Tea plays a beneficial role in any weight loss regimen. Learn more reasons why you should add it to your Phentermine 37.5mg fast weight loss program to see the results you want that much more quickly.
It Helps Prevent Bloating
If you believe bloating is part of your weight loss problem, start drinking tea. Dandelion tea in particular is ideal for de-bloating efforts because it is a natural diuretic. It has shown to reduce water weight gain and cleanse the liver, the latter of which helps the metabolism remain high. A sluggish liver does not absorb nutrients as efficiently, which slows metabolic efforts.
It Can Help Fuel Your Workouts
Black and green tea contain caffeine, a natural stimulant that helps you stay motivated and energized throughout your workouts. By increasing your activity level, you burn more calories. It takes between 30 to 60 minutes for caffeine to reach its peak level, which lasts three to five hours. Keep this in mind while planning your workouts.
It Might Be Able to Reduce Bodily Fat Storage
Green tea contains epigallocatechin gallate (EGCG), a type of catechin that helps the metabolism, features anti-inflammatory properties, and might be able to reduce fat storage within the body.
“The antioxidants in tea can also support metabolic health in general by lowering oxidative stress—plus they help keep blood sugar levels more balanced which is beneficial for controlling fat storage,” says Dr. Axe. “EGCG which seems to help block the formation of new fat cells and may also reduce your appetite,” he says. “EGCG and other antioxidants are also thought to support recovery from exercise and can help you feel more alert, which is helpful for staying active and getting a workout in.”
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About the Author
Dr. James Kojian M.D. has had extensive training in weight loss, hormone replacement treatments, anti-aging medicine, and has many med spas and weight loss clinics in California.
Dr. Kojian went to Medical School at the University of Illinois and trained at White Memorial Medical Center in Los Angeles. He now teaches patients how to eat to lower their hunger, helps them correct deficiencies in their blood tests to boost their metabolism, and shows patients the best exercises to burn fat and tone muscle.
Dr. Kojian has been on T.V. and the news many times in Los Angeles as well in Dubai and the middle east, and is considered a leading expert in weight loss and health.
Baking and sharing cookies are popular holiday traditions because they come with that genuine homemade feeling. Plus, there are so many tempting cookie varieties that nearly everyone has a few favorites that they love. Now here’s good news for you: you can enjoy making and eating healthy holiday treats and stay on track to your weight loss goal! We’ve given these easy holiday cookie recipes a healthy makeover so you can join in the fun. They’re all so sweet and delicious that you’ll be proud to give them as gifts—and only you will know they are made with better-for-you ingredients. Best of all, they’re quick and easy to make, even if you have no baking experience.
Servings: 12
Calories per Serving: 90
On Nutrisystem, Count As: 3 Extras
Peanut butter, cocoa powder and coconut are the flavorful stars of these soft bites. You can whip up a batch in just 10 minutes, so you can eat them fresh whenever you have a craving for a treat.
Servings: 8 (1 serving = 1 cookie)
Calories per Serving: 114
On Nutrisystem, Count As: 1 PowerFuel and 1 Extra
The nutty crunch of pecans and the naturally sweet taste of cinnamon come together in these simple-to-make crispy cookies. You’ll get a little burst of protein from the nuts and the metabolism-boosting power of cinnamon, while everyone else raves about the delightful flavor.
Servings: 9 (1 serving = 1 cookie)
Calories per Serving: 91
On Nutrisystem, Count As: 1 PowerFuel
With bananas, the handy vanilla Nutrisystem Protein and Probiotic Shake and a bit of peppermint extract, you can make soft, frosted cookies with that cool holiday taste. Add some festive sprinkles and let the party begin!
Servings: 12 (1 serving = 1 cookie)
Calories per Serving: 76
On Nutrisystem, Count As: 2 Extras
If you love the aroma of warm spices in your home and the seasonal tastes of pumpkin and maple syrup, make a batch of these simple but flavorful cookies. They’re very low in calories and high in satisfaction.
Servings: 10 (1 serving = 1 cookie)
Calories per Serving: 121
On Nutrisystem, Count As: 1 PowerFuel and 1 Extra
The air fryer isn’t just for making delicious, low-calorie meals—it’s a handy tool for baking tasty cookies like these in under 10 minutes! And that’s especially good news, because you won’t want to wait to get a bite of these peanut butter treats.
