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Eat Well

How to Eat Healthy on a Budget: Infographic

Wondering if eating out is cheaper than preparing healthy meals at home or having nutritious ready-made meals on hand? Find out the truth and ways you can still eat healthy on a budget! 
Jenny Craig News

New Breakfast Foods Are Here!

Rise and shine; it's breakfast time! Check out our new egg-cellent breakfast foods!  
Inspiration

Jessica B. Lost 25 lbs.* and Transformed Her Outlook on Life

*Weight loss on Classic Program. Members following our program, on average, lose 1-2 lbs. per week. Member received promotional consideration.     I grew up being overweight. I would try various ways to lose weight, but nothing seemed to work. It was a doctor’s appointment that both scared me and made me realize that my youth did not protect me from illnesses that I thought were for much older adults. At that visit, I weighed nearly 200 lbs. and my doctor ran a battery of tests on me. After getting the test results, my doctor told me I was pre-diabetic, and if I did not get myself into a healthy weight range, I would end up having diabetes and other serious health issues. His warning hit me hard, and I knew then that I needed to lose weight for myself, my health and my future. I joined Jenny Craig, and it completely changed my life.            #wistia_chrome_25 #wistia_grid_31_wrapper .w-css-reset{font-size:14px;} #wistia_chrome_25 #wistia_grid_31_wrapper div.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_25 #wistia_grid_31_wrapper 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33% { opacity: 1; } 66% { opacity: 1; } 100% { opacity: 0; } } @keyframes VOLUME_LARGE_WAVE_FLASH { 0% { opacity: 0; } 33% { opacity: 1; } 66% { opacity: 1; } 100% { opacity: 0; } } .volume__small-wave { animation: VOLUME_SMALL_WAVE_FLASH 2s infinite; opacity: 0; } .volume__large-wave { animation: VOLUME_LARGE_WAVE_FLASH 2s infinite .3s; opacity: 0; } Click for sound           0:05                       #wistia_grid_31_wrapper{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;font-family:Arial,sans-serif;font-size:14px;height:100%;position:relative;text-align:left;width:100%;} #wistia_grid_31_wrapper *{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;} #wistia_grid_31_above{position:relative;} #wistia_grid_31_main{display:block;height:100%;position:relative;} #wistia_grid_31_behind{height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_31_center{height:100%;overflow:hidden;position:relative;width:100%;} #wistia_grid_31_front{display:none;height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_31_top_inside{position:absolute;left:0;top:0;width:100%;} #wistia_grid_31_top{width:100%;position:absolute;bottom:0;left:0;} #wistia_grid_31_bottom_inside{position:absolute;left:0;bottom:0;width:100%;} #wistia_grid_31_bottom{width:100%;position:absolute;top:0;left:0;} #wistia_grid_31_left_inside{height:100%;position:absolute;left:0;top:0;} #wistia_grid_31_left{height:100%;position:absolute;right:0;top:0;} #wistia_grid_31_right_inside{height:100%;right:0;position:absolute;top:0;} #wistia_grid_31_right{height:100%;left:0;position:absolute;top:0;} #wistia_grid_31_below{position:relative;}     There were many things about the Jenny Craig Program that worked well for me. One of my favorite things was the great-tasting food that was nutritionally balanced and served in a portion size that filled me up and still allowed me to lose weight. I did not feel deprived because I could eat six times a day and was able to have a decadent dessert or a savory snack every day as part of my daily menu. I could still enjoy my favorite foods if I ate them in the right portions. I also learned to pay attention to when and why I was eating and became more mindful of what I needed instead of using food for comfort.      Having my own weight loss consultant to meet with once a week was such a valuable part of the program. She was a constant source of support, encouragement and information which helped me successfully lose weight and form new eating habits that have allowed me to stay at a healthy weight. I also started cooking more vegetables and trying new things, so now I know how to fill up with the right foods to make meals more satisfying. I also enjoy exercising now and found that it relieves stress which helps me resist temptation. After exercise, my body craves healthy nutrients to refuel and I experience fewer cravings for unhealthy foods.      I lost 25 lbs.* on Jenny Craig and I am truly the person that I’ve always wanted to be. Losing this weight has done so much more than change my body. It has given me the initiative and drive to know that I can do anything I set my mind to. Now that I’ve gained confidence from losing the weight, I have completely transformed my outlook on food, health, and pretty much every aspect of my life. I am all around a happier person. My advice to other people who want to lose weight is to make small achievable goals that can lead to big changes in your lifestyle. Doing a little something each day, such as eating more vegetables or adding more steps in your day, brings you further away from unhealthy habits and closer to your goal of a healthier and happier you. <br> *Weight loss on Classic Program. Members following our program, on average, lose 1-2 lbs. per week. Member received promotional consideration. <br> Feeling inspired by Jessica’s story? Book your free appointment today to meet with a personal weight loss consultant and take the first step toward a healthier and happier you!   
Inspiration

