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
Feeling 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
#2 Outline your goals
If 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.
#3 Stay on track with physical activity
Exercise 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.
#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.
#5 Stay hydrated
If 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.
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! <br>
 https://www.statista.com/statistics/378105/new-years-resolution/ <br>
 https://www.sciencedaily.com/releases/2017/05/170522081109.htm <br>
 https://www.sciencedaily.com/releases/2018/06/180601171900.htm <br>
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ <br>
 https://www.healthline.com/nutrition/sleep-and-weight-loss <br>
 https://www.medicalnewstoday.com/articles/8877.php <br>
 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 <br>
 https://www.apa.org/monitor/2011/12/exercise.aspx <br>
 https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf <br>
 https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss <br>
 http://press.endocrine.org/doi/full/10.1210/jc.2003-030780 <br>
It’s been said that a journey of a thousand miles begins with a single step. And when you’re trying to lose weight, the toughest step of all can be the one you take onto the bathroom scale. Will those numbers in front of your toes serve as proof of your progress? What if you haven’t lost as much as you expected — or if you’ve actually gained a pound or two? It’s common for many people to avoid weighing themselves for these very reasons.
Yet if you’re trying to lose weight, it can be helpful to weigh yourself — and to do so regularly. Frequent weigh-ins not only help you keep track of your progress and feel motivated, but research shows they can also help you lose weight.1 At the same time, not doing regular weigh-ins can lead to weight gain.2 In fact, self-weighing can be so effective that many experts now recommend weighing yourself daily if you’re trying to lose weight — or to maintain the loss you’ve already achieved.
Here’s a look at the science behind daily weigh-ins, as well as tips to make the most out of your trips to the scale.
What does the research say?
Research shows weighing yourself every day can be one of the most important tools in your weight-loss journey. Based off these findings, Jenny Craig recommends daily weigh-ins on your own, in addition to weekly weigh-ins with your personal weight loss consultant. (But if you find weigh-ins causing more anxiety than motivation, do what is best for you and your journey.)
For instance, recent research conducted by the University of Pittsburgh School of Nursing and the University of California, San Francisco School of Medicine3 analyzed the self-weighing patterns of more than 1,000 adults — and whether there were differences in weight according to these patterns. They 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. (The study participants were not given any weight-loss advice, incentives or other guidance; they were studied only in relation to how frequently they stepped on the scale.)
Another study of 91 overweight adults4 conducted by researchers from Duke University and the University of North Carolina at Chapel Hill found that people who weighed themselves daily achieved “clinically meaningful” weight loss when compared to those who weighed themselves six days a week or less. The participants who weighed themselves daily lost an average of more than 20 pounds over six months, while those who weighed in less than daily lost less than 7 pounds, on average, during the same time period. (Study participants were provided feedback on the frequency of their weigh-ins and corresponding weight loss, in addition to weight-loss strategies such as reducing their calorie intake and incorporating daily physical activity into their schedules.)
Keeping tabs on your progress is important to help achieve your weight loss goals,” says Dr. Pamela Peeke, MD, MPH, FACP, FACSM, chair of the Jenny Craig Science Advisory Board. “Weighing yourself daily can be a great barometer for whether the numbers are headed in the right direction, and if they’re not, you can have that immediate information to course correct and make positive changes to get back on track.”
Why is it helpful to weigh yourself daily?
There are several factors associated with daily weigh-ins that can help with weight loss. For instance, according to the University of Pittsburgh/UCSF researchers, self-monitoring of your body weight — such as by weighing yourself frequently — can lead to changes in your behavior, which in turn can increase your success at managing your weight.3
Additionally, research suggests that frequent self-monitoring may improve your self-awareness while also providing an early warning of subtle increases in your weight.2 What’s more, the National Institutes of Health5 (NIH) says that regular monitoring of your weight is essential for weight maintenance.
