Weight Loss Recipes

We don’t mean to frighten you, but we’re closing in on one of the most unhealthy holidays of the year. And though you may head into Halloween armed with the best intentions, if you aren’t prepared, one whiff of all those sweet treats could be all it takes to send you spiraling into a dark hole of diet destruction.

Never fear! We’ve got you covered with simple snacking swaps sure to scare off even the worst candy craving. Stock up on these slim-down staples now, and enjoy a happy and healthy Halloween!

Treat: Milk Chocolate Bar
Trim-Down Trick: Chocolate Milk

We’re sweet on this swap for a few reasons: With this decadent drink, you’ll not only calm chocolate cravings, but your body will also get a boost from nutrients like calcium and vitamin D found in milk. Try making your own chocolate milk by blending one cup of nonfat milk with one tablespoon of dark chocolate syrup.

Craving something cozier? Mix one tablespoon of unsweetened cocoa powder with your favorite zero-calorie natural sweetener (think stevia or monk fruit) and one cup of nonfat milk for a healthier hot chocolate that won’t wreck your waistline.

One cup of nonfat milk counts as one PowerFuel on Nutrisystem. One tablespoon of unsweetened cocoa powder is a Free Food on Nutrisystem; one tablespoon of dark chocolate syrup counts as about two Extras. Healthy hint: check your Nutrisystem Grocery Guide for more guidance!

Make sure to also check out this recipe for healthy 3-Ingredient Salted Orange Bark Bars! >

Treat: Peanut Butter Cups
Trim-Down Trick: 3-Ingredient Peanut Butter Cups

This recipe for Peanut Butter Cups tastes just like the real thing, but without all the guilt. All you need is chocolate, peanut butter and some coconut oil and voila! PB cups you’ll love.

Just as tasty? Chocolate PB melts. Just bring a small pot to medium heat on the stovetop, then add an ounce of dark chocolate, two tablespoons of peanut butter and two to three tablespoons of unsweetened almond milk. Stir until the chocolate and peanut butter are melted and the mixture is blended. Let cool then pour quarter-sized droplets onto a greased pan and place the pan in the freezer. Once the melts are solid enough to pick up, dive right in! This recipe makes two servings; on Nutrisystem, one serving counts as one PowerFuel and two Extras.

Another diet-friendly way to enjoy everyone’s favorite flavor combo? This 4-Ingredient Peanut Butter Chocolate Candy Bites recipe! >

Treat: Gummy Bears (or any gummy candy!)
Trim-Down Trick: Dried Fruit

Noshing on dried fruit is a great way to satisfy cravings for something chewy and sweet without all the calories and added sugar in traditional gummy candies. Try dried apricots, apples, pineapples, figs or raisins. Just be sure to read the ingredients and skip the fruits with added sugars.

You can also make your own dried berries. Just spread your favorites on a baking sheet and bake for six to eight hours at 200 degrees. Just be sure to check on your fruit every hour or so to prevent burning. On Nutrisystem, a quarter cup of most dried fruits counts as one SmartCarb.

You can also turn dried fruit into another sweet snack: Try this recipe for Frozen Yogurt Bark! >

Treat: Skittles
Trim-Down Trick: Frozen Red Grapes

We know, we know. It’s easy to be skeptical of any suggestion that involves replacing candy with fruit. But frozen grapes are the perfect combo―sweet and crunchy. Mix in some frozen blueberries and green grapes as well, and you’ll literally be tasting the rainbow! On Nutrisystem, one cup of these fruits counts as one SmartCarb.

Make a chewy sweet treat with a handful of wholesome ingredients. Try this Strawberry Kiwi Fruit Leather! >

Treat: Peppermint Patty
Trim-Down Trick: Chocolate Mint Tea

If chocolate and mint is your flavor of choice, brew a large cup of mint tea, then stir in two tablespoons of sweetened cocoa powder and two tablespoons of non-fat milk. You’ll get all the taste of your favorite treat―without any of the guilt! On Nutrisystem, this cozy combo counts as three Extras.

Craving something sweeter? Try this delicious recipe for Halloween Chocolate Peppermint Gems! >

The post 5 Healthy Halloween Swaps for Every Kind of Candy Craving appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/5-healthy-halloween-swaps/

Want to enjoy the festivities without falling off track this Halloween weekend? We’ve got you covered with these adorable Halloween themed treats.

They’re cute, delicious and completely guilt-free. So you won’t scare of the progress you’ve made on your weight loss plan. Bonus: If you’ve got kiddies or grandkiddies, they will love making these fun festive treats with you!

