Backyard barbecues are a real minefield when you”;re trying to lose weight and stay healthy. First, most of them are a carnivore”;s delight–;lots of steak, burgers and bratwurst sizzling irresistibly on the grill. Second, cookouts redefine salad as “;something soaking in high-fat mayonnaise.”; And the desserts? Fuggedaboutit, even if you do have room after that outdoor feast.
But if you choose to step away from your diet plan to take in the festivities, you can till successfully stay on track at the BBQ by making good choices and doing a little prep. First, know which foods to stay away from (or at least to keep to a teeny tiny portion size). Click here to get our list of the 5 Worst Calorie Bombs at the BBQ. Then, be smart about the food choices you make while there. Here’s how to keep winning at weight loss without missing out on the fun:
1. Volunteer to Bring the Apps
If you don”;t want your only choice to be chips and high-calorie onion dip or a cheese and sausage tray, offer to bring a gorgeous cut veggie plate with low-fat dip, or baked chips with salsa or hummus.
2. BYOM (Bring Your Own Meat)
Easy enough to do when you”;re hosting and much appreciated by your hosts when you”;re not, since meat is the most expensive part of the meal. Check first that your host is okay with it. If he or she is planning a gourmet feast of kobe beef or individual quail, you may just want to exercise portion control. But it”;s just as easy to throw a turkey or veggie burger or hot dog on the grill when the grillmaster is cooking regular burgers and brats. Friends are usually happy to accommodate you.
If you have the choice, go for grilled chicken, fish or lean beef. Even a regular hot dog is less fatty and calorie-laden than other kinds of sausage. Save a load of calories and carbs by saying no to the bun and cheese. Avoid mayo. Stick to mustard, dill relish or a little ketchup (just a little since it”;s full of sugar which can stimulate your appetite).
3. Take a Small Scoop of Coleslaw
Even if it”;s made with high-fat mayonnaise, one serving (around three ounces) is only about 172 calories and has two grams of fiber (thank you cabbage!), according to the U.S. Department of Agriculture. Better yet, make your own–;just substitute low-cal mayo for the regular or do a vinegar-based dressing and you can cut the calories by as much a two-thirds.
4. Have Some Baked Beans
Stick to half a cup or less because they”;re high in calories. One cup has more than 300 of them, depending on the brand. But they”;re high in satisfying fiber–;half a cup of Bush”;s Original, for example, has five grams of fiber for only 150 calories.* Be sure to opt for low-sodium varieties if you’re the bean-bringer.
5. Load Up on Green Salad
This time of year, produce is abundant. Bring your own green salad (add lots of low-cal veggies) to share as well as bottle of low-cal dressing. Or, opt for grilled veggie kebabs, which are full of fiber and go light on calories.
6. Have Whole Wheat Pasta Salad
The chances of someone making this? Pretty slim. But you don”;t have to be much of a cook to throw together an awesome pasta salad. Pick a fun shape, like corkscrew (fusilli), wagon wheels, bowties or gemelli. Add some veggies, like halved cherry tomatoes, fresh peas, snapbeans (blanched a little to soften them), grated carrots, edamame (soybeans), corn, scallions, peppers, onions or whatever you have fresh. Punch up the flavor with fresh herbs, like basil, oregano or mint or even shavings of ginger with a light dressing of olive oil and balsamic or flavored vinegar with a touch of Dijon mustard to bind it. A sprinkling of fat-free feta adds some protein with very few calories.
7. For Dessert, Think Fresh or Frozen
End your meal with a slice of watermelon, a scoop of fruit salad or fruity sorbet, or a healthier frozen fruit bar like Outshine brand*, which has 60-80 calories, depending on the flavor, and contains no high fructose corn syrup, a sweetener research suggests may put you at risk for obesity and diabetes.
Summer may be coming to an end but our social giveaways are just getting started! Win big this September with fun contests by Nutrisystem. We’re giving back to our amazing community by doing two separate giveaways in the month of September. Be sure to follow us on social media for a chance to win!
