The Surprising Ways Sleep Deprivation Can Affect Your Weight And Health

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Sleep deprivation can be a health concern, and can put you at risk for a multitude of diseases. Hypertension, diabetes, depression, heart attacks and strokes are just a few of the likely risks of sleep insufficiency, and can also greatly affect your weight and overall wellness.

According to a study done by the Centers for Disease Control and Prevention (CDC), nearly one third of Americans get fewer than seven hours of sleep a night, which is classified as a “public health problem.”

If you’re getting less than the recommended 8 hours of sleep per night, you are sleep deprived.  In turn, your weight, and overall health, can be greatly affected!  When you’re short on sleep, you may rely too heavily on caffeinated beverages, you might be tempted to skip exercise since you are too tired, you may opt to eat unhealthy foods, and then in turn will have problems falling asleep due to lack of exercise and healthy eating.

Experts agree that getting enough shut-eye is as important to health, well-being, and your weight as are diet and exercise. In our new blog below, NJ Diet shares the ways that sleep deprivation can affect your diet and wellness, and provides tips on how to help make sleeping a priority in your daily life!

The Health Consequences Of Sleep Deprivation


Research suggests that the risk of developing depression is highest amongst those suffering from sleep insomnia. When we have a terrible night’s sleep, we’re irritable, short tempered and grumpy.  So consistently lacking the necessary amount of sleep can lead to bigger issues, including clinical depression. Getting a good night’s sleep can make you happy, calm and ready to take on the day.

Cognitive Dysfunction

The CDC says 49.2 million Americans report having trouble concentrating and 38 million have trouble remembering things. These sleep-related difficulties are cognitive dysfunction.  Sleep deprivation risks go beyond being forgetful, however.  Cognitive dysfunction can be dangerous, especially for those in hight-risk careers and even when we drive.  Drowsy driving is the underlying cause of 40,000 injuries and 1,550 fatalities each year, so a lack of sleep really can be a matter of life and death.

Compromised Immune System

Cold and flu season is here, and a weak immune system can make for a bad winter.  Research has shown a direct link between a weakened immune system and sleep deprivation. Short-term loss of sleep had a direct and significant impact on immune system functioning, and it was found that sleep loss even increases inflammation.

High Blood Pressure

Hypertension and sleep deprivation very often exist simultaneously. But why? The Mayo Foundation for Medical Education and Research explains that sleep allows us to regulate stress hormones efficiently. Basically, our modern, sleep-deprived lifestyle leaves our stress systems in over drive. Long periods of rest give bodies the time they need to reset.

Cardiovascular Disease

Sleep is essential for a healthy heart, those who get fewer than six hours of sleep per night were at higher risk for heart disease, according to The National Sleep Foundation. Not only do age, weight, smoking and a sedentary lifestyle contribute to cardiovascular disease, sleep deprivation puts you at a higher risk.  Make sleep a priority towards taking care of your heart health.


A lack of sleep is a huge contributing factor towards struggling to lose weight.  Sleepiness leads to a decrease in motivation to diet and exercise, and leptin levels fall with too little sleep, promoting an increase in appetite.


Type 2 diabetes occurs when the body is no longer able to regulate glucose (sugar).  Studies have shown that not getting enough sleep presents the glucose and endocrine characteristics of a diabetic. Researcher also shows that sleep deprivation affects hormone levels and specifically the body’s ability to regulate glucose.


When the body’s biological clock is disrupted, we may be at an increased risk of certain cancers. For those who work nighttime shifts, the disruption of our body’s natural circadian rhythm (also known as our sleep-wake cycle) greatly affected health issues. Whenever possible, switching shifts in a clockwise direction can help to develop healthier sleep habits.

Why A Lack Of Sleep Can Affect Your Weight

Skimping on sleep dulls activity in the brain’s frontal lobe, the focus of decision-making and impulse control.  When you don’t have the mental clarity to make good decisions, you may overindulge and make bad choices – especially when it comes to your diet.  While you might be able to avoid food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to over-indulging.

Studies found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks.  In fact,  sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.

Sleep And Metabolism

Most people need between 7 and 9 hours each night, and your body will react negatively if you do not consistently get a good night’s sleep.  When you don’t get enough sleep, your body triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours, and you’re more apt to hang on to fat.

Researchers find that when dieters cut back on sleep, the amount of weight they lose drop significantly – even though their calories may stay equal!  They felt hungrier and less satisfied after meals, and their energy is depleted.  From a physical standpoint, your body’s ability to process insulin — a hormone needed to change sugar, starches, and other food into energy — becomes erratic.  When your body doesn’t respond properly to insulin, it cannot properly process fats-  so it ends up storing them (thus causing weight gain)

Tips For A Good Night’s Sleep

Today more than ever we find sleeping to be increasingly difficult and inconsistent.  The reason being is due in large part to the increase of “screen time” on whole.  Our computers, TVs, cell phones, tablets all lure us into staying up longer, and causing major sleep disruptions.