1. Spider French Onion Dip >

This Spider French Onion Dip is the perfect dish to bring to your next gathering, whether it’s a healthy Halloween celebration or a child’s birthday party!

2. Banana Ghosts >

Get your healthy Halloween off to a ghoulishly good start with these adorable and festive banana ghosts.

3. Apple Peanut Butter Monster Mouths >

These Apple Peanut Butter Monster Mouths are simple to assemble and even easier to devour!

4. Frankenstein Kiwi >

This Frankenstein kiwi treat is the perfect healthy addition to your Halloween festivities.

5. Spooktacular Orange Pumpkins >

These orange pumpkins are perfect for your next healthy Halloween celebration.

6. Creepy Carrot Fingers with Hummus >

These Carrot Fingers with Hummus are a perfect healthy Halloween recipe.

7. Bewitched Cheese Broomsticks >

These Bewitched Cheese Broomsticks are a perfect Halloween recipe. They’re on theme and on plan!

8. Candy Corn Parfait >

This Candy Corn Parfait is the perfect healthy treat for your Halloween celebrations.

9. Popcorn Hands >

These Popcorn Hands are a creepy (and delicious!) way to celebrate Halloween slim-down style.

10. Spider Deviled Eggs >

These Spider Deviled Eggs are creepy to look at but delicious to eat!

11. Turkey and Hummus Mummies >

These Turkey and Hummus Mummies are so easy to make, you can get the kiddies in on the action! They’re a simple and tasty treat anyone can create.

12. Fruit-Filled Orange Jack-O-Lanterns >

These Jack-O-Lantern Fruit Cups are the perfect addition to your healthy Halloween celebration. Just scoop out the orange, draw on faces (or carve them if you’re feeling adventurous!), then fill them with green grapes… or any of your favorite fruits!

13. Loaded Pepper Pumpkins >

Who says Halloween is only about sweet treats? Follow any of your favorite stuffed pepper recipes for this tasty dish (we like this one!). Just scoop out the insides of your pepper, carve a fun face, and stuff it with anything you choose!

The post No Tricks! Just 13 Healthy Halloween Treats appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/no-tricks-just-13-healthy-halloween-treats/

It’s almost autumn. And aside from cooler temps and shorter days, with fall comes a healthy harvest of tasty and nutritious produce. From root veggies to fabulous fall fruits, there are plenty of delicious options to fall for this season. Here are our top 6 fall produce picks: start incorporating them into your diet today.

1. Pumpkin

Scientifically named the Cucurbita pepo (“pepo” means “to ripen in the sun”), this quintessential fall favorite is good for more than decorating your front stoop. Pumpkin is an excellent source of vitamin A, which is important to eye health, as well as fiber, which can keep you feeling full. Together, the nutrients in pumpkins can also give a big boost to your immune system, which is pretty sweet considering we’re heading into flu season. Whip up a creamy pumpkin soup or incorporate it into your favorite baked goods! Be sure to check out the recipe section here on The Leaf for plenty of delicious pumpkin recipes. Get inspired by the healthy ideas below:

• Simple Pumpkin Soup >
• Gluten Free Pumpkin Blondies >
• 3-Step Pumpkin Mousse >
• Mini Pumpkin Cheesecake Bites >
• Pumpkin Spice Cookies >
• Slow Cooker Pumpkin Chicken Chili >

2. Beets

Beets are low in calories and sodium, and are fat- and cholesterol-free. These tasty superfoods are an excellent source of folate, and also provide fiber, potassium and vitamin C. Plus, beets are rich in naturally-occurring nitrates, which may help support healthy blood pressure and may even help boost athletic performance. A study, published in the April 2012 issue of The Journal of the Academy of Nutrition and Dietetics, demonstrated that subjects who consumed cooked beets experienced improved running performance. But these aren’t the only reasons beets beat other produce in our list of top picks. We love the fact that beets are actually edible from their roots to their leafy greens. Beet greens are loaded with nutrients and are similar in consistency and taste to spinach. Try them sautéed as a side to any of your meals. As for the beets themselves, try roasting or steaming them whole (don’t worry about peeling―the skin slides off after cooking) or slicing them thinly then baking them to create chips. You can also shred raw beets and add them to your favorite salads. A half cup cooked or one cup of raw beets counts as one Vegetable on Nutrisystem.

