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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 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 pounds per week is still a healthy rate of weight loss.

You want to lose weight at a healthy, gradual rate in order to minimize the effects of metabolic adaptation (your metabolism slowing down). Weight loss over 1% of your body weight per week is 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. Be sure to always speak with your doctor before starting a new exercise or diet program.

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 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 Counselor 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.

Pumpkin spice, sweet caramel, crisp apples and maple syrup—all the flavors of fall you crave, for far fewer calories. We’ve rounded up our favorite autumn-themed snack recipes that will fit easily into your Nutrisystem program.

Enjoy these 12 fall snack recipes under 200 calories:

1. Pumpkin Spice Bars >

Calories per serving: 52
On Nutrisystem, Count As: 2 Extras

Pumpkin puree plus a few sprinkles of spice transform a traditional crisped rice recipe into a diet-approved fall treat. These sticky bars are lower in calories, higher in fiber, super simple to make and even more delicious to eat.

2. Morning Coffee Cacao Power Smoothie >

Calories per serving: 199
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1/2 Vegetable

This is not your standard smoothie. There’s coffee, almond milk and banana, which you might expect in a morning drink. But there’s also cacao powder, frozen cauliflower and a little whey protein blended in for an extra boost of nutrition and flavor. Top this satisfying smoothie with cacao nibs and sip to start your day off right.

3. Pumpkin Icebox Cake >

Calories per serving: 127
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

No complicated baking skills—or even baking—needed here. This creamy icebox cake is made with layers of pumpkin and maple-flavored mousse, separated by crushed graham crackers and topped with chopped walnuts. Pop the pan in the freezer for a few hours (or overnight) and enjoy a cool slice as healthy, sweet snack.

4. Chocolate Caramel Apples >

Calories per serving: 94
On Nutrisystem, Count As: 1/2 SmartCarb and 2 Extras

Yes, you’re reading that right; you can have both chocolate and caramel drizzle with your favorite fall fruit. But that’s not all! Before the gooey sweetness hardens, top the apple with crushed peanuts for a crunchy pop of protein—all under 100 calories!

5. Mini Pumpkin Cheesecake Bites >

Calories per serving: 64
On Nutrisystem, Count As: 2 Extras

Have your cheesecake and eat it too, with one of our favorite Nutrisystem-approved snack recipes. And it doesn’t take much to make: crushed gingersnap cookies provide the yummy base, while a blend of cream cheese, Greek yogurt, pumpkin puree, vanilla extract, sea salt, stevia and spices create the creamy topper in each decadent bite. The toughest part? Waiting for the bites to bake and cool before indulging.

6. Cake Batter Rice Krispies >

Calories per serving: 68
On Nutrisystem, Count As: 2 Extras

You can’t help but sneak in a lick of the spoon or spatula when you’re making a cake. But then you feel bad about the extra sugar and fat. And what if those raw ingredients really do make you sick? This recipe gives you that same cake batter flavor you love in a crispy treat. A mixture of brown rice syrup, cashew butter and vanilla whey protein powder brings the sweetness, while rice cereal provides the crisp. Enjoy cake batter without the guilt.

7. Pumpkin Pie Applesauce >

Calories per serving: 99
On Nutrisystem, Count As: 1 SmartCarb

We give this snack-time standard an autumn twist. Cook slices of apples, cinnamon, nutmeg, cloves and vanilla with pumpkin pie filling on the stovetop or in a crockpot. Let the heat work its magic and you’ll get a chunky, hearty, applesauce with the flavors of fall. Enjoy it on its own or as a flavorful side to your family meal.

8. Monster Protein Cookie Dough >

Calories per serving: 196
On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and 1 Extra

It looks like cookie dough. It smells like cookie dough. It even tastes like cookie dough. It’s got chocolate chips in it, like a good cookie dough should. However, this healthy snack replaces sugar and fat and with fiber-rich chickpeas, protein-packed nut butter, applesauce and our delicious vanilla Nutrisystem shake for a much healthier version of edible “dough.”

9. Pumpkin Spice Smoothie >

Calories per serving: 195
On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

A blender. That’s all you need to whip up this slurp-worthy smoothie. It’s packed with the pumpkin flavor you love, without all the added sugar from store-bought concoctions. Just toss in banana, a little milk and Greek yogurt, some maple syrup, vanilla extract and pumpkin puree and spice. Hit blend and you’ve got a creamy drink that offers a sweet boost any time of day.

10. Chocolate Peanut Butter Protein Bombs >

Calories per serving: 131
On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Any treat that has “chocolate”, “peanut butter” and “bomb” in the name deserves a spot on your dessert menu. Heck, stick it in your rotation of snacks, too! Easy snack recipes that only require three ingredients are essential for your weight loss program. Just mix the ingredients until smooth, roll into balls and pop two in your mouth per serving.

