5 Easy Weekday Habits That Melt Pounds

Losing weight is more than a decision you make one day, it’s a series of choices you make everyday. Those choices can be especially challenging on busy weekdays when you’re trying to keep up your energy to accomplish everything on your to-do list and you may have to eat on the go. Building a few simple weekday habits into your busy schedule can make all the difference, helping you shed pounds steadily no matter how full your calendar is.

1. Plan your meals.
We are all naturally inclined to finish the food we put on our plates, report researchers from the University of Bristol in the U.K. In their 2011 study, 92 percent of participants ate all the food on their plates regularly, but 28 percent of overweight people said that they cleaned their plates even when they were full before they finished. Planning your meals each week not only helps you avoid impulse stops for unhealthy food, it allows you to portion your food so that you put exactly the right amount on your plate and you don’t overeat. A Nutrisystem weight loss program makes it easy for you to plan your weekly meals and provides you with food in exactly the portions you need.

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2. Choose nutrient-dense.
When you eat food that’s high in nutrition and low in calories—that is, the most nutrient-dense foods—you feel satisfied and you don’t feel the urge to fill up on calories that don’t provide you with the energy you need to get through the day. Vegetables, whole grains, fruits and nuts are the high-quality, nutrient-dense foods that are most commonly associated with weight loss, according to researchers in the Department of Nutrition at Harvard School of Public Health. Keep snacks made with nutrient-dense ingredients in your desk, car or wherever you are so you’re able to power up while staying on track to your weight loss goal. (Check out these tips for stocking your snack drawer at work).

3. Fill up on high-fiber.
Many studies have concluded that skipping breakfast can lead to increased appetite and unhealthy food choices throughout the day. What you eat for breakfast can have a significant impact too, according to a 2013 study from the University of Nottingham in the U.K. That research found that people who regularly ate high-fiber foods for breakfast were more likely to reach and maintain a healthy weight. High-fiber SmartCarbs provide energy that is gradually burned, keeping you feeling full longer.

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4. Track your diet.
The simple act of recording what you eat can double your chances of reaching your weight loss goal, say the findings from a 2008 study by Kaiser Permanente’s Center for Health Research. Looking at your food journal heightens your awareness about your consumption habits and helps you to consume fewer calories, the researchers concluded. What are the quickest and easiest ways to keep a diet journal even when your day is jammed? With Nutrisystem’s FREE online app, NuMi, you can record the food you eat, the amount of water you drink, and your physical activity, so you’re inspired everyday to keep working toward your goal.

5. Sign up.
People who participate in a weight loss program, such as Nutrisystem, dramatically increase their chances of losing and keeping off excess weight, according to a 2013 study published in the American Journal of Medicine. A different research report published in The New England Journal of Medicine in 2009 concluded that the more counseling sessions you participate in, the more likely you are to reach your weight loss goal and the less prone you are to regain the weight. No matter how busy your week is, taking full advantage of your Nutrisystem plan’s access to dietitians and weight loss counselors should definitely be top priority.

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