Weight Loss Recipes

So, you took the leap and signed up for a weight loss program. You’re excited to lose weight, feel better and get healthy. But once you get started, it’s a whole different story. While you may feel like you’re doing everything to a T, the scale is stuck and you can’t figure out why.

There are many reasons why your weight loss could be at a standstill. Some are more obvious, while others are just plain surprising. Before you jump to the conclusion that you’ve hit a weight loss plateau, try to start with the basics to ensure you aren’t making any of these common mistakes. Sometimes it’s the little things that make the biggest difference!

It’s important to remember that when it comes to weight loss, it is all about maintaining a negative energy balance: This means that the “calories in” are less than the “calories out.” The “calories out,” also known as Total Daily Energy Expenditure (TDEE), is more than just your physical activity. Many factors contribute to this number. Click the link below to learn more about calories, TDEE and their importance during your weight loss journey:

Before we hop into the possible reasons for a slim-down stall, be sure to assess your goals. Disappointment often stems from exceptions. Your weight loss goals should be realistic, time frame included. Stop setting yourself up for disappointment by expecting the pounds to fall off instantly. Have patience and give yourself some grace. If you’re doing the work, that’s all that matters.

A healthy and realistic expectation of weight loss should be about one to two pounds per week. However, if you have a smaller amount of weight to lose or are approaching your goal weight, a weight loss of 0.5 pound per week is still a healthy rate of weight loss and something you should be proud of!

You want to lose weight at a healthy, gradual rate in order to minimize the effects of metabolic adaptation (your metabolism slowing down). While many of us may find that we lose weight quickly as we start out a new weight loss plan, as we progress with our plan a weight loss over 1% of your body weight per week is often not recommended, in order to avoid slowing down your metabolism.

Wondering if you’ve hit a weight loss plateau? Check out these 10 reasons why the scale may be stuck:

1. Overeating

This one is a given! As we mentioned earlier, weight loss is dependent on “calories in” being lower than “calories out.” If you’re eating too much for your current activity level and weight, this could definitely be a reason why the scale is stuck. Make sure you are staying within your recommended daily calories by keeping a food journal. The NuMi app by Nutrisystem is the perfect tool to keep your meal plan organized throughout your weight loss journey.

2. Skipping Meals

If you thought that skipping meals would help with weight loss, guess again! While having a calorie deficit is essential to dropping pounds, research shows that eating too little can actually hinder your weight loss. If you’re regularly skipping any of Nutrisystem meals or snacks, you could be unknowingly sabotaging your success on the scale.

In a 12-month study, published by the Journal of the Academy of Nutrition and Dietetics, overweight or obese postmenopausal women who skipped meals experienced 4.3% lower weight loss compared to those who did not skip meals. According to ScienceDaily, research out of the University of Eastern Finland also found, “Children who skip main meals are more likely to have excess body fat and an increased cardiometabolic risk.” Piedmont Healthcare explains that skipping meals can alter blood sugar levels and decrease the metabolism.

If that’s not enough evidence to convince you to follow your meal plan, a review of 45 observational studies, published in the journal Obesity Research & Clinical Practice, concluded that skipping breakfast increases the risk of overweight/obesity and abdominal obesity. “There was no significant difference in these results among different age groups, gender groups, regions, and economic conditions,” says the researchers. They theorize that this connection is caused by changes in appetite and decreased satiety, leading to overeating and impaired insulin sensitivity.

3. Ignoring Nutrition Labels

Just because a food may say that it’s healthy, organic or all-natural on the label, that doesn’t mean that it’s a smart pick for your weight loss goals. Berkeley Wellness warns of the “health halo effect,” which occurs when a food or product may have a few healthy qualities but “is perceived as being virtuous in all respects.”

This health halo has been shown to cause consumers to overindulge in foods, just because of certain words and phrases on the label. “To avoid being influenced by the health halo effect, ignore buzzwords, slo­gans, and images that make foods appear more healthful than they really are (flip the package over to read the nutrition facts),” says Berkeley Wellness.

Click here to learn how to read a nutrition label! >

4. Forgetting Your Measuring Cups

In the United States, it’s no secret that food portion sizes have been growing for decades. You see it every single time that you dine out at your favorite restaurant. While you may think that you’re getting a good deal on your meal, these larger servings can cause you to overeat. This same issue comes back to bite you when you’re preparing your own meals and snacks. You get used to seeing and eating bigger portions, therefore you serve yourself more.