In fact, Duke/Chapel Hill researchers say that study participants who weighed themselves daily engaged more often in behaviors associated with weight loss, including the following:4
Reducing their calorie intake by 500 to 1,000 calories per day
Reducing the amount of fast food they ate
Reducing the amount of sweets or junk food they ate
Reducing late-night snacking
Making small changes to their daily activity level
Reducing the amount of time they watched TV
Exercising for at least 30 minutes per day
Daily weigh-ins may not be for everyone
Despite the potential benefits of daily weighing, experts warn that certain people are better off not doing weigh-ins. Research indicates that the self-esteem of young adolescents may be impacted by daily weigh-ins.6 And if you’ve ever struggled with disordered eating, studies indicate frequent weigh-ins should be avoided as well.7
So be sure to check in with yourself. Does the above apply to you? Or does weighing in give you more of an emotional blow over than an emotional boost? If so, daily weigh-ins are not for you.
Tips for daily weigh-ins
You can get the most out of your weigh-ins by following these tips: <br>1. Weigh yourself around the same time every day. Try to get in the habit of weighing yourself around the same time daily to help get a more accurate picture of your weight loss. Many experts recommend first thing in the morning. <br> <br>2. Wear the same type of clothing — if any. Jeans weigh more than leggings; a sweater is heavier than a t-shirt. Level the playing field by donning the same clothes daily — or weigh in without any clothing at all.
<br>3. Try a graph rather than a list. Since it can help you see trends, keeping a graph of your weight may be more informative than a list, according to the NIH.5
<br>4. Keep your cycle in mind. If you feel heavier around the time of your period, it’s not all in your head: Many women do gain weight according to their menstrual cycle. If you see a jump in the numbers on the scale, don’t panic — as long as you’re eating sensibly and exercising, they’ll come back down as your hormones normalize.8
<br>5. Repeat after us: Muscle weighs more than fat. If you’ve been working out as part of your weight-loss plan, it may seem as if you’re losing weight more slowly than you’d like. But keep in mind that muscle weighs more than fat, so even if the numbers on the scale seem slow to budge, you’re actually putting on healthy amounts of metabolism-boosting muscle while losing fat.9,10 Taking your measurements (waist, hips, etc.) is another good indicator of your progress.
<br>6. Keep it in perspective — and be patient. According to the NIH,5 one day’s exercise and diet patterns won’t have a measurable effect on your weight the next day. It’s the cumulative effects of your behaviors that make a difference.
<br>7. The numbers aren’t everything. Are the pounds dropping more slowly than you’d like? Try to assess your progress in other ways: Is your waist getting smaller? Feeling less pressure on your knees? Is your BMI improving? Can you walk farther without getting out of breath? These are all signs of improving health.
<br>8. If you opt to weigh in once a week, choose the same day. According to research, people tend to weigh the most on Monday and the least on Friday,11 while the most accurate day to do a weigh-in is Wednesday.12
<br>9. Remember: Variation is normal. According to the Cleveland Clinic,13 average-weight adults can see the scale vary by up to 5 or 6 pounds per day depending on water retention and other factors. Weighing yourself daily can help you recognize fluctuating numbers as nothing more than a normal variation — so if you see your numbers jump from one day to the next, that doesn’t mean you’re actually gaining weight. And it’s certainly no reason to throw in the towel and give up on your goals.
Research continues to discover fascinating, effective ways to help you reach your weight-loss goals, and daily weigh ins are one of the simplest — yet most valuable. As you continue on your path to a healthy weight, we hope you consider adding this tool to your weight-loss journey if it’s right for you.
Would you like to learn more healthy ways to lose weight? From eating in tune with your circadian rhythm to instituting a daylight nutrition strategy, Jenny Craig considers the latest proven research for their effective weight-loss program. Schedule your free appointment and get started today. <br>
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644499/ <br>
 https://www.ncbi.nlm.nih.gov/pubmed/27188448 <br>
 https://www.sciencedaily.com/releases/2014/12/141216123821.htm <br>
 https://www.health.harvard.edu/staying-healthy/weighing-in-on-the-value-of-the-body-mass-index <br>
 https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism <br>
 https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism <br>
While the weather might be cooling down, your social calendar is probably just starting to heat up. There’s no shortage of parties, family get-togethers and other festive events during the holidays. With a busy schedule and an abundance of incredible meals, it might feel challenging to maintain your healthy habits.
