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5 Post-Holiday Tips to Re-energize Your Goals

By Elisa - Jenny Craig Science-Backed

We get it: sometimes it’s easy for your healthy habits to get lost in the holiday shuffle. Between traveling and spending time with loved ones, you’ve likely had a few other things on your mind — and on your to-do list. As the new year approaches, you may find yourself wanting to refocus on your health and wellness goals. If so, you’re not alone — in 2018, 45 percent of Americans made weight loss their New Year’s resolution.1 To help you get back on track, we’ve compiled our top five post-holiday motivational tips, so you can ring in the new year feeling like your best self. Here’s to health, happiness and a wonderful 2019! 

#1 Make sleep a priority  

PostHolidayTips_Sleep.jpgFeeling tired after staying up too late at a holiday party? Post-holiday season is the perfect time to reevaluate your schedule and consider focusing on your bedtime routine. Better sleep won’t just help you feel more rested — studies indicate that it can also support your weight loss goals.2 Research shows that too little sleep can cause you to feel hungry and may increase the likelihood that you’ll reach for unhealthy foods, especially late at night.3 It’s believed that the increase in appetite is due to a surge in the hunger hormone — ghrelin — that is impacted when you don’t get enough Z’s.4 What’s more, poor sleep is linked to a higher body mass index and weight gain.5 

 

Practicing good sleep hygiene habits, like avoiding caffeine before bed and eating with your circadian rhythm, could help you feel better.6 The National Sleep Foundation recommends adults aim for seven to nine hours of sleep a night.7  

 

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Try This: Tuck in 5-10 minutes early tonight or wake up a few minutes later in the morning. Adjust as needed until you reach your goal. 

 

#2 Outline your goals

PostHolidayTips_Motivation.jpgIf your healthy eating habits and exercise routine fell short during the holidays, revisit your goals and set new ones for the week, month, or year. Setting goals and completing them each week — getting enough sleep, adding exercise back into your routine, or making self-care a priority —  is a great way to stay ahead of the game. Use these weight loss motivation tips for extra support along the way.

 

Remember to celebrate your victories, no matter how small! They’ll help fuel your post-holiday motivation as you work towards your new weekly and long-term targets. 

 

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Try This: Put pen to paper and write down your short and long-term goals. Research shows that people who vividly describe their aspirations are 1.2 to 1.4 times more likely to accomplish them.8  

#3 Stay on track with physical activity

PostHolidayTips_Exercise.jpgExercise can not only help you burn calories and keep your heart healthy, but it may also improve how you feel. According to the American Psychological Association, there is a strong link between exercise and mood.9 Just five minutes of moderate exercise, such as taking a walk or riding a bike, can be enough to lift your spirits.9

 

The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity activity or 75 minutes of aerobic activity weekly plus muscle training on two or more days per week.10 Get started with these easy ways to incorporate exercise into your everyday life. 

 

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Try This: Sneak more movement into your day by making subtle changes: park your car farther away from your destination; take the stairs instead of the elevator. Every step counts! 

#4 Get organized at work

You might feel pressure to overschedule or overcommit yourself when you get back to work after the holidays. Instead of adding stress, start the year by creating and setting realistic, achievable goals. A great way to manage your stress at work is to set 3-5 daily goals to help you prioritize the critical items you need to complete each day. Create new, stress-free habits by scheduling a daily lunchtime walk or other exercise at work

 

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Try This: Research has found that people tend to be more creative when they’re on foot.11 So if you find yourself in a creative slump, take a quick break and head outdoors — or better yet, schedule a walking meeting. 

#5 Stay hydrated

PostHolidayTips_Hydrated.jpgIf you feel drained and worn down after the holidays, it may be time to check how much water you’re drinking each day. Water is critical to our health and can help with weight loss.12 A small study published in the Journal of Clinical Endocrinology & Metabolism found drinking almost 17 ounces of water temporarily spiked participants’ metabolic rate by 30 percent.13 

 

Experts recommend women drink at least 11.5 cups of fluids, while men should drink about 15.5 cups daily.14 Drink more if you exercise or are sick – water, tea and sparkling water are all great options. 

 

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Try This: Invest in a reusable water bottle that you can have with you at all times. And refill it often; those trips to the watercooler are also good to help get your steps in!  

 

The holidays are a fun time of the year, filled with friends, family and celebrations. While your weight loss goals may have been pushed to the backburner during the holiday season, the New Year is the perfect time to get back into a healthy routine that aligns with your goals. 

 

Ready to make your health and wellness a priority in 2019? Book your free appointment with a Jenny Craig consultant to learn more about setting weight loss goals today!
 

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Sources:

[1] https://www.statista.com/statistics/378105/new-years-resolution/
[2] https://www.sciencedaily.com/releases/2017/05/170522081109.htm
[3] https://www.sciencedaily.com/releases/2018/06/180601171900.htm
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/
[5] https://www.healthline.com/nutrition/sleep-and-weight-loss
[6] https://www.medicalnewstoday.com/articles/8877.php
[7] https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

[8] https://www.forbes.com/sites/markmurphy/2018/04/15/neuroscience-explains-why-you-need-to-write-down-your-goals-if-you-actually-want-to-achieve-them/#3bfd8b557905
[9] https://www.apa.org/monitor/2011/12/exercise.aspx
[10] https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf

[11] https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf
[12] https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss
[13] http://press.endocrine.org/doi/full/10.1210/jc.2003-030780
[14] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Elisa Hoffman

bio-photo-Elisa.jpg.ea6b8a205d9e2f742b035cb498a3b0bb.jpgElisa is a content marketing manager for Jenny Craig with over ten years of experience working in the health and fitness industry. She loves sharing her passion for living a balanced and healthy lifestyle. A San Diego native and an endurance sports enthusiast, you can usually find her swimming, biking along the coast highway or running by the beach in her free time. Elisa holds a Bachelor of Arts degree from California State University Chico.

 

Favorite healthy snack: mozzarella string cheese with a Pink Lady apple.

 

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This article is based on scientific research and/or other scientific articles and is written by experienced health and lifestyle contributors and reviewed by certified professionals.

 

Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on the topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Nutritionist, to ensure accuracy.

 

This article contains trusted sources including scientific, peer-reviewed papers. All references are hyperlinked at the end of the article to take readers directly to the source.

 

 


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