Win big with our end of summer social media giveaways! Check out our September schedule below to participate:
1. Nutrisystem Slim Down Superlatives Giveaway
When is it? This giveaway will kick off on September 4, 2020. All entries must be submitted by September 27, 2020.
Where do I go to enter? You can participate on the Nutrisystem Facebook page. Be sure to like our page so that you can stay updated!
How do I enter?
This giveaway will consist of three separate Facebook posts with three different opportunities to win.
Each post will ask you to comment with the Nutrisystem menu item that you feel best matches the post description (Most likely to succeed at curbing a sweet craving, etc.).
We will randomly select one comment on each post to win.
All entries must be submitted by September 27, 2020.
What can I win? Each winner will receive a $50 gift card. Winners will be contacted through Facebook messenger by September 28, 2020. We will also update this article with the list of winners on or about October 5, 2020.
How do I enter? To participate in the giveaway, you must complete these four tasks:
Follow us on Instagram (@Nutrisystem).
“Like” our giveaway post on Instagram.
Comment with your best tip for drinking enough water.
Tag three friends.
What can I win? You’ll have the chance to win an ergonomic water bottle! The winner will be selected by September 14, 2020 and will be contacted through direct message on Instagram. We will also update this article with the winner by September 16, 2020.
A weight loss plan calls for fresh and filling dinners. What better way to satisfy your hunger than with flavorful fish recipes? Whether you fry it on Friday or eat it on any other day of the week, putting fish on your dinner plate could help you live longer, get healthier and even lose weight.
Though they”;re not quite as celebrated as they once were for protecting your heart, fatty fishes still have benefits for your ticker: A study, published in the Journal of Internal Medicine, found that higher fish and long-chain omega-3 fatty acid intake can reduce the risk of cardiac-related death by 10 percent, says Science Daily. According to the National Institutes of Health Office of Dietary Supplements, fatty fishes also pack in more vitamin D than any other food, activating calcium for stronger bones and boosting immune system function.
Eating fish can also help with weight loss: A study of 481 postmenopausal women, published in the Journal of the Academy of Nutrition and Dietetics, found that eating more fish meant losing more weight. The Dietary Guidelines for Americans and the American Heart Association (AHA) recommend eating two servings of fish per week for better health. According to the AHA, fish is a low-calorie source of high-quality protein that”;s the perfect addition to a dieter”;s menu.
Seafood like fish is a wonderful PowerFuel for your Nutrisystem plan and Flex meal recipes. According to the United States Department of Agriculture (USDA), three ounces of cooked tilapia delivers a whopping 21 grams of protein and just 108 calories! A high-protein diet has been shown to decrease hunger and appetite while increasing muscle mass and metabolism, says Healthline. It’s a weight loss win-win!
Put that protein-packed power to good use: Schedule a weekly fish night and make it delicious–;and Nutrisystem-friendly–;with one of these nutritious and delicious fish recipes.
On Nutrisystem, Counts As: 1 ½ PowerFuels and 2 Extras
Double your protein–;and your decadence–;with this stuffed fish recipe. It”;s got a flavor that”;s straight out of a high-end seafood restaurant, but oh-so-easy to make at home. Complete with lemon-y flavor and rich creaminess from a homemade cream cheese stuffing, you”;ll never believe this stuffed fish fillet is only 228 calories per serving! Pair it with your favorite SmartCarb for a perfect Flex Meal.
On Nutrisystem, Counts As: 1 SmartCarb, 1 ½ PowerFuels and 1 Extra
Air fryer meals and fish recipes belong together. The magic of an air fryer makes these fish sticks as crunchy as anything you”;ll find in the freezer case. The natural tang from nonfat plain Greek yogurt means the homemade tartar sauce tastes better than bottled–;and with more protein and fewer calories. These fish sticks will be a hit with your whole family! At just 273 calories per serving, they”;re a comfort food that only feels like a cheat meal.