8 Tips to Set Realistic Goals and Crush Them in 2019

It’s officially January 2019 — the start of a new year — the beginning of endless possibilities. For many, it also marks a time to start focusing on better health, weight loss and working toward sustainable lifestyle changes (because why not start off the new year right?).    But before you declare to hit the gym every morning, or shun carbs entirely (please, don’t!), take a few minutes to set yourself up for real-life success. By setting realistic goals and creating a plan to achieve them, you’ll make 2019 one year to remember.    If you’ve set a goal for the new year — there are ways to make it happen. Here’s how:  How to Set Goals and Achieve Them If you’re thinking about setting goals for the new year, losing weight is likely at the top of your list. A survey of more than 600 Americans, conducted on behalf of Jenny Craig, found that more than half of Americans cite the desire to improve their overall health, with one-third naming losing weight as their 2019 resolution, closely following eating healthier and exercising more.    These are all worthy goals — and codifying them may help you succeed in your efforts, research has found. One study conducted at The University of Scranton1 found you’re ten times more likely to change a behavior simply by making a New Year’s resolution to do so.    Once you identify a goal you’d like to achieve — weight loss, for instance — follow these steps to help ensure your success.  1. Be Specific with Your Goal Instead of simply aiming to lose weight, be very clear about what you want to achieve. For instance, after assessing your body mass index, you might decide to set a goal of losing 15 pounds. Or you might resolve to get your blood pressure into a healthy range, or to be able to walk a mile in a certain amount of time. The more specific you are, the more able you’ll be to assess your progress as you move toward your goal. 2. Set a Realistic Weight Loss Goal It’s important to be realistic about your expectations. For instance, if your focus is weight loss and your goal is to reach your high school weight, take a look at whether that weight is achievable through healthy weight loss and if it’s sustainable. By losing a modest amount of weight — 5 percent to 10 percent of your body weight — you can still bring significant improvements to your health, according to the Centers for Disease Control and Prevention.2   Research has found that people who want to lose weight often have unrealistically high weight-loss goals. Several studies, for instance, found that patients receiving weight-loss treatment ideally wanted to lose approximately 33 percent of their body weight within one year.3 Having overly aggressive weight loss goals such as these might not be advisable, experts say,4 as it can lead to disappointment — and, possibly, failure. Setting realistic goals, on the other hand, may make it more likely that you’ll reach your New Year’s resolution. 3. Come Up With a Realistic Timeframe to Reach Your Goal  Set a date by which you aim to lose the weight. Although you may initially see a large drop on the scale when you begin a weight loss program, your progress will likely even out as you continue your new, healthy lifestyle. After a month of weight loss, aim to lose 1 to 2 pounds a week as experts recommend.3  4. Set Both Long- and Short-Term Goals — and Write Them Down  To help keep yourself motivated toward meeting your ultimate goal, set mini-goals you can reach within a month or so. Perhaps you’d like to lose 5 pounds, or tighten your belt by a notch — think about the little things in addition to the big ones, then write them down. A study conducted at Dominican University of California5 showed that more than 70 percent of people who wrote down their goals (and in this case, shared them with someone else) were successful in achieving those goals, compared with a 35 percent success rate among those who didn’t commit to their goals in writing.  5. Create Action Steps  Figure out exactly what will help you reach your goal — and in doing so, think back to any time when you tried to lose weight but weren’t as successful as you’d hoped. What kept you from succeeding? What were your missteps?    