But these tips can aid in helping you get a better night’s sleep —

  • Shut down your computer, cell phone, and TV at least an hour before you going to bed.
  • Save your bedroom for sleep only.   Put electronic devices in a different room and consider removing the TV from bedrooms.
  • Bedtime rituals work for children, so why not as adults?  Take a warm bath, meditate, or read to help transition into sleep mode.
  • Stick to a schedule, waking up and retiring at the same times every day — including weekends
  • Watch what – and when- you eat.   Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep.  Restrict consumption of soda, tea, coffee, and chocolate, as caffeine can stay in your system for 5 to 6 hours.
  • Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it. So turn out the lights!

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NJ Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime.

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

The Mental Blocks To Overcome For Successful Weight Loss And Wellness

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Losing weight is as much a mental battle as it is a physical one, and letting emotions affect your eating habits will not provide you with the long-term success you desire. For successful weight loss and wellness, we need to make sure our bodies and minds work together, which means overcoming some common mental blocks on your weight loss journey.

Luckily, you can overcome many of the most common mental obstacles that may be hurting your weight loss success, and in turn start to see more positive results!

In our new blog, NJ Diet shares how to mentally prepare yourself when embarking on a weight loss program, and how to identify and overcome the obstacles that you may face along the way.

 Becoming Mentally Ready To Lose Weight

Identify Your “Emotional Eating” Triggers

Stress eating can trigger your brain, making you think you need to eat when you’re feeling highly emotional, upset or overwhelmed. To avoid beginning this harmful cycle, you need to identify what causes your stress or emotional eating and how to stop it before it starts. When you are feeling stressed, try to acknowledge these moments and use a distraction other than overeating.  You can keep a journal to track what triggers your stress and write down the positive coping methods that work for you—such as walking, reading, or engaging in any hobby. If you’re into yoga, you can quickly overcome one of the toughest mental obstacles by practicing this healthy, natural way to reduce your stress.

Recognize How Stress Leads To Overeating

Today our lives are hectic and demanding, making it almost impossible to not feel stressed at some point during the day.  Unfortunately, stress not only triggers overeating, it also can makes our food taste better.  When we eat something delicious, an opioid release is triggered in the brain, making us want to eat more. Stress can trigger this same opioid release, causing compulsive overeating if not identified.   In addition, cortisol — the hormone our body releases when we’re stressed — can be responsible for improving the way our food tastes and increasing feelings of satisfaction we get from stress-related eating.

Thus, stress can make it more difficult to lose weight.  While a stressful event may reduce your appetite in the short term due to the release of an appetite-suppressing hormone, if stress is consistent and cortisol kicks in, your appetite will increase.  Similarly, stress may also encourage your body to store more fat. Research has shown that even among those without weight issues, high levels of stress and cortisol are linked to abdominal fat, which may increase your risk of heart disease and diabetes.

Acknowledge How Your Mind Affects Your Health

Because stress can have far-reaching impacts on your health and well-being, it’s important to understand what those impacts are—and how you can help minimize them. Some people may recover from stress quickly, while others may find themselves overwhelmed by it.  Inevitably, stress can take a toll on your body and mind.

If you are constantly affected by a stressful lifestyle, you may begin to experience physical symptoms, such as headaches, muscle aches and digestive issues; or psychological ones, including anger and sadness.  Moreover, chronic stress could seriously affect your health by causing problems with your heart, immunity, and digestive issues.

Tips On Conquering Your Mental Blocks When Dieting

Sometimes just the very thought of being on a diet just seems overwhelming. You might feel as though you don’t have the motivation or will power to lose weight, but really what keeps you from diet success is what is already in your head.

When it comes to losing weight, your biggest issue may just be that you don’t know how to make a healthy lifestyle work for you. Crash diets, counting calories and intense fitness regimens may be temporary fixes to a long-term solution and can lead to a series of mental obstacles to overcome. If you want to really lose weight and keep it off, you need to create a foundation for your healthy eating and fitness habits with a support system to maintain them in the long run.

Tip 1: Think Before You Eat

One of the main reasons that diets fail is because people approach weight loss the wrong way. Work hard at setting small, realistic goals instead of big, sweeping ones.   If you enter into dieting by thinking it’s all or nothing, you’re more likely to fail and ultimately fall off the wagon.