Servings: 28 (1 serving = 1 cookie)
Calories per Serving: 44.8
On Nutrisystem, Count As: 2 Extras
The richness of chocolate and the cool sensation of mint give these cookies the perfect balance of sensational flavors. Even better, you’ll be amazed that they have less than 50 calories each.
Servings: 5 (1 serving = 1 cookie)
Calories per Serving: 85
On Nutrisystem, Count As: 1 SmartCarb
Jelly-filled thumbprints are a staple of many family cookie traditions and you don’t have to pass on them when you’re trying to lose excess weight. These are made with four simple, healthy ingredients but don’t compromise on taste. Holiday cookie recipes don’t have to be complicated!
Servings: 6 (1 serving = 2 cookies)
Calories per Serving: 78
On Nutrisystem, Count As: 2 Extras
Oatmeal cookies are a classic treat to enjoy with a cup of coffee, tea or non-fat milk. These come out of the oven warm and moist every time because they’re made with applesauce, yogurt and naturally sweet strawberries.
Servings: 24 (1 serving = 1 cookie)
Calories per Serving: 59
On Nutrisystem, Count As: 2 Extras
Avoiding gluten as well as excess fat and sugar doesn’t mean you can’t join in on holiday cookie recipes. Our recipe developers took the classic sugar cookie and made it low in calories and satisfyingly sweet, as well as gluten free.
Servings: 19 (1 serving = 2 cookies)
Calories per Serving: 104
On Nutrisystem, Count As: 1 SmartCarb
Each bite of these moist and chewy treats will light up your taste buds with the flavors of real chocolate and tart cherries. They’re so good, your family is sure to clamor for them all year long.
Servings: 16
Calories per Serving: 102
On Nutrisystem, Count As: 3 Extras
Ginger, cinnamon and nutmeg spice these cookies with the flavors of the season. Plus, they’re made with molasses, so they’re perfectly sweet but not loaded with excess sugar.
Servings: 6 (1 serving = 2 cookies)
Calories per Serving: 163
On Nutrisystem, Count As: 1 SmartCarb and 2 Extras
Mashed sweet potato makes these cookies lightly sweet and nicely tender, while real cranberries provide the tart contrast in every bite. It takes just five simple steps to bake a batch, so you don’t have to spend hours preparing them when you’re craving cookies that taste like the holidays.
Servings: 12 (1 serving = 1 cookie)
Calories per Serving: 122
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra
If you love holiday cookie recipes that are both a bit salty and lightly sweet, these glazed cookies will hit the spot. They’re made with crunchy nuts, real maple syrup, the tang of apples and a hint of cinnamon, so you get a medley of seasonal flavors in each one.
Servings: 9 (1 serving = 1 cookie)
Calories per Serving: 132
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra
Yes, you can have cookies for breakfast—or just about any time you need to fuel up—with these hearty treats. They’re made with real oats, so you get a bit of fiber, plus nut butter and pumpkin seeds for a quick shot of protein to power up your day.
Servings: 10 (1 serving = 1 cookie)
Calories per Serving: 149
On Nutrisystem, Count As: 1 PowerFuel and 2 Extras
Peanut butter and chocolate chips give you two great tastes in one deliciously healthy cookie. Make them in the air fryer and you keep the mess to a minimum and the goodness to the maximum.
Servings: 24 (1 serving = 3 cookies)
Calories per Serving: 87
On Nutrisystem, Count As: 1 SmartCarb
If you thought you’d never be able to enjoy these classic frosted treats and stay on track with your weight loss plan, we’ve got happy news for you. With this version, you can make a batch whenever you want and enjoy three of them in each serving.
When talking or reading about weight loss, we hear a lot about managing and adjusting our calories. But what exactly are calories? How do we know just the right amount to consume each day? And how might our caloric needs change as we lose weight?
What are Calories?
The answer to this first question is easy. Calories are a simple way to measure the amount of energy you get when you eat food, says Mayo Clinic. Your body needs calories just to perform its most basic functions—keeping your heart beating and your lungs breathing—as well as to fuel your daily activities, from walking around to working at your job.
Carbohydrates, fats and proteins are the macronutrients that provide the bulk of your calorie intake. According to Mayo Clinic, they are your body’s main energy source. No matter which nutrients you eat, the calories are either rapidly converted to energy or stored in the body as fat. “These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories,” says Mayo Clinic.
