The Leaf | Healthy Weight Loss Blog

Every day new information about weight loss seems to show up in our social media feeds and email inboxes. While it can be confusing and even contradict what you read the day before, one fact remains undisputed. Exercise helps you to burn calories and shed extra pounds. That’s why 30 minutes of daily activity is part of the Nutrisystem weight loss plan . The Appeal of Low-Intensity Workouts You don’t need to join a gym, run for miles or even break a sweat to get the benefits of being active. Low-intensity, steady state (or LISS) exercise can be as effective as the high-intensity interval training (HIIT) that has become so popular. Understanding LISS vs. HIIT LISS workouts gently elevate your heart rate and dial up your metabolism through an extended period of constant yet moderate exertion. That is, with LISS you are moving relatively slowly for a long time. You should be able to talk comfortably during a LISS workout. In contrast, HIIT sessions are fast and challenging, with bri

Coffee is the ideal healthy weight loss food. Not only does one cup of black coffee have negligible calories (that makes it a Free Food on the Nutrisystem plan ), but a Harvard study also found that drinking up to four cups a day can actually reduce body fat by about four percent. Researchers theorize that this is done by boosting the rate at which we burn calories (metabolic rate). Keep your coffee healthy with smart indulgences. Unfortunately, coffee is one of the easiest healthy foods to make un healthy. All the mix-ins can turn your daily pick-me-up into one big fat calorie bomb. For example, if you have two cups a day with cream and sugar, you’d better add an extra 300 calories to your food diary. Two ounces of cream is 120 calories (with 12 grams of fat) and two teaspoons of sugar are 32 calories. Switching to whole milk saves you a bundle of calories—two ounces is only 38 calories. There are plenty of other, better fixes to help you to get the coffee taste you want with

Are you looking to spice up your healthy meals during the colder months? Look no further than the incredible world of squash! With a variety of shapes, colors, flavors, and textures, squash adds both versatility and nutrition to your menu. Immerse yourself in the wonders of winter squash, discover the best varieties, and let your culinary creativity flourish with delicious squash recipes. Get started with our handpicked selection of the top seven types of squash below. Your taste buds will thank you! 1. Butternut Squash A tube-shaped squash with a bulbous end, butternut has smooth, buff-colored skin. The fine-textured, deep-orange flesh tastes similar to sweet potatoes, though some liken the flavor to butterscotch. Nutrisystem Category: SmartCarb Nutrition Highlights: A one-cup serving has 63 calories, 2.8 grams of fiber, no fat and negligible amounts of sodium, but it gives you 14 percent of your RDA for potassium and a whopping 297 percent of your daily vitamin A supply. Try

‘Tis the season for specialty foods and drinks! With so many enticing pumpkin and apple treats hitting the market, it’s hard not to get side-tracked from your healthy eating habits. Unfortunately, these kinds of foods pack more than just flavor—they dish out a lot of fat and calories, too. We’ve rounded up eight common offenders, along with some tips on how to make healthier choices so that you don’t feel like you have to miss out on your favorite fall fare. Here are eight simple swaps for a healthier fall: 1. Pumpkin Spiced Latte While it may be the signature drink of the season, many of the pumpkin spice drinks on the market pack a ton of fat and calories. Some even clock in over 300 calories and 10 grams of fat. Don’t miss out on the full coffee shop experience. Instead, just order smart with these simple ways to lighten up your latte . Better yet, save your money and whip up a healthy fall recipe instead! Enjoy our Skinny Pumpkin Spice Latte or Pumpkin Spice Latte Protein Sh

You’re trying to eat healthy, but let’s face it: nobody enjoys a dry sandwich or a bland chicken breast. However, healthy eating doesn’t have to be boring. Choosing healthy condiments can help you reach your goals without compromising on flavor. Still, some sauces and spreads can absolutely derail weight loss progress. Read on to learn which condiments are best for weight loss and which you want to limit to see results. Condiments Definition Condiments are all the sweet, tangy, spicy and savory extras we add to our meals to make them satisfyingly delicious. This includes dressings, sauces, spreads, dips, relish, spices, marinades and more. Unfortunately, a dab here and a schmear there can add serious calories to your day. One tablespoon of mayonnaise, for instance, contains 94 calories. For reference, a tablespoon of food is about the size of the tip of your thumb. However, the solution is not to swear off these add-ons. Studies show enjoying your food enhances satisfaction whic

There are many reasons to add spices to your food. The most obvious might be the varying rich flavors that different spices can contribute to your meals without adding any calories, fat, sugar or salt. But research also indicates that fall spices can have health benefits as well. Adding spices to your dishes just may help boost your immunity or contribute to overall better health. 10 Fall Foods for Fast Weight Loss Read More Let’s look at 10 seasonal spices that will add delicious flavor—and health advantages—to your autumn menu: 1. Cinnamon Derived from the inner bark of trees in the Cinnamomum genus, cinnamon is one of the most popular and well-known fall spices out there. It adds a distinctive flavor to many different baked goods, breakfast cereals and even hot drinks. But this aromatic spice also has some valuable health benefits. For instance, a recent study, published in the Journal of the Endocrine Society, found that cinnamon may improve blood sugar control among pr