Small decisions and exchanges are what ultimate lead to weight loss.  Making changes day by day, not looking too far ahead and celebrating small victories make a huge difference in tackling this lifelong commitment to better health and wellness.

Tip 2: Recognizing Your Mental Blocks

The biggest mental obstacle dieters face is giving up on themselves. Many people who need to lose weight lack the confidence needed to success, and don’t believe they really can do it.  However, once they change their way of thinking and find a plan and routine they can stick with, they realize they can have long-term success!

Individuals who begin a weight-loss plan for the wrong reasons are usually not as successful as those who are doing it for the right reasons – better health, wellness and personal accomplishment.  Slow and steady wins the weight-loss race, and if you can find and stay on a program that works for your lifestyle, you can achieve amazing results.

Tip 3:  Finding a Healthy Mindset

Trying to lose weight before making the permanent lifestyle changes necessary to accomplish my goals will never work.  When you make the decision to get serious about weight loss, you will realize that working towards a healthier lifestyle is not only beneficial for your body, but for your mind and emotional state, as well.

The trigger that makes you realize you don’t lose weight through a diet, but through a lifestyle change, is different for everyone. Drastic dieting can be a vicious cycle that leaves people angry, depressed, frustrated, and finally just giving up. But if you learn a healthy way to approach weight loss, both mentally and physically, you can ultimately find success.

Overcoming The Mental Obstacles Affecting Weight Loss

Defeating Boredom

Boredom is an issue for many of us, and can cause us to give up on healthy eating and fitness goals before we even start. Whether you’re bored with the types of healthy foods you’re eating, or you find that your workouts aren’t your cup of tea, you may not be able to sustain anything long enough to see weight loss results. Boredom can cause the need to escape with food and increase snacking, specifically with unhealthy yet exciting foods that are high in fat and carbs. This leads to creating yet another one of these mental obstacles.

While boredom often triggers the desire to snack—but remember, it doesn’t necessarily have to be unhealthy foods. If you find yourself bored and about to binge, make it something interesting and healthy.

In addition, be sure to switch up your exercise style. Try alternating between running, weight training, or yoga just to keep things interesting. Changing up your workouts will also help you strengthen different muscles to increase your overall results and avoid weight loss plateaus.

“Afraid” Of Being Hungry While Dieting

You don’t have to drastically reduce your food intake to lose weight. In fact, you’re better off not depriving yourself or you might end up binging a few weeks into a weight-loss program.

The best way to feel full and lose weight is to fill up on a healthy combination of whole grains, fruits and vegetables, and lean protein.  While carbs will give you energy, you may experience a “crash” soon after because you don’t have any protein and fiber to slow down digestion. In this case, keep non-starchy veggies on hand, like broccoli, Brussels sprouts, cauliflower, and squash, and add spices to make them more delicious and interesting. Not only are they filled with loads of nutrition, including vitamins, minerals, and phytonutrients, the fiber and water will help fill you up.

Stop Believing Healthy Food Doesn’t Taste Good

Nutritious food doesn’t need to taste dull, plain or flavorless.  Do some reading and research in order to learn how healthy cooking can include experimenting with some new recipes.  You don’t need to deep-fry foods, or load them up with salt or sugar. As you discover new recipes and try new things, you’ll find healthy foods that you enjoy – even ones that don’t seem appealing right now

Worrying It’s Too Expensive To Lose Weight

You may like the benefits of an organic diet, but it’s not essential for good health or weight loss.  When embarking on a healthy eating plan, try to buy what is in-season, and remember that frozen vegetables and fruit are usually as nutritious as fresh produce. Those who are on a budget may want to incorporate more vegetarian- and plant-based protein while limiting more expensive items, like meat, and add in healthy salads whenever possible.

Losing weight can be cost-effective if you want it to be, and simple things such as not going out to dinner as often and drinking less wine will assist in keeping your new lifestyle affordable.  Even more importantly, staying fit and healthy can save you money in the long run, as you will avoid many health-related expenses down the road!

Believing Exercise Is Too Hard

If you consider your workout a chore, then you’re doing the wrong workout. Finding a fun activity is really crucial if you want to stick with it long enough to lose the weight and keep it off.

Simply experiment with other types of workouts until you find a good fit.  You don’t need to hit a gym or become a runner to get in a good cardio workout.  Things such as dance classes, martial arts, cycling, hiking, kick-boxing or yoga are all great options!

Feeling Like You Don’t Have Enough Time

It may be easier to order takeout or hit a restaurant than it is to make something healthy from scratch, but cooking healthy meals doesn’t have to take up all of your free time.   Salads can be your ‘main course’ and don’t even require any cooking at all.