Calories and Weight Loss
According to Merriam-Webster, the metabolism is all the processes by which the body converts calories into energy. You may have heard that if you consume a greater number of calories than you burn, you will gain weight. And this is fundamentally true. However, the number of calories that you need each day is influenced by a variety of metabolic factors, such as your age, gender, height, starting weight and daily activities.
These metabolic factors determine your total daily energy expenditure (TDEE) or the number of calories you burn each day. As you lose weight or change your activity level, your TDEE and metabolism adapts and changes. Because of this, many dieters find that their diet is “less effective” over time. In reality, they haven’t adjusted their eating! They’re still eating for their starting TDEE.
If you continue to diet without adjusting your calories for changes in weight or activity level, your results can take a big hit. According to the peer-reviewed journal, Obesity, losing weight decreases the metabolism, causing you to burn fewer calories throughout the day. Everyday activities also tend to decrease on a reduced calorie diet for weight loss. On the other hand, as you shed extra pounds, you may be more likely to engage in physical activity and structured exercise. While most people assume that an increase in activity leads to faster calorie burning, this is not always the case when dieting. Consuming less calories can cause you to burn less calories during exercise. All of this leads to metabolic adaption and different caloric needs during the weight loss journey.
You’ll get the swiftest results if your weight loss plan accounts for the changes your body goes through as you drop the pounds, as well as all of your other personal attributes. But here’s the good news: adjusting calories doesn’t have to mean giving up foods you like or even eating less food. Instead, you can choose meals and snacks that nourish you well and satisfy your appetite without loading you up on empty calories.
Calories on Nutrisystem
The all-new personalized programs from Nutrisystem take your unique metabolism and TDEE into account to create a weight loss plan tailored to you. We understand that your metabolism and needs change as you lose weight and get more active. That’s why we’ve integrated the NuMi app into the personalized Nutrisystem journey. This is our smart weight loss tool that adjusts your meal plan to your ever-changing needs, so you can keep losing weight and progressing towards your goal at an inspiring pace. NuMi will monitor your TDEE as you lose weight, adjusting your calories and meal plan as needed. It’s a diet that adapts to you!
There is no doubt that a calorie deficit is important for losing weight. However, decreasing your calories too low for too long can actually hinder your progress. If calorie intake is too low, the body will defend against this by decreasing the metabolism. This is the metabolic adaptation we mentioned earlier! Nutrisystem personalized plans aim for a healthy rate of weight loss, which is about one to two pounds per week. This helps to ensure a healthy weight loss while trying to minimize the metabolic adaptation.
On Nutrisystem, you also get to eat all kinds of foods you love, from burgers and pizza to ice cream and cake. Plus we send them directly to your door in perfect portions for the ultimate convenience.
As you travel on your weight loss journey, Nutrisystem dietitians use the information you provide to recommend the best foods for you from our extensive menu and with the “add-ins” you pick up at the grocery store. This guidance keeps you making progress to your goal, even as your body—and its needs for calories—change. That’s the straightest path to the new, slimmer you!
Lose weight with a personalized meal plan tailored to you! Get started with Nutrisystem today >
Between the holidays and the increased time spent inside, losing weight in the winter can feel like an impossible feat. But the truth is, it doesn’t have to be that hard. In fact, with the right support system and an easy weight loss meal plan, your journey will not only be doable but enjoyable.
At Nutrisystem, we believe that losing weight shouldn’t have to mean giving up the foods that you love. When you take an approach where you feel deprived, it’s hard to stick to it. That’s why we’ve specifically crafted our easy weight loss meal plan to be flexible while still offering plenty of support.
If you’re considering trying Nutrisystem this winter, we believe that it can be an amazing, life-changing choice that you won’t regret. Still not convinced? Here are seven reasons to try Nutrisystem this season.
1. Get Your Comfort Food Fix
There’s no question that comfort food and winter go hand-in-hand. Nothing warms you up on a chilly night better than a good-old comfort food dish like a hearty casserole or a big pot of chili. The problem is that most of these choices aren’t good for the waistline.
With the Nutrisystem meal delivery service, you can get your comfort foods in a diet-friendly, perfectly portioned way. It takes all the guesswork out of getting dinner ready while still giving you the flavor and total enjoyment of some of your favorite foods. Our Roasted Turkey Medallions dinner entrée is sure to crush holiday food cravings, while our Chicken Pasta Parmesan tastes just like mom’s home cooking. And we can’t forget about our White Cheddar Mac and Cheese, Meatloaf Sandwich and Savory Chicken Pot Pie!