Make staying on track during the holidays easier by focusing on small, simple ways you can prioritize your health. By incorporating the right habits, you can enjoy each occasion without losing sight of your weight loss goals. Here are our tops tips to stay healthy while celebrating the holidays.
How to successfully navigate holiday meals
BYOD (Bring Your Own Dish) <br>
Not sure how to stay healthy during the holidays? While sweet and savory treats seem to be everywhere during this time of year — at work, parties and family functions — there are plenty of options that will keep you on track while allowing you to enjoy these events. Here’s how to set yourself up for mealtime success: Offer to bring a dish so you’ll have something delicious to eat that won’t derail your weight loss plans. The key is to replace foods that are high in simple carbohydrates, added sugar and added salt with healthier options. Check out these 5-minute recipes for quick and delicious side dish ideas.
Pay attention to portions and eating speed <br>During mealtimes, select healthier options (like non-starchy vegetables and lean proteins) and use a smaller plate to keep your portions in check. Try to also pay attention to how quickly you eat. Research has shown that people who eat quickly are more likely to gain weight, have higher blood glucose and a larger waistline.1 Eating slowly and more mindfully gives you the time to savor your food and allows your digestive system’s hormones time to signal to your brain feelings of fullness.2 This communication between your gut and your brain typically takes about 20 minutes to take effect.3 So take your time at the dinner table — enjoy each bite’s taste, texture and smell!
Reach for water <br>
What you drink is just as important as what you eat. During the holidays, focus on staying hydrated and avoid high-calorie beverages, like sodas, alcohol and sugary coffee drinks. Wondering what to sip on when you’re at a holiday party? Studies show that drinking more water may help with weight loss.4 Staying properly hydrated can increase feelings of fullness during your meal — which means you may not be as inclined to reach for seconds.5 Change things up with sparkling water or a seasonal fruit-infused flavor, like grapefruit, pomegranate or pear. To infuse water, slice your fruit and add it to a 2-quart pitcher of water. Chill in the refrigerator for a few hours before enjoying. If you’re at an event, order a soda water and garnish it with a lemon or lime.
How to support your weight loss goals during the holidays
De-stress and improve your fitness with exercise <br>
Physical activity doesn’t need to be complicated or time-consuming to be effective. It can be as simple as taking a brisk 10-minute walk during your lunch break, playing tag with your kids, or squeezing in a few exercises at home and between chores.
Even a short burst of activity can positively impact your body by boosting your metabolism, mood and heart function.6 Exercise is also a great way to manage stress, especially during the hectic holiday season. Physical activity helps reduce the body’s stress hormones, including adrenaline and cortisol. Additionally, it stimulates the production of endorphins, which are the body’s natural painkillers and mood elevators.7 The next time you’re feeling overwhelmed by your holiday to-do list, try taking 15-30 minutes to get your heart pumping.
With a little preparation, you can get on track with your weight loss goals and your holiday plans this season by being mindful of your eating habits and activity level. This year, try to create new holiday traditions that align with your health goals and get the whole family involved!
Ready to take the next step with your weight loss and healthy habits? Jenny Craig’s science-based programs offer delicious chef-crafted meals and personalized support. Book your free appointment with a consultant today and make 2019 your best year yet.
 https://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605 <br>
 https://www.huffingtonpost.com.au/2016/11/09/we-found-out-if-it-really-takes-20-minutes-to-feel-full_a_21602736/ <br>
 https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss <br>
 https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss#section2 <br>
It’s not always just about the destination — traveling during the holidays can be an exciting (and hectic) time. Between crowded airports and mile-long traffic jams, it probably feels like a million people are on the go, just like you. Turns out, that’s not an exaggeration. In 2017, roughly 107 million Americans traveled at least 50 miles away from their home between December 23 to January 1.1
Whether you’re visiting friends and family, jet-setting to a new country, or taking a quick trip to get out of the cold (hello, Florida!), your holiday travels can sometimes start to feel a little chaotic — from the planning to unexpected surprises that may arise along the way. But with a little preparation and thoughtful self-care, you can stave off stress and enjoy your trip — and all the events in between.