While Nutrisystem does send pre-portioned meals and snacks directly to your door, you will still need to incorporate some grocery additions and Flex meals on your own. To stay on track, go back to the basics and keep your measuring cups and spoons readily available. You can also invest in a food scale to ensure that you are eating the proper amounts of lean meats, nuts and cheese. Start doing this at every meal and snack time to refresh your memory on diet-friendly serving sizes. Be mindful of portions when preparing Flex meals and always measure your PowerFuels, SmartCarbs and Extras.

Can’t remember your portion sizes? Find out how to become a Nutrisystem Portion Pro, then check out our comprehensive Grocery Guide here! > 

5. Not Keeping Track

Overeating, skipping meals and portion control can all be eased if you get more diligent with your food tracking. We recommend trying to track your diet at least 80% of the time or about five to six days out of the week. Be sure to accurately reflect your food intake, including portion sizes and ingredients. This way, if you notice the scale is stuck, you can take a look back at your journal and see where you may be overdoing it.

Not convinced? Take it from the experts: According to research, published in the journal Obesity, self-monitoring your diet is the number one predictor of weight loss success. “New research shows for the first time how little time it actually takes: 14.6 minutes per day on average. The frequency of monitoring, not the time spent on the process, was the key factor for those in the study who successfully lost weight,” says ScienceDaily.

Consider downloading the NuMi app, the FREE smart weight loss tool designed to complement your personalized Nutrisystem program. Easily log your food intake, water, physical activity, measurements and weight loss progress, all in one organized place.

6. Skimping on Protein and Fiber

Picking PowerFuels and SmartCarbs that are low in protein and fiber can also impact your weight loss. Try your best to maximize the protein in your PowerFuels and the fiber in your SmartCarbs. The more protein and fiber, the better! The reason? Protein and Fiber can help minimize metabolic adaptation. Protein is more thermogenic than carbohydrates and fats (meaning it requires more energy for digesting and absorbing). This means that you’ll burn more calories eating a high-protein food compared to something higher in carbs and fat. Fiber isn’t fully digested, so the calorie contribution from fiber is less than other carb sources.

Try swapping out your ordinary grocery additions with more nutrient-dense options. For your PowerFuels, try soy nuts instead of peanuts. Enjoy grilled chicken instead of a hard-boiled egg. For your SmartCarbs, pick berries or apples with the skin on instead of grapes or lower fiber fruits. You can also choose high-fiber cereals instead of regular versions, and whole grain breads with at least three grams of fiber per serving.

7. Lack of Exercise

If you’ve been skipping the gym or your daily walk, this could be a reason why the scale is stuck. Try to get moving every day for at least 30 minutes. A mix of cardio and weight training is a great way to get started. Always speak with your doctor before starting a new exercise or diet program.

Be sure revisit what you selected as your current activity level (both exercise and lifestyle activity) when you completed the questionnaire for your personalized meal plan. We factor this activity level into your calorie goal. If you told us that your activity was high, then you were given a higher calorie goal to support this activity. However, if you are not really doing this level of activity, your calorie goal may be too high and could stall your weight loss. Remember: “calories in” must be less than the “calories out!”

According to a research, published in the Journal of Epidemiology & Community Health, people tend to overestimate the how physically active they really are. We recommend really taking an honest look at how active you are during the day. You may need to go back and reset your physical activity responses in NuMi. Make sure you set your activity level as your current level, not as a goal of where you would like to be.

Looking for an easy way to incorporate some physical activity into a busy schedule? Try breaking up that 30 minutes into three 10-minute workouts! Go for a walk three times a day, lift some weights or try some Pilates. Check out these 10 ten-minute workouts for more ideas! > Interval training can also give your metabolism a boost and help you burn more calories. Click here to learn more! >

8. Increasing Muscle

On the other hand, if you’ve been hitting the gym and putting on some muscle, you might also experience a stall on the scale. “Muscle is more compact than fat, so if you gain lean body mass, it is firm and occupies less space than fat,” says Baylor College of Medicine. If you know that this is the case for you, try to find other measures of success in the meantime. For example, your jeans may be fitting better or you may have more energy. These non-scale victories are just as valuable and important as a number on the scale.

Don’t have a set of dumbbells at home? Click the link below for nine household items you can use instead!:

9. Other Lifestyle Factors

Lack of sleep can disrupt weight loss. If you’re having trouble getting some shut-eye, try sticking to a regular sleep schedule, says The National Sleep Foundation. Limit your caffeine consumption and screen-time in the hours before bed. The light emitted by screens on televisions, computers, cell phones and tablets reduce your body’s production of melatonin, the hormone that regulates your sleep and wake cycle, says Harvard Health. You can also try this before bed exercise routine. >

Stress: We all experience it on some level in our lives. But did you know that stress can have an impact on the hormones associated with weight gain and hunger? Chronic stress can put a halt on weight loss and impact that number on the scale. Address the stress in your life with a little self-care. Try meditation, daily exercise and breathing techniques. You should also seek out a support system and engage in your community. If you’re feeling overly stressed, be sure to speak with your doctor.