Try out this hearty dinner recipe for Miso Salmon with Kale and Beets! >

3. Brussels Sprouts

Brussels sprouts are low in fat, sodium and calories, and are cholesterol- and saturated fat-free. Plus, they dish out dietary fiber, vitamin C and folate. And although in some households they’ve gotten a bit of a bad flavor rap, the truth is, these nutritious little nuggets can be delicious! Try tossing them in a bit of olive oil and seasonings then roasting them, or steam them and top them with low fat cheddar cheese. On Nutrisystem, a half cup of cooked brussels sprouts counts as one Vegetable serving.

Need some healthy ideas to use up your Brussels sprouts? Check out some of our favorite ideas below:

• 4-Step Cheesy Brussels Sprouts Bake >
• One Pan Salmon, Brussels Sprouts and Squash >
• Maple Roasted Acorn Squash with Brussels Sprouts and Bacon >
• Roasted Balsamic Fig and Brussels Sprouts >
• Crispy Brussels Sprout Chips With Garlic Aioli >

4. Apples

A universal fall favorite, apples are full of nutrients and are a great source of dietary fiber. Just don’t peel them or you’ll risk losing two thirds of the fiber and a large portion of their antioxidants, which are contained in the peel. There are plenty of ways to enjoy apples: raw, baked with cinnamon, chopped up and added to your favorite salad or roasted veggie mix. Or try making your own applesauce in a slow cooker. Just core and quarter 10-12 medium apples (any variety will do), then placing them in the slow cooker along with two tablespoons of water, one teaspoon of apple cider vinegar, a tablespoon of cinnamon and a teaspoon or so of nutmeg, then cooking on low for about three and a half hours. On Nutrisystem, one medium apple counts as one SmartCarb. If you try your hand at the homemade applesauce, count a half cup as one SmartCarb.

Nothing says fall like homemade pie. Try our easy recipe for Healthy Apple Pie! > The apples are so sweet, you don’t even need added sugar.

5. Sweet Potato

If you’ve ever tried a warm sweet potato with cinnamon, then you know just how delicious these starchy veggies can be. But the sweetest thing about these potatoes isn’t their taste―it’s all the body-boosting nutrition they provide, like vitamin C, calcium, potassium, iron and fiber. Plus, one medium, baked sweet potato serves up over 400 percent of your daily vitamin A needs. Just don’t mistake sweet potatoes for their cousins, yams, which contain fewer nutrients. Try slicing a sweet potato into wedges, spraying with zero-calorie cooking spray and sprinkling with cinnamon and nutmeg or your favorite seasonings, then baking. On Nutrisystem, a half cup of sweet potato counts as one SmartCarb.

If you love sweet potatoes, you’ll love the Nutrisystem-approved recipes below:

• Skinny Mashed Sweet Potatoes >
• Ginger Sweet Potato Bites >
• Vegetable Quiche with Sweet Potato Crust >
• Southwestern Sweet Potato Salad >
• Sweet Potato Crackers >

6. Parsnips

Resembling supersized white carrots, these tasty veggies are considered carrot cousins. They’re shaped like carrots, but have white flesh and a slightly stronger taste (think turnips or rutabagas). Not only are parsnips fat-free, cholesterol-free and low in sodium, they’re also a good source of fiber, and just one half cup of cooked parsnips yields more than 10 percent of your average daily requirement of vitamin C, folate and manganese. One of our favorite things about parsnips? Their versatility. They can be roasted, steamed, pureed, spiralized or even mashed. Try using them in place of potatoes in a mashed potato recipe, or swapping in shredded parsnips in place of cabbage in your favorite coleslaw recipe. On Nutrisystem, a half cup of raw parsnips count as one SmartCarb.

Parsnips can be used as a healthy swap for pasta. Try it out in this recipe for Parsnip Noodles with Roasted Red Pepper Cream Sauce! >

The post Our Top 6 Fall Produce Picks appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/our-top-6-fall-produce-picks/

Did you know that only about one in five people manage to lose weight and keep it off for the long haul? It’s a discouraging statistic, but the reason is clear: most people can find the motivation to make lifestyle changes temporarily. However, without making permanent adjustments to their daily health habits, those results won’t stick.

In other words, you can boost your ability to achieve lasting weight loss by building healthy habits that you can maintain long-term.

How do you do this? According to behavioral scientists from Stanford University, the key is to do less, not more. They’ve found the best strategy for making new habits stick is to start with tiny habit goals and let your success in achieving them stoke your motivation for nailing bigger goals.

Let’s break down what this looks like, why it works and how you can start using this winning strategy to reach your health goals.

What is a Tiny Habit Versus a Regular Habit?

In simple terms, our habits are behaviors we consistently do, often without a second thought. For example, grabbing a coffee on the way to work, turning on the news after dinner, or brushing our teeth before bed. Some of our habits are positive, moving us toward our goals. While others, not so much.

When it comes to weight loss, we can increase our ability to achieve long-term success by creating more positive, healthy habits. Why? Because when a behavior becomes a habit, it becomes second nature, reducing the need for constant conscious effort and decision-making. Therefore establishing sustainable healthy habits not only eases the mental strain associated with healthy choices but also significantly increases the chances of sticking with lifestyle changes long-term.

The thing is, as you are probably well aware, building and changing habits can be really difficult. However, Stanford behavioral scientist BJ Fogg says starting small – like super small – can make this process much more manageable.

Dr. Fogg’s approach, rooted in classic behavioral theory, suggests that instead of trying to start a daily habit of walking 30 minutes, you commit to only 30 seconds of extra walking each day.

The idea is that you are setting goals that are so simple, it’s nearly impossible for you to fail. Doing so creates the opportunity to succeed, establishing a positive reinforcement loop. Each little win compounds into bigger and bigger achievements that ultimately push you forward into lasting positive change.

But, can such a simple approach really work?

Why Tiny Habits Work

Maybe you’ve heard the classic advice that it takes 21 days to form a new habit. The basis for this advice is that repetition drives habit formation. While this may be partially true, it’s not the complete picture.

Research suggests that emotions play a significant role in creating habits that stick. Specifically, experiencing positive emotions after completing a task increases the likelihood of repeating the task. This effect is where the power of tiny habits lies.

Too often, we set unrealistic behavior goals, setting us up for negative feelings like disappointment and shame. Feeling bad about ourselves and our progress kills motivation. But the fault is not in our willpower; it’s in our goal setting.

Alternatively, by setting super tiny, manageable goals, we create a path to success that allows us to experience proud and positive emotions with each achievement. This strategy helps us build new skills, boost our motivation and cement our commitment to long-term change.

Another intriguing consequence of setting small goals is that it reshapes our self-perception. According to Dr. Fogg, each little triumph, whether walking or increased vegetable consumption, reinforces the idea that we are the kind of person who engages in these healthy behaviors. As this thinking pattern strengthens, we naturally align our actions with these newfound beliefs, further solidifying our healthy habits.

In essence, achieving tiny goals creates a powerful positive feedback loop that transforms how we perceive ourselves and how we behave.

Convinced or still skeptical? Try it out for yourself! Read on to learn how.

3 Essential Steps To Building a Tiny Habit

According to the Fogg Behavioral Model, successful tiny habit building requires three simple steps:

• Pick a tiny habit. Each habit should be something that you can do daily in 30 seconds or less. Make sure it’s a behavior that means something to you and helps you build up to a bigger goal.
• Connect the new habit to an existing habit. You need a cue that triggers your new behavior. Identify a habit you already have set, and plan to complete your new habit immediately after your existing one. Here’s an example: I’ll do 10 jumping jacks (new habit) immediately after I brush my teeth in the morning (existing habit).
• Create a reward. Positive reinforcement is crucial to making habits stick. Reward yourself immediately after completing your tiny goal with something as simple as a congratulatory word to yourself. “Woohoo, got it done!” or “Awesome, I’m unstoppable!” are good options. It may feel silly, but the idea is to create a flood of happy emotions with each completed tiny task.

Need more inspiration for what tiny habits could look like in your daily routine? Check out the examples below.

Tiny Habit Examples

Remember, tiny habits should be related to long-term goals you want to achieve, not tasks you think you “should” be doing. Use these examples to help you find things you find fun and meaningful.

• After I get seated in the car, I will close my eyes and take three deep, restful breaths.
• After I set the coffee to brew, I will do five squats.
• After I brush my teeth, I will do 30 seconds of stretches.
• After I plug my phone into the charger at night, I will set out vitamins for the next day.
• After I finish my last bite of a meal, I will put my plate away immediately.
• After I get into bed at night, I will pull out my journal (I can work up to writing in it).
• After getting out of the shower in the morning, I will say one thing I’m grateful for.
• After finishing the dishes, I’ll walk 30 seconds up and down the stairs.
• After I go to the bathroom, I’ll drink a glass of water.
• After a meeting ends, I’ll walk for 30 seconds before returning to my desk.

Your Next Steps

Ready to harness the power of tiny habits to propel you toward lasting weight loss success? Pick one tiny habit to focus on this week. Don’t think too hard about it; you can always adjust as you go. The most important thing is to get started.

Attach your new habit to an existing habit as a cue. Then make sure to celebrate your win to create positive reinforcement.

For extra support, Nutrisystem’s free tracking app, NuMi, is an excellent resource for goal setting and keeping tabs on your progress. Also, because Nutrisystem believes success is achieved by taking action, there are a variety of flexible weight loss plans to help you get started in the way that works best for you. For example, if you want to improve your breakfast habits, you can order Nutrisystem breakfasts and know you have an easy, well-balanced and delicious choice to lean on during busy mornings.

Remember, while it’s tempting to “go big or go home” with your weight loss goals, true success comes from the small daily actions you stick with long-term.

References

• Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1 Suppl):222S-225S. doi:10.1093/ajcn/82.1.222S
• Kilb M, Labudek S. Effects of behavioral performance, intrinsic reward value, and context stability on the formation of a higher-order nutrition habit: an intensive longitudinal diary study. Int J Behav Nutr Phys Act. 2022;19(1):105. Published 2022 Aug 12. doi:10.1186/s12966-022-01343-8
• Fogg B. A behavior model for persuasive design.  ACM International Conference Proceedings Series. 2009; 40: 1-7.  of the ACM International. doi.org/10.1145/1541948.1541999.
• Lally P, Gardner B. Promoting habit formation. Health. Psychol Rev. 2013;7:S137–S158.
• Stanford University. Fogg Behavior Model. Stanford Persuasive Technology Lab website. Accessed June 26, 2023. Available at: https://behaviordesign.stanford.edu/resources/fogg-behavior-model.

The post How to Build Tiny Daily Habits That Lead to Big Results appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/tiny-habits-big-results/

Food trends come and go so quickly, it can be hard to keep up with them. Bone broth is getting a lot of attention these days, but it’s been around forever. You might be wondering what it is exactly and why it seems to be showing up in so many grocery store products, magazine articles and online posts. Here’s what you need to know about bone broth.

What is Bone Broth?

Broth, stock and bone broth are all very similar. However, according to Campbell’s, they do have some differences:

• Broth is thinner and prepared from meat, vegetables and seasonings simmered for 30 minutes or up to 2 hours. Some varieties are also made with bones or stock.
• Stock is prepared by simmering bones and vegetables for 4 to 6 hours. It generally has less seasonings.
• Bone broth is considered a type of stock. It’s also made from bones and may contain vegetables. It is simmered longer; 12 to 48 hours.

Bone broth also tends to have a thicker consistency, and it feels very rich and satisfying in your mouth.

Is Bone Broth Good for You? What are the Benefits of Bone Broth?

People have always made bone broth, especially when meat was scarce or very expensive. Healthy eaters are now seeking out bone broth because of the higher amount of protein and the collagen content.

According to the United States Department of Agriculture (USDA), chicken bone broth has about 44 calories per cup, while regular chicken broth has about 10 calories per cup.  The same cup of chicken bone broth has 10 grams of protein. Regular chicken bone broth has just one gram of protein per cup.

Bone broth will vary in nutrition based on the specific ingredients used to prepare it. However, according to Medical News Today, bones and bone marrow are rich in vitamins, minerals and nutrients.

Bones contain calcium, magnesium, phosphorus and collagen, while bone marrow contains iron, vitamin A, vitamin K, selenium, zinc, manganese and fatty acids. It is possible that bone broth contains small amounts of these nutrients. Using vegetables as an ingredient in bone broth can also increase the nutritional value.

How to Use Bone Broth

You can use bone broth in just about any recipe that calls for regular broth. Stews, gravy, sauces, and other dishes that are best with a hearty foundation benefit from cooking with bone broth. Make pasta, beans, rice and other grain dishes tastier and more nutritious by cooking them in bone broth rather than in plain water.

For many people, drinking a steaming cup of bone broth has become a substitute for coffee in the morning. Others sip it when hunger strikes between meals.

Because bone broth has a healthy supply of protein, it may help to satisfy your hunger, give you energy and keep you feeling full. It’s low in calories and high in nutrients, so it’s a good choice when you’re trying to lose weight.

Where Can You Buy Bone Broth?

You’ll see bone broth next to regular broth on supermarket shelves these days. Choose low-sodium varieties whenever you have the option. You can also look for bone broth at local farmers markets and butcher shops. It will typically be fresher and less processed.

How Do You Make Bone Broth?