Practicing self-care, especially while traveling during the holidays, can sometimes mean the difference between a fun or frustrating trip. Here are our top 5 self-care tips for holiday travelers.
1. Get plenty of rest.
With all the hustle and bustle around the holidays, it might be tough to squeeze in some shut-eye. To feel your best, you’ll want to rest before, during and after your travels. If you have trouble falling asleep in a hotel or a friend’s home, you’re not alone — you might be experiencing the “first night effect.”2 Having a bad night’s sleep the first time you stay in a new place is normal. Here’s why: one side of your brain rests while the other remains alert to sense potential threats, according to research.2 By the second night, the brain is more likely to relax, allowing you to sleep more deeply.2
To keep a sleepless night from affecting your holiday plans, try arriving earlier than the day before an event to give yourself (and your brain) time to settle in.2 And if you’re traveling across one or more time zones, your circadian rhythm, or your body’s natural internal “clock” might be thrown off, making it difficult to stay awake or fall asleep. To get back on track, try getting some sun during the daylight hours in your new time zone.3 Sunlight may help to balance your body’s production of melatonin, a hormone that promotes sleep4 and may help you get back to your regularly scheduled Z’s.
2. Make time for movement.
No matter how you choose to travel, try not to get stuck in your seat for hours on end. Sitting in one position for too long, especially if you’re in cramped conditions, may leave you feeling sore and achy when you reach your destination. Try to stand up and stretch every hour. On a plane or train? Take a stroll down the aisle to stretch your legs. Once you’re back at your seat, do some calf and shoulder raises, or a few neck rolls to stay loose. Riding in a car? Take a quick break from driving to stop at a scenic overlook and enjoy the view while going for a short, brisk walk. No matter how you choose to get your blood pumping, it’ll help banish travel jitters, boredom and might even burn a few calories.
3. Stay hydrated.
You’re probably used to drinking more water in warmer weather, especially when you sweat or feel hot, but sweating isn’t the only way your body loses H2O. When you cover your mouth and nose with a scarf and head out into the cold, the condensation that collects underneath is a product of respiration. Breathing that cold, dry air in the winter can actually cause you to lose more water through respiration than you would in a warmer season.5 Plus, chilly temperatures may make you feel 40 percent less thirsty than usual.6
Prevent the side effects of mild dehydration during your travels — headaches, muscle cramps and dry mouth7 – by drinking plenty of water. Make sure to also avoid consuming alcoholic beverages and limiting your caffeine intake while up in the air.8 Being dehydrated can make jet lag feel even worse, so don’t be shy about asking your flight attendant for an extra cup of water.8
4. Pack for your comfort.
Layer lightweight, breathable clothes that you can easily take on or off during your travels – hooded sweatshirts, long-sleeved shirts and leggings are all great options. Bring an eye mask, a pair of earplugs and an inflatable pillow for a restful sleep. Stash a pair of over-ear headphones and a phone charger in your carry-on to keep the tunes playing. Anything that helps you feel relaxed will help make your trip more enjoyable!
5. Snack smart.
Steer clear of the unhealthy foods served on planes and at gas station rest stops, which can be loaded with salt, unhealthy fats and unwanted sugar. In fact, airline meals typically contain 30 percent more sugar or salt to improve the taste of the food.9 Eating snacks that are high in sodium and fat may make you feel bloated and uncomfortable — probably the last thing you want while you’re traveling.10 Instead, pack fresh snacks like a handful of cherry tomatoes, a hardboiled egg or a small apple. The protein and fiber in these foods will help keep you feeling full and satisfied, since they’re digested more slowly than the refined carbohydrates you’ll find in white bread or sugary drinks.