Another reason you may not expect? A recent illness or injury can cause weight gain or stall due to increased inflammation that results in water retention. Additionally, recent injury or illness can decrease daily activity levels and cause a decrease in overall calories burned throughout the day that aren’t typically accounted for. Some medications may also stall weight loss. If this is the case, we recommend that you consult with their doctor for the best strategy for you, which may mean modifying your Nutrisystem program for a bit (limiting exercise, etc.). Once you have recovered, you should be able to start right back where you left off, pending your doctor’s approval. This set-back is not the end of your weight loss journey. Keep in mind that your overall health should always take precedence over the number on the scale.

10. Weight Loss Plateau

If you have eliminated the possibilities above and still aren’t seeing the scale budge, you could be experiencing a weight loss plateau. When this happens, you will need to adjust your daily calorie intake and/or increase the intensity and duration of your exercise. A good diet and exercise plan adjusts for your lowered energy needs as you lose weight. Reach out to a Weight Loss Coach to discuss your NuMi calorie goal in more detail. They can help you adjust it if needed. Don’t stress over this weight loss challenge. While it’s discouraging, it happens to everyone and you’ll get past it with a little perseverance.

The post Are You Really in a Weight Loss Plateau? 10 Reasons Why the Scale is Stuck appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/why-the-scale-is-stuck-weight-loss-plateau/

We have all seen the studies on how exercise is beneficial to our health, and we know that an active lifestyle helps with weight loss and maintenance. But, even though logic tells us we should get moving, there are times when we can feel flat out opposed to exercise.

When your motivation checks out, you need some strategies that push you to get moving anyway. Sometimes it’s just about using mind-over-matter techniques and other times it’s about incorporating exercise in things you already do during your daily routine.

Nutrisystem Weight Loss Coach Jeff Chiarelli shares some of his favorite fitness tips for those who might be feeling “allergic” to exercise. Keep these ideas handy for when motivation is in short supply.

1. Love it.

To lay the foundation for a regular, successful fitness routine, decide what type of exercise you will find pleasure in doing. “If you don’t love it you will stop doing it,” says Jeff. “Find exercise you enjoy doing. This will make it easier to make it a habit. If you force yourself to go to the gym, you’re going to stop going. Find a group fitness class or go on a walk with a friend to make it more enjoyable.”

2. Start out slow.

Avoid pushing yourself too quickly, too soon. This can result in injury and bring your weight loss routine to a halt. Instead, work your way up to a regular exercise program. “Nutrisystem has My Daily 3, which breaks exercise down into three- to 10-minute segments throughout the day,” Jeff explains. “Simply going for a 10-minute walk between meals or while you’re on break at work will get the endorphins going.” Haven’t started yet? Click here to start losing weight with Nutrisystem today >

3. Stand up.

Instead of staying stationary, stand up and try to keep moving. “Finding ways to be on your feet longer throughout the day can burn more calories,” Jeff says. “Standing between commercials is a great first step. Just make sure the next step isn’t to the refrigerator. These calories burned quickly add up and can make a difference each week on Nutrisystem.”

4. Watch TV.

Yes, you read that correctly! “Go ahead and watch that show,” says Jeff. “…At the gym on the treadmill with your headphones. We can still enjoy our favorite TV programs, but why not burn some calories while watching it? You can still text your best friend after the show about what happened, but make sure you also let them know how many calories you just burned!”

5. Make a plan.

Be sure to incorporate exercise into your schedule just like you do with plans and appointments. Jeff suggests, “Start out exercising four times a week. Give yourself a limit of two cancellations allowed per month. Having this schedule will limit excuses and fit them into your daily routine.”

The post “Allergic” to Exercise? 5 Fitness Tips You Won’t Hate appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fitness-tips-allergic-to-exercise/

While you’re losing weight with Nutrisystem, you’re learning how to eat well for the rest of your life. Your Flex meals are your chance to practice what you know about good food. To inspire you to discover new tastes you love, we’ve put together this list of reasons to try different recipes each week.

