8 Common Weight Loss Challenges Nutrisystem Newbies Face (and How to Beat Them!)

Article posted in: Nutrisystem
woman skipping a meal

Pretty soon you’re going to be an old hand at the Nutrisystem weight loss program. But right now, you’re a newbie and, like any new undertaking, it can be just a bit confusing. No worries: There’s always a learning curve at the beginning of anything new, and you have plenty of help to get adjusted.

Start here with a little guidance from Nutrisystem Weight Loss Coach Lucrecia Brown. She is an old hand at helping brand new customers navigate the program to achieve ultimate weight loss success.

We asked Lucrecia to tell us the most common weight loss program challenges newbies experience—and how they can overcome any obstacle. Here’s how to beat any quick weight loss challenge you’ll face.


Nutrisystem 7 in 7 Challenges

1. Your Nutrisystem plan includes 7 in 7 in your first order. What do you do?

7 in 7 is included with select fNutrisystem plans. This specially selected first week was created by dietitians to help you lose up to 7 pounds in your first 7 days* – because when you get off to a fast start, you’re more likely to reach your goal!

Designed to prime your body for steady weight loss, 7 in 7 features Hunger Control Shakes and Fat Burning Bars, plus delicious meals and snacks hand selected by nutritionists.

Your Hunger Control Shakes and Fat Burning Bars are designed to help you feel fuller. You can also eat as many non-starchy veggies as you’d like to fill up!

To learn more about this first week, check out the 7 in 7 Guide! This guide is filled with important information, advice and tools to help you have a successful first week. Be sure to also check out the 7 in 7 Recipe Book for healthy recipes and fresh ideas designed to support your first week of weight loss.

2. Once you start your plan, you also start exercising. Good move—literally. But you may overdo it. That’s not wise if you’ve been sedentary up until now. You could hurt yourself.

Consider holding off on activity until your first week is complete. Your body is likely already adjusting to a new eating schedule and calorie goal.

If you do decide to introduce activity, remember: Slow and steady wins this race. Keep your physical activity light—no more than 30 minutes if you’re just starting out. You have to walk before you run.

Follow My Daily 3: Three 10-minute walks a day, or other small forms of exercise, to build up your stamina and endurance.

If you’re already exercising, connect with a Weight Loss Coach about whether you can nudge time and speed.

3. You’re cutting back on everything else, so you may be tempted to cut back on non-starchy vegetables.

Don’t do that! You need a minimum of four servings of vegetables per day. Non-starchy vegetables fall are unlimited on the program, so you can have as many as you want. They’re low in calories, but high in nutrition and full of fiber to keep you feeling satisfied.

View the Nutrisystem Grocery Guide for a list of non-starchy vegetables that you can enjoy on 7 in 7 and beyond. Not a veggie fan? You’ll want to check out these simple ways to sneak in more veggies.


Nutrisystem Meal Plan Challenges

1. 64 ounces of water—it sounds like a lot! You think you’ll never hit your goal.

We recommend sipping on water all day long. It’s naturally good for you and helps you feel full! Aim to drink at least 64 oz. (8 cups) of water or other calorie-free drinks each day. If you enable NuMi SmartAdapt®, you will be provided a personalized daily water goal that is based on your body weight.

You’re eating six times a day, so have at least a glass with each weight loss meal. You can even use calorie-free beverages, such as seltzer with a squeeze of lemon, flavored water, coffee and tea, as treats throughout the day. Easy peasy. Check out these 10 hacks for drinking more water.

2. You think that skipping meals might accelerate your weight loss. Or, you get to the point where even the trimmed down weight loss meals on the plan seem like too much.

Remember that the Nutrisystem program is designed to help you lose weight in the most efficient and healthy way. Skipping meals is a big no-no. You need every one of those calories and all of those nutrients to stay healthy and keep your calorie-burning metabolism chugging along.

Choose smaller portioned grocery items from your list to help make it easier to eat all the foods. For example, choose string cheese or a tablespoon of peanut butter over a half-cup of tuna.

Skip carbonated drinks that can fill up your belly and make it hard to eat your meals.

Trouble getting those veggies? Substitute low-sodium vegetable juice for one vegetable serving, or always have at least two vegetables with lunch and dinner.

Eat breakfast within an hour of waking up, then space out your meals and snacks every two to three hours.

3. How long does it take to lose weight? You weigh yourself every day and you get discouraged by A.) slow weight loss or B.) eek, you gained a pound since yesterday!

When it comes to that number on the scale, clinical studies on the Nutrisystem program show that the average customer loses about 1-2 pounds per week. This is considered healthy and sustainable weight loss, which is exactly what we want. However, general science says that even losing a half a pound per week is good!