For instance, you might decide that you need to modify your behavior at home or work by doing the following:6 Eating more mindfully — avoid watching TV, reading, talking on the phone or working on the computer during a meal  Keeping healthy snacks on-hand: fruit, non-starchy vegetables, nonfat Greek yogurt or one of your favorite Jenny Craig snacks  Drinking a glass of water before eating  Avoiding high-calorie add-ons such as butter, mayonnaise and sugary creamers Swapping soda for a glass of sparkling water with lemon  Going for a walk during your work breaks  6. Don’t Rely on Willpower Alone  According to the American Psychological Association (APA),7 expecting to lose weight through willpower alone could be a mistake. Sure, you might have loads of resolve at the beginning of your weight-loss journey, but with time, that resolve can falter. In fact, according to a survey conducted by the APA, respondents cited not having enough willpower — which the organization defines as “the ability to delay gratification, resisting short-term temptations in order to meet long-term goals”— as the top reason they were unable to make healthy lifestyle changes.   Likening willpower to a muscle that gets fatigued from overuse, experts say that relying on your internal strength to resist temptation can take a mental toll over time; you need tools and strategies to support your resolve. In addition to summoning — and maintaining — as much willpower as you can, the APA recommends the following to help you achieve your goals:  Get support. A recent study published in the Journal of the American Medical Association, discovered that individuals following structured weight loss programs with support were more likely to lose weight and more likely to keep off the weight, than those who did not.8 If you’re looking for a plan that offers dedicated support — Jenny Craig provides personal weight loss consultants for every member.  Focus on one behavior at a time. Instead of coming up with a long list of behaviors you will institute (or change) all at once, focus on one clear tactic at the outset; then add on from there. Doing so, experts say, will allow you to focus your willpower in one area — and, once you’ve mastered that one, you’ll have more willpower to tackle the next one on your list. So, for example, you might decide that you want to eat fewer sweets — you should master that behavior before adding another tactic of, say, exercising daily. Succeeding at modifying each successive behavior will boost your confidence — and your willpower. Monitor your behavior in regard to your plan. If your target behavior is to eat fewer sweets, make a plan of how you will achieve that, whether it’s substituting fruit or non-fat yogurt for dessert, doing some meditation after dinner instead of reaching for a bowl of ice cream, or ridding your pantry of candy. Keep track of your progress and stumbles: If you were able to resist those temptations for a full day, write it down (and celebrate it!) — along with any tactics you used to steer clear of the sweets. And if you do experience a slip-up, don’t let it take you off track. And show yourself some self-compassion: Brush yourself off, try to figure out what contributed to the stumble, write it down and learn from your mistake. Then recommit — daily, if necessary — to your goal.  7. Reward Yourself Along the Way You’re working hard — you deserve to reward yourself! Not all of your achievements need to be weight-related, though, so if you’ve shunned dessert for an entire week, treat yourself to a movie. Hit the gym four days this week? That calls for flowers!  8. Envision Your End-Result Picture how you will look at your goal weight, how it will feel to fit back into your favorite pair of jeans, the triumph you’ll feel as you run up a flight of stairs without becoming winded. Then write down how that feels. Having a clear picture of where you want to go, as well as the emotions involved once you get there, will help you stay motivated and on track.   We hope these tips inspire you to make realistic goals this year — and set you up for success to accomplish all of them! Remember — your resolution can serve as a powerful way to help you connect to your truest wishes and your most fervent hopes to live a healthier life.    Do you need help committing to your New Year’s resolution? Jenny Craig can help! Contact us today to get started on the path to better health and wellness for the new year — and for many years to come! <br>     Sources: [1] http://news.scranton.edu/articles/2016/12/Faculty-Reseach-Holidays.shtml [2] https://www.cdc.gov/healthyweight/losing_weight/index.html <br> [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2860378/ <br> [4] https://jandonline.org/article/S2212-2672(13)01677-8/pdf <br> [5] https://www.dominican.edu/dominicannews/study-highlights-strategies-for-achieving-goals <br> [6] https://www.ucsfhealth.org/education/behavior_modification_ideas_for_weight_management/ [7] https://www.apa.org/helpcenter/willpower-living.aspx <br> [8] https://jamanetwork.com/journals/jama/fullarticle/2702878
Live Life

