Your First Month on Your Personalized Weight Loss PlanArticle posted in: Nutrisystem
Congratulations on starting your personalized Nutrisystem plan! You’ve shown you’re courageous and committed by taking a giant first step towards realizing your health and wellness goals. During this first month of your personalized program, you’ll establish habits that will turn your body into a weight loss powerhouse.
The fact that your diet plan is personalized means you’re even more likely to succeed: According to Science Daily, a study, published in the International Journal of Epidemiology, found that nutrition plans with individualized goals and recommendations work better than plans with generic advice. Plus, those personal plans are also easier to stick to. Instead of “one size fits all,” it’s your program that fits you—so you can become the best, healthiest, happiest version of yourself.
So let’s get started! Keep reading for a quick guide to the first month on your personalized Nutrisystem program—your launchpad to reaching your wellness goals!
Here’s everything you need to know about your first month on Nutrisystem:
Keep Things Easy: Download NuMi
To get the most out of your personalized Nutrisystem program in the first month and beyond, you will need to download our free tracking app, NuMi. You can find NuMi on Google Play or the App Store. If you don’t have an iPhone or Android, you can still access NuMi by visiting numi.com.
NuMi makes your meal planning and tracking simple. Your personalized meal plan is programmed into the app. So, while you’re trying to juggle all the other appointments and responsibilities in your busy life, you don’t have to keep track of points or any other confusing formulas to know what to eat—just open NuMi and your meal plan is right there.
Creating a habit of tracking your eating in NuMi may even help you succeed: In a study, Kaiser Permanente’s Center for Health Research found that people who kept a diary of everything they ate lost twice as much weight as those who didn’t. Writing down what you eat each day can help you stay mindful, accountable and organized. It can even help you spot trends in your eating habits that may be impacting your weight loss goals.
However, NuMi is much more than just a simple food diary: Set reminders, log your exercise, find recipes and even shop for your favorite Nutrisystem meals all within the app. Participate in fun tracking challenges and get access to app-exclusive discounts. Tracking is made easy and seamless with the entire Nutrisystem menu in our food database. NuMi will quickly become your weight loss sidekick as you make your way through your first month on Nutrisystem.
Week One: Reboot Your Body
In week one of your first month, you’ll reset your body, stay hydrated, eat your veggies and start to find your favorite Nutrisystem meals and snacks to take you to your goal. Though your diet plan is personalized, this first week is special and has the same basic layout for all of our members (except for those on our Diabetes plan). It’s a lower calorie meal plan to help jumpstart your weight loss in your first seven days.* When setting up your NuMi account, be sure to check off that you are in your first week. NuMi will set up your journal to be 1,000 calories per day.
During this first week, you’ll follow the special Week 1 Guide from your box. You will eat five times per day and enjoy Nutrisystem breakfasts, lunches, dinners and snacks each day. You should also receive seven Nutrisystem Protein Shakes to use as your morning snack during this first week. Make sure to download the NuMi® app for your Week 1 sample menu.
In addition, you’ll eat four or more servings of non-starchy, high fiber vegetables each day. These lower-carbohydrate vegetables, like cucumbers, carrots, bell peppers and tomatoes, are low in calories and high in nutrients that your body needs. They’re also high in filling fiber, meaning you’ll feel fuller for longer. Non-starchy vegetables are unlimited foods on Nutrisystem, so you can eat as many as you want. Add them to your Nutrisystem meals or eat them as snacks. Getting at least four servings per day will keep your health and your weight on track during your first month.
Finally, each day you’ll drink at least 64 ounces of water or other calorie-free drinks, like coffee or unsweetened tea. That may sound like a lot, but you can breeze through it with some of these easy hacks. All that drinking will help to keep you full, hydrated and happy!
As we mentioned earlier, the first week is around 1,000 calories per day. However, those who have around 100 pounds to lose will need to add in some extra groceries. If you are an apple body type, we recommend adding in two extra PowerFuels each day for this situation. If you have a pear, hourglass or rectangle body shape, we recommend adding in one extra PowerFuel and one extra SmartCarb. NuMi should automatically add in these additions for you. If you have any questions, reach out to a Weight Loss Coach for assistance.
Week Two and Beyond: Get Ready to Flex
Things get personal in week two of your first month, with a meal plan tailored to your height, weight, gender, activity level and body type. These factors will help determine how much you’ll eat, as well as the types of foods you’ll focus on for maximum success. Now that you’re finished your first week, NuMi will update your calories to a number that’s unique to you.
When you enter week two, NuMi will ask you a few easy questions and calculate your personalized calorie goal. Once your personalized calories are calculated, they won’t change for the next 28 days until you enter week six. This helps you to form good habits and sets you up for success in your first month.
Please note that your calories will be increasing after the first week, so don’t be shocked by the number! Speak to a Weight Loss Coach if you have any questions or concerns about your recommended calorie goal. They can ensure that your activity level and other data is entered correctly. Learn more about how we create your personalized plan here! >
In week two and beyond, both men and women will enjoy a Nutrisystem breakfast, lunch and dinner entrée on most days. Some of those meals are combined with PowerFuels and/or SmartCarbs—grocery additions that deliver either filling, muscle-building protein or slow-digesting carbohydrates. You can find a list of PowerFuels and SmartCarbs that are best for you in your Grocery Guide.
In-between your meals, you will eat snacks. On most days, women eat one Nutrisystem snack and the other two snacks are grocery additions. Men typically get two Nutrisystem snacks each day, plus another snack made up of grocery additions. The specific amount and type of grocery additions will vary based on your specific meal plan.