1. Battle boredom.

When you feel like you’re stuck in a rut with your favorite healthy foods, those junk food cravings can be hard to resist. Make a new dish every week and you’ll never be bored. The Leaf has thousands of healthy and delicious weekly recipe ideas that fit perfectly into your Nutrisystem program. Explore our recipe section here! >

2. Very versatile.

There are no dull ingredients, just tired ways of preparing them. PowerFuels like chicken or turkey breast and SmartCarbs such as winter squash can be used in so many ways, they may seem like different foods in each recipe.

Turkey Stuffed Acorn Squash features melted mozzarella, meaty mushrooms and zesty garlic. Butternut Squash Turkey Chili serves up steaming bowls full of hearty beans, sweet and hot peppers, and chunks of tender squash. The two main ingredients are the same, but the taste is completely different!

3. Discover new tastes.

You know what you like. Or do you? A good way to find out if you enjoy any vegetable or other healthy ingredient is to try it three different ways before you pass judgment. Get started with these 11 awesome vegetable recipes that aren’t salads! >

4. Explore the world.

The foods of other countries excite your taste buds with exotic flavors. You can experience a bit of Greece with Spanakopita Spinach Pie, get a taste of Thailand with Instant Pot Chicken Pad Thai or enjoy a fiesta with Mexican Corn Dip.

5. Lifetime skills.

Making a new recipe deepens your knowledge about healthy foods and helps you to make well-informed decisions about everything you eat. That know-how will help you maintain your healthy weight for the rest of your life.

6. The power of variety.

Each type of food comes with its own unique balance of nutrients. The more varied your diet, the better nourished you will be. That protects your health and helps you lose weight.

7. Social scene.

Cooking a meal can bring the family together to share the experience. Give each member of the household a chance to pick a new recipe and everyone will be excited about healthy eating. Here are 20 healthy recipes you can make for the whole family! >

8. Easy as pie.

Even if you have limited (or no) cooking skills, you can still try new dishes and enjoy success with them. So many recipes on The Leaf take just a few steps to make. Sheet pan recipes, for example, are so simple because you put all of the ingredients on one tray and cook them together.

9. So many choices.

With the right recipe, you can eat almost anything you like while you’re losing weight. Five-Ingredient Buffalo Cauliflower Breadsticks satisfy several cravings. You’ll be amazed that you can stay on your weight loss plan and enjoy Air Fryer Funnel Cake.

10. Simple pleasures.

We need to eat to fuel our bodies but savoring good food also brings us a little joy. Trying new recipes brings excitement to our daily meals and makes any day a bit more pleasurable. Now that’s something we’ll never get tired of.

The post 10 Reasons to Try a New Recipe Every Week appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/reasons-to-try-new-weekly-recipe/

One of the best things about your own DIY salad dressing recipe is that you control the ingredients. Therefore, you also control the health factor of the dressing. You might be surprised to know that a lot of store-bought bottled dressings come with quite a bit of added sugar. All of those additional calories can really stack up and make your salad a lot less healthy. That can be frustrating when you’re trying hard to stick to a healthy diet like Nutrisystem.

We know it can be challenging to find a dressing that’s good for you—so we created some for you right here! They’re super easy to make but taste like something you might find in the store or a restaurant—without all of the unhealthy ingredients, of course.

If you’re looking to jazz up your favorite salads, here are three fresh DIY salad dressing recipe ideas you’ve got to try:

1. Oil-Free Raspberry Orange Salad Dressing >

Servings: 2

Calories per Serving: 26.5

On Nutrisystem, Count As: 1 Extra

If you like vinaigrette-style dressings but don’t want the added oil, then this is the perfect salad dressing recipe for you! This dressing blends real raspberries and orange juice with balsamic and white wine vinegar for a tangy flavor. A drop or two of liquid stevia sweetens it all up. It’s flavorful without the added sugar or oil that most recipes like this contain. Get the full Oil-Free Raspberry Orange Salad Dressing recipe right here! >

2. Creamy Honey Mustard Salad Dressing >

Servings: 3

Calories per Serving: 35

On Nutrisystem, Count As: 1 Extra

This recipe is true to its name—super creamy—thanks to its yogurt base. Add to that the sweet flavor of honey and the tangy taste of Dijon mustard, garlic powder and apple cider vinegar, and you’ve got a very flavorful dressing that will pair well with your favorite salad ingredients. Click here to get the recipe! >

3. Wasabi Ginger Salad Dressing >

Servings: 2

Calories per Serving: 25.5

On Nutrisystem, Count As: 1 Extra

This Asian-inspired salad dressing recipe is similar to something you might have tried in a Japanese restaurant. While some versions of this dressing include a lot of added sugar, ours is sweetened with just a couple drops of liquid stevia. It doesn’t need any more than that as it’s already got plenty of flavor from the soy sauce, wasabi and fresh ginger—among other tasty ingredients. This is a very fresh-tasting dressing that will spice up any salad you’ve assembled. Check out the full Wasabi Ginger Salad Dressing recipe right here! >

Like these recipes? Click on the link below to discover some awesome salad recipes!