On Nutrisystem, Counts As: 1 PowerFuel, 3 Extras and 1 Vegetable
This dinner is a plate filled with superfoods: Salmon delivers fatty acids and vitamin D, kale comes in with filling fiber and beets bring along several vitamins and minerals. Even the miso packs a probiotic punch! The best part? This meal is also loaded with one more thing: Flavor. It”;s great for your health but even better for your taste buds!
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable
Flaky cod fillets, Cajun spices and crunchy cabbage slaw come together to make this perfect, protein-packed sandwich. You”;ll create your own seasoning mixture for the fish–;don”;t worry, it”;s easy! Plus, you’ll whip up a creamy, yogurt-based sriracha sauce that’s great for many fish recipes. It”;s a colorful, filling meal that you”;ll love to make again and again.
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 3 Extras
Who doesn”;t love fish tacos? This recipe hits the spot, with spicy flavors from a simple fish marinade, zesty citrus juices and creamy avocado. To top it all off, a secret sauce–;a homemade tomatillo drizzle with onions, jalapeno and garlic. It”;s a salsa that”;s perfect for these tasty tacos and may even become your go-to for chips, burrito bowls and more.
On Nutrisystem, Counts As: 1 SmartCarb and 2 PowerFuels
This tasty take on a customer favorite transforms a package of Nutrisystem Tuna Salad into a magnificent, melty meal with just five ingredients and a few minutes under the broiler. Just top sourdough with the tuna salad, tomatoes, red onion and a slice of reduced-fat provolone for a delicious dish that”;s perfect for lunch or an ultra-quick, no-fuss dinner. Click here to stock up on our tasty Tuna Salad! >
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras
Sushi calories usually add up quickly: From the sticky rice to sauces on the side, a little meal can put a big dent in your daily diet plan. This tuna tower solves it all–;you get the sushi you love in a portion that satisfies, all for just 295 calories. It”;s not magic…; it”;s math: Swapping in light mayo for full-fat and reducing the amount of rice in favor of high-protein fish saves calories without sacrificing flavor. Just press the ingredients into a bowl, refrigerate for 30 minutes and dig in to this towering treat.
On Nutrisystem, Counts As: 2 SmartCarbs, 1 ½ PowerFuels and 1 Extra
More miracles from the air fryer! This time, it does double-duty: In less than 15 minutes, the little countertop wonder will cook both impossibly crisp fish and crunchy potatoes worthy of any pub. The only difference is the calories–;instead of using oil to add loads of fat to this delicious meal, the air fryer circulates super-heated air to create the same crunchy exterior without any added guilt. Want to make this meal even more diet-friendly? Swap out the chips for veggies–;by itself, the fish clocks in at just 205 calories per serving.
On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra
In just three simple steps, you can elevate canned tuna from humble pantry staple to a gourmet meal worthy of fancy dinner. To make these perfect, flavorful patties, you”;ll just mix together drained tuna with some simple ingredients like Dijon mustard, egg and parsley, then pan-fry hand-formed patties for three minutes on each side. They”;re perfect for a sandwich, on top of a salad or paired with roasted vegetables for an easy, low-calorie centerpiece that will make any dinner delicious.
On Nutrisystem, Counts As: 2 PowerFuels and 1 Extra
We”;ve said it before: Our members and followers are geniuses, and this recipe proves it. Barbara, a Leaf reader, created this delectable dish that you need to try ASAP! In just 20 minutes, your air fryer turns catfish, a little bit of oil and some spices into a flavor-packed main course that pairs perfectly with crunchy coleslaw, roasted green beans and your other favorite go-to vegetables.
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras
Swapping out mayo for creamy avocado in tuna salad is a calorie-saving, weight loss classic: The avo adds flavor and healthy fats that make the salad even more satisfying. This Tuna Melt Panini cranks it up to a whole new level, featuring melty, reduced-fat cheese and a crunchy exterior created by a panini press. You can also use a countertop grill or even just a frying pan–;by placing another heavy pan on top of the sandwich, you”;ll get the same panini press effect.