Here's How to Ring in the New Year Without Derailing Your Weight Loss Progress

If you’re like many Americans who are on a journey to lose weight, the thought of New Year’s Eve may fill you with a mix of excitement and angst. On one hand, you don’t want to derail the progress you’ve made; on the other, you’d like to be able to kick up your heels a bit and ring in the new year with some fanfare.    Well, we’ve got good news for you: Just because you’re on a weight loss journey doesn’t mean you need to hide at home while everyone else celebrates. Here are eight healthy ways to ring in the new year with friends and loved ones by your side —without sabotaging your hard-earned progress.  1. Come Up with a Post-Party Plan The last thing you want to do after a night of celebrating is to figure out what you can or should eat — or to have to drag yourself to the store for healthy food that you you’ll need to prepare. Make a list of the healthy snacks and meals you’ll eat on New Year’s Day, and grab everything at the grocery store earlier in the day. Even better: have a few ready-made meals on hand so there’s no need for prep work!   2. Heading Out to a Party? Strategize First  Work with your Jenny Craig personal weight loss consultant to make a game plan before you head out the door for a New Year’s Eve celebration. In addition, consider the following strategies to help you stay on track with your weight loss plan: Fill up on healthy food throughout the day. Don’t make the mistake of thinking that by skipping meals earlier in the day you can compensate for eating later: Doing so can make you ravenous when meal time finally comes and can cause you to make poor choices.1 Plus, eating healthfully — and in the right portions — during the day may make you more likely to continue your healthy patterns throughout the evening. Also, be sure to eat breakfast: Researchers at the Mayo Clinic2 have found that regularly skipping your morning meal not only puts you at higher risk for gaining weight, but also for developing dangerous visceral fat (also known as belly fat).  Once you’re at the party, check out the food lineup before loading up your plate. Instead of taking a little of every dish that’s being offered, first take a close look at all the foods being served, then decide which ones to eat. Choose only items you really want — no need to take something simply because it’s there. Another tip: be mindful of your portion sizes. Squeeze in some physical activity on New Year’s Eve — and on New Year’s Day. Getting a workout in (even if it’s just a 30-minute walk!) before you head off to your New Year’s Eve party can help put you in the right frame of mind for the rest of the day. If you’re feeling ambitious, schedule a workout for the day after as well. You may even want to consider signing up to run (or walk) a New Year’s Day race; dozens are held across the U.S. every year.  3. Host Your Own Party Worried about all the tantalizing dishes that are bound to end up at the New Year’s Eve party? Consider hosting your own celebration so you have more control over the food and drinks that get served. Need some ideas on what to prepare? Consider these healthy, delicious 5-minute side dishes.    Also, stock up on small containers so you can send your guests home with leftovers. That way you can enjoy the party for the night, and then continue with your healthy eating plan once it’s over. 4. Choose Healthier Drink Options Ring in the new year with alternative drink options such as kombucha, sparkling water with fruit, peppermint tea, etc., or ensure to alternate between your favorite libation and a sparkling water to stay hydrated and consume less alcohol (and calories!). 5. Not in the Party Mood? Try Something Different Don’t want to face the temptations of a traditional New Year’s Eve party — or deal with subzero weather, rowdy party-goers and the risk of not being able to find your coat when it’s time to head home? There are plenty of other ways to ring in the new year:    Have a family game night: stock up on party favors, hats and poppers for when the clock strikes midnight. While you’re at it, try a healthy new recipe.  Go to the movies — and bring your Jenny Craig popcorn. Go for a nighttime hike (just don’t forget a headlamp). Try a midnight run. New York and other cities hold an annual race at midnight on New Year’s Eve. See if you can find or organize one in your area. Go bowling.  Try ice skating. Host a pampering party (because you deserve a little self-care). Do some yoga. While you’re at it, use the opportunity to do some meditation on what you really want to achieve in the new year — and how you will get there.  6. Keep Things in Perspective Just remember, New Year’s Eve is just one night, so overindulging might not be worth it in the long run if it makes it harder for you to mentally and physically recommit to your weight loss goals the next day — especially if you have tempting leftovers in the house, or you’re feeling the effects of too much celebration and too little sleep.   As we wrap up this year, we hope you’ll look on New Year’s Eve not so much as a chance to overindulge, but to spend quality time with the people who matter most: friends and family. Here’s to a healthy, happy 2019 brimming with vitality and wellness. Cheers!   Planning on reaching your weight loss goals in the new year? Jenny Craig can help! Contact us for a free appointment to get started on the path to health and wellness today.     Sources: [1] https://www.health.harvard.edu/diet-and-weight-loss/eating-frequency-and-weight-loss <br> [2] https://inthenews.mayoclinic.org/2018/04/27/people-who-eat-breakfast-gain-less-weight-over-time-study-finds/ <br>  
Eat Well