A great suggestion is to take time over the weekend to plan out your meals for the following week.  Stock up on ingredients, and chop up some veggies and protein so you’ll always have healthy options on hand.

It’s also important to make time for working out.  Scheduling a time in your day like you would any important meeting or appointment can help you do that.  If you’re really short on time, make sure you’re getting the most out of your workout by choosing one that is designed to yield major results quickly.

Lacking Overall Diet Motivation

Maybe you aren’t even motivated to try to lose weight, or you have hit a plateau and feel the loss of motivation because you’ve stopped seeing results. If you feel lazy or unmotivated to lose weight, you’re unlikely to get up and work out, or eat well-balanced meals.  Successful weight maintenance is strongly associated with personal motivation and the ability to enact coping strategies to combat the risk factors of gaining weight, such as binge eating due to stress.

While support from friends or family can help you find motivation, but ultimately lies within yourself. Working on creating specific and attainable goals, which are more focused and likely to be achieved because they are tailored to your specific lifestyle.

Conquering Your Fear Of Failure

If you’ve tried to lose weight in the past and failed, there is no need to beat yourself up for it.  Reviewing your habits and thinking about what went right, and try not to make any harsh judgments.  Sometimes it’s a matter of finding the right eating and exercise routine that will give you the successful results that you couldn’t achieve in the past.

The goal is to eventually have the mental clarity and motivation that enables you to stop feeling guilty, and instead focus on moving forward!


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As you can see from the above, mental obstacles are made to be overcome!  So add these solutions to your weight-loss toolbox and watch those pounds drop off– but most of all, don’t be hard on your body OR your mind!



NJ Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!




Not Losing Weight? The Surprising Reasons Your Scale May Not Be Budging

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When you begin a weight loss journey, it’s often easy to build motivation as the pounds initially start to drop off.  But when your weight loss slows down, the question ”why can’t I lose weight ” is one frequently asked.

Moving past a weight loss plateau usually requires a combination of efforts, and sometimes individuals cannot lose weight due to some surprising ‘diet mistakes’ — which can actually lead to weight gain!

Luckily, plateaus are very common and it IS possible to get past them and get the scale moving down again!  In our article below, NJ Diet shares some of the most common reasons your scale may not be budging, and how you can keep your motivation going when it comes to weight loss success!

Reasons You May Not Be Dropping Pounds

Elimination Of Entire Food Groups

Swearing off entire food groups — like no grains, meat, or carbs for example —  can work for many people initially, because when you restrict your intake of specific foods, you are naturally going to restrict your intake in general — which in turn, leads to weight loss.

However, what people often forget is that by eliminating specific food groups, they are also eliminating the nutrients that go along with those food groups — such as the fiber in grains or the vitamins and minerals in fruit.

Cutting out too many specific food groups often isn’t sustainable, so you’re more likely to give up and gain any weight back you may have lost. Cutting out foods like sugar, alcohol, and carbs can also make you feel so deprived that you won’t be able to control those natural cravings, forcing you to overindulge. You’ll end up consuming way more calories than you would normally, which can make the scale numbers go up. Elimination of food groups is not how you sustainably lose weight, and may in fact it sets you up for failure.  When you put a food group as ‘off limits’ and never allow yourself to have it, you’re more likely to inevitably overeat it !

Restricting Calories Drastically

Reducing your daily calorie intake drastically can sound like the easiest way of losing weight, and while a calorie deficit is vital weight loss, you cannot go too low.  When you reduce calories too severely, your body will send signals to conserve calories, and in turn this slows down your metabolism.

Eating too little- for too long – not only constantly making you feel hungry and irritable, it can send signals to your body to conserve calories which lowers your metabolism, making weight loss nearly impossible. Never eat below your resting metabolic rate (the calories your body burns at rest) for a long period of time, as it can actually put your body into starvation mode! Eating well-balanced meals and snacks, with an emphasis on protein, healthy fats, and fiber.

Get Enough Sleep

Getting proper rest can improve every aspect of your life — including the number on the scale. Research shows that sleep deprivation can lead to weight gain!  Sleep is essential, both for mental acuity and to help your body recover from working out, but it can be hard to get enough good sleep. Besides making time for that 7-8 hours of shuteye, ensure you’re getting quality sleep by evaluating your sleep environment and looking at your habits for things that could be decreasing sleep quality.

Take Care Of Mental Health

Mental health can affect you in many ways, including your diet and weight.  Anxiety and stress can change your hormones, and if you are experiencing depression it can cause someone to withdraw from others and not take care of themselves.  These mental health factor have huge impact and can cause problems if you are trying to lose weight

Evaluate how you can address any mental health issues you may be experiencing by seeing your doctor or seeking out a therapist, Doing what is best for your mental health will in turn lead to physical results, as well.