If you’re on the Jenny Craig program, the Cheese Curls, Caramel Peanut Delight Essential Nutrition Bar and Kettle Corn are some favorite travel-friendly snacks.
Make your holiday travel plans as smooth as possible by practicing a little self-care. It’s the best way to start your holiday on a positive note. Take some time to get comfortable, pack a healthy snack and a water bottle, stretch and get a good night’s rest to help make your trip smooth and enjoyable. Once the holidays are over, keep up with your self-care; it’s a relaxing way to treat yourself any time of the year — and you deserve it!
Looking for some more healthy holiday weight loss and self-care tips to start the New Year? Contact a Jenny Craig consultant to book your free appointment today.
You may have heard of the 80/20 rule as it relates to many different things, from business (the idea that 20 percent of workers contribute 80 percent of results) to efficiency (the concept that 80 percent of results come from 20 percent of the effort). But have you heard of the 80/20 rule as it relates to diet and exercise?
The premise is relatively simple: To lose weight, you need to consume fewer calories than your body uses as energy. And while common wisdom used to say that exercise is the best way to create such a calorie deficit, research indicates that while physical activity is a necessary component of weight loss, cutting calories through your diet is much more achievable — and necessary.1
In a nutshell, the 80/20 rule for weight loss says you should aim to cut 80 percent of your calories through diet and burn 20 percent through exercise.
We spoke with Jenny Craig’s Registered Dietitian, Briana Rodriquez, R.D., to find out more about the 80/20 rule. She shares why eating a healthy, reduced-calorie diet is the mainstay of weight loss — and how getting regular exercise can help support your weight loss … and help maintain it.
Why diet should be your focus when it comes to weight loss
According to Rodriquez, eating a healthy, well-rounded diet is important not just for your overall health, but for weight loss as well. And while exercise is also important for your health in a number of ways — from reducing your risk of various diseases such as diabetes and metabolic syndrome; to strengthening your bones and muscles; to improving your mental health and mood2 — it can be difficult to get enough exercise to create the calorie deficit necessary for weight loss without changing your diet.
For instance, a man who weighs 154 pounds and is 5’10” will burn approximately 280 calories by walking at a moderate pace for one hour, according to the United States Department of Agriculture.3 If he did vigorous exercise, such as running, for one hour, he would burn 590 calories.
Since it’s estimated that a pound of fat is equivalent to 3,500 calories, the average person needs to reduce their caloric intake by approximately 500-1000 calories a day in order to achieve a healthy weight loss of 1-2 pounds a week.4
"Reaching that deficit through exercise alone would be difficult for many — if not most — people,” Rodriquez says. If, on the other hand, you were to skip out on eating 1 cup of ice cream, you would save approximately 273 calories. Swap a chicken drumstick for chicken breast and you can cut about 80 calories.5 If you do the math, you’ll see that you can reach that all-important calorie deficit more easily by focusing on your diet — while using exercise to support your efforts.
The quality of your diet matters
As important as it is for your overall health, regular exercise cannot make up for a poor-quality diet. In fact, Americans are exercising more than ever, yet the rates of obesity are rising sharply.
