It’s possible that you may have hit a roadblock on your weight loss journey in the form of self sabotage. We can sometimes be our own worst enemies when it comes to reaching our goals. Many times we let fear and old habits stand in the way of success. Self-sabotage has so much to do with our mental processes and perceptions. It’s imperative that we identify these thought patterns and work to correct them. Health takes constant work but we should always be striving for progress, not perfection. It’s the mentality of persistence that will get us to our goals. So if your progress has stalled, take an honest inventory of your habits to break through that roadblock and stop sabotaging your weight loss progress.
Cut the Negative Self-Talk How are you supposed to accomplish anything if you are busy cutting yourself down with every misstep? Go easy on yourself. Forgive and forget. Focus on what you have accomplished instead of on what you have “failed” to accomplish. Most importantly, believe that you are worthy of weight loss success and all the benefits that come with it.
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Don’t Let One Slip-Up Turn Into a Full-Blown Binge Just because you slipped up one time does not mean your diet is blown and you should just go hog-wild for the remainder of the day. This type of behavior will be sure to send you spiraling into an unhealthy slump. Forgive yourself the indiscretion, move on, and start anew with a clean slate.
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Set Realistic Expectations Do not set yourself up for failure by setting unrealistic goals. If you’ve never run, don’t expect to become a marathoner in a month. And if you want to lose 30 pounds don’t attach an unrealistic time limit to it. If you’re doing the work, that’s all that matters.
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Embrace Discipline It takes work to live a healthy lifestyle. But if you get yourself in the right routine, it will become second nature. So commit to the work and embrace the routine. Set an exercise schedule, plan your meals, get enough sleep. Rinse and repeat. The more you transform your lifestyle with healthy habits, the easier it becomes.
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Trust in the Process It can be a long road to reach your weight loss goals, so have patience with the process and celebrate the little victories along the way. Maybe the pounds aren’t coming off as fast as you’d like, but you ate well every day this week—count that as a win. Don’t get lost in the big picture. Just focus on the present tasks needed to get you there.
When summer swelter hits its peak, we all want to avoid heating up the kitchen. Going out to eat or bringing food in can be a cool choice at this time of year, even when you are trying to shed excess pounds. Just keep in mind all that you have learned from Nutrisystem about portion size. (Bookmark our handy Grocery Guide > so you can quickly check.) And always search for the healthiest foods to order.
Here are a few hints to help you choose the healthiest foods to order :
1. Grilled Chicken
White meat chicken is a PowerFuel that’s high in protein and healthy fats. According to the United States Department of Agriculture (USDA), you get 70 calories and 1.5 grams of fat in a 2-ounce serving of grilled chicken breast. Stay away from breaded fried chicken breast, which has a whopping 266 calories and 16 grams of fat in a similar size serving.
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2. Sirloin Steak
Meat lovers can enjoy beef when eating out, but should order lean cuts, such as sirloin steak. Being mindful of portion size is especially important with beef—in restaurants steaks typically are at least 6 ounces, which is the equivalent of three servings. Pick beef dishes that are not served with glazes, which often are high in fat, sugar and calories.
3. Raw or Steamed Seafood
Shellfish, including crabs, shrimp and lobster, along with clams, mussels and oysters, turn any summer meal into a beach party. Better yet, they are an excellent choice when you’re trying to lose weight, too. Shellfish are PowerFuels, high in protein and low in saturated fats. Plus, they treat you to a dose of heart-healthy omega-3 fatty acids. Be sure to order raw or steamed options and steer clear of fried or sautéed items. Also pass on dipping seafood into melted butter or creamy sauces, which are high in fat and calories. Instead add extra flavor with a squeeze of lemon juice or a dash of hot sauce—both Free Foods in your Nutrisystem plan.
4. Fresh Fish
“Catch of the day” is a summertime favorite, and it’s often among the healthiest foods to order in any season. Salmon (wild-caught or farmed), tuna, cod, flounder and other kinds of fish are PowerFuels that fill you up with protein, but are low in saturated fats and calories. Go with grilled, broiled, or poached fish, which won’t have added fats or other calories. Your best picks are dishes seasoned with herbs and spices and not coated with calorie-laden sauces or glazes.
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Warm weather brings the peak of fresh produce season, a perfect time to order salads that are filling enough to be a meal. Add a PowerFuel, such chicken breast, tuna or chickpeas, along with the greens and other raw vegetables, to make a more satisfying salad. For dressing, go with balsamic or other vinegars and stay away from blue cheese, ranch or any other creamy type of topping.
6. Burrito Bowls
When the whole gang is craving Southwest flavors, a burrito bowl is the healthiest food for you to order. At a popular takeout chain, a packed burrito bowl can clock in close to 700 calories. No matter what you get in your bowl, pass on high-fat additions such as sour cream and queso. Ask for second helping of raw or grilled vegetables instead.
The rules of thumb for ordering healthy pizza are simple: Thinner crust has fewer calories and carbohydrates than thick crust; minimize the cheese; load up on veggies; beware of deep dish and stuffed crust options, which often have more excessive calories and saturated fats. Do you like meat on your pie? Consider Canadian bacon, which has 63 calories and 1.5 g of fat in 2 slices (3 ounces), according to the USDA. The same amount of pepperoni has an astounding 428 calories and 40 g of fat.
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8. Lettuce Wraps
At a burger chain restaurant, a brioche bun can ass an abundant amount of extra calories and carbohydrates to your choice of patty. Get it wrapped in lettuce instead, which comes with just 15 calories and 3 grams of carbohydrates. Better yet, order a plant-based patty instead of beef and you can save more than half of the calories (320 vs. 800) and cut the fat content from 17 g to 2.5 g. Use as much mustard as you want atop your burger, but watch your servings of ketchup and mayo.
9. Chilled Soup
We usually think of soup as cold-weather food, but summertime menus often offer flavorful and cool choices such as gazpacho, cucumber-yogurt, potato-leek and even fruit-based soups. They can fill you up and help you get a serving or two of non-starchy vegetables. Just watch for those made with fat-laden crème fraiche rather than low- or nonfat yogurt.