Know When To See Your Physician

In some cases, underlying conditions that your doctor can treat or help you manage may be the reason why you’re not losing weight. Keep a food diary and bring it to your doctor to see if they have any insight into why you aren’t able to drop the pounds.  Your doctor should look at your full medical history and evaluate any prescription medications you’re taking, which can also be affecting your weight loss, such as antibiotics or antidepressants.

Binging At Night

When dieting, we often restrict and eat very little during the day, but then later in the evening, starvation kicks in and a binge occurs. Not eating enough during the day makes you overly hungry and then you overeat at night. which defeats the whole purpose of being on a weight loss plan!  It is important to eat regularly and spread out your calories wisely, this way you won’t end up going over your daily calorie intake in one sitting.

Eating Too Many “Diet” Foods

Just because a food is listed as “low-fat,” “no sugar,” or “diet” doesn’t necessarily make the product healthy! While you may lose weight initially, “diet” foods tend to be more expensive and inevitably our body doesn’t recognize them as food.  In fact, if you replace whole foods with artificial ‘diet’ items, it can lead to increased inflammation in your intestines and other issues throughout your body. For instance, “fat-free” foods are often high in sugar or salt to replace flavor, and “sugar-free” foods contain chemicals, so your body actually feels more hungry since you’re not giving it the nutrition it craves. This means eating these foods can actually cause weight gain, so they’re best avoided.

Choosing A Sustainable Eating Plan

As we stated above, cutting down drastically on calories, cutting out food groups, and setting strict rules about when you can eat is impossible to stick to long term.   A sustainable way of eating is one that finds ways to slowly reduce calories without feeling deprived. Eating more veggies, fruits, and other whole foods, and don’t limit your favorite foods entirely; instead come up with healthier ways of preparing them and incorporating them into a balanced diet.

How To Break Through A Plateau


Yes, you can lose weight on a diet plan without exercising — however, exercise not only accelerates weight loss, it’s good for you!  Try walking, biking or simply climbing several flights of stairs a few times each day.  And if you already enjoying working out, merely increase the duration and/or intensity of your normal exercise program.  An exercise class, new sport, or even a personal trainer can help you break through a weight loss plateau.

Increase Your Protein

Choosing higher, lean Proteins are a great way to rev up your weight loss.  A protein serving can range from seven to 17 grams so incorporate things like lean beef, chicken, pork and seafood.  There are many ways to eat natural food and increase your protein intake, and in turn feel fuller and see results with weight loss.

Stay Hydrated!

We’ve all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you’re less likely to overeat. But that’s not all: When you’re dehydrated, your kidneys can’t function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored, rather than burned off.

Stop Weighing Yourself

Weight fluctuates day-to-day due to changes in the weight of bone, fluid, muscle and fat. When you’re dieting and exercising regularly, these factors are changing all the time.  It is recommended that you weight yourself only 1x a week to get a real feel for how your body is reacting to your weight loss plan .  In addition, take measurements weekly since you may be losing inches even if the scale says you’re not losing any weight.

Track Your Food

You may think you are eating the correct portion sizes, but sometimes it is easy to lose track of how much you are consuming on any average day.  By weighing food, controlling portions carefully and tracking everything that goes in our mouth, you can help break through a plateau. By consistently recording what you eat in a journal or fitness/weight loss tracker or app, you will often see better weight loss success results.

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There is no one “good” or “bad” way to diet — just that  moderation is key! Learn to incorporate all foods into your balanced diet, and as long as you use some of the tips posted above, you will achieve results!

It’s important to remember that every person’s body loses weight at a different pace; some lose weight at a more rapid rate, others slower, but it really doesn’t make a difference as long as the weight is coming off!  Most importantly, concentrating on becoming healthier and your overall wellness is key — and in turn, weight loss will happen.  Keep the emphasis on healthy habits—eating properly with portion control and exercising, and the scale will show some results!

The NJ Diet program is a specialized program utilizes DNA testing to determine your ideal diet and workout plan, taking into account your eating behavior. We use personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. 

We welcome the opportunity for you to have a consultation at NJ Diet!

A consultation is normally $99, but by registering on our website it will only cost $27!  

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness. Each of our client’s specific needs for vitamins and supplements are assessed, plus many more metabolic factors are genetically tested to make sure you succeed on our program — not just for temporary weight loss, but to maintain good health for life!




The Best Tricks To Help Keep Your Diet On Track This Fall

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Now that Fall is here, this cooler season is a perfect time to kickstart your weight-loss goals.   Once summer is over, we all find ourselves falling back into a regular routine, and there is still plenty of time before the holiday parties arrive to get fit and healthy. The combination of regular routines, and the beautiful fall weather is an inspiration to eat better and be more active outdoors!

