You just eat right (3 meals and 2 snacks) You will lose more weight eating breakfast and snacks than if you dont. Stay away from high fructose corn syrup items, stay away from high in sugar items, most things that are cooked in oil stay away from, if you use ground beef change to ground turkey, if you want pasta or bread (which you dont need much of at all) make sure it is wheat, plenty of veggies and fruits, yogurt, etc. The Dr. Phil what to eat and what not to eat type book is a life saver as far as what is healthy and what isnt. Breakfast I have 1 package of instant oatmeal, the PLAIN stuff because it is sugar free, oatmeal helps you lose weight. With that i will eat an apple or sugar free thing of yogurt, I might even make a fruit smoothie. OR I will make a couple scrambled eggs with fruit. Snack is veggies, fruit, or yogurt...lunch is salad with healthy dressing (low in sugar etc, healthiest is EVO oil kind that you make at home), or some sort of fish that is cooked in a healthy way along with veggies, again snack can be fruits, veggies, yogurt or healthy nuts if you like those (I for one dont like any nuts), dinner cook something lite because your biggest meal needs to be breakfast and make lunch smaller and dinner smallest.
Exercise is key too. You can buy the pedometer ($3 at walmart) to track how many steps or miles you walk, add on to that. You can do a ton of workouts at home withouth actually buying much of anything.
Im starting again (my downfall is when I travel I cant eat right cause I honestly dont want to so I gain the weight back) Im vowing to stop that and eat right for most of vacations and my family needs to just get over it.. wink
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Oprah had Dr. Oz on her show several times now and what he says true. Check it out if you wish--just cut and paste the link in a new window. I will post a bit of what he says AND if you go to the site and follow the links, you can view some neat FREE exercise videos online! And also you can go to You tube site to view exercise videos as well!!
http://www2.oprah.com/tows/pastshows/200611/tows_past_200...
The first step to getting on the path to better eating is to take stock of your pantry! Dr. Oz and Dr. Roizen say there are five ingredients that should be banned from your diet forever.
The first ingredient to avoid is hydrogenated oil, which often masquerades as partially hydrogenated oil. Dr. Roizen says we should also eliminate sugar and high fructose corn syrup from our foods. "We eat 63 pounds of [high fructose corn syrup] a year, which puts 33 pounds on the typical American," he says.
Enriched flour is the fourth ingredient to avoid. "[Enriched] means they took all the good stuff out and put a little back," Dr. Roizen says. In 1960, Americans didn't use enriched flour, but today we consume 63 pounds a year, he says.
The fifth offenders are white foods—including bleached flour. The only white items you should have in your fridge are egg whites, cauliflower and fish, Dr. Roizen says.
Your favorite snack foods won't advertise their artificial ingredients—Oprah's medical experts say you have to read the small print for yourself!
After you've read the ingredients on the label, check out how much saturated fat and sugar is in your food. Dr. Roizen says you want to buy foods that contain less than four grams of saturated fat and less than four grams of sugar per serving.
Keep in mind—polyunsaturated and monounsaturated fats are good for you and help fight depression.
Can't seem to find any food that fits the bill? Dr. Oz says you should head over to the produce aisle and stock up on fresh fruits and vegetables. Packaged goods usually contain harmful, artificial ingