Weight Loss Recipes

Protein is essential to our bodies. Literally. You need to eat protein in some way, as it’s the building block of bones, muscles and skin, and the key component of enzymes, hormones and more. Proteins are made of amino acids, including nine that your body can’t produce on its own. Protein isn’t stored in your body as carbohydrates and fats are, so you need to eat protein each day to replenish your supply.

Good news for everyone working toward a weight loss goal: High-protein foods take longer to digest than carb-rich foods, so you feel full long after you’ve finished eating.

How much protein do you need? The Recommended Daily Allowance is 0.8 grams per kilogram of your body weight. Just multiply your weight in pounds by 0.36 and you’ll have the number of grams of protein you need to eat every day. A person weighing 150 pounds, for instance, needs 54 grams per day. (Pregnant women and athletes may need more.)

Your Nutrisystem meal plan is carefully balanced under the direction of expert dietitians, so you get just the right amount of protein, along with healthy carbs and fats. You want to be sure your Flex meals and snacks include plenty of good quality options. Lean meat, poultry and fish are some of the obvious and most popular sources. However, there are many other ingredients that can still deliver a punch of protein while fitting into your weight loss plan.

Check out these seven easy (and delicious!) ways to eat more protein:

1. Eggs

Serving size: 1 large

Protein per serving: 6 grams

Why: An egg contains choline, a nutrient your body needs to help burn fat.

Fresh idea: Make a protein-rich and filling lunch of egg drop soup, with low-sodium chicken broth (a Free Food) and non-starchy vegetables like carrots and celery.

2. Plain Nonfat Greek Yogurt

Serving size: 1 cup

Protein per serving: 22 grams

Why: Greek yogurt contains healthy sources of probiotic bacteria, which aids in digestion, according to the Mayo Clinic.

Fresh idea: Make a savory and delicious dip out of herbs and spices.

3. Milk

Serving size: 1 cup

Protein per serving: 8.5 grams

Why: From breakfast to bedtime, milk fits into every meal and is a great source of Vitamin D and calcium.

Fresh idea: When your day is dragging, treat yourself to the classic after-school snack with a cup of nonfat milk and your choice of the 10 kinds of cookies available on the Nutrisystem menu, including Double Chocolate Peanut Butter.

Grab some Nutrisystem cookies right here! >

4. Hummus

Serving size: ¼ cup

Protein per serving: 2 grams

Why: Get the most out of your SmartCarb serving! While hummus is considered a fiber-rich SmartCarb on Nutrisystem, it also helps you sneak in some extra protein. Chickpeas (the base ingredient in hummus) are high in lysine, an essential amino acid rarely found in plant foods. Tahini, an ingredient made from sesame seeds, has the amino acid methionine. Together, these components form a complete protein.

Fresh idea: Instead of mayo on your sandwich, spread a thin layer of hummus on the bread or wrap.

5. Protein Shakes

Serving size: 1 shake

Protein per serving: 15 grams

Why: When you need a big boost of protein in a snap (plus some fiber, vitamins and minerals), Nutrisystem Protein Shakes deliver it all quickly, easily and in delicious flavors like rich chocolate and creamy vanilla.

Fresh idea: Keep Nutrisystem Shakes on hand for those hectic days when you don’t get to sit down and eat proper meals. The shakes have all you need to keep you going when time is tight. Click here to stock up on shakes! >

6. Edamame

Serving size: ½ cup cooked and deshelled

Protein per serving: 11 grams

Why: Along with the big dose of protein, you also get nine grams of fiber and just 120 calories.

Fresh idea: Lightly steamed edamame are fun to snack on and a great way to eat protein—they even come in shells like peanuts that you crack open to munch the beans inside. Flavor them up with a sprinkle of garlic or chili powder.

7. Quinoa

Serving size: ½ cup cooked

Protein per serving: 4 grams

Why: Here’s another way to take your SmartCarb serving to the next level! While this super-grain is technically a SmartCarb on Nutrisystem, it has all nine essential amino acids that your body needs, making it a complete protein.

Fresh idea: Try quinoa instead of oatmeal for a hot breakfast on a cold day. Add walnuts for another addition to eat protein, or try dried fruit for sweetness.

The post 7 Easy Ways to Eat More Protein appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/eat-protein-healthy-how-to/

It’s no secret that regular exercise helps you make faster progress to your weight loss goal. It’s also no secret that it can be hard to work up the motivation to break a sweat and get moving. But that doesn’t mean working out has to be a boring chore! In fact, with these 12 fun ways to exercise, you may even discover you enjoy it.

1. Partner up.

Exercising with a spouse, friend or neighbor helps the time pass as you chat while you’re moving. One study also found that when people participate in a synchronized activity (such as rowing) instead of exercising alone, their bodies release more endorphins (also known as “feel good” hormones) than when they are going solo. According to the researchers, who published their findings in Biology Letters, “This heightened effect from synchronized activity may explain the sense of euphoria experienced during other social activities (such as laughter, music-making and dancing) that are involved in social bonding in humans and possibly other vertebrates.”¹

What’s more, having a partner helps you stick with your commitment to regular activity because you keep each other accountable and on track. If your partner is a member of your household, you can also join together on a weight loss journey by signing up for Nutrisystem’s partner plan.

2. Make a playlist.

Music can boost your mood and keep your mind occupied as you exercise. Choose songs for your workout playlist that are upbeat and fast-paced, so they lift up your energy level as you go. The ideal music for exercise has about 140 to 160 beats per minute. Some music streaming services even tag songs that match the tempo of your workout pace so you can easily identify them.²

3. Dance, dance, dance.

If you love to move your body to the rhythm of music, make dancing your workout. A 155-pound person burns about 108 calories during 30 minutes of doing a waltz and about 198 calories when square or disco dancing.³ For even more fun (and extra endorphins!), look for groups in your area that get together for line dancing.

4. Playground circuit.

If your kids (or grandkids) love to go on swings, the sliding board or do other playground activities, you can get in a quick and fun workout while they’re enjoying themselves. You can do all kinds of calisthenics using the equipment, from pushups or presses on the slide to flexed arm hangs from the monkey bars. A quick search online will provide you with tons of ideas for getting fit at the park using the swings, benches, slides and more.⁴

5. Play to lose.

Many outdoor games for kids keep you moving while you’re having fun with the family. Join with them as they play tag, kickball, hopscotch or any of their favorite games and everyone will go to bed tired and happy, while your metabolism stays active.

6. Ride a bicycle.

You never forget how to ride a bike or lose that joyful feeling of cruising around with the breeze in your face. Even at a modest pace, a 155-pound person burns 288 calories in 30 minutes of riding a bike.³ Many communities these days have bike trails where you can get away from car traffic and enjoy beautiful scenery as you pedal.

7. Break it up.

To get the benefits of regular exercise, you need to be active for 30 minutes a day. This can be difficult if you have a busy schedule or are just getting started with your fitness journey. That’s why we developed the My Daily 3 activity plan.

My Daily 3 is our way of tackling this recommendation in an easier way that works with your life. By incorporating three quick, 10-minute activity sessions throughout the day, you can still reap the benefits of regular exercise without making a 30-minute commitment all at once. For example, you could walk for 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening. Even better, do 20 minutes of walking and 10 minutes of light training with resistance bands to build muscle.

8. Join a class.

Gyms now offer so many choices for fun classes, from Zumba to spin to kick-boxing. Sample a few of them to see if one gets you excited to come back for the next session. Look for lively instructors, who can make any kind of exercise more enjoyable.

9. Listen to a podcast.

Keep your brain busy while you’re exercising and time will fly by. Whether you love true crime stories, comedy, celebrity interviews, the latest news or just about any other topic, you can find podcasts that will hold your attention as you stay active. You can pick from a wide range of free podcasts available for any mobile device.

10. Buy an outfit.

When you look good, you feel good. Workout clothes today are more comfortable and more stylish than they used to be. Get yourself an outfit you’ll be excited to wear and you’ll look forward to exercising so you can put it on.

11. Set goals.

Challenge yourself to achieve goals you have to work a little to reach. Keep them simple, like walking 10 minutes without a break or going to the gym three times a week. Goals like these help you to focus on the process of regular activity as you get the benefits.

12. Reward yourself.

You know exercise has valuable long-term benefits for your weight loss goals, but you can make it pay off in the short-term with small rewards. Every week that you get in 30 minutes of exercise each day, for instance, you could treat yourself to a spa treatment. Thinking about the reward will keep you from being bored along the way to earning it.

Sources:

1. https://royalsocietypublishing.org/doi/abs/10.1098/rsbl.2009.0670
2. https://www.scientificamerican.com/article/psychology-workout-music/
3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
4. https://www.playgroundequipment.com/20-playground-exercises-to-achieve-a-full-body-workout-without-the-gym/

The post 12 Fun Tips to Make Exercise Less Boring appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fun-ways-to-exercise/

Walking is one of the easiest ways to achieve your 30 minutes of daily activity. Hiking might as well be called “next level” walking—it’s more enjoyable, more engaging and a bit more challenging (but still not too hard). That’s probably why hiking is one of the most popular outdoor activities, with more than 47 million Americans reporting that they hiked at least once in 2018, says Statista.com. If you haven’t added hiking to your weight loss exercise routine, we’re here to tell you why you should start today.

