For many of us, eating away from home is just a reality of our busy schedules. Your weekly meal plan can be adjusted to fit changes in your lifestyle such as work or travel. Not only can having a plan can help you stay on track with your weight loss goals and healthy eating habits, it can also save you money.
Meal Planning At work
Plan the night before and have your meals and snacks packed and ready to grab on your way out the door. Reward yourself for making the effort to plan ahead by buying a new, fashionable lunch pack.
Clean and cut veggies in advance for your salad and snacks.
Make “overnight oatmeal”. Place uncooked oats, a few walnuts and a pinch of cinnamon in a jar and add just enough nonfat milk or water to cover. Then, put it in the refrigerator. In the morning at work all you will need to do is heat it up and top with fresh fruit for an energizing breakfast.
Meal Planning On-the-go, vacation, traveling
Pack a cooler full of satisfying and healthy snacks such as apples, grapes, carrot sticks, nonfat yogurt and Jenny Craig snacks.
On long road trips, stop every few hours for an exercise break to clear your mind and boost your metabolism. Plan a side trip to a state park for a quick hike.
When the fast food drive-through is your only option in sight, choose kids size meals or ask for your burger protein-style (without a bun).
Look for healthy foods at the convenient store. Scan the aisles for fresh fruit, low-fat cheese and cottage cheese, whole-grain sandwiches, low-sodium vegetable juice, unsweetened tea, and sparkling waters.
At the airport, walk around the terminal while waiting for your flight. Wear a pedometer and set a goal of a minimum number of steps. Plan ahead to stay fit and pack resistance bands in your suitcase or look online to check if your hotel has a gym.
Make time for a walking tour that your destination offers.
No matter where your busy schedule takes you, planning ahead can help you stay on track. Think of tomorrow or the week ahead, and take the time to prepare and plan with your weight loss goals in mind.
1. Flood JE, Rolls BJ. Appetite. 2007;49:626-634.
It seems we’re always prioritizing just about everything and everyone over ourselves. Your kids, parents, significant other, job, and even your dog somehow always come first. But it’s important to remember your well-being is just as important and should be your priority, so that you can be the very best version of yourself. Mother, daughter, professional, spouse, volunteer — whatever the role — make time for yourself first, and you can better serve yourself and others.
Here are 10 reasons to invest in yourself and make your health and weight loss a priority:
1. Find more energy <br>
As you lose weight and become more active, you’ll find increasing energy to do the things you enjoy most, like shopping, golfing, or walking and chatting with girlfriends.
2. Develop good habits <br>
Learn how to eat healthy and turn bad habits into good ones with Jenny Craig. Soon, these new lifestyle changes will become routine, making you a healthier, happier person.
3. Stay active with your kids <br>
Are your kids running circles around you? It’s time to finally begin keeping up with them. They’ll be surprised when you volunteer to go on a hike or a bike ride with them instead of staying behind at home.
4. Set a good example <br>
Everyone you usually put ahead of yourself will begin to follow your lead. Your husband, mom, kids, and friends will inevitably be inspired by your success.
5. Tangible rewards <br>
As you track measurements and weight loss with a Jenny Craig consultant, you’ll start to see real results that have tangible rewards. Be sure to pamper yourself with manicures, new workout gear, and fun makeup.
6. Simplify your meal planning <br>
Easily plan your weekly menu by ordering from Jenny’s Cuisine®. You’ll spend less time cooking in the kitchen and more time doing your favorite activities with your family.
7. Challenge yourself <br>
Try something new, whether it’s a new vegetable or fruit, or a new group exercise class at the gym. You may find something you like!
8. Fit into a new wardrobe <br>
You’ll start to notice your clothes just don’t fit anymore, and that’s a good problem to have as you lose weight with Jenny Craig*. Reward yourself with a new wardrobe. Try a new color of blouse or a different fit of jeans to show off your progress.
9. Find support <br>
Along your weight loss journey, you will find support in new places. Perhaps you’ll meet a new friend at the gym, or your personal weight loss consultant can offer you words of encouragement you won’t hear anywhere else.
10. You’re worth it <br>
The best reason of all? You’re worth it. Investing in yourself and losing weight will ultimately boost your self-esteem and mood. You deserve to feel good!
How to Make Time for You
Plan for Regular Self-Care: Schedule the time into your day to relax, and rejuvenate into your day and fit in other obligations around this standing appointment with yourself. Spend at least 15 minutes per day doing something that helps relieve stress. It can be as simple as taking a 15-minute"power nap", reading a book for pleasure or even flipping through your favorite magazine.
Simplify Your Life: Learn to let go of the unimportant. When you sit down to make a list of the things that need to get done, take a closer look. Are there items on that list that you can eliminate (are nice to do, but don't need to be done), delegate (need to be done, but someone else can handle it) or scale down (need to be done, but not on such a grand and time-consuming level)? If so, make the appropriate adjustments and create more"you time" in your day.
We all know we should be making time for exercise—it’s essential for the maintenance of a healthy body, and an important part of any successful weight loss journey. But for those days when there just don’t seem to be enough hours, it’s nice to know that there are lots of ways to sneak in a quick calorie-burn session… and many of them don’t feel like working out at all. Here are 10 of our favorites. Please note that the activity times listed below are based on a 40-year-old woman who is 5’5” and 160 pounds. Calculate your exact times here!
Wash the car. Just 30 minutes with the bucket, sponge and hose will burn 100 calories AND get you outside.
Retail therapy. Spend 35 minutes walking and window shopping—less if you’re trying on a bunch of stuff!
Go play. Whether you’re throwing a Frisbee or playing tag, 25 minutes outside with the kids is good for you.
Sweat it out. Spend a steamy 15 minutes or so in the sauna, and you’ll literally melt the calories right off.
Walk the dog. Nobody loves to help you exercise more than your dog. 25 minutes will make you both happy!
Do the dishes. Sure, you can do a LOT of dishes in 40 minutes. But burning extra calories is an excellent reason to volunteer for dish duty after your next dinner party!
Gardening. Attention green thumbs: just 20 minutes of weed-pulling will get to the 100-calorie mark.
Dance. Put on your favorite jam and shake your stuff for 15 minutes—it’s fun, and nobody’s watching!
Take the stairs. Next time, hold the elevator! About 15 minutes of stair climbing will burn 100 calories.
Get more giggles. According to a study at Vanderbilt University, the average adult burns 1.3 calories per minute with hearty laughter. Of course, you’d have to laugh for 15 minutes straight to burn off just two little Hershey’s kisses—but if a few belly laughs can make your belly even a tiny bit smaller, why not?