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 3 Extras
The recipe says “;sushi”; but the fish is cooked–;you can use pre-cooked salmon or bake some of your own to top this protein-packed power bowl. And you”;ll have much more than fish to enjoy: The recipe has crunchy carrots and cucumber, spicy sushi ginger slices and an easy, flavorful ginger soy sauce that comes together with just four simple ingredients. Make two bowls–;one for dinner tonight and another to take for lunch tomorrow for a perfect grab-and-go meal. This is one of our favorite fish recipes for meal prepping!
On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra
Tuna steak is flaky, hearty and incredibly easy to make well: Just bake for about 10 minutes at 400 degrees and it”;s ready for the dinner plate. Topping it with a mixture of teriyaki sauce, honey and a few other ingredients gives this steak a tasty bonus–;a sticky, slightly sweet glaze that makes the fish even more delicious. At an astoundingly low 120 calories per serving, it”;s a perfect start to a filling, well-rounded meal. Pair it with brown rice or potatoes and a heaping helping of your favorite non-starchy vegetables for a colorful, flavorful dinner.
On Nutrisystem, Counts As: 2 PowerFuels and 2 Extras
This simply-prepared salmon takes on a unique, tangy flavor from a simple pomegranate salsa that”;s a snap to mix together. Don”;t be intimidated: You don”;t even need to cut the pomegranate yourself. If you haven”;t seen them, your grocery store has pomegranate seeds (or arils) in the refrigerated area with sliced fruits–;so you can get the zip of the antioxidant-loaded superfood without the mess. Mix it with spicy jalapeno, crunchy jicama and a few other ingredients for a salmon topper you won”;t soon forget.
On Nutrisystem, Counts As: 1 PowerFuel and 2 Extras
This homemade salsa will give you a taste of vacation, even if you can”;t leave home: With pineapple and mango mixed with jalapeno, cilantro, red onion and lime, the fruity salsa in this dish is like a trip to a bar with tables in the sand. But you don”;t have to go far–;or be on a cheat day–;to enjoy this dinner. In just eight short minutes, you can get the taste of vacation fast…; and guilt-free.
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras
Your Instant Pot makes fish recipes easy as can be! This recipe really is almost done in an instant: In just three minutes, the Instant Pot will cook your salmon to perfection, making it ready for the recipe”;s real star: a simple, low-calorie, homemade chili lime sauce. By mixing together a little oil, honey, lime juice and fresh herbs and spices, you”;ll have a simple sauce that goes perfectly with your ready-already fish and vegetables. It”;s a citrusy, spicy accompaniment that loads up the flavor without packing your plate with extra fat or calories.
We’re all different. From our head to our toes and everything in-between, humans are all individuals with unique qualities that make us who we are. Bodies come in all shapes and sizes and there is no one-size-fits-all approach to weight loss. How and where you carry your weight is an important factor to consider when trying to drop pounds and reach your goals. That’s why Nutrisystem has created personalized plans that consider your personal body type. “Pear shape” and “apple shape” are two of the most common body types. Keep reading to learn more about the pear body shape and what it means for the weight loss journey.
If you”;re the classic pear shape, most of your weight is below your waist in your hips, buttocks and thighs. Your waist may be more defined and narrower than your hips and thighs. While body type depends on many factors, women are more likely to be pear-shaped then men, says ScienceDaily. Men tend to more apple-shaped, storing excess fat around the middle in the abdomen.
Your pear-shaped body may be beneficial for your overall health. One study found that postmenopausal women with a pear body shape may have a lower risk of heart disease than apple shapes, even with a normal Body Mass Index (BMI). “Women who stored fat around their middle were three times more likely to suffer from heart disease than women with the opposite body type,” says Patient.info.
Researchers theorize that a pear shape may be protective because of where body fat is being stored. Apple shapes tend to store fat around the belly where many organs reside. According to Patient.info, belly fat around the organs is associated with an increased risk of Type 2 diabetes and cardiovascular disease.
