By Mehmet C. Oz, MD, and Michael F. Roizen, MDPage 1 of 1
Adopt these strategies and watch your body change effortlessly.
Make Your Eating Plan Automatic
Over a 14-day period, train yourself to make good-for-YOU food choices (Step 2 makes this easy). You’ll reprogram your appetite, so YOU will be in charge of what you’re eating.
- Eat three main meals, plus snacks, so you’re never hungry.
- Eat the same things for breakfast and lunch. Minimize food choices = lose more weight.
- Fill up on whole-grain carbs; veggies; fiber; nuts; and lean, healthy protein: fish, poultry, etc.
- Hunger crave? Choose: apples, almonds, walnuts, chopped veggies, nonfat yogurt and water!Remember That Waist Is More Important Than Weight
Because of its proximity to vital organs, belly fat is the most dangerous fat you can carry. It is one of the strongest predictors of health risks (heart disease, diabetes, and more bad stuff) associated with obesity.
Ditch the scale in favor of the tape measure. Measure your waist and aim small: Ideal is 32 1/2 inches or less for women and 35 inches or less for men.Stay Satisfied
- To lose weight, you need to eat.
- Eat often: five or six times a day - stay satisfied. Starvation mode makes body store fat.
- Eat plenty of fiber/protein in the AM: Fiber controls PM cravings; protein decreases appetite.
Add Support
- Enlist a friend, family member, or new online buddy as your partner. We need encouragement.
It’s Okay to Make Mistakes
- As long as you quickly get back on the right road, you won’t travel too far down the wrong one
- Just make a YOU-turn to change course (see Step 4).A Few Final Tips
- Check food labels. Don’t buy food with more than 4 grams of sat. fat or 4 grams of any sugar
- Get 7 to 8 hours of sleep each night. Fatigue also makes you crave sugary foods.
- Eat a little healthy fat like a handful of walnuts 20 minutes before a meal. Reduces overeating.
- Choose elegance over force. Weight-loss battles are won when you diet smart, not hard.
- Check food labels. Don’t buy food with more than 4 grams of sat. fat or 4 grams of any sugar
- Get 7 to 8 hours of sleep each night. Fatigue also makes you crave sugary foods.
- Eat a little healthy fat like a handful of walnuts 20 minutes before a meal. Reduces overeating.
- Choose elegance over force. Weight-loss battles are won when you diet smart, not hard.
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