A New Study Just Revealed the Best Time to Eat for Heart Health

If you’re like many people, life may keep you so busy that you don’t have the time or energy to put much thought into your eating patterns. You might rush out the door in the morning without eating breakfast, grab something on the run for lunch and nosh on a few things here and there throughout the day. It’s not until the evening that you have a chance to sit down and eat a full — perhaps too full — meal.   But eating this way may not be good for your health, a new study1 shows. Researchers have found that consuming too many calories in the evening may increase your chances of developing prediabetes and high blood pressure, which together may increase your cardiovascular risks.2   Here’s what you need to know to keep your heart — and the rest of you — as healthy as possible. What the Research Found In preliminary research1 that looked at the timing of meals among more than 12,000 Hispanic/Latino adults, researchers found that eating 30 percent or more daily calories after 6 p.m. was associated with a 23 percent higher risk of developing high blood pressure and a 19 percent higher risk of developing prediabetes when compared with people who ate less than 30 percent of their calories after that time. In this study, which was funded by the American Heart Association (AHA) and presented at the AHA Scientific Sessions in November 2018, more than half of the study participants reported consuming more than 30 percent of their calories after 6 p.m.    The researchers also found that every one percent increase in the number of calories eaten after 6 p.m. (approximately 20 calories in a 2,000-calorie daily diet, for instance) was associated with higher levels of fasting glucose, insulin and insulin resistance, all of which are linked to an increased risk of diabetes.1 Compared with other study participants, people who ate later also had higher systolic and diastolic blood pressure readings.3   Interestingly, the study did not find that eating later was associated with an increased risk of becoming overweight or developing central adiposity (belly fat),1 although other research has found such links. Experts at Harvard Health,4 for instance, say that while the results are “not unanimous,” the majority of studies show that eating late in the day contributes to weight gain and other potential health problems.   According to the AHA study, the increased risks by eating late has to do with the body’s natural circadian rhythm, an internal clock that helps regulate our waking, eating and sleeping patterns, among other functions.5 The researchers suggest that eating later in the day disrupts the internal clock, increasing the risk of different types of health problems, including diabetes and heart disease.6   While the AHA study focused on a specific demographic, the authors state that the findings may apply to the U.S. population in general.1 In fact, an earlier Scientific Statement7 from the AHA says the planning and timing of meals and snacks, including not skipping breakfast and eating more calories earlier in the day as opposed to later, may help reduce the risk of cardiovascular disease. They call for more studies to investigate this connection. More Tips to Keep Your Heart Healthy Besides limiting your calorie intake in the evening and eating more calories in the morning than later in the day, there are other steps you can take to help keep your heart healthy. The U.S. Department of Health and Human Services’ (HHS’s) Office of Disease Prevention and Health Promotion recommends the following:8  <br>1. Eat a healthy diet. The HHS’s National Heart, Lung, and Blood Institute (NHLBI) suggests that you:9 Emphasize vegetables, fruit, whole grains, and fat-free or low-fat dairy products  Include beans, eggs, fish, lean meats, nuts and poultry in your diet Limit your intake of saturated and trans fats, sodium and added sugars Monitor your portion sizes   2. Stay active. To gain major health benefits, the NHLBI10 recommends that you do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity every week. Check out this beginner’s guide to exercise to get started.   <br>3. Stay at a healthy weight. Click here to take a free BMI assessment and find out if you fall within a healthy range.   <br>4. Don’t smoke or expose yourself to secondhand smoke. <br>5. Control your cholesterol and blood pressure. <br>6. Manage your stress. <br>7. Drink alcohol in moderation, if at all. (Find out how alcohol hinders weight loss.)   