11. Pumpkin Spice Mug Cake >

Calories per serving: 130
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Easily make a homemade cake in your favorite mug with this Pumpkin Spice Mug Cake recipe. After a little over a minute in the microwave, you’ll be grabbing a spoon and cozying up to your personal pumpkin-flavored treat. Best of all, it fits into your Nutrisystem meal plan so that you can enjoy it free of guilt.

12. Pumpkin Spice Cookies >

Calories per serving: 76
On Nutrisystem, Count As: 2 Extras

These cookies will taste like you’re cheating, with pumpkin spice, hints of maple syrup, sweet vanilla and a cinnamon sugar coating. But at only 76 calories per cookie, you’re so not. Make a batch to share with your family or bring to your next get-together.

The post 12 Fall Snack Recipes Under 200 Calories appeared first on The Leaf.

Leafy greens of all kinds are like the league of superheroes for your healthy diet. They pack a punch of powerful nutrients and always protect you from excess calories and fats. Among those champions of eating well, arugula might be considered the Master of Zing for its zesty flavor that can rescue a salad or wrap from the grip of dull blandness. Arugula (say it, “ah-RUE-gah-lah”) has a lot in common with other leafy greens, but it comes with its own unique powers, too, that make it a superfood you can rely on to lift up your everyday meals to the next level. So not only is this superfood filled with flavor, the benefits of arugula make this green powerhouse a must-have.

Read all about the many benefits of arugula :

Nutrition Highlights

Like all leafy greens, arugula is a nutrient-dense food, meaning it is high in nutrients and low in calories and fats. According to the United States Department of Agriculture (USDA), a single cup of raw arugula has just five calories and almost no fats. It is a non-starchy vegetable, so you can eat as much of it as you want while staying on track with your Nutrisystem weight loss plan.

In each cup of arugula you get 475 IU of vitamin A, a nutrient that is essential for your immune system, heart and vision. Antioxidants such as vitamin A help remove damaged cells from your body, helping to protect you from cancer and other diseases.  According to Healthline, a cup of arugula also provides you with 74 milligrams of potassium, the nutrient that supports healthy blood pressure, and 32 milligrams of calcium, which makes it a good vegetable source of the mineral that plays a key role in regulating your metabolism as well as helping to build and maintain healthy bones. Arugula also nourishes you with small but valuable amounts of iron, magnesium and folate.

Health Powers

The ancient Romans believed that arugula was a potent aphrodisiac. No modern research has confirmed this power for arugula, but there is still plenty to love about it.  Arugula looks similar to and is used much like lettuce, but it actually is a cruciferous vegetable, so nutritionally it is more akin to broccoli, cabbage, and Brussels sprouts. Like them, arugula contains compounds called “glucosinolates,” which give it the peppery flavor. A wide range of studies have linked regularly eating glucosinolates to reduced risk of lung, breast, prostate, stomach, colon and other kinds of cancer, according to the National Cancer Institute.

Arugula also is loaded with flavonoids, other compounds found in minute amounts in fresh green vegetables. “The growing body of scientific evidence indicates that flavonoids play a beneficial role in disease prevention,” says a report in the medical journal Plant Foods for Human Nutrition. Eating arugula and other foods high in flavonoids reduce your risk of heart disease, autoimmune conditions, cancer, and more.

Even with all of the nutrients in arugula, it is still composed of 90 percent water. That makes it a good food for keeping you hydrated and even cool on the hot days of summer.

Buyer’s Guide

Another one of the many benefits of arugula? It’s available just about year-round in most grocery stores, but you can get it at its freshest at farmer’s markets and from other local sources in spring and fall. If you really love it, you can grow your own arugula in a garden bed or pot. It sprouts easily from seed and you can begin harvesting a few leaves within a month or so planting it.

When shopping for arugula, look for firm, dark green leaves and avoid any bunches with leaves that are yellow or have dried tips. When you get arugula home, keep it dry and wash only as much as you can use—if it stays wet, arugula will rot quickly. Store it in the lowest humidity section of your refrigerator and place a dry paper towel in the plastic bag to absorb moisture.

Fresh Ideas

Fresh arugula’s peppery taste perks up bowls of fresh vegetables and fruit, such as our Arugula Pomegranate Salad > and Arugula Beet Salad with Orange Slices >  Layer a few arugula leaves onto a sandwich or wrap to give it a jolt of zesty flavor. If you like smoothies with a little kick, toss in a handful of arugula leaves along with sweet berries for a nutrient-packed drink that can help fuel your day.

Do you love spicy Italian food? Try arugula instead of some or all of the parsley in homemade pesto. Or, use arugula for extra flavor on our Thick Crust Pizza (this video shows you how >).

Arugula loses its shape and texture when cooked, but you can add it to omelets, soups and stews and still enjoy its flavor and superfood nutritional powers.

The post Superfood Saturday: All About Arugula appeared first on The Leaf.