It’s National Picnic Day! 5 Tips to Plan a Diet-Friendly Backyard Picnic

Celebrate National Picnic Day with a fun backyard cookout! Now is the perfect time to plan for a spring or summer picnic. Keep things healthy and diet-friendly with our simple guide. Here are five fun ways to enjoy backyard picnic food and still lose weight:

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1. Load some veggies on that grill.

Even veggie haters find grilled vegetables to be irresistible. That’s probably because this particular cooking method brings out their inherent sweetness. Slice up some onions, zucchini, eggplant, carrots and even cabbage “steaks,” then grill them up as a healthy side.

To keep your meal diet-friendly, load up half of your plate with veggies. Trending now: the carrot “hot dog.” Cook whole carrots on the grill and serve them on a whole wheat frankfurter bun with all the fixings. You can also use veggies in another way: in some grilled vegetable recipes, vegetables are layered between cubes of chicken, a firm fish like tuna or swordfish, shellfish such as shrimp or even lean beef. Vegetable kebabs can help you keep your meal balanced between higher calorie protein and lower calorie veggies with a fiber-friendly twist.

Check out these seven foods that taste better on the grill! >

2. Make sides that are the star of the meal.

Forget the mayonnaise-laden potato salad, pasta salad and coleslaw that crowd every summer picnic table across the land. They’re as ho-hum as they are fattening. Instead, focus on some of the farm fresh produce that’s readily available this time of year.

Consider replacing slaw with a Zesty Cucumber and Dill Salad that takes minutes to prepare and can sit in the fridge for hours, just getting more and more savory the longer it marinates! You also don’t have to nix slaw completely from the menu—just liven up a cabbage-carrot mix with a dressing of low-sodium soy sauce, rice vinegar and peanut butter. This Spicy Peanut Slaw recipe supplies one PowerFuel and two Vegetables to your daily count.

Love pasta salad? Broccoli, bell pepper strips and cherry tomatoes turn a simple Creamy Pasta Salad (mixed with nonfat Greek yogurt instead of mayonnaise) into a work of art. Plus, it clocks in at only 228 calories per serving, even with the chopped turkey bacon added for crunch and protein. One serving counts as one SmartCarb, one PowerFuel and one Vegetable. Click here for the recipe! >

You also don’t have to banish potato salad if you make it the Nutrisystem way, using reduced fat mayo, nonfat Greek yogurt or even a piquant vinaigrette. Think outside the summer picnic basket too: Eliminate half of the potatoes from the recipe and mix in turnips, cauliflower or parsnips. Add fun and flavorful ingredients like dill, green onions, chives or capers. Then throw in some of your favorite vegetables, like fresh peas, bell peppers or radishes for a flavorful bite. Make a healthier potato salad for your summer picnic with these five tips. > 

3. Add Nutrisystem foods to the mix.

How good would your Nutrisystem Classic Hamburger or Grilled Chicken Sandwich taste if you made it on the grill? Yes. THAT good. End your picnic meal with a Nutrisystem Ice Cream Sandwich or, as just about everyone does, with s’mores. Well, with our own S’mores Pie made with a graham cracker crust, ooey gooey marshmallow and real melted chocolate tucked inside. Mmmmm—and it’s only 140 calories!

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4. Plan active backyard fun and games.

Exercise off any excess calories from your summer picnic by planning outdoor activities for young and old. If you have enough yard, set up a volleyball or badminton net. Kids aren’t the only ones who can enjoy backyard games like tag, freeze tag or dodge ball, particularly if you incorporate water balloons into the fun. You can even do a riff on the egg-and-spoon relay race with filled water balloons and a wooden spoon. Throw Frisbees back and forth or set up a game of cornhole or horseshoes. Organize a post-picnic walk around the neighborhood or a nearby park.

5. Hydrate wisely.

While you can always turn to light beer and wine coolers to save some calories, don’t forget that studies have shown that alcohol can stimulate the appetite center of your brain and make you eat more, says the United Kingdom National Health Service.