In addition, the Cleveland Clinic recommends these steps to help keep your heart healthy:11     Get enough sleep. Research has shown that adults who sleep fewer than six hours per night are approximately twice as likely to have a stroke or heart attack as those who get six to eight hours per night. In addition to making a commitment to getting an adequate amount of sleep, practice “sleep hygiene” to improve the quality of your Z’s.  Get up and move around during the day. Studies have found a link between long periods of sitting and an increase in cardiovascular events. In addition, sitting for long periods of time — such as when traveling — increases your likelihood of developing blood clots. So if you work at a job that requires a lot of sitting, make it a priority to get up and walk around several times throughout the day; many experts suggest doing so at least once per hour.  Heart Health and Weight Loss Since maintaining a healthy weight is also important to keep your heart healthy, focusing on weight loss can help if you’re overweight. Here are a few tips to get started.      <br>1. Focus on breakfast, not dinner. In addition to the findings from the AHA research, another study12 found that eating a substantial breakfast and a small dinner is better for weight loss than eating a small breakfast and a large dinner.     <br>2. Eat with your circadian rhythm in mind. Eating in sync with your circadian rhythm — basically, during daylight hours — can help with weight loss,13 in addition to potentially improving many other aspects of your health, including hormone release, metabolism, digestion, depression and more.14 <br>3. Weigh yourself daily. Another study presented at the Scientific Sessions15 analyzed the self-weighing patterns of more than 1,000 adults, and whether there were differences in weight according to these patterns. The researchers found that people who weighed themselves six or seven times per week lost 1.7 percent of their body weight over the course of a year. People who never weighed themselves, or who did so once per week, didn’t lose any weight during the same timeframe. Previous studies15-17 have also found that people who weigh themselves daily tend to lose more weight than those who weigh themselves less often. Researchers believe the self-monitoring involved with weighing yourself daily increases your self-awareness of how different behaviors affect your weight, which can inspire you to make necessary changes.  <br> Whether you’re 27 or 77, it’s never too early — or late — to commit to the health of your heart. We hope you’ll consider these important findings in coming up with a strategy to help keep your heart in top form.   If you’re interested in bettering your health — Jenny Craig can help. Set up a free appointment and talk to a personal weight loss consultant who will work with you to achieve your goals!      Sources: [1] https://newsroom.heart.org/news/big-high-calorie-meals-after-6-p-m-may-increase-heart-disease-risk-for-hispanics [2] https://newsarchive.heart.org/study-high-blood-pressure-and-prediabetes-together-increases-risk-to-heart/ [3] http://www.diabetesincontrol.com/newsletter/issue-965/ [4] https://blog.content.health.harvard.edu/blog/columns/does-eating-late-make-you-gain-weight/ [5] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx [6] https://www.aarp.org/health/healthy-living/info-2018/heart-healthy-eating-aha.html [7] http://newsroom.heart.org/news/meal-planning-timing-may-impact-heart-health [8] https://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/keep-your-heart-healthy [9] https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm [10] https://www.nhlbi.nih.gov/health-topics/physical-activity-and-your-heart [11] https://health.clevelandclinic.org/5-things-to-do-daily-to-keep-your-heart-healthy/ [12] https://blog.content.health.harvard.edu/blog/columns/does-eating-late-make-you-gain-weight/ [13] https://www.npr.org/sections/thesalt/2015/03/10/389596946/circadian-surprise-how-our-body-clocks-help-shape-our-waistlines [14] https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx [15] https://newsroom.heart.org/news/daily-weighing-may-be-key-to-losing-weight?preview=39b3 [16] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113164 [17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/