Weight Loss Recipes

Keeping track of what you eat may be the most important thing you can do for your weight loss success: In a study from 2019, people who tracked what they ate for three months—without any other changes—lost an average of five pounds.

That’s one reason Nutrisystem created NuMi, our free tracking app. It has Nutrisystem recipes and hundreds of grocery foods already programmed in, so keeping a food diary is easier and simpler than ever.

Using a smartphone app to track what you’re eating has been shown to be easier to adhere to than using a paper diary or a website: In one study, scientists found that people who used apps to track their food logged three times more often than people who used paper journals, and almost three times as often as people who tracked via a website.

NuMi isn’t just a food journal, though: It’s a weight loss journal, helping you to log your weight and measurements, keep track of activity—even connecting to a Fitbit device if you have one—and keeping tabs on your water intake, too. Here are five reasons that keeping a journal could be your ultimate weight loss success strategy.

1. You’ll lose more weight!

How much more? Try double. In a study, people who kept a food journal lost twice as much weight as those who didn’t.

In another study, scientists found that keeping a food journal was the most significant lifestyle change an overweight or obese person could make for weight loss success—people who did so lost 3.7% more weight than the average dieter.

And the more often you track, the more weight you could lose! In fact, one study found that how often people log their dinner into an app was the most important factor for successful weight loss when using a phone-based tracking method—meaning they were using the app more often and later in the day, rather than just putting in breakfast and stopping the day’s log.

2. You’ll really know what you’re eating.

One of the reasons so many Americans are overweight or obese is that we’re bad at estimating portions. And we’re bad at it in the worst ways: A study from 2013 found that we overestimate the portion sizes of high-calorie foods, and underestimate the portion sizes of lower-calorie foods. Translation: We eat bigger slices of cake than we realize, and eat smaller salads than we ought to.

That’s part of the reason our weight can get away from us—we don’t even realize what we’re eating! This can add on weight, but also keep us from losing; because we don’t keep track of what we’re actually eating, we don’t know if we’re eating enough of the right foods—or too much of the wrong ones—to meet our goals.

A food journal can help solve this: You’ll actually know what you’re eating—and how much—so you’ll be able to stay on track to your goals … or understand why you’ve hit a plateau.

3. You can keep track of your good days—and know how to repeat them.

Plenty of weight loss advice is about what not to do. But when you’re trying to lose weight, it’s even more important to know what works—especially what works specifically for you. Your weight loss journal is the key for this: With work and family obligations, trying to keep up with the news and Netflix shows, it can be hard to remember what made your best days so great. Now you can refer back to your journal to a day where you felt powerful, happy or successful and see what you did and ate that day … so you can repeat it.

One way to use NuMi to keep track of the good days is to use the “Progress” tab at the bottom. When you’re having a good day, click the “add a photo” button at the top on the Progress page. Here, you can add a photo from your great day, and also write down why things were great: Use the “Share Your Story” area to fill in the emotions you’re feeling, the foods that made you feel satisfied, or anything else that made this a banner day on your journey. You’ll then be able to refer back to these photo posts to replicate your best days.

4. You’re reminded of your goals every day.

Writing down your goals is great, but keeping them in the front of your mind has been shown to be a key to reaching and exceeding them.

Your weight loss journal will help you do just that: Instead of getting distracted, you’ll be using NuMi each day to record your food, your weight, your progress and more. This will remind you of the habits you need to build to reach your goals, and that those goals are important to you.

5. You’ll keep track of your weight and exercise, too.

Weighing yourself frequently has been shown to help with weight loss. In one study from 2015, people who stepped on the scale every day not only lost more weight, but they adopted more “weight control strategies” in the long run. What that means: Their new, healthier habits became part of their lifestyle.

One of the “weight control strategies” you might adopt is regular exercise—and NuMi can help you track that, too. And that tracking could help motivate you to exercise more often, according to a 2021 study. With NuMi, you can manually input your activity, or connect the app to a fitness tracker to automatically sync and track your daily and weekly activity.

 

The post 5 Reasons to Keep a Weight Loss Journal appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/5-reasons-to-keep-a-weight-loss-journal/

Superfoods have earned their stellar reputation as superstars of the food world by being nutritionally dense and rich in nutrients. But what if those foods could help you to lose weight and belly fat in addition to delivering their powerful nutritional benefits? The good news is that many of them do!

Here are 10 superfoods to add to your diet for their nutritional and weight loss benefits:

1. Jalapeno Peppers

Jalapeno peppers are rich in minerals and nutrients, making them a surprising superfood that many people don’t think of. It’s the alkaloid capsaicin in jalapenos that gives them their spicy flavor and is also responsible for their potential weight loss benefits. According to Bioscience Reports, capsaicin is correlated with a decreased risk of obesity. It’s been shown to increase fat oxidation and energy expenditure in study subjects. If you love all things spicy, then jalapenos will be a welcomed superfood to try.

