Over the past 4 weeks I have not seen a weight loss. This is due to me. Yes, me. Letting myself backside. Recently our family experienced the slow, loss of a family member. During this time and even now after the loss I’m having trouble controlling what I eat. I feel hungry all the time no matter what I eat. To be completely honest you know the types of foods I’m craving. Fried potatoes, homemade noodles, baked goods. To coin a phrase “comfort foods”. I’d stopped blogging for over a week. I’m just now starting to blog on a daily basis, an even yet some days I have trouble focusing.
With that being said, I have gained weight over the past month. I could and do sometimes have the battle in my mind with how I’m not sticking to my food plan and I’m failing. However today I have decided I will step back into my Nutrisystem plan when I wake up in the morning. After all I didn’t gain this weight overnight and it will be a struggle to remove it from my life.
Self… tomorrow you will weigh and measure. Then you will hold your head-up and move forward! On ward and up ward!
This week we will talk about Nutrition for Life!
The basics of carbs, fiber, fat and protein.
As you transition from being on the Nutrisystem meal program to preparing your own meals, you’ll need a healthy, well–balanced meal plan to help you control your weight. Following the Nutrisystem program was simple – so simple in fact, that you may not realize the important nutrition lessons you learned and are currently practicing. So we wanted to spell out some of the finer points of our diet management approach to help you incorporate them into your healthy meal planning:
What’s the Nutrisystem Meal Program all about?
Controlling calories through portion control:
A calorie is simply a measure of energy, whether it’s the energy contained in foods or the energy required to perform certain activities. In order to lose weight, you need to tip your calorie balance in favor of less energy in and more energy out. You can do this by moving more, eating less, or a combination of both. One of the simplest ways to control your calorie intake is simply to control how much you eat through your portion sizes. Refer to our “picture your portions” chart in the dining out section of your resource guide to give you direction on what a healthy portion size really is.
Maintaining a balanced intake throughout the day, with no meal skipping:
There are 3 main nutrients that give to the calories you eat each day: carbohydrates, proteins and fats. Beware of any diet program that tells you to completely omit a food group from your diet. For optimal health and weight management you want to support a balanced approach to eating which includes:
– 50–60% of calories from carbohydrates like grains, pastas & fruits.
– 20–25% of calories from proteins like fish, meat, dairy, and nuts.
– 20–25% of calories from fats like vegetable oils, fish oils, and seeds.
Choosing nutrient–dense foods, like low glycemic carbohydrates and lean proteins It’s important to make smart choices within each food group to maximize the nutrition quality of your diet.
– Carbs – look for low glycemic, complex carbohydrate choices that contain fiber. These will break down slowly in your body, support stable blood sugar levels and help manage hunger.
– Protein – while an important building block for your body, protein–containing foods can often contribute more fat and sodium to your diet. Look for lean cuts of meat, fat–free or low– fat dairy products and reduced–sodium choices when possible.
– Fats – stick to healthy unsaturated fats like oils and avocado and avoid heart clogging Saturated and Trans Fats found in butter, animal fat and deep-fried foods.
By now, you’ve had plenty of practice identifying and selecting nutrient dense foods. Your Nutrisystem Meal plan calls nutrient dense carbohydrate choices “Smart Carbs” and Lean protein and healthy fat choices “Power Fuels.”
Eating lots of veggies:
In addition to offering a host of important vitamins and minerals, substituting vegetables for higher–calorie foods can be a very effective weight management strategy, according to the Centers for Disease Control and Prevention (CDC). Plus vegetables can have a mellowing effect on blood sugar that can help keep appetite in check. Aim for at least 4 servings each day!
Water isn’t a calorie source, but it is a vital nutrient involved in every function of the body. The benefits of water are many, and you should continue with a goal of drinking eight, 8-oz. glasses of water daily.
Caffeine is a stimulant that can increase heart rate and temporarily elevate blood pressure. People differ greatly in their sensitivity to caffeine, but the key to caffeine is moderation. A good recommendation is no more than 300 mg of caffeine a day (an 8-oz. cup of coffee has about 100 mg and an 8-oz cup of tea about 40 mg). Don’t forget that many soft drinks have caffeine, too.
Alcohol isn’t a nutrient, but it is a source of calories. If you choose to drink alcoholic beverages, you need to be aware that, in excess, they may make it harder for you to support your weight loss. Each gram of alcohol provides 7 calories, and some drinks also include mixers that add sugar. A typical alcoholic drink will have anywhere from 100 to 300 calories. In addition, alcohol can actually stimulate your appetite and cause you to eat more than you normally would. We recommend that you limit alcoholic drinks to one or two a week until your weights stabilized.
Did you know you can help support your family and friends during their Nutrisystem journey. We all know encouraging words and kindness will help tremulously. But did you also know that you can support them with a Nutrisystem Gift Card or eCard? Choose from any amount between $10 and $500. No expiration date, no hidden fees or charges. Good toward purchases made online or by phone. Learn more here.
Have you visited Nutrisystem to discover the possibilities. Take weekends off for dining our with friends and family while still losing weight with Nutrisystem Flex.
Nutrisystem has plans to fit your needs. Men’s and Women’s in Basic, Silver and Vegetarian as well as Diabetic.
Join me on my journey to lose weight and get healthy on Nutrisystem. Join today by calling 1.888.853.4689 or visit Nutrisystem.com
Happy Holidays Bonnie~ aka LeahSay (LeeSay one word).
*Note facts and pictures may/may not be taken from the above mentioned site(s) or supplied by myself.