2. Easy Meals Delivered to Your Doorstep
Grocery shopping can be a hassle any time of the year but when it is chilly or inclement weather, it’s even less desirable. That’s why having food delivered right to your doorstep is such a welcomed benefit of the Nutrisystem program. You’ll get delicious meals and snacks to stock up your freezer and pantry without the inconvenience and hassles of the grocery store!
3. Get a Head Start on Your Weight Loss New Year’s Resolutions
If losing weight is always on your New Year’s resolutions list, you can do yourself a big favor by getting started now. You’ll start shedding pounds before New Year’s even rolls around and will be motivated to keep up that momentum in the year ahead. Just imagine where you’ll be by the time next year’s New Year rolls around!
One of the best things about Nutrisystem is that our support doesn’t end after you reach your goal weight. We’re also here for you during weight maintenance with our Nutrisystem Success plans. The Nutrisystem program is about making lifelong changes which not only contribute to healthy weight loss but to overall better health.
4. Flexibility to Get the Most Out of Your Holidays
We realize that one of the reasons people put off their weight loss plans until after the holidays is that they feel they won’t be able to enjoy them to the fullest. There’s no question that food is deeply ingrained in many of our holiday traditions.
But that’s what’s so great about the Nutrisystem program! With our easy-to-follow Flex meal guidelines, helpful tips and advice, you can still enjoy homemade holiday meals or dine out at your favorite restaurants. It’s all about balance. We truly believe that when you avoid feeling deprived, you have the most success.
5. A Personalized Program Tailored to YOU
Another reason why Nutrisystem is so great is the fact that they offer all-new personalized programs that are tailored to YOU. The truth is, no two people are alike and their journey to weight loss shouldn’t look the same either. Using your height, weight, age, gender, body type and activity level, we create an easy weight loss meal plan that adapts to your metabolism as you lose weight. With a program tailored to you, you’ll be able to finally achieve results that might have been elusive in the past.
6. You’ll Feel Great During the Holidays
When you lose weight, you feel great—something that will make the holidays even more special. Maybe it’s fitting into that holiday dress that you used to love wearing. It could also just be a matter of feeling your very best while enjoying the holiday season to the fullest. Instead of feeling sluggish and tired, you’ll have the energy to get the most out of the season.
7. You’ll Have all the Support You Need to Succeed
At the end of the day, we find that so much of peoples’ success (or lack of it) comes down to how much support they received. That’s why we’re committed to supporting those who start their healthy weight loss journey in a variety of different ways. With such a robust support system, you’re truly set up to achieve your goals.
Vitamin C is one of the most talked-about nutrients. Most of us are aware that it is essential for our health and immune system, but do you know why or how much of it you need each day? How can you be sure that you are getting enough? These days, it’s more important than ever to maintain a healthy supply of vitamin C, so we’ve put together this quick guide to everything you need to know about it and how you can get it from your daily diet.
Why is Vitamin C Important?
Healing wounds. According to the National Institutes of Health, your body uses vitamin C to produce collagen, proteins that form the primary structure of skin, cartilage and other soft tissues. When you suffer from a wound or bruise, your body replenishes the damaged area with fresh collagen.
Cancer protection. Vitamin C is an antioxidant. This means that it helps to neutralize “free radical” cells that damage healthy cells, blocking the first step in a chain reaction that may lead to cancer. “Epidemiologic evidence suggests that higher consumption of fruits and vegetables is associated with lower risk of most types of cancer, perhaps, in part, due to their high vitamin C content,” says the National Institutes of Health.
Heart disease reduction. People who don’t consume enough vitamin C are more likely to suffer from cardiovascular diseases, such as atherosclerosis, the condition in which arteries are clogged with excess cholesterol, according to a report from the National Institutes of Health.
Immune system support. We all are looking to give our bodies extra protection from infectious diseases. According to research, published in the journal Nutrients, “Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system.”
Weight loss. Leptin is a hormone that lets your body know when you’ve eaten enough food to satisfy its needs. According to the Journal of Molecular Endocrinology, vitamin C helps to regulate leptin levels in your body, ensuring that you don’t overeat. A steady supply of vitamin C helps you stay on track with your weight loss plan.
How Much Vitamin C Do You Need?
Your body cannot produce its own vitamin C, so you need to get it from the food you eat. The National Institutes of Health has recommended these daily consumption levels:
90 mg for adult males
75 mg for females
85 mg for pregnant women
120 mg for breastfeeding women
An additional 35 mg for people who smoke
Always speak to your doctor if you have any questions or concerns about your vitamin C status, needs or supplements.
