Dr. Oz
Book
YOU On A Diet cont'd
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  • Drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.

  • Keep on hand emergency foods and items that can help you kill cravings, like V8, carrot sticks, an apple, or even Listerine breath strips.

  • Keep a log of how hungry you are on a scale of one to seven (one being famished, seven being gorged). Try to stay in the three to four range at all times by eating moderate amounts of food throughout the day.

  • Two spices have been shown to aid in waist management: red pepper and cinnamon.

  • Realize that it's OK to make mistakes. The key is getting back on the right road, not beating yourself up over them. Use YOU-Turns to right yourself as soon as possible.

  • Use nine-inch plates for meals. Smaller dinner plates equal smaller portions.

    • Activity Strategies for YOU

  • Walk thirty minutes a day every day. No excuses. Then call your support partner after you do it.

  • Start a strength training program focusing on core muscle (legs, abdominals, and upper body) in the form of twenty minutes two or three days a week.

  • Stretch every day after physical activity to keep your muscles loose and pliable, to help you prevent injury.

  • Do this exercise any time you want: Suck in your belly button and squeeze your butt as if you're pulling up tight jeans. It helps with posture and strengthens your abdominals.

  • Get up and go. Anytime you can move at work or at home, do it.

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