Genetics and Hormones
According to a study, published in Nature Genetics, body shape and how someone carries extra weight is determined by genetics. The study found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.
You may have inherited your pear shape; However, the other culprit for your hourglass figure may be estrogen. “The pear body type is more common in pre-menopausal women and some men and is associated with estrogen dominance,” says the American Council on Exercise (ACE). According to HuffPost Canada, pre-menopausal women with excess estrogen tend to have this shape. In both genders, extra estrogen is considered a risk factor for obesity.
Exercising for Your Shape
Regular cardio and toning exercises are key to managing a pear shape. Cardio will help you burn fat all over. You can also add regular resistance training–;the kind where you”;re moving your body against the resistance of your own body weight, gravity, bands or weights. That will help you firm up your muscles. You may always have a pear shape but you”;ll look and feel better by incorporating regular exercise into your routine.
There are a few things to keep in mind when shopping for your pear shape. Nordstrom Trunk Club recommends tops and jackets that accentuate your top half and defined waist. Choose bright colors and prints that balance your silhouette. When it comes to pants, select darker colors and “slightly roomier” styles that aren’t too tight. A pointed shoe can elongate your legs.
Eating for Your Pear Shape
You can enjoy a diet slightly higher in carbohydrates than other body types. However, be sure to focus on those that are rich in dietary fiber. Protein will help you to feel full and satisfied but be mindful of the amount of dietary fat you consume. Check out the list below for some smart choices for each gender:
Smart choices for women:
Low fat, high-quality proteins, such as salmon, egg whites, chicken breast and cottage cheese will keep you feeling full and satisfied long after you finish a meal.
Choose high fiber carbohydrates like quinoa, barley and hummus.
Blueberries are an ideal fruit choice for your body type.
Eat vegetables such as cauliflower, kale and spinach for loads of nutrients and few calories.
Smart choices for men:
Salmon, chicken breast, eggs and cottage cheese will provide you with high-quality protein to fuel your day.
Fill your plate with high fiber carbs like brown rice and corn.
Fruit like blackberries and apples (with the skin on) fit well into your meal plan.
Make your salads and sides with broccoli, spinach, asparagus and cherry tomatoes.
Personalized plans from Nutrisystem take your personal body shape into account, creating a weight loss program designed for you. Our menu is filled with delicious, high fiber and low fat options that are lower on the glycemic index. This helps to simultaneously curb your appetite while helping your body lose weight, according to a June 2013 study, published in Obesity. Study participants who followed a low glycemic diet lost more body mass than volunteers eating a high glycemic diet, including the dangerous fat that”;s tucked in and around the abdominal organs.
If your pear-shape is at least partly caused by estrogen, limiting foods that boost blood estrogen may help you lose weight, says ACE. They recommend avoiding high-fat dairy products, alcohol, caffeine, trans-fats, unfermented soy products and non-organic meats. Instead, opt for low-fat dairy, organic protein and healthy fats from whole foods like nuts, seeds, avocado and olives.
You should also stick to high-fiber options. “Fiber, which is found in fruits, vegetables, nuts, seeds, legumes and whole grains, slows insulin release and aids in the removal of estrogen from the body,” says ACE. Always speak to your doctor before making any dietary changes or if you have any questions or concerns about your estrogen levels.
5 Reasons Nutrisystem is the Best Diet Plan to Become Your Best You
Since bodies come in all shapes and sizes, we here at Nutrisystem understand that there is not exactly a one-size-fits-all approach to healthy living. One of the things that often comes into play during the weight loss journey is one”;s body shape. Where you tend to gain weight–;and where it”;s most difficult to lose–;are definitely related to your body shape and cannot be ignored. Of the recognized shapes, most people seem to fall into the “;apple body”; or the “;pear body”; category. The new personalized plans from Nutrisystem take your personal body shape into account, so that you get a meal plan that works best for you.