Making bone broth yourself is simple. You can use bones from just about any type of livestock. Along with the common choices of beef, chicken and pork, you can also start with the bones of turkey, lamb, venison and bony fish like bass.

You can also use parts that are high in marrow (which is mostly collagen) like hooves and feet, beaks and fins. Many stores throw out these parts, so you may be able to get them for a low cost or even for free. Using a mixture of these ingredients can enhance the flavor and the nutritional content of the stock.

A basic recipe for bone broth starts with one gallon of water and about two to four pounds of bones and other parts. Bump up the flavor of the stock by including vegetables such as carrots, onions and celery, plus herbs like thyme and parsley.

Put all the ingredients in a large pot or slow cooker. After the liquid comes to a boil, turn down the heat and simmer it for 12 to 24 hours. It will become more flavorful the longer you let it simmer.

As the liquid begins to cook, you may see a layer of foam on top. Skim it off as it appears about every 20 minutes for the first hour. When you’re done simmering, strain the liquid and discard the bones and other ingredients.

Whether you make or buy bone broth, it’s a healthy foundation for soup recipes like Instant Pot Chicken Tortilla Soup and Slow Cooker Zuppa Toscana Soup. These Flex meals are certain to satisfy hearty appetites and take the chill off a cool day!

The post What is Bone Broth? Health Benefits, Cooking Ideas and More appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/bone-broth/

Are you feeling like it’s time to reset? It’s never too late to start anew and begin implementing healthy habits into your life. From making healthier food choices to finding time to move more, Nutrisystem can help you learn how to live healthier and lose weight this fall.

It’s the type of change that you deserve. You shouldn’t have to go on feeling as though you’re stuck in an endless cycle of choices that make you feel bad about yourself. You can get started on your weight loss journey to a brighter tomorrow—and it can be a whole lot easier than you may even realize.

The beginning of autumn is the perfect time to turn a new leaf. Here are some points to ponder as you make the decision to become a healthier version of you.

As the Season Changes, So Can Your Health

Although there is no perfect time to start a healthy lifestyle plan, the fall is naturally a season of change—the leaves start turning colors, the air becomes crisper and it often feels like a time of fresh beginnings. Because of that, some people take it as an opportunity to make changes that will benefit their health, too.

Even the change in schedules that sometimes occur with fall can make a weight loss plan even more successful. The kids may be going back to school (whether in-person or virtually), you might have changes in the workplace and there may be overall more structure built into your days.

This can be a great time to learn how to lose weight and implement some simple routines into your eating habits. All it takes is a little bit of planning to prevent common diet detours like grabbing for an unhealthy snack or hitting the drive-through. Meal prepping, food delivery, healthy fall recipes and a little bit of forethought can go a really long way. Check out these eight simple swaps for a healthier fall this upcoming season as you navigate your weight loss journey!

The Support is There—Lean on It!

Of course, change always feels a little bit intimidating. Whenever you try something new, you might be feeling out of your comfort zone. But here at Nutrisystem, we have your back when it comes to helping you stay on track with the changes you want to make.

We’re constantly offering helpful meal plan tips, informative articles and healthy fall recipes here on The Leaf that will help to set you up for success. We’ve also got plenty of healthy yet convenient meals and snacks that can be a smart choice on those busy days when you don’t have time to prep a healthy dish.

Our Weight Loss Coaches are here to answer your questions, keep you motivated and help you throughout your journey. Plus, our FREE NuMi app keeps things simple and easy with an organized food journal, fun tracking challenges and personalized meal plan guidance. It doesn’t have to be complicated. The simpler you can make it, the better chance you’ll have at sticking with your fall weight loss plan.

The fact is, we’re here to help you learn how to lose weight and we want to support you along your journey. You do not have to do this on your own. You’ve got a team behind you, cheering your success every step of the way.

That’s not to say you may not stumble. We’ve worked with plenty of people who have fallen off track and may be discouraged about restarting. But when it comes to improving your health—and your overall life—you owe it to yourself to try again. We know you can do it. Even small and simple changes can make a world of difference that will propel you toward that brighter future.

If you’re ready to get started on your journey to enhanced health and weight loss, then there’s no time better than today! We’re confident in saying that your future self will look back on this moment and thank you.

Become the healthiest, happiest version of you this fall! Get started with a Nutrisystem weight loss plan today!

The post Fall into Weight Loss: How to Lose Weight This Season with Nutrisystem appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/how-to-lose-weight-this-fall-with-nutrisystem/

Struggling with overeating and maintaining a healthy eating routine? We understand the challenges many individuals encounter when it comes to managing their food intake. Overcoming overeating starts with understanding the underlying causes.