Get outside and take a hike! Here are 10 reasons to start hiking today:

1. Hiking is easy.

You don’t need to learn special skills, be super fit or have any prior experience. Hiking is simply walking on an outdoor trail. Even the challenges, such as going up and down hills or navigating uneven terrain, are manageable for beginners. If you can walk, you can most likely hike.

2. It burns more calories than walking.

At a brisk walking pace of 17 minutes per mile, a 155-pound person burns about 149 calories in 30 minutes, says Harvard Health Publishing. Add a few hills on a hike and the calories burned jumps to 223 calories in 30 minutes—that’s about 50 percent more calories burned in the same amount of time.

3. It lifts your mood.

According to Stanford News, walking in natural areas rather than in man-made environments reduces “activity in a region of the brain associated with a key factor in depression.” The 2015 study was published in the peer-reviewed journal, Proceedings of the National Academy of Sciences of the United States of America. Other research has found that spending time in nature may help to reduce stress, says Harvard Health Publishing.

4. Hiking strengthens your heart.

Stress is said to be contributor to heart disease and hypertension (high blood pressure), so reducing stress might also lower your risk of suffering from these cardiac conditions, says Harvard Health Publishing. Hiking also gives your heart—a powerful muscle—a steady workout, helping it to grow strong and pump more efficiently even when you’re at rest. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder,” explains Harvard Health Publishing.

5. Hiking flattens your belly.

Going up and down inclines and traversing uneven terrain engages your core muscles—the big muscles between your rib cage and knees, says Harvard Health Publishing. These include your abdominals, glutes (backside) and thighs. Hiking helps strengthen and tone those muscles as you shed excess pounds, so you become visibly leaner and firmer. Don’t forget to bring some flat belly snacks along on your hike! Check out these four easy ideas. >

6. It improves your balance.

Our sense of balance is essential to many everyday activities, such as climbing stairs, getting in and out of the shower or reaching up to high shelves. According to Time Magazine, the uneven terrain experienced while hiking can help to build up muscles that you don’t normally use. “Pumping up those oft-neglected muscles may improve your balance and stability, which helps protect you from falls,” they explain. For most people, the sense of balance deteriorates with age. Hiking keeps it working effectively.

7. It expands your mind.

Most of us spend our time looking at lit screens and the same views day in and day out. When we get out in nature, we get better at focusing our attention, solving problems and developing creative ideas, according to the scientific journal, PLoS One. So, get outside, take a hike and get inspired!

8. Hiking is inexpensive.

Unlike nearly every other fitness activity, hiking costs you almost nothing. All you need is a sturdy pair of shoes with a good tread. Yes, you can buy hiking shoes that will make your hikes easier and more comfortable. However, feel free to start out wearing ordinary sneakers before committing to purchasing footwear designed for this purpose.

9. Hiking happens anywhere.

Every state in the U.S. has national parks, historic trails and protected wilderness areas that you can visit. The National Park Service website allows you to search by state to find those closest to you. Many state and county parks also feature marked trails with signs that tell you how long and how challenging the trails are. With a little observation and investigation, you can often find unofficial trails to hike and undeveloped areas around your home. (Just be sure you’re not trespassing on private property.) For more trail ideas, check out the American Trails Website.

10. Hiking is for everyone.

Wherever you are on your weight loss journey, you can enjoy the pleasures of hiking. You don’t need to train, set goals or measure results. You can just take a walk in nature and feel good while you’re doing it and for hours after you’re back.

New to hiking? Check out these four helpful tips for beginners:

1. Start slow.

For your first few hikes, choose routes that are shorter than you would normally walk—hiking is more challenging than walking and you don’t want to overdo it and find yourself sore or too exhausted when you are finished.

2. Bring water.

This will ensure you don’t dehydrate along the way. Adequate water helps you stay alert and energized and keeps your metabolism working. Looking for the perfect water bottle to take on your hiking adventures? Click here for our water bottle shopping tips! >

3. Go with a buddy.

Almost everything is more fun when you do it together. Hiking with a partner also ensures that in the unlikely event something goes wrong—whether you get lost or twist an ankle—help is right by your side. If you do choose to go on your own for a little solitude, be sure to tell someone where you are going and when you expect to be back.

4. Keep your eyes and ears open.

We’re accustomed to listening to our inner dialogues all day long. Take time while you’re hiking to tune in to the sights and sounds around you. There are so many delights in nature, from birds chirping and flowers blooming to the rustle of tree leaves in a gentle breeze. Focusing on them can chase away your everyday cares and worries for a little while and make your life feel a little bit better, no matter what else is happening in the world.

Looking for a healthy meal delivery service to pair with your fitness routine? Learn more about Nutrisystem! >

*Always speak with your doctor before starting an exercise routine.

The post Hike Your Way to Weight Loss: 10 Reasons to Go for a Hike Today appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/hiking-your-way-to-weight-loss/