In 1997, for example, approximately 44 percent of U.S. adults met the 2008 federal guidelines for aerobic activity (at least 150 minutes per week of moderate-intensity or 75 minutes of vigorous-intensity exercise); as of 2017, 53.8 percent did. Yet during the same timeframe, the rates of obesity among U.S. adults rose by 12 percent: from 19.4 percent in 1997 to 31.4 percent in 2017.6
At the same time, the standard American diet has suffered in quality and has become a major factor in our obesity crisis, studies have shown.7 Consider the following statistics:
About 37 percent of Americans ate fast food on any given day between 2013-2016.8
In the United States, on any given day, half of all people consume sugary drinks. Of those, 25 percent get at least 200 calories from such drinks, while 5 percent get at least 567 calories from them.9
Only one out of every 10 U.S. adults eats enough fruits or vegetables.10
In 2010, the average American took in about 23 percent more calories per day — 2,481 — than in 1970.11
And the most alarming statistic: Today, more than 70 percent of U.S. adults are overweight or obese.12
Yet Americans aren’t the only ones whose diets have suffered over the years. Researchers have found that in many countries, the rates of obesity have tripled or quadrupled over the past 30 years — at the same time that these nations’ diets have transitioned to high-calorie, highly processed fare.7
How exercise can help your efforts
Always consult your physician before starting a new exercise program.
Remember: The 80/20 rule doesn’t rule out exercise; it says that it should support your weight-loss efforts. Here’s how it can help:
1. Exercise can help you over a plateau. As you lose weight and fat, your metabolism will naturally slow, leading to a plateau. Bumping up your exercise intensity and duration can help get you back into weight loss mode. Adding strength training can also help, as it will add more muscle, which in turn will burn more calories.13 Research shows that strength training also increases fat loss, especially when combined with diet modifications and aerobic exercise.1 And it can help keep you from gaining dangerous belly fat.14
2. Exercise helps with weight maintenance. In fact, observational studies suggest it is crucial.1 Researchers from the Mayo Clinic suggest that an exercise program that is reasonable and achievable (30 to 60 minutes of exercise five to seven days per week, for instance) is critical for long-term weight maintenance.
Tips for healthy weight loss
In addition to watching portion sizes and calorie counts, Rodriquez recommends the following strategies to help support your weight loss goals:
1. Aim to get exercise on most days. Federal guidelines15 recommend that all people get 150 minutes of moderate to vigorous physical activity per week (30 minutes, five days per week, for instance). For weight loss purposes, more exercise — up to 60 minutes per day — may be necessary. In addition, the Centers for Disease Control and Prevention16 recommends that adults do muscle-strengthening exercises involving all major muscle groups at least two days per week.
2. Limit certain foods. The Harvard School of Public Health17 recommends limiting or avoiding the following foods, which have been linked to obesity:
Fruit juices (even if they are 100 percent fruit juice, they can have as much sugar and as many calories as sugary sodas).
Processed meats (like hot dogs or deli meat).
Sugary drinks (like soda and energy drinks).
Sweets (like candy).
3. Focus on a well-rounded diet. To promote health and weight loss, the Centers for Disease Control and Prevention18 suggests the following:
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.
Remember, a combination approach — focusing on your diet and incorporating exercise — has been found to be the most effective way to lose weight. We hope you’ll use this information to structure a healthy, achievable path to weight loss.
Jenny Craig follows expert guidelines to create delicious, nutritionally balanced meals that support your weight loss goals. And if you need help with motivation, tools or other information, Jenny Craig is here to help with a balanced approach to a healthy lifestyle. Get started on your path to better health and wellness with a free appointment today!
Introducing another one of our #HolidayHacks: a Black Forest Brownie recipe! Now you can satisfy your sweet tooth while focusing your health goals.
Jenny Craig Chocolate Walnut Brownie
1 tbsp. raspberry preserves*
3 fresh cherries, pitted and sliced
2 tbsp. whipped topping*
1 ½ tsp. sugar-free chocolate syrup*
Optional: mint for garnish
Slice Jenny Craig Chocolate Walnut Brownie in half lengthwise evenly into layers.
Spread 1 tbsp. of raspberry preserves on the bottom half of brownie.
Lay fresh cherries on raspberry preserves.
Replace top of brownie.
Spread 2 tbsp. of whipped topping on brownie.
Drizzle with 1 ½ tsp. of sugar-free chocolate syrup.
Optional: Garnish with mint and cherry slice.
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!