Both wine and beer come in non-alcoholic versions. You can also whip up some delicious and satisfying “mocktails” that will wow your guests. Try a non-alcoholic Strawberry Daiquiri that combines fresh and frozen strawberries with water and lime juice in the blender. It’s only 55 calories per serving and counts as one SmartCarb on Nutrisystem. Find this mouthwatering non-alcoholic drink recipe and four more mocktails right here! >

Avoiding alcohol at your backyard picnic can help you avoid unnecessary calories. However, you can still enjoy alcohol in moderation on your Nutrisystem program. If you’d like to have a drink, check out this article on 10 Low Calorie Beers That Actually Taste Good! > You can also brush up on your Nutrisystem knowledge and learn more about alcohol on our program right here. >

Be sure to explore The Leaf for more tips to enjoy this summer season with family and friends, including expert fitness and nutrition tips as well as delicious seasonal recipes for your weight loss journey!

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The post It’s National Picnic Day! 5 Tips to Plan a Diet-Friendly Backyard Picnic appeared first on The Leaf.

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I gained 10 kg during the lockdown and now I don't want quarantine to end.

So, I basically realized quite abruptly that I have put on more than 10 kg during the past two months (from 60 to 72). I am horrified. I knew that lockdown had an impact on my belt, but I did not expect it to be that drastic.

And the worst thing is that I did not realize until I saw a picture of my first day out with friends in ages. And now I am cursing myself. How could I have let this happen? Well, I do kinda know. I put all of my attention on my career (I have 3 jobs and I am writing a Master Thesis) and completely neglected my health, went through 2 family losses in a month, and generally used food to escape that deep, deep depressive slump (with obviously no effect).

I rushed to some tough love measures: I am doing a low cal diet ( around 1200 kcal, but I had days in which I was under 1000 - trying to avoid that), intermittent fasting, completely removed bread and refined sugars and I started working out online, despite being very, very bad (hopefully it will improve).

Still. I am constantly aware that I have never been so unfit and overweight. My weight fluctuated but never broke a certain threshold. Now it most definitely did -and by a lot! And it is ruining my life. I lost all of my confidence and I hate myself.

I keep thinking about it.I don't want to see or speak with people anymore. I struggle to focus on work. I am spending most of my free time looking at weight loss videos. I don't know how to stop, really.

Damn, I even had a dream in which my family kicked me out of the house and all my friends abandoned me because of my weight gain (I know it is very stupid and unrealistic, but this is what my subconscious is up to).

What can I do to like live again?

I just wish I never reached this point.

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Tips to improve mental state when it comes to weight loss?

I’ve been trying to lose body fat for the past year. I eat a lot of whole foods and exercise (both strength and cardio) around 5-6 hours a week for maybe 3 months straight and have only seen my weight drop a pound. I’m getting so frustrated but I keep reading about how your having a good mindset is a huge factor in healthy and effective fat loss —something that I definitely do not have. I admit that I put a lot of pressure on myself and feel stress around food + body image.

Do any of you have tips to have a calmer and more positive mental state regarding weight loss? At this point I just want to be happy and content over feeling the need to be physically smaller.

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Stuck with weight loss after losing 18kg, not sure where im going wrong right now

Hey everyone,

so i started my weight loss journey feb 1 2020 and lost around 23kg, done it with keto so after getting the water weight back i lost around 18kg in like 10 months. I then headed into a break ate rather whatever for 2 months and now since 1-2 Months im back in it but without keto. Even tho i calculate just like before im slowly gaining/staying equal rather then losing weight and i dont know whats wrong.

Always aiming at a 20% deficit, started in the beginning with 1900, then 1800 and currently im at 1700. i don't know why but with carbs apperently im not losing weight even tho my caloric intake is just as controlled as before. Is my metabolism fucked or smth, did i do smth wrong?

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Weird dream leads to realizations and taking accountability /23F - 1,57m (62,58'') - 102kg (225lbs)

Hello everyone! I really hope this is ok to post :)

I'm 23F - 1,57m (62,58'') - 102kg (225lbs)

I woke up this morning feeling so low, I had a terrible dream and my being fat was the main focus. Everyone I know had a paper with my weight gain from last year to a recent future, month by month. It got to an even heavier weight than I am right now. People were shocked by it and talked me down for that (my friends and family would never really do that, but in my dream they were really mean).

