Replacing NutriSystem With Your Own Foods - A Complete Weight Loss Plan

There are free tools online to track your progress losing weight

Here are my favorites and others that may help you

When I was on NutriSystem, I would keep track of what I ate, and frankly, anyone can sign up with NutriSystem and use the weight management tools, even if you don't purchase their foods.

Sparkpeople has great tools to make sure you are getting all the nutrients you should, as well as exercise programs with videos, and much more, it's a great resource.

You can use what I have set out below as a guide. You should have enough information right here to know how much you should eat each meal, and between meals.

Free printable diet food exchange lists

Print these out for reference

Most diet programs appear to be based on the diet food exchange list or lists put together for Diabetics. The exchange lists will provide a food groups and food portions within those food groups.

Below you will find a direct link to each food group as provided by mayoclinic.com, each should open in a different window, but if not, you can use the right-click-over-the-link and open in a new tab or page method.

Print out each one...use the "Print" link above the list at the site. This way when a food type is mentioned as we move through the rest of this page, you will know what foods you have to choose from, and what amount = a portion size.

ALSO, is you aren't using one of the food trackers mentioned above, please feel free to print my checklist to keep track of your foods as you eat them. Click here to print the checklist in PDF format, or click here to print this out in .doc Word format.

Starches: Breads, cereals, grains, starchy vegetables, crackers and snacks
Fruits: Fresh, Canned, Dried and Juices
Milks and Yogurt: Milk, Yogurt, Soy Milk, Rice Drink
Non-Starchy Vegetables: There's a long list of these, you can eat them fairly freely
Meat and Meat Substitutes: Broken down by Lean, Medium-Fat and High-Fat
Fats: You do need a little HEALTHY Fat
Desserts, Sweets: Some must avoid, some can eat in moderation
Free Foods: You can eat as much of these as you want

Breakfast and Weight Loss (Management)

For those not using NutriSystem

Breakfast doesn't have to be anything fancy for me, but I like it to be healthy. When on NutriSystem, a granola bar and coffee was enough for me. Substitutes to NutriSystem are included below in a list of things that you can buy bulk online, or at your supermarket.

Breakfast Suggestions:

- 1 Meat or Dairy Portion (ie. 1 egg, see list printouts provided)
- 1 Starch (ie 1 slice bread, see list printouts)
- Tea or Coffee as described above
- Free Food ok anytime.

I do use a little sugar-free creamer. If you like your tea sweetened, you can use a natural no-calorie, no-carb herbal sweetener called Stevia, one of the items in the breakfast food suggestions below.

Mid-Morning Snack Ideas

Before I learning I was Lactose Intolerant, I would have a cup of yogurt or a cheese like string cheese. You can also have 8 oz. skim milk if you prefer to drink something. Lately I have been having my fruit at this time of day and sometimes a piece of Lactose Free Cheese at this time of day.

What to eat using Food Lists and food on hand:

- 1 Fruit (see food lists)
- 1 Dairy

A few suggestions of things available in bulk and online are listed below:

Planning your Weight Loss Lunch

Lunch can be a prepared food like the ones suggested below, and a salad, with low-fat dressing...especially easy on the run.

If you want to fill in your own foods, you can have:

- 1 Meat or Dairy (see food lists)
- 2 Low Starch Vegetable (salad is what I like)
- 1 Starch (ie 1 bread, 2 brown rice cakes, (see food lists)
- 1 Fat
- Any Free Foods

Weight Control Dinner Plans

For dinner, you have a prepared meal like one of the ones listed below, a nice big salad, and very low carb vegetables. See the low-starch vegetables in "food list".

You can have a nice big salad, in fact you can eat salad any time you like if you use fat-free dressing in moderation, or just squeeze a little lemon on for flavor. Just avoid the high-starch vegetables, but eat salad freely.

If you choose to buy ingredients of the meal, here's the portions:

- 3 Meat and/or Dairy
- 1 Fruit or High Starch Vegetable
- 1 (or more) Salad with dressing as described above
- 1 Starch (see food list)
- 2 Fat - could be a couple of teaspoons of butter on potato or rice, or oil in salad, or see food lists for suggestions.

Track my progress - or lack of progress - 1/2013 - 5/2013:-( New goal 8/2013

I used a resource on Sparkpeople to determine how much weight I should lose within what period of time, and it was suggested it is best to lose not more than 1 - 2 lbs. a week. My first goal was to finish by April 1, 2013....and that didn't work, I could give you some valid excuses, but will spare you, as it's always easy to fall back on excuses. I'm going to keep at it though, and move my goal up...it keeps me accountable, and at least helps me maintain my weight and lose a bit.

Countdown to Weight Loss Countdown

Weight Loss Countdown: August 30, 2013

Here is a Record of my Weight Loss or Gain

Me being accountable to you - for better or worse

I am starting 2013 with a clean slate, removing all of my past weight loss notes. Why? Because I GAINED more weight than I wanted to during the holidays, and don't want to look back, but ahead. I want to lose at a slow and steady pace and develop good habits along the way. My new goal is to weight 145 - 150 by August 30th. If I do that, I'll be able to wear the cloths that I can't fit into any longer.

Then I'll decide whether I want to set a new goal after that. I'm not going for the "skinny" look.

>>> January 16, 2013 Weigh In: 165 lbs. Ugh! I can't wear any of my jeans any more! But - and this is key - I REFUSE to buy new ones. I'm not going to start losing right away, just tracking and making sure I don't gain.

>>> February 14, 2013 (Happy Valentines Day!): The same weight as above, and now getting serious about losing.

>>> February 23, 2013: 164

>>> May 6, 2013: Not much change unfortunately, but about the same

I'll be back fairly regularly with updates on my weight loss progress.

Your Weight Loss Success Stories

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PLEASE READ BEFORE SUBMITTING A STORY:

Submissions must be from Squidoo members only. This is a moderated list, and all other links will not be approved. If you are not a member of Squidoo, and would like to join so that you can share your story, you can do so by visiting this link. If you don't have time to write the complete story now, just join and start, and you can come back to finish it any time, then feel free to submit it here. Make sure your page is a personal weight loss story.

Social Media Chatter About Weight Loss

Maybe You'll Find a New Weight Loss Buddy

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In honor of my husband who battles Diabetes on a daily basis, a percentage of most purchases you make through this page goes to the Diabetes Research Inst. You can also contribute directly.

The Diabetes Research Institute Foundation (DRIF) is a not-for-profit organization whose mission is to provide the Diabetes Research Institute with the funding necessary to cure diabetes now.

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