The post 3 Simple DIY Salad Dressing Recipes You’ll Love appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/salad-dressing-recipe-ideas/

Water is required by each cell of your body in order to function normally and help you become the “healthiest you.” While your body will also obtain water from other fluids you drink, water is far-and-away the best choice. Water has so many benefits from increasing energy and relieving fatigue to boosting your immune system and of course, also promoting weight loss. One way that water helps with your weight loss journey is by fueling your workouts. If you’re dehydrated, your workouts will not be as effective. But water also helps you feel full and potentially eat less. Sometimes a glass of water is enough to curb what you thought was hunger.

While you probably already knew the importance of water, you still might struggle with fitting in all that extra hydration. Sometimes it’s even just a matter of getting so busy that you forget to keep up with drinking. We know you’ve heard a lot of tips before, but we did some research and have come up with 10 more water-drinking-hacks that you can add to your arsenal. Try these easy ways to drink more water:

1. Set an Alarm

If you’re like most people you probably always have your phone on you. Well now you can use that alarm for more than your early morning wake-up call. Set an alarm to go off every hour to remind you to drink up. It’s so easy to get caught up with what you’re doing and fail to drink as much as you should but this will help provide an easy reminder.

2. Band It

If you’re more of a visual person, this hack is for you. Start your day with at least eight rubber bands around your wrist. Each time you drink about a cup of water, remove one rubber band. Make sure you’ve removed them all by the end of the day and you’ll know you fit in your eight (or more) cups that day.

3. Hashmark your Bottle

Another visual reminder, by using a permanent marker to add hashmarks to your water bottle, you can know exactly where you stand with water consumption for the day. Next to each hashmark write a time which corresponds with the time you plan to drink up. When the clock strikes that time, drink until you’ve hit the next hashmark.

4. Buy a Water Bottle You Love

It sounds silly but investing in a bottle that you really love just may help you drink more. There are a lot of bottles on the market. In fact, if you’re not much of a DIY type of person, they even sell water bottles that are already hashmarked (per the suggestion above). There are water bottles that allow you to easily infuse fruit and others that advertise keeping your drink cold all day long. Or you could even just buy a cup with a straw that has a favorite saying or character on it. Something as simple as a cup you love just may be the motivation you need.

5. Set a Rule

Another way to remind yourself is to set a rule based around a regular occurrence. For instance, you could decide that every time you go to the bathroom you have to drink one more cup of water. If you have another ongoing occurrence throughout the day, you can set your cup drinking to that. It just serves as an easy reminder to tie it to something you’re already regularly doing.

6. Eat Your Water

There’s no rule that says you must drink all your water. If you really struggle with water consumption try adding more water-packed foods to your day such as watermelon, cantaloupe or cucumber. This will help boost your intake even if you’re struggling with drinking it all down.

7. Switch your Brand

You’ve probably already heard the tip about adding flavor to your water to make it tastier but maybe just switching your brand could make a difference. Or maybe you prefer mineral water. If you’re currently drinking unfiltered water, invest in a filter and see if that makes it more appealing. If you make your water more enjoyable, you’ll likely drink more of it.

8. Add a Straw

Some people find that drinking from a straw is easier. It’s a simple switch but might be worth trying if it will help you drink more water. Whether you drink from a straw or not, sipping water—as opposed to gulping it down—is always much more pleasant so focus on taking it slow and you just may find you can fit more in.

9. Start Early

If you’re like a lot of people you might kick off your morning with a glass of juice or a cup of coffee. Why not try drinking a glass of water before anything else? One of the biggest issues with fitting in eight cups a day is that most people don’t start their water consumption until late morning as they’re typically drinking something else first. But if you make water your first drink of the day you’re setting yourself up for success. In fact, you might even find you don’t need that glass of juice now that you’re fully hydrated on healthy H20.

10. Add Ice

Again, simple but effective. Adding ice may make your water more appealing—particularly on a hot day or after a work-out. You can even take it a step further and use ice as the way to add flavor to your drink. Freeze ice cube trays full of fruits or herbs and plunk them in your drink for both a boost of flavor and a temperature cool down.

 

The post 10 Simple Hacks to Help You Drink More Water appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/drink-more-water/