 The program involves focusing on an eating time frame earlier in the day for 12 hours, then taking a digestion break during the 12 hours of evening/night (most of which is time spent sleeping). During this rest period, your body has time to rejuvenate and “clean house” so the cells of your body have a chance to repair and regenerate themselves, which helps your body function optimally the next day.17-18
But that’s not all — following this type of eating pattern can also help your body burn more of its own fat as fuel, according to Dr. Pamela Peeke, M.D., MPH, an assistant clinical professor at the University of Maryland School of Medicine and chairwoman of the Jenny Craig Science Advisory Board. “If you don’t eat for an extended period of time, say eight to 12 hours, you enter a fasted state, your insulin levels are low, and your body starts to use fat as its source of energy,” she explains. Peeke continues, “When your body clocks are working in harmony, optimal weight management and metabolism are more likely to happen.”
The Results Speak for Themselves
Jenny Craig is an effective and easy to follow weight-loss program — and the expert panelists at U.S. News & World Report agree. We hope these tips prove helpful in your search for better health and weight loss.
Ready to experience the Jenny Craig difference? Contact us for a free appointment and get started on the path to better health and wellness today.