Chocolate Walnut Brownie (2 starches, 1 fat)
Raspberry preserves (1 limited food)
Cherries (1/4 fruit)
Whipped topping (1 limited food)
Sugar-free chocolate syrup (1 limited food)
Mint (Fresh & Free Addition)
*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 Chloe, an aspiring Master’s student, pet parent and all-around amazing member! Chloe lost over 30 lbs.† on Jenny Craig and maintains her weight loss by enjoying Jenny Craig meals, hitting her daily 10K step count and swimming twice a week. See how Chloe spends a typical Tuesday:
†Weight lost on Classic program. Members following our program, on average, lose 1-2 lbs. per week. Chloe received promotional consideration.
8:30 - 9:00 a.m. Start the day off right.
<br>BEEP! BEEP! BEEP! It’s 8:30 a.m. and my alarm is going off. I am definitely not one of those people who wakes up, jumps out of bed and dances their way to the bathroom. After waking up, I continue to lay in bed, check my phone and procrastinate leaving my warm, comfortable sheets. Once I decide it’s time to get up, I slowly make my way out of bed and head to the washroom to start my morning routine.
For breakfast I make my favorite Jenny Craig Maple French Toast with Breakfast Syrup and pair it with a warm drink. I love the flexibility the Jenny Craig Program has afforded me – I still get to indulge in one of my favorite drinks every morning!
After breakfast, I head back to my room for about an hour of study time.
10:30 - 12:00 p.m. Making time for exercise.
Although the Jenny Craig Program doesn’t require exercise to be successful, it does emphasize a healthy lifestyle. During my weight loss journey, I often left weekly consultations with the goal of completing 10,000 steps a day, as I don’t enjoy the gym or most other forms of exercise. After hitting my goal weight, I became more comfortable in my skin and began swimming weekly.
I swim for about an hour or 1.5 to 2 kilometers twice a week and feel great afterwards! Growing up, I was a synchronized swimmer and loved being in the water! After gaining weight and being uncomfortable in a bathing suit, I lost touch with swimming and hadn’t swum in over 5 years. Since hitting my goal weight, I began swimming again and notice significant improvements in my energy and motivation!
After exercising, I refuel with a Jenny Craig Essential Nutrition bar and lots of water. These Jenny Craig bars are something I will eat for the rest of my life – I love the taste and they are way better than any other protein bar I’ve tried before!
1:30 - 2:30 p.m. Lunchtime
Lunch today is the Jenny Craig Beef Merlot . I always love to have a fresh salad with lunch. I usually start with some lettuce and throw in any other veggies I have in the fridge. Sticking to the Jenny Craig Program, I top it with a Jenny Craig dressing and sometimes some freshly ground pepper! Yum!
2:30 p.m. Time to get ready for work.
Juggling two part-time jobs and a full-time Master’s degree, along with other commitments can be a struggle. Jenny Craig has made meal preparation and weight loss easy to fit into any busy schedule!
Since starting Jenny Craig in early 2018 I have lost over 30 pounds.† I was inspired to join Jenny Craig and lose weight when my clothes got to the point where they didn’t fit me anymore. It was frustrating, depressing and something I faced every day. Since hitting my goal weight, it’s been so liberating to throw on anything from my closet and head out the door without feeling self-conscious about my body. Being able to fit into my clothes makes getting ready so much easier and faster!
3:00 - 8:30 p.m. Work and Dinner
Working part-time at a bakery can make sticking to a meal plan more difficult. The best thing about the Jenny Craig plan is the fact that you get a dessert every single night! Prepared meals and dessert? Sign me up! Knowing I have a delicious treat to eat when I get home helps me stay on track and stick to the Jenny Craig program. Tonight, because of my closing shift I ate my Jenny Craig Margherita Pizza while on break at work.
8:45 - 11:00 p.m. Time to wind down.
After work, I make my way home and look forward to eating my dessert. Tonight’s dessert will be the Jenny Craig Pumpkin Spice Cakes. This sweet snack reminds me that just because I’m trying to lose weight, doesn’t mean I can’t treat myself and enjoy the foods I love most!