When you’re not eating Nutrisystem meals and snacks, you’ll be incorporating Flex meals and snacks. These are meals that you prepare at home or order from restaurants. They contain a certain number of PowerFuels or SmartCarbs, depending on your personalized meal plan. Flex meals are a key tool to keeping weight off once you’ve reached your goal, helping you learn to prepare and order healthy meals in healthy portions that will keep your body fueled and satisfied. Your NuMi journal will tell you the specific components that your Flex meals and snacks should contain.
In your first month and looking for Flex meal recipes? Check out the Recipe section here on The Leaf! >
Keep Things Progressing: How Your Personalized Plan Changes
The personalization of your weight loss plan doesn’t end at the start of your Nutrisystem program—instead, the program adjusts as you lose weight on the way to your goal.
As you lose weight and/or increase your activity level, the amount of energy you need—that is, how many calories you need to eat—starts to change. Many dieters on non-personalized plans don’t change how they eat over time, so their diets become “less effective.” The truth is, they’re not eating a caloric deficit that reflects their new weight or activity level!
NuMi fixes this problem, adjusting your diet over time as your weight and activity level changes. Beginning in week six, your meal plan and calories will start to adapt to your changing metabolism. This ensures that you’re eating the right amount to keep losing weight at a steady, healthy pace instead of hitting frustrating plateaus. Your personalized weight loss program monitors your energy needs with check-ins, and adjusts your caloric needs for optimum results.
After one full month on your personalized meal plan, we’ll check to see if we need to recalculate your calories based on any weight loss milestones you’ve hit or changes to your activity level. Be sure to always log your weight loss progress in NuMi, as these changes occur each time you log a 10-pound weight loss milestone. At that time, we will check in with you in the NuMi app to adapt your plan to your changing metabolism. Simply answer the questions in NuMi when prompted and we will adjust your calories and/or meal plan if needed.
Calculations are based on a variety of weight loss factors, including:
- How much weight you are losing.
- Changes in your activity level.
- Your age, gender and body type.
By taking these factors into account, NuMi is able to tailor your meal plan and calorie goal to your unique metabolism. As you lose weight and/or become more active, your calorie goal and meal plan will change, meaning you may add an apple to your lunch, or remove the second egg from your breakfast as your metabolism changes.
Keep it Moving: How to Stay Active for Maximum Results
Fitting in a long workout session can be difficult with work, kids and a busy schedule. However, Nutrisystem makes exercise easy. In the first week, in fact, it couldn’t be easier: Because the week one is lower in calories, it’s recommended that you don’t exercise at all! This way you can get accustomed to your eating schedule and your new foods and concentrate on sticking to your diet plan.
Starting in week two, the recommendations are simple: Ten minutes of activity, three times per day. By splitting 30 minutes into three 10-minute increments, you can easily squeeze some movement into your busy schedule. That could mean walking the dog, going for a hike, riding a bike, moving along with a fitness video or any other way you enjoy moving your body. Simply choose an activity and do it for 10 minutes, three times a day, whenever it works for you.
Love to exercise? Don’t worry! If you move more, your personalized plan in NuMi will adjust to your energy needs so you can fuel your workouts while still losing weight. Be sure to check out these helpful workout and wellness tips on The Leaf to stay on track and motivated during your weight loss journey!
Need some workout inspiration? Check out these 10-minute exercises that you can squeeze into your busy schedule! >
Keep Your Chin Up: What to Do if You Plateau
In your first two weeks of your weight loss journey, you may be seeing big numbers flying off on your scale. It’s exciting! But starting in week three, your weight loss may start to slow down. Don’t get discouraged! Your weight loss is only slowing down—not stopping. While your early weeks may see huge results, your body “gets used” to your new eating habits and you’ll continue to lose weight at a healthy, steady pace. For most members, that’s a reduction of one to two pounds per week.
To keep you on that track, your weight loss plan will automatically adjust to your new energy needs. But you’ve got to be vigilant, too—many weight loss plans fail because dieters get lax about their tracking. They stop measuring their food or stop keeping a rigorous food diary. Keep using NuMi to track your daily intake and measure those PowerFuels and SmartCarbs. In a study, published in the European Journal of Clinical Nutrition, scientists studied how people estimate portion sizes. They found that participants were wrong about half of the time. Serving yourself too much of higher calorie foods can add up and sabotage your progress.
If you’re really getting discouraged, you’re not alone: Nutrisystem Weight Loss Coaches are available to members via email, online chat or phone. Get in touch with them if you have questions about your plan or weight loss results. They’ve talked to thousands of members, so our coaches have personalized advice for your personalized weight loss plan—for your best-for-you results.
Is the scale stuck? Find out if you’re really in a plateau with this helpful article! >
Make sure you check in on The Leaf, the official blog of Nutrisystem as you trek through your weight loss journey. Our recipe, wellness and nutrition experts constantly update our healthy blog to help folks like YOU! From amazing recipe ideas and workouts to general wellness tips, we’re here to help you succeed.
*In a study, avg weight loss was 5.4 lbs in the first week. The avg weight for the study participants was 207.3 lbs. Results vary based on starting weight and program adherence.
*IMPORTANT INFORMATION: Continuing this meal plan for more than one week in any consecutive four-week period may lead to health complications and is not recommended. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or are following a specialized diet for health issues, you may not use this meal plan. Please consult with your physician before beginning Your First Week on Nutrisystem or any other weight loss program. Please be sure to eat all of the food that’s recommended for this program. Failure to follow the program protocol and eat all recommended food may result in developing health complications.