Understanding Your Struggles and Crafting a Plan to Stop Overeating

Explore our comprehensive list of common struggles and practical tips to stop overeating. These valuable insights are designed to help you stay on track and develop healthy eating habits. By being aware of your triggers and equipped with effective strategies, you can regain control over your eating habits.

These valuable tips can serve as a reliable resource whenever you experience the temptation to overeat, empowering you to make better choices and improve your overall well-being. Rest assured, our tips are grounded in scientific research, providing you with proven strategies to successfully navigate this challenge.

Don’t let overeating hinder your progress any longer – take the first step towards regaining control today!

1. Incorporate Fiber-Rich Foods into Your Diet

Studies have shown that foods high in fiber can help curb the urge to overeat. One reason: These foods take so long to eat—you have to chew fibrous foods much longer than a bar of chocolate to break them into digestible pieces.

Another: Like sponges, they expand in your stomach, making you feel full. One study, published in the journal Nutrition Reviews, found that by adding 14 grams of fiber to your diet, you can cut your calorie intake by 10 percent. Study participants who did this lost four pounds in fewer than four months—without even trying.

Consider adding more beans to your meals. Beans have both satisfying fiber and protein that, in one study published in the journal Obesity, made participants feel 31 percent fuller than those who didn’t have beans. The study looked at beans and other legumes, such as chickpeas, lentils and peas. Participants consumed only between three-quarters of a cup and one cup a day.

2. Slow Down and Practice Mindful Eating

You’ve heard it before, and a study from the Texas Christian University proves it: Taking your time to eat and chew can result in greater feelings of fullness before you even finish your meal.

In this study, people were asked to take small bites, chew thoroughly, pause and put their utensils down between bites. Those who did ate 58 to 88 fewer calories per meal than they did when they ate more quickly.

One behavior that slow eating triggered interested the researchers: When they ate at a leisurely pace, the participants drank more water, which may have also contributed to curbing their appetite.

Chopsticks also help you eat slower, say researchers at Cornell University’s Food & Brand Lab. This is especially important if you’re eating at a Chinese restaurant buffet where the temptation to not only load your plate but to go back for more is nearly irresistible. The delay can help you notice the feelings of fullness that don’t usually kick in till about 20 minutes after you’ve started eating.

3. Stay Hydrated to Avoid Confusing Thirst with Hunger

The signals your body sends when you need food and when you need fluids originate in the same part of the brain. Those signals can feel very similar: a rumble in your belly, a lack of energy and maybe a dull headache.

What’s more, when you’re even a little dehydrated, your liver holds on to its glycogen reserves, the essential source of energy for your body. That means you may crave food because your body isn’t getting the fuel it needs, even though just drinking water will get the fuel pumping through your system again.

A great way to stay hydrated is to make a habit of drinking water steadily throughout the day. If you get bored with plain water, you can add lemon and mint or substitute sodium-free seltzer. Check out these simple hacks to help you drink more water!

You can also cap off your meal with a low-fat cappuccino. A 2014 study, published in the International Journal of Obesity, reported that people who had a roughly 8-16-ounce “foamy drink” after meals weren’t tempted to eat more. Specifically, they had no “appetite for a snack,” the researchers said. Ask for extra foam! Just be sure to lay off the sugary extras like whipped cream and syrup.

4. Manage Stress Through Outdoor Activities and Yoga

All of us experience stress from time to time. When we’re under persistent stress, our bodies produce a hormone called cortisol. According to Harvard Health, cortisol increases our appetites and our desire to eat. What’s more, research shows that people under stress are more likely to eat foods high in fat, sugar or both.

Spending 20 minutes in nature lowers your cortisol levels, according to a study, published in the journal Frontiers in Psychology. Another study, published in the Indian Journal of Psychiatry, found that yoga also decreases cortisol levels.

Try incorporating a home yoga workout and some meditation into your daily routine. Make time to appreciate the natural world and to practice mindfulness each day and it will reduce your urge for unnecessary eating.

5. Get Adequate Sleep for Balanced Appetite Hormones

Many of the same causes of stress keep us awake at night. When we get less than seven hours of sleep, the two hormones that manage our appetite are disrupted.

Ghrelin signals to your brain that you need food so you know when it’s time to eat. Leptin lets your brain know you are full.

Lack of sleep increases the production of ghrelin and reduces the leptin in your body, leading to overeating. Worse, those excess calories often come primarily from carbohydrate-rich foods, according to research, published in Clinical Nutritional and Metabolism Care.