Whip up these Jalapeno Poppers for a fun snack to attack cravings. Learn five more surprising benefits of spicy food here! >

2. Salmon

Packed with omega-3 fatty acids and protein, salmon’s nutritional benefits help make it a superfood. Research suggests that omega-3 fatty acids can help reduce the risk of cardiac problems. Eating salmon regularly may also help speed up weight loss for men, according to a study in the International Journal of Obesity. Many salmon recipes also happen to be relatively low in calories, making it a lean option that can be prepared in many delicious ways. Check out these mouthwatering salmon recipes. >

3. Spinach

Loaded with nutrients, dark leafy greens like spinach provide essential vitamins for to skin, bone and immune system health benefits, says Healthline. Spinach is also incredibly nutrient dense. A cup of raw spinach has just seven calories but provides more than 56 percent of your recommended daily allowance for vitamin A and all of your daily vitamin K, says Healthline. On top of all that, researchers at Lund University in Sweden found that spinach boosted weight loss by 43 percent and reduced food cravings by up to 95 percent. This Creamy Spinach Stuffed Chicken recipe is an easy way to fit spinach into a Flex meal.

4. Pomegranate

Pomegranates are rich in vitamin C, potassium and fiber and are thought to help with heart disease and cancer prevention, says Healthline. While there’s a lot of focus on pomegranate juice—which does have more antioxidants than individual seeds—eating the seeds whole gives you the benefit of fiber and added vitamins and minerals. Fiber can help keep you full longer and support weight loss. A study, published in Food and Chemical Toxicology, found that giving obese and insulin resistant mice pomegranate seed oil for 12 weeks decreased body weight, body fat and improved peripheral insulin sensitivity.

Embrace those pomegranate benefits! There are some really great ways to fit pomegranates into your day. Get inspired by these delicious recipes. >

5. Almonds

With lots of nutrients delivered with a satisfying crunch, almonds make a “superfood snack” or a great addition to meals. They can easily be tossed into salads, cereals and yogurt or incorporated into cooking. A study, published in the Journal of Nutrition, found a link between daily almond consumption and weight loss—specifically belly fat. On the Nutrisystem plan, almonds are a PowerFuel, which are foods that offer high-quality proteins while also containing essential amino acids and healthy fats.

6. Flax Seeds

Flax seeds are a nutrient-dense and fiber-rich “superseed.” Flax seed recipes are usually easy to make and are packed with superfood benefits. They can be tossed into a variety of dishes to ramp up their nutrition power. Flax seed also contains both soluble and insoluble fiber, says Healthline. This helps to ensure healthy and gradual digestion that keeps you fuller longer. It is this digestive superpower that is likely to help assist with weight loss.

7. Blueberries

While most berries are good for you and can be considered superfoods, blueberries are said to be one of the best, particularly when it comes to their ability to help you lose stubborn belly fat. According to the University of Michigan, research shows that blueberries may help to burn belly fat because of their high antioxidant content.

While blueberries are tasty to eat on their own, there are also many great ways to cook or bake with them to increase your consumption. The naturally sweet goodness of blueberries makes them a healthy alternative to many sugar-laden desserts—a common healthy diet downfall. Be sure to check out these 10 reasons you need to eat more fruit like blueberries! >

8. Avocado

Here at The Leaf, we love avocados! Avocados are rich in potassium as well as monounsaturated and polyunsaturated fats, which are “healthy fats” essential to a weight loss plan. That’s because your body needs fat to help you feel full and satisfied after eating, to provide quick-burning energy and to aid in the absorption of vitamins and minerals that you consume. As a “whole food” source of healthy fat, avocados have that power. People who regularly eat avocados have significantly lower body weight, BMI (body mass index), and waist circumference, and higher HDL (good cholesterol levels) than people who don’t eat the fruit, according to a study published in Nutrition Journal.

There are many great ways to use avocado that you may never have thought of. It can be a healthy substitute for mayo, a topping for salads, a baking ingredient for cookies or brownies and even a base for pudding. It’s creamy texture and versatile nature help it to shine as a superfood to help you lose fat. Here are more superfood facts about avocados! >

9. Black Beans

Black beans are packed with potent plant-based nutrients that are believed to help protect against cancer, says Medical News Today. They’re also an inexpensive and easy-to-cook-with food that can be incorporated into many different dishes. For those looking to drop some pounds and lose fat, some of the best news is that consuming beans was linked to “reduced body fat percentage” in a study, published in The American Journal of Clinical Nutrition. Another study, published in BMC Proceedings, shows that certain compounds in the beans might help to strengthen the body’s insulin resistance and protect against obesity.