So don’t wait until the New Year to get started on your road to weight loss, or else you’re missing out on the best season eating right and exercising. Autumn is an optimal time of year for weight loss, and during this season you will be well-equipped to handle the holiday hurdles that will be here before you know it.

Looking for tricks and tips to slim down this season?  We’re here to help!  In our blog below, NJ Diet provides simple, “seasonal” ways to slim down!

Ways to Jump-Start Weight Loss This Fall

With kids back in school and routines becoming more structured, fall is the perfect time to launch a diet and fitness regimen. Even the fall weather can serve as an inspiration to be active and eat healthier!  Here are some ways to jump-start a healthier lifestyle:

Take Advantage Of The Great Outdoors

Fall’s lack of humidity makes exercising outdoors a breeze, and increasing physical activity is a great way to speed up metabolism and take advantage of autumn’s cooler temps is a fast pass to weight loss success. Take an after-dinner stroll or start off your day with a brisk, morning jog.  Engaging in fun fall activities like apple or pumpkin picking, or raking leaves burns lots of calories! Devote time to exercise each day, even if it is 10 minutes in the morning and 10 minutes at night.

Start Your Day With Breakfast

Having breakfast gets your engine started during those critical morning hours.  And research shows that skipping breakfast is an invitation for over-eating or grabbing less nutritious foods later in the day.   Focus breakfast on lean protein, and fruits or vegetables and try to avoid excessive carbs like breads and muffins.  If you’re not a breakfast person, a low-fat yogurt and a piece of fruit is enough to get your day started and keep your appetite under control.

Enjoy Healthy, Seasonal Foods

Autumn, with its tasty array of seasonal produce, makes it easy to load up on healthy, nutritious foods. Hit the grocery store or local farm to stock up on your fall favorites, such as apples and pumpkins.

Pumpkin is great for far more than the non-diet friendly pumpkin pie, breads and muffins.  Take advantage of the abundance of fresh pumpkin and turn it into healthy pumpkin soup, toasted pumpkin seeds, or even a pumpkin smoothie!

Instead of apple pie, try incorporating cut-up apples into salads, or mixing cut-up apples with lemon juice and a pinch of cinnamon and baking or microwaving. One medium apple packs fewer than 100 calories and more than 4 grams of filling fiber. Plus, studies have linked them to a lower risk of diabetes, healthier lung function, and protection against certain kinds of cancer.

Also, hearty soups are a perfect way to include nutritious and delicious fall vegetables into your diet, as soups are super-filling, easy to make and freeze well.

Snooze To Lose

One thing people like least about fall are the shorter days, but it’s important not to overcompensate by getting less sleep. Studies that explore the correlation between sleep and your weight show that adults who don’t get enough sleep tend to weigh more than those who get the recommended 7-9 hours per night.  Try setting an earlier bedtime, and ditch the devices and silence your cell phone to start unwinding. Avoid eating, exercising or napping right before you go to sleep, as well.

Embrace A More Structured Schedule 

Autumn is the perfect time to plan out healthy habits for the year.  The lack of structure or sticking to a schedule during summer can make planning meals and scheduling exercise difficult. But fall encourages a more structured schedule, and it’s a good idea to take advantage of that in terms of your health and diet!  Fall is a great time to get organized, and try out meal planning for the week.  Get a head-start on healthy eating by preparing your meals in individual serving containers, and mark the days you can work in a workout. When it comes to weight loss, a little planning goes a long way!

Weight Loss Roadblocks To Avoid This Fall

Keep Cravings At Bay

Cravings are one of the biggest challenge in losing weight, so to keep cravings at bay try eating every few hours to prevent getting ravenous and also keep your blood sugar stable.  We often tend to go too long without eating during our busy days, then end up overeating the wrong kind of foods.  Keep healthy snacks handy, such as unsalted nuts, dried fruit single-serving yogurts, and low-fat cheese will help battle hunger, and snacks high in fiber and lean protein will keep you feeling full between meals.  And don’t avoid the foods you crave all the time; just eat them occasionally in small portions.

Avoid Hiding Under Your Wardrobe

Now that sweater weather is here, it’s not the time to make excuses by hiding under layers of baggy clothing. Cooler temps warrant this type of attirebut it shouldn’t be a reason to skip that workout or over-indulge.  Avoid loose layers and elastic bands and opt for clothes that fit your frame and keep you getting lazy with your wellness.  When wearing clothes that fit well, you will actually be less likely to reach for unhealthy treats and you’ll have a good gauge of your weight. Plus, you’ll just feel better and more confident in well-fitting clothing!

