10 Tips for a Successful First Week on NutrisystemArticle posted in: Nutrisystem
Get pumped! Your weight loss journey and first week on Nutrisystem are about to begin. With the Nutrisystem diet program, it starts like a rocket—going from zero to results in no time. You may have heard that some Nutrisystem members lose up to 13 pounds and 7 inches overall in the first month on Nutrisystem.* That’s because of the science and experience behind the Nutrisystem weight loss program: Seven days of Nutrisystem foods, shakes and snacks designed to help jumpstart your weight loss and put you on the road to reaching your weight loss goals.
But don’t worry: It’s easy! Almost everything you need to kick start your weight loss success in week one is included in your order.
To make sure you experience maximum weight loss success—and get moving to reaching those weight loss goals—follow these 10 tips for a successful first week on Nutrisystem:
1. Get Organized.
When the package arrives with your first month of meals and snacks, take the time to put away and organize your items. The meals and snacks are color-coded for your convenience: Breakfasts have orange labels, lunches have blue labels, dinners have red labels and snacks have purple labels. All these items can safely be stored in your cabinets. If you ordered any frozen entrees, you will receive these items in a separate shipment and they will be marked “Frozen.” They have the same color coding and will need to be stored in your freezer.
Your first week on the program is specially designed to help kick start your weight loss.** During these first seven days, you will follow the meal plan in your Week 1 Guide. You will enjoy Nutrisystem breakfasts, lunches, dinners and snacks each day. Click here for a week 1 sample menu! > If you’re on a personalized program, be sure to download the NuMi® app for your Week 1 sample menu.
You will also receive seven Nutrisystem Protein and Probiotic shakes. These are to be used as your morning snack during this first week. The only additions that you will need to add on week one are non-starchy veggies and water.
Once you’ve completed your first week, you will follow the meal plan in your Quick Start Guide and start to incorporate more grocery additions and Flex meals. If you opted for a Nutrisystem plan that includes seven days of food each week, you don’t have to worry about Flexing. Just stick to your Nutrisystem foods for each meal occasion!
2. Eat four servings of non-starchy vegetables each day.
In addition to your Nutrisystem meals, you’ll eat four servings of non-starchy vegetables per day during your first week on the Nutrisystem diet. What’s a non-starchy vegetable? Unlike starchy vegetables (potatoes, peas, corn, etc.), non-starchy vegetables are lower in carbohydrates and can help fill you up with fiber while providing your body with vitamins and minerals it needs. These non-starchy veggies are also high in water content, which can help keep you full: In one study published in Science Daily, scientists found that when people ate water-rich foods, they ate fewer calories without reducing the overall size of their meals.
Because they’re so low in calories, non-starchy vegetables like spinach, broccoli, cauliflower and kale are unlimited on the Nutrisystem weight loss program. This means that you can eat as many as you like in addition to your normal foods. During your first week, it’s important to eat at least four servings per day. Use this time to find non-starchy options that you enjoy and make it easy on yourself. If you’re not big on prep in the kitchen, look for pre-cut and other options that will make your vegetable consumption as easy as the rest of your Nutrisystem diet program.
3. Use the Nutrisystem Grocery Guide.
If you need more information on which vegetables are non-starchy, download the Nutrisystem Grocery Guide. It’s a full list of Nutrisystem-approved groceries that you can keep on your phone or print out from your computer. This grocery guide lists more than 50 non-starchy vegetable options that you can use during your first week and throughout the diet program. Get the guide here >
You’ll also see three other categories of foods on the Grocery Guide: SmartCarbs, PowerFuels and Extras. These are groups of non-Nutrisystem foods that you’ll be able to portion out and eat during later weeks of the programs. They will also be the basis for Flex Meals, meals you eat at restaurants or prepare yourself according to Nutrisystem’s healthy weight loss-friendly guidelines. You won’t add in any SmartCarbs, PowerFuels or Extras during your first week, but it’s good to start getting familiar with these lists so that you are ready to tackle new foods and challenges in week 2.
4. Put this number in your phone: 1-800-585-5483.
That’s the number for Nutrisystem’s Weight Loss Coaches. They’re at the phones, waiting to provide expert advice to Nutrisystem members who have any kind of question. They can help you with what you’re supposed to eat, how it’s supposed to be prepared or just how to get through a tough weight loss day. The best part: It’s absolutely free for members—like you!
Nutrisystem plans are straightforward and easy to follow, and that starts with your very first week on Nutrisystem. However, it’s nice to know that if you have a question or problem, you’re not alone. Save this number in your phone now, so you won’t have to hunt for it if you’re ever stumped during the diet program.