With a couple more hours before bed, I catch up with my family and talk to them about their days. Depending on how much time I have left before bed, I’ll crack open my books one last time to try to get ahead in my coursework.
11:00 p.m. Bedtime
At last, it’s time for bed! I complete my nightly routine, get my pajamas on and grab my eye mask!
Thanks for joining me on my day today – goodnight all! 😊
Feeling inspired by Chloe’s story? Book your free appointment with a Jenny Craig consultant to start your own weight loss journey today!
*Weight lost on Classic program. Members following our program, on average, lose 1-2 lbs. per week. Chloe received promotional consideration.
Making a change to develop healthier habits is never a perfect process. Instead, there are highs, lows, twists, setbacks, small and big wins. We know this, yet so often we expect ourselves to be perfect — and then beat ourselves up when we deviate from our plan. But rather than criticizing yourself, try some self-compassion. Doing so may help improve your physical health — find out how.
What is self-compassion?
Self-compassion is being a supportive, good friend to yourself when you struggle or notice something you don't like about yourself.1 There are three components of self-compassion:2
Common humanity: Recognizing that all humans suffer and feel inadequate, so you are not alone.
Mindfulness: Observing your thoughts and feelings without judgment.
Self-kindness: Being gentle with yourself when you experience difficulties, because you know it's inevitable.
Every one of us is deserving of compassion. And even if you struggle to practice self-compassion, you can learn to do so. What’s more, being kinder to yourself transcends beyond having a more positive attitude, it may also help you reach your health goals.
The benefits of self-compassion
You may tell yourself that you need to “try harder” when you enjoy food that's not on your meal plan or if your schedule gets thrown off and you don’t have time to exercise. But research indicates that practicing self-compassion may be more effective at helping you reach your goals — and be better for your health than being hard on yourself.
One study found that people who are self-compassionate reported lower levels of stress, better overall physical health, and practiced healthy behaviors such as exercising regularly, practicing stress management and making healthy food choices. 3
Being more accepting of your struggles may also fuel your motivation to improve.4 In fact, one study found when adults experienced an exercise setback, those who were more self-compassionate were less likely to ruminate over their situation and more likely to try again or focus on a new goal.5
Accepting a set-back and pausing to reflect on it is key, as it allows you to not only assess if your current goal and plan are right for you, but it also means you may master a new skill in order to achieve your aspirations, which can give you a sense of accomplishment and confidence.6 Self-compassionate people also tend to have a better handle on stressful situations, which means they may feel less depleted and can put more energy toward managing their health and any medical problems that may arise.7
3 ways to be compassionate toward yourself
The next time you find yourself being critical or thinking negatively, pause and consider one of these self-compassion practices.
1. Think about a friend
If you were talking to a friend who was in your situation, how would you speak to him/her? How does that differ from what you are saying to yourself? Turning around negative self-talk takes time, but continue practicing, and you will find your inner voice becoming more like a friend and less like a judge.
2. Take a break
In our fast-paced world, it can be all too easy to keep moving and ignore our feelings. Instead, pause and acknowledge how you are feeling emotionally and physically. Some steps you can take can start with accepting that you’re experiencing something difficult or challenging right now. Then try to ask yourself, “How can I express kindness to myself?” You can make a declaration that you may feel stressed, that you are not alone in feeling this way and try to repeat a positive phrase such as, “May I give myself the compassion that I need.” Repeat as often as you need.8
3. Put yourself first
Sometimes the demands of taking care of a family, a job and managing the stress of everyday life can make self-care take a backseat. But self-care not only helps you manage stress, it can also help you be a better caregiver, employee, boss, parent, and friend. So take that bubble bath, enjoy a short walk in nature, get that massage — do whatever would be an expression of love toward yourself.
Sometimes we need a friend to help us be a better friend to ourselves. Jenny Craig consultants are there for you every step of the way. Contact us to book a free appointment and speak with a personal consultant today.