I'm one of those people who always has been a little chubby, the fat one in the class etc. So when I actually became obese in my late teens, my opinion of myself hadn't changed a bit. I'm sure many people here can relate.

Anyway, in 2018-2019 I was around 80-85kg, and I already thought it was time to take action. I started going through very strict weight loss plans (super strict Keto with meal replacements, Keto with food, 4hourbodyslowcarb), alternating with "normal eating" months. Of course, this meant that every time I would lose 10kg, I would regain 7 in the days I was eating. My lowest in that period was 77kg, but I would say that by September 2019 I was around the 85kg, stable. Yep, same as before.

The end of 2019 was really hard for me. Even before Covid, I started having problems in my work and binging more than usual (delivery apps are the Devil). At the start of the pandemic, In Mars, I wighted 94kg, a weight that was just unthinkable for me two or three years prior. Started going lazy CICO during lockdown, and it went kinda well. I knew I would't have been able to actually go on a diet all alone at home with absolutely nothing to do, but at least I could try not to gain any more weight. I lost about 2 or 3 kg before the summer, and did another cycle of 10 day protein only meal replacements when I went back to my home city. I know what you are thinking right now, stupid ah? I lost 7kg, was all happy about it, than came the summer and the drinking, restaurants and a whole lot of take away food. I of course took back the 7kg in the blink of an eye, and when I got back to work and school I really started to feel even lonelier and more depressed than I was before.

I'll make the story short. I am, as of right now, a depressed, procrastinating binge eater and I'm really starting to worry about my future. I plan to go to therapy, but keep procrastinating that as well.

The real reason I chose to this post, is not only accountability. This is the biggest weight loss platform I know, and I've been here for some time now. All through the last year's journeys at least. I am 100% sure that there is someone there who's feeling exactly like me, has my age, and similar weight and would like to be my partner in crime. I don't mean simple accountability, but choosing the same meal plans, trying to cook together and talk about ourselves... Someone whom I can understand well and can understand me well. I have friends, but none of them are overweight and would get uncomfortable talking about this. If you read all this and would like to give this a try, send me a message :) I'm in Europe btw (for the time zone :) )

I fear all this won't be accepted by the moderators, but it felt great to write.

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Lost 18 lbs (190 to 172) in 3.5 months with diet and workout. Can't say i don't look better but the difference isn't that great. It's frustrating.

Weight 1/2/21 190.2 lbs Weight 4/17/21 171.6lbs

I am 34 M and 5'8".

Intervention:

++strict diet as follows

---no junk food like burgers, chips, etc.

---caloric restriction at 1500/day with composition 25% carb, 30% fat and 45% protein. Very strict with use of calorie counting and macro counting using a scale and a famous paid app.

---NO CHEAT MEALS!!!

---Mix of veggies and meat options like fish/shrimps/extra lean beef and chicken breast only.

---almost every meal fresh made (very difficult to maintain and expensive but giving it my best).

++Gym

---4 days a week pumping iron.

---2 days a week cardio.

---one day rest of course.

Results/concerns:

Weight down almost 18 lbs. I do look a little slimmer and waist and chest is down by an inch. Still struggling with stubborn belly fat and man-boobs. I wasn't expecting a 6 pack but i wished with this much work belly should look better.

I know muscle building is not quiet possible when focus is on weight loss but i feel i am losing muscle mass more than fat maybe.

On a brighter note, joints feel better. Back doesn't hurt as much.

Would appreciate remarks/constructive criticism.

Best

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Day 1? Starting your weight loss journey on Friday, 23 April 2021? Start here!

Today is your Day 1?

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Welcome to r/Loseit!

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So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

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Why you’re overweight

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Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

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Before You Start

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The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

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Tracking

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Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

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Creating Your Deficit

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How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

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The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

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Exercise

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Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

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It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

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Crawl, Walk, Run

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It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

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Acceptance

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You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

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Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

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Additional resources

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Now you’re ready to do this. Here are more details, that may help you refine your plan.

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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