The frequency that you weigh yourself is a personal preference. Some people like to weigh themselves every day, while others weigh themselves every week. Some people don’t want to weigh themselves at all! All options are OK. Just keep a few things in mind:

Weighing in everyday? Make sure it’s at the same time of day and with the same amount of clothing. Recognize that the scale can fluctuate drastically from day to day, sometimes even 5 pounds, so you must be conscious of that and not get frustrated. Chart your progress in NuMi and look at the weight loss trend over the month. You can’t base your success on a day or even a few of weighing because it takes time for your body to adjust and show results.

Weighing once a week? Again, make sure it’s at the same time of day and with the same amount of clothing. Pick a specific day of the week to have your weigh in. It’s also important to recognize how the scale fluctuates and that having only one weekly measure only provides one data point. Again, look at your progress over the month to see results.

Not weighing at all? Use the other indicators of success we mentioned and measure those changes week to week. One of the easiest to check is the way your clothes fit. You can even break out a tape measure if you choose to do so. Check out this article for step-by-step instructions on how to measure yourself properly >

You should also acknowledge your non-scale victories. Are your clothes roomier? Can you bounce up the steps you used to drag yourself up? Do you have enough energy to keep up with a toddler? Then you’re doing something right, no matter what the scale tells you. Want some inspiration? Check out these 25 non-scale victories from customers just like you!


Cravings, Emotional Eating and Weight Loss Motivation Challenges

1. One bad day at work or a whiff of the cinnamon buns at the mall can set the cravings cycle in motion. As for weight loss motivation? It can flag once in a while even for the best of us. You’re not going to change your relationship with food right away. It’s part of a process that can take you weeks or months.

Check out the Success Stories page on The Leaf Weight Loss Blog for a little inspiration. Then make sure to read this article: 10 Tips for Finding Your Weight Loss Motivation >

Hold yourself accountable and watch your weight loss program progress by logging your weight loss using the NuMi app. Connect with a Weight Loss Coach, too. They can help when those tough moments hit.

Journal your feelings. Not only does keeping a journal help you deal with stress, according to many studies, it can also help you identify the specific events that can trigger emotional eating.

Walk away from your cravings and your feelings. Literally. Studies have found that exercise can help boost your mood and may even help you resist cravings. One 2012 study done at Brigham Young University found that 45 minutes of moderate-to-vigorous exercise can lower your motivation to eat.

Do yoga or meditate to help you lower your stress levels. Try these awesome yoga moves!

Have a list of motivators always on hand. One day your before picture might keep you on the right track, while another day looking at a list of the reasons you started on this weight loss journey may do the trick. Remind yourself that your weight loss goal isn’t a number, but a new way of life—a healthier one.


Flex Meals and Dining Out Challenges

1. You signed up for Nutrisystem to take some of the decision-making and guesswork out of your weight loss. But, after week one, you’re encouraged to make some meals on your own, using all of the valuable nutrition and portion-control lessons you’re learning. And, it’s unavoidable: Sometimes you’ll want to go out to eat or have to prepare meals for a crowd. You’re afraid you’re not going to make the right decisions.

Start by reading up on Flex meals to get an overview of what your Flex meals should contain. Then visit the Recipe section on The Leaf to get some great ideas for Nutrisystem-approved Flex breakfasts, lunches, dinners and snacks.

Every Leaf recipe has been broken down for you on how to count it on the program, so you can be sure you’re eating exactly what you should. When cooking dinner, make sure your portions are accurate using our Grocery Guide. And make lots of extra veggies!

If you’re heading out on the town, get suggestions about what to order at every type of restaurant by referring to the Nutrisystem Dining Out Guide. When dining out, check the restaurant’s menu and nutritional information online before you head out, so you know which choices to make once you get there. Still not sure? Connect with a Nutrisystem Weight Loss Coach for help.

Note: If your program includes 7 in 7, avoiding dining out during this first week. This should be at the top of your mind when you decide on the start date of the program.


*In a study, average weight loss was 5.1 pounds in the first 7 days.

It’s important to know that changing your diet or exercise or losing weight could affect some medical conditions and medications. Your doctor may need to adjust your medications due to changes in your diet, exercise, or weight while on Nutrisystem. Make sure to check with your doctor before beginning any weight loss program, including Nutrisystem. Please be sure to eat all of the food that is recommended on the Nutrisystem program. Failure to follow the program and eat all of the food recommended may increase the risk of developing serious health complications. At Nutrisystem, we care about you. That’s why we champion safe, effective weight loss—no fads, no gimmicks, just better health.