Plan Ahead 

The kids are back to school, but the extra-curricular activities and lack of free time starts adding up. Work is busier, and the rush to get ahead at work before the holiday season hits makes schedules feel extra-hectic. Many find this season a tough time to stick to a diet and exercise plan when you have so much to do, and trying to prepare a healthy dinner when time is super-limited becomes daunting!

There are simple solutions you can embrace, however.  Grabbing a pre-made meal when you just don’t have the time to cook is one idea.  Most supermarkets carry prepared rotisserie chickens and pre-cut veggies that get a healthy meal on the table in minutes.  As for how to plan fitting in fitness, you need to schedule it along with all your other activities!  Schedule in gym time, block out an hour for a bike ride, hike or a walk.  Putting it into your calendar and sticking to it will keep you more accountable.

Fall Festivities = Food Temptations

Fall weight loss may seem impossible feat – what with the endless amounts of candy leading up to Halloween, the pumpkin breads, cider donuts, apple pies any many other carb-filled treats.  A simple trip to the farm to go pumpkin picking can sometimes turn into the temptation of eating all the wrong types of foods that do not fit into a healthy diet or eating plan!

Instead, focus your fall activities on getting active and enjoying the weather by apple and pumpkin picking. Spending the afternoons walking around and enjoying the brisk air and fall foliage.  There are many ways to be festive this season without making it a food fail!

Daylight Savings Shouldn’t Get You Down

In November, most of us “fall back,” — that is, we get one extra hour of sleep as we switch the clocks back an hour. While the goal should be to get more sleep, in fact our sleep can be disturbed for up to a week or more after the time change. We may sleep less, get up earlier, wake up in the middle of the night and even have trouble getting to sleep — and sleep deprivation has been proven to lead to weight gain. To beat these fall weight loss traps, try to adjust your internal body clock by going to bed a little earlier, and avoiding alcohol and caffeinated beverages four to six hours before bedtime.  Trying to keep sleep schedules on the weekends is also a great way to adjust to the time change.

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As you can see, there are many ways that fall is a great time to get healthier, focus on wellness and lose weight. Autumn is an ideal season to jump-start healthy eating and exercise programs. Routines are ideal for helping people find time to fit in fitness, prepare healthier meals and make sure they take care of their own personal health needs.  And the cool crisp weather is nature’s invitation to be outside!

So don’t wait until the New Year to get started on the “new you,” or else you’re missing out on the best season for getting on track.  By establishing a trim-down routine now, you’ll be well-equipped to handle the unhealthy holiday hurdles that will be here before you know it!


NJ Diet is here to help you lose weight and get healthier! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

At your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

Meal Prepping 101: How Planning Meals Keeps A Healthy Diet On Track

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Healthy meal prepping is an important component to incorporate into your weight loss plan.  By preparing your meals before your busy week begins, you ensure you’ll stick to a well-balanced diet; and by having healthy, plan-friendly snacks on hand, you’ll keep on track whenever hunger strikes!

For some, the very thought of meal prepping may seem overwhelming.  But once you get started and do a little homework, you’ll realize the benefits of meal planning far outweighs any ‘negatives’ you may have thought of!

Still unsure on how to begin meal planning?  We’re here to help!  Below, NJ Diet will share the benefits of meal planning, as well as provide some tips and tricks to make you a pro at “Meal Prepping 101!”

The Benefits Of Meal Prepping

Homemade meals are more balanced and can help you to control exactly what you are putting into your mouth and body.  Portion control is your best friend when it comes to weight loss, so by becoming familiar with what healthy portion sizes actually look like if the first step towards a balanced diet. Make sure to portion out your food appropriately following the serving sizes on ingredient labels as much as possible.

Another big perk of meal planning is that it’s a HUGE time-saver!  Once you start preparing for the coming week, you’ll realize you have more time, and a tendency to eat healthier throughout the week without having to devote more time to planning and cooking your meals.

Other benefits of meal planning:

Less Stress

The work week can be stressful between getting yourself and your family out the door.  By having a balanced and pre-prepped breakfast ready, you want one less thing to worry about!  Similarly, having your dinner ready and planned out when you get home gives you a chance to unwind and relax rather than rush to put a meal together when you’re already tired from a long day.

Keeping Eating Habits Consistent

Eating well requires you to pay attention to how much and how often you are eating. If your meals and snacks are prepped, you run less risk of overeating or skipping meals—both of which can throw off your diet. Meal prepping and planning ahead to ensure your healthy meals will help maintain your new lifestyle, as well as helps you avoid temptations!