10. Apples

As the saying goes, an apple a day keeps the doctor away. But what if it could keep the pounds away, too? Apples are rich in weight-loss-friendly fiber and help slow the digestion of food. This helps you to feel fuller with fewer calories. For these reasons, they can definitely play a vital role in your efforts to lose fat.

Apples are one of the most versatile fruits, with so many different ways to cook and prepare them. Try them out in this unique Instant Pot Apple Cake. Of course, apples are also delicious and nutritious all on their own or sliced with peanut butter. Check out this awesome video from The Leaf and learn five reasons to eat more apples! >

The post 10 Superfoods That Help You Lose Fat appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/lose-fat-with-superfoods/

The smooth buttery taste, slight tang and spiciness in buffalo sauce pumps tons of flavor into every dish. Easy to pair with just about everything, buffalo sauce can turn a boring old dish into a family favorite.

You can incorporate your love for buffalo sauce into a Nutrisystem-approved meal without using the usual buffalo sauce pairing of fried and greasy foods. We’ve created a bunch of buffalo sauce recipes with a healthy twist. And the best part? These recipes are even more delicious and mouthwatering than those not-so-healthy fried items you’re used to dousing with buffalo sauce.

When you’re craving a little heat, here are 12 recipes to try.

Pro Tip: Click the name of the recipe or its image to be taken to the full recipe.

1. Boneless Buffalo Chicken Bites >

Need a tasty app for a game-day get together? These crispy bites are sure to score big with your rowdy crew. With a hint of cayenne in the breadcrumbs, and homemade buffalo sauce slathered on, each baked nugget packs the perfect amount of heat and flavor. And at only 103 calories per serving, this app gets the win!

2. Buffalo Chicken Sliders >

 

Save a spot on your flex lunch menu for this meal: Shredded chicken bathed in buffalo sauce, butter and garlic powder; leaves of fresh lettuce; all between soft whole wheat buns. Women can enjoy one slider as a flex lunch, and men can enjoy two sliders.

3. Cauliflower Buffalo Bites >

It’s like hot wings, but without the actual wings… or the guilt. This veggie-version of the classic appetizer uses cauliflower, which is packed with vitamins and minerals; generous amounts of hot sauce, for the heat you expect; and enough taste in every bite to satisfy your buffalo craving.

4. Buffalo Chicken Celery Sticks >

This fun twist on buffalo chicken dip gets you fresh crunch and spicy flavor—all in one healthy bite. The sauce is seasoned with garlic powder and black pepper, thickened with cream cheese, and mixed with shredded chicken into a flavorful topper for your celery stick boat. On Nutrisystem, count four sticks as one PowerFuel, two Vegetables and two Extras.

5. Instant Pot Buffalo Chicken Lettuce Wraps >

Dig into fresh and crisp lettuce wraps stuffed with tender buffalo chicken and drizzled with creamy blue cheese dressing. It’s a protein packed meal that clocks in at just 219 calories per serving.

6. Buffalo Turkey Meatballs >

Whip up this easy, zesty appetizer for your next game day get-together. Packed with protein and tons of buffalo flavor, your guests won’t have a clue that they are weight loss approved.

7. Buffalo Blue Cauliflower Mac and Cheese >

Cauliflower takes another form, turning into a spicy version of your favorite cheesy pasta meal. Adorned with chopped scallions and blue cheese crumbles, this decadent meal is an excellent low-carb alternative to the classic carb-heavy dish.

8. Buffalo Blue Cheese Dip >

Dunk your favorite non-starchy veggies into this spicy buffalo dip! We love it paired with celery, but carrots and cucumbers are also tasty options. The dip features high-protein nonfat Greek yogurt at its base to fill you up without filling you out.

9. 4-Ingredient Stuffed Buffalo Zucchini Boats >

Here’s another low-carb favorite! Zucchini boats are stuffed with three simple yet delicious ingredients: Ground turkey, buffalo sauce and mozzarella cheese. About 30 minutes in the oven and you’ve got an easy, cheesy dinner that’s smart and spicy.

10. Buffalo Chicken Burrito Bowl  >

Buffalo chicken finds its way into this tasty twist on a classic burrito bowl. It’s got the works: Lettuce, brown rice, corn, tomatoes, celery and cheese. It’s even served with reduced fat ranch for even more delicious flavor!

11. Spicy Buffalo Deviled Eggs >

Take your deviled egg appetizer up a notch with some buffalo sauce! This one simple addition transforms this classic starter into something truly special (and perfect for game day).