Let”;s take a look at the apple body shape and what it means for your weight loss journey.
Those who fall into the “;apple shape”; category have shoulders that are broader than their hips. This body type is also typically associated with being “;top heavy”; (bigger on top and smaller on bottom). Oftentimes apple-bodied people have thin limbs, larger waists and tend to carry weight around their abdomens. When apple bodies gain weight, it”;s usually around their midsection.
The apple shape is more likely to develop–;or worsen–;as one ages. Men who are apple shaped are commonly described as looking as though they have a “;beer belly.”;
The Body You”;re Born With
Of course, our body shape is impacted by more than just our lifestyle. Body shape has also been shown to be strongly affected by genetics. In a study, published in Nature Genetics, researchers found that the shape of a person”;s body–;more specifically, how they carry weight around their abdomen–;is determined by one”;s genes. In fact, researchers found 24 genetic variations which helped separate apple-shaped people from pear-shaped people, says Medical Xpress.
Still, researchers also conceded that lifestyle habits can have an important impact and that genes are not our final destiny. That means that healthy habits, like a well-rounded diet and regular exercise, can help prevent fat accumulation regardless of body type.
Exercising Your Apple Shape
Overall, we believe in a well-rounded exercise program that hits all areas of the body–;no matter what body shape you have. However, those with apple shape might be interested in exercises that address their trouble zones.
For apple shapes, that”;s usually the belly and the waistline, so core-focused exercises combined with plenty of cardio may help. Of course, even though your arms and legs might not be “;trouble spots,”; we still think strength training and full body work-outs have value. Keeping muscles strong as we age is so important for all of us. Always speak to your doctor before starting a new exercise routine.
Even with weight loss, to some degree, you will always maintain an overall appearance in line with your body shape. In other words, you can lose fat, become leaner and most importantly, get healthy–;but you can”;t completely alter the body shape you were born with.
For that reason, knowing and understanding how to dress for your body type can be valuable information that helps you feel your best.
Since the legs are often one of the best assets of apple-shaped bodies, show them off! Choose clothes that play up those thin limbs. And if you”;re someone who usually gains weight around the middle, opt for clothing that does not fit overly tight in that area. Clothing that is ruched or loose-fitting around the belly might make you most comfortable.
Eating for Your Apple Body Shape
The biggest health concern with the apple-shaped body type is the fact that the risk of diabetes and heart disease can accompany that extra visceral fat that may be accumulating around your midsection. For that reason, the ideal apple-body shape diet is focused on reducing refined carbs and unhealthy fats which can contribute to this type of weight gain.
Protein is the foundation of your diet. Be smart about the types of carbohydrates you choose, focusing on vegetables and good-quality, complex carbs that are high in fiber. Limit added sugars and simple carbs. Check out the lists below for grocery additions that may work best for you:
Smart choices for women:
Lean proteins, such as chicken breast, turkey breast and tuna should be the cornerstone of your meal plan.
Get your carbohydrates from legumes, such as lentils or chickpeas and whole grains like quinoa.
If you”;d like to indulge in fruit, choose lower sugar options like raspberries.
Fulfill your veggie servings with spinach, zucchini, cauliflower and artichokes.
Smart choices for men:
Choose salmon, crab and lean beef as the protein portion of your meals. When you want to go meatless, edamame is another great protein choice for you.
White beans and quinoa are high in fiber, making them perfect carbs for your plan.
When you want to enjoy fruit, blueberries and apples (with the skin on) are the way to go.
Load up on fiber with vegetables like mushrooms, tomatoes, artichoke hearts and spinach.
Of course, getting rid of fast food–;and heavily processed foods–;is going to help anyone, regardless of body type. It”;s a healthy lifestyle change that can not only help you to lose weight but also live longer.
And at the end of the day, that”;s really what we care about most–;helping people make lifestyle changes that will improve their quality and longevity of life. No matter what body type you were born with, we believe that”;s what you deserve.