Foods High in Vitamin C:
The best sources for vitamin C are real foods. Supplements are available, but food comes with other essential nutrients, says Harvard Health Publishing. The National Institutes of Health provides a list of vitamin C-rich foods that can be incorporated into a healthy diet. We chose our top 10 favorite picks for your Nutrisystem plan and provided some delicious and fresh ideas for enjoying them.
1. Red Peppers
You get the highest concentration of vitamin C per serving in these colorful sweet red bell peppers. Orange, yellow and green peppers are also rich sources of the nutrient.
Try this: Roasted Red Pepper & Turkey Pinwheel Wraps make a quick and satisfying Flex lunch you can take on the go.
2. Oranges
Citrus fruits, including oranges, grapefruit and lemons, are another vitamin C-rich food source. While you get plenty of vitamin c from fresh-squeezed juice, eating the whole fruit also provides fiber that helps you feel full long after you’re finished.
Try this: Cacao Citrus Salad is a colorful breakfast or light lunch that brings together a mix of vitamin-C rich fruit flavored with maple, vanilla, and cacao nibs.
3. Strawberries
These bite-sized treats are high in fiber as well as vitamin C and other key nutrients. You can eat the strawberries whole, add them to smoothies or in other dishes.
Try this: When you’re looking for a cool and creamy snack that fits your weight loss plan and gives you just about a whole day’s supply of vitamin C, whip up a batch of our 2-Ingredient Strawberry Froyo.
4. Broccoli
You probably already know that non-starchy vegetables such as broccoli are a critical part of your daily diet because they are high in fiber and nutrients yet low in calories. Enjoy broccoli raw or lightly steamed. You can even add it to many of your favorite Nutrisystem meals!
Try this: Broccoli and Cheese Breakfast Muffins are a tasty way to start your day with a healthy serving of vegetables.
5. Brussels Sprouts
These bite-sized members of the cabbage family are one of most nutrient-dense foods, meaning they are packed with a wide range of nutrients but are very low in calories. They taste their best in fall, after a light chill has sweetened their flavor.
Try this: The whole family will love the gooey goodness of our 4-Step Cheesy Brussels Sprouts Bake.
6. Cantaloupe
The orange-fleshed melon is so sweet and juicy you don’t need another reason to eat it often, but you’ll also be glad that it loads you up with vitamin C and fiber. For a refreshing drink, freeze cantaloupe cubes and add them to low-sodium seltzer.
Try this: Grilling adds another layer of flavor to cantaloupe. Cut the flesh into cubes (with rind removed) and slide them on to skewers. Cook them over medium heat for four to six minutes, turning frequently. Check out our other ideas for grilled fruit! >
7. Cauliflower
It’s easier than ever to get your daily vitamin C from cauliflower because there are so many delicious ways to eat it—raw with dip, steamed or roasted, ground into rice-like grains, whipped with potatoes, and even rolled into pizza crust.
Try this: 5-Ingredient Buffalo Cauliflower Bread Sticks are a festive snack that you can serve for a celebration or enjoy any day of the week.
8. Kiwi
These fuzzy fruits are perfectly portable. They are great for throwing in your lunch bag for a quick and easy snack. Just slice them in half, grab a spoon and scoop out the sweet, green flesh. Add them to plain, non-fat Greek yogurt for a slightly sweet and sour twist.
Try this: You get two vitamin-C rich foods in the Kiwi Strawberry Slushie, yet it counts as only one SmartCarb on the Nutrisystem weight loss plan.
9. Tomatoes
As a sandwich topping, in a salad or in marinara sauce, tomatoes come with plenty of vitamin C, along with a powerful antioxidant known as lycopene, says Healthline. Be sure to eat the skin, where many of the nutrients are found.
Try this: With an instant pot, you can enjoy a warm and delicious Tomato Basil Frittata in under 30 minutes.
10. Pineapple
If you love tropical flavors, pineapple is a delicious source for your daily vitamin C, says Healthline. Many grocery stores now sell it already sliced and ready to eat, so you don’t have to deal with figuring out when it’s perfectly ripe and juicy.
Try this: Cinnamon Sugar Air Fryer Grilled Pineapple is crispy on the outside, juicy on the inside, and sweet and cinnamon-y in every bite.
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