5. While your phone is out, download the NuMi app.
NuMi is Nutrisystem’s free food tracking app that can help you have more success: Tracking what you eat with a food diary can help you lose twice as much weight as dieting without a log of your eating, according to a 2008 study. And NuMi makes it really easy: The app has Nutrisystem’s food database pre-loaded, so all the foods are already in the app. You just have to check them off as you eat them to keep track.
Once you’ve moved to week two and beyond, the app can be matched to your program so you don’t even have to tell it which foods you’re eating. And even better: NuMi users get access to exclusive deals and offers on Nutrisystem products.
6. Find your favorite water bottle (or glass).
Besides eating your Nutrisystem foods and non-starchy veggies, the first week on Nutrisystem (and the following weeks) calls for drinking water: 64 ounces per day. That’s four pint glasses, three 20-ounce bottles, or one big bottle: No matter which size you choose, drinking water (or unsweetened tea) will keep you hydrated, make sure you don’t confuse thirst for hunger, and may help keep you full between meals.
The good news: You can drink those 64 ounces however you want—all at once, throughout the day, or in “water meals” that you schedule just like food meals. Just find one that works with your schedule and your lifestyle. If you’re looking for inspiration, check out these 10 simple hacks to help you drink more water >
7. Write down how you’re feeling now and your goals.
Even on a weight loss program that’s as easy to follow as Nutrisystem, there might be days or moments where you feel doubt or just want to quit. You can give yourself tools to cope with those ruts and get over those plateaus right now—and all it takes is a pen and paper.
Write down two things: First, your goals. Not just the weight you’d like to be at the end of your Nutrisystem journey, but what you’ll do, how you’ll feel, what you’ll wear … anything that motivated you to get started. Want to run a marathon? Write down that you’ll be able to. Want to look great for an event? Create a reminder here that you can return to in order to stay motivated.
Second thing: Write down how you feel now. What made you want to start chasing those goals? Were you feeling low on energy? Down on yourself? Don’t dwell on those feelings, but jot them down: When you’re part of the way through your program, you can review how you were feeling today to see how far you’ve come and how much better you’re feeling. Reflecting on this could spur you to keep going when times get tough.
8. Grab a measuring tape.
You’re likely to see incredible results after your first week on Nutrisystem and during your first month on the diet program. However, once you’ve gotten started on your weight loss journey, the results may not always show up on the scale. Even when you’ve had a great week of staving off cravings and tracking your food, the scale might not budge after a great week of healthy eating. This can be discouraging.
But you still will be making progress—so give yourself other ways to measure it. Grab a flexible measuring tape, like a tailor’s, and use it to measure your waist, chest, thighs, calves and arms. Write down those measurements. When you check in with the scale each week, measure these again—even if one stat didn’t budge, you’ll notice other spots where you’ve made progress worth celebrating.
And while you’re at it: Take a before picture! Just like you can’t always tell that a child is growing if you see them every day, you may not notice that you’re shrinking when you see yourself in the mirror. Having a picture of your starting point will help you put into context just how far you’ve come.
9. Be prepared! Get ready for week two and Flex Meals.
Starting in week two, you’ll be adding in Flex Meals to your Nutrisystem plan. Flex Meals are meals you prepare on your own or eat at restaurants using Nutrisystem’s system of PowerFuels and SmartCarbs. They help you ensure that you’re eating a portion that will keep you on track to weight loss success.
So start getting ready now: Check out this article explaining what makes a Flex Meal > and this list of some of our users’ favorite Flex Meal recipes >
If there’s a food you’re craving or missing, write it down. You can then use the recipe section, right here on The Leaf, to find a healthy version of your favorite. You can also call one of Nutrisystem’s Weight Loss Coaches to help you determine a healthy portion that will satisfy that craving in week two and beyond.
No time for flexing? When ordering your program, you can opt for seven days of Nutrisystem food each week for a foolproof plan that has everyday covered and no guesswork.
10. Tell somebody you’ve started.
Nutrisystem meal plans and your first week are simple, but it’s still tough to do it alone. Many people join Nutrisystem with a friend or family member, but even if you’re doing it by yourself, tell someone that you trust that you’ve started: According to research conducted by the American Psychological Association, people on weight loss programs with support systems do better than those who go without.
Find a friend or loved one who will encourage you and cheer you on as you go through your first week on Nutrisystem and entire weight loss journey. If you can’t think of someone right away, don’t worry: Log on to Nutrisystem’s Facebook page and other social media channels where you can chat with other Nutrisystem members in the comments, celebrate your weight loss success and fly through your first week.
What are you waiting for? Get started with week one of your weight loss success with the help of our Nutrisystem program today! >
*In a study, average weight loss was 11.6 lbs. and 8 inches.
**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.