Find out the top reasons you have trouble falling asleep, then get some smart sleep strategies for a better slumber!

6. Include More Protein and Healthy Fats in Your Diet

Protein not only curbs your appetite, it can help change your body composition (in a good way), according to a review study in the Annual Review of Nutrition. The researchers point out that people feel more satisfied on smaller amounts of protein than they do when eating carbohydrates.

Your body also expends more energy burning and storing protein calories than it does with carbs. Eating protein also helps you maintain lean muscle while losing weight. Those muscles also help burn more calories.

All fats are not created equal, though they’re equally satisfying. A study in Nutrition Journal found that people who consumed half an avocado at lunch time were 40 percent less likely to want to eat for several hours afterwards. Avocados, like nuts and olive oil, contain heart-healthy monounsaturated fats.

Give yourself a boost of energy to get through the day by including plenty of PowerFuels in your healthy meals and snacks. These foods are high in protein and healthy fats, so they keep you going strong and feeling full for hours after you’ve finished eating.

Smart choices include nuts and nut butters, non-fat yogurt and Nutrisystem Shake Mix. Consider signing up for a healthy food meal delivery service like Nutrisystem to get a protein-packed weight loss plan delivered directly to your door.

7. Keep Smart Snacks on Hand to Beat Temptation

Sometimes we eat just because we see food that we like. The packaging shows off enticing photos and we begin to imagine how good it tastes. Then we find ourselves in an inner struggle to resist the urge to eat, even though we know we’re not hungry.

Keeping smart options on hand will help you beat temptation before it starts. Stock up on a wide variety of snacks from Nutrisystem. From savory favorites such as White Cheddar Popcorn, to sweet treats like our Chocolate Brownie Sundae and Chocolate Chip Cookies, you’ll find options to satisfy any craving.

Snacks from Nutrisystem are made with the guidance of our team of dietitians and crafted by our chefs to ensure they fit into your weight loss plan, so you can enjoy them when temptation strikes and still stay on track to your weight loss goals.

8. Use Smaller Plates to Control Portion Sizes

For many of us, overeating is not caused by eating too often but by consuming too much food at one time. When our appetites are satisfied, our digestive tract sends a signal to the brain to tell us we can stop eating.

However, there is a lag between the time that we’ve had enough food and when our brain receives the signal. Even more challenging, for some people that message isn’t as strong as it is for others, say the experts at Harvard University School of Medicine.

Larger plates both in restaurants and at home have changed how we look at portion sizes, says Brian Wansink, PhD, a Cornell University researcher and author of Mindless Eating: Why We Eat More Than We Think. In his studies of eating behavior, people feel just as full when they clean a 9.5 inch plate as they do when they finish a meal on a 12-inch plate and yet they eat about 22 percent less. It’s a mind trick that you can use to prevent mindless overeating.

Nutrisystem weight loss plans are designed to help you learn and understand healthy portion sizes. Nutrisystem meals are perfectly portioned for weight loss. When you’re making meals for yourself, you’ll follow our Flex meal guidelines and refer to our handy Grocery Guide so you never have to guess the right portion.

9. Start Your Meal with Soup or Salad

Multiple studies by Penn State researcher Barbara Rolls, PhD, author of Volumetrics: Feel Full on Fewer Calories, find that eating foods with a high water content—soups, salads, dishes with added vegetables, smoothies—can help you eat less.

In several of her studies, people who “ate” their water ate less at the meal and were still feeling satisfied hours later. Top your whole wheat pasta with a sauce made with a rainbow of veggies and add tomatoes and lettuce to all your sandwiches.

10. Engage in Activities that Make You Feel Good

Eating out of boredom is a common problem many of us struggle with. Too often we reach for junk food to add a little treat to an otherwise dull day, according to a study, published in Frontiers in Psychology.

Think you’re going to overdo it? Grab your needlework, re-read your favorite novel, putter in the garden, strum your guitar—whatever makes you feel great. Any of these options should help you avoid the boredom to stop eating so much.

Failing that, spend some time imagining some of your favorite things. Just imagining something pleasant as vividly as you can may help you beat food cravings that can lead you to overeat, says a 2011 study by researchers at McGill University in Canada. They found that even when they tempted participants with images of food—proven to make us hungry, something all food retailers know—those who thought about their favorite activities were able to fight the feeling.

The post Overcoming Overeating: Common Causes and Tips for Success appeared first on The Leaf.

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