12. 5-Ingredient Buffalo Cauliflower Breadsticks >

Cauliflower is back in this low-carb breadstick recipe, which swaps traditional marinara sauce for—you guessed it—buffalo sauce! We love this delicious snack, which contains just 116 calories per serving.

Are you a sandwich lover looking for a healthy option? Try our Skinny Cheese Steak Sandwich by clicking the link below:

The post Love Buffalo Sauce? 12 Healthy Recipes You Won’t Want to Miss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/buffalo-sauce-recipes/

In winter, your daily brisk walk can quickly turn from “feel the burn” to “feel the brrrrr” as temperatures plummet. But don’t let a little cold stop you from doing winter workouts! Cold weather exercises may actually help you lose weight faster.

According to AccuWeather, “Regardless of exercise, studies have shown that being outside in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning beige or brown fat.” They explain that brown fat burns calories to generate heat and keep you warm. So try to get outside this winter, even just for some fresh air and a brisk walk!

The hardest part of winter workouts is the first few minutes you spend out in the cold. It’s like jumping into an unheated pool in early summer, before the sun has done its magic. You’re cold for a little while but as you move around, you literally get warmed up.

Of course, there are ways to exercise smartly and safely that will make your winter workouts pure enjoyment. Here are seven fitness tips to follow.

1. Wear layers.

You may want to put on that puffy down coat to handle the plunge into the cold, but you’re going to want to leave it by the roadside in short order. Outdoor winter workouts going to generate a lot of heat, so you’ll feel much warmer than the thermometer would have you think. You’re going to sweat and when that sweat evaporates, you’re going to feel colder again, says Mayo Clinic. That’s why they recommend a series of layers that you can easily remove and add will take care of that. Start with a base layer made of polypropylene which will wick sweat away from your body. (Cotton does just the opposite.) Add a jacket that’s made of wool or fleece, then an outer waterproof layer that’s breathable, so you aren’t trapping sweat inside. Experiment to see what combo works best for you.

2. Protect your extremities.

Unfortunately, exercise doesn’t generate much heat for your head, ears, hands or feet. According to Harvard Health Publishing, it’s all concentrated in your core. Mayo Clinic recommends a headband to protect your ears, a hat for your head, gloves for your hands and warm socks for your feet. Think layers for gloves, too. Start with a thin sweat-wicking polypropylene glove covered by wool or fleece gloves or mitten that you can pull off and on. If it’s really cold, wear thermal socks on your feet and consider a ski mask, scarf or balaclava for your face and head.

3. Get colorful.

Consider wearing bright colored outerwear or reflective gear. It’s not only cold in the winter, it can be pretty dark. You want motorists, cyclists and winter sports enthusiasts on the same trail to be able to see you.

4. Apply sunscreen.

It’s not just to protect you from the hot rays of summer sun. The winter sun can burn you too, particularly if there’s snow on the ground which reflects the sun’s UV rays.

5. Stay hydrated.

According to Nutritional Needs In Cold And In High-Altitude Environments, military studies of soldiers in arctic climates have found that you can lose as much if not more body fluid in cold weather as in hot. For one thing, cold weather exercising can make you sweat which can lead to fluid loss. You also lose fluid when you’re breathing. Plus, you’re more likely to not replace the fluid you’re losing when you exercise in the cold because you don’t feel the same thirst sensation you do when it’s warmer. Keep a water bottle with you and drink even if you don’t feel thirsty.

6. Keep an eye on the temp.

You can risk frostbite if the temperature drops to low or if the wind chill makes it feel that cold. “At wind chill levels below minus 18 F (minus 28 C), frostbite can occur on exposed skin in 30 minutes or less,” according to experts at Mayo Clinic. Likewise, hypothermia—an abnormally low body temperature—is also a risk. The symptoms of hypothermia include exhaustion, shivering, fumbling hands, confusion, memory loss and slurred speech, says the Centers for Disease Control and Prevention. It can occur when temperatures are very low, but also if it’s warmer (above 40 F) but you’re chilled from rain, snow or sweat. Hypothermia is a medical emergency.

7. Warm up your muscles.

Cold weather plus cold muscles is a recipe for injury. Static stretching should be avoided. You want to do some simple, dynamic stretches and moves that wake up your joints and get your blood flowing. Do a few arm swings and circles, high steps or lunges before you start out, says experts at Harvard Health Publishing.

Pair your winter workouts with a convenient meal delivery service! Get started with Nutrisystem today >

The post 7 Winter Workout Tips for Cold Weather Exercise appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/winter-workouts-tips-for-cold-weather-exercise/