Food Shopping Made Simpler

A planned grocery list where you know exactly which ingredients you need to make your weight loss meals for the week is a huge timesaver and makes life simpler at the grocery store!  In addition, you’ll be less likely to grab junk food when you have a list handy and ready to go.

Money Saving Instead Of Splurging

Healthy meal prepping forces you to keep your purchases to exactly what you have on your list.  Buying food in bulk whenever possible also helps to prep even more healthy meals and snacks in advance. Additionally, by prepping meals you’ll eat out less — and likely save more month per month!

Lighten Your (Work) Load

Finding a way to eat healthy every day may seem to use a lot of energy and effort, but once you start meal planning and prepping, your week actually provides you more free time to do other things — spend time with family, friends or hobbies.

The Best Ways To Meal Prep

Meal prepping is as simply as taking the extra time to prepare snacks and meals for the rest of the week.  In fact, meal-prepping ahead in batches can actually be he key for meeting your wellness and diet goals!

Here are our best tips for making meal prepping easy:

Create A List

A great tip to meal plan is to take the time to write out all the meals you typically cook, keeping in mind the dietary program you are on.  By having a list, you make planning your weekly menu so much quicker and easier each week.

Set Aside A Day – Or Days – To Prep

An effective way to meal-prep is to devote one or two days to do all of the work at one time.  For example, if you decide to do your weekly food shopping on the weekend, you can devote Sundays to begin meal prep.  Just spending one-two hours in the kitchen prepping and cooking ahead of time reduces the amount of time to get your meals ready-to-eat for the week!

Small Steps Make Big Strides

Most complaints about meal-prepping for a week is that it feels overwhelming to think about seven days of meals.  If that is the case, one suggestion is to focus on three or four days of prepping instead.  This way, you still only need to cook twice a week, and can get into the swing of meal prepping that works for your lifestyle.

It’s OK To Be A “Repeat” Offender

You don’t have to come up with exciting new recipes every week.  Sometimes familiarity is key to good food prepping and meal planning. Getting into a good routine of planning for a week’s worth of meals, and repeating it later, is a great way that meal prepping can work for some families.  Going back and recycling an entire week’s meal plan, especially when you’re entering into a particularly hectic week, is a great technique to incorporate when you’re short on time.

Cook In Bulk

The simplest tip in Meal Prepping 101 is to cook bigger portions to save time!  By just making two or three extra servings of a recipe, you already have tomorrow’s lunch, and without any additional effort.  Additionally by cooking in bulk, you can store any leftovers in the fridge and use them the next day in a different way — for example, cooked roasted chicken leftovers can be chopped up and mixed into a healthy salad!

Stock Up On Storage

Always have enough containers in the house for storage, this way you can split out your servings and maintain portion control.  Plastic is convenient but not always ideal, so check out environmentally friendly or BPA-free alternatives such as glass bottles (for shakes and smoothies), mason jars (ideal for oats, fruit or nuts) and stainless steel containers (perfect for salads and other leftovers.)

Utilize Your Freezer 

After cooking in bulk, you may realize you are unable to use up all your leftovers before they go bad– in which case, it may be time to consider utilizing your freezer to store meals! Many foods, such as stews and soups for example, are easy to freeze in meal-sized portions.  Just take out when needed, defrost, reheat and ready to eat!

Prep Healthy Snacks For In-Between Meals 

Snacking has a bad rap, but snacks can be easily incorporated into any healthy diet program.  The key is to prep your snacks, since it is easy to fall into temptation by reaching for unhealthy items like candy or chips.   Snack prepping can be simple — keep cut up raw veggies, fruit and yogurt handy, portion out dried fruit or nuts into snack sized bags, or look for healthy snack recipes that can prepare keep your portions bite-sized and controlled.

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As you can see, having a healthy dinner or snacks prepared and waiting for you makes it far easier to stick to your diet and wellness plan.  By spending just a little extra time each week prepping nutrient-packed foods with whole ingredients, you make grabbing junk food or takeout far less tempting!

The NJ Diet program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being!

We provide the support you need to be successful on your weight-loss journey at NJ Diet! When you come in for your initial consultation, we will explain how our unique individualized system works to reduce hunger and feel healthier, and how our 4 component approach makes it possible to lose 20-40 lbs. or more of fat in only 40 days! We assess the many metabolic factors to genetically make sure you not only lose  weight, but we ensure you’ll keep it off and stay healthy for a lifetime. 

Make your health and wellness a priority this Fall!

Save $72 off  Initial Evaluation and Consultation price of $99. Register today and your visit will cost ONLY $27!

Register Now at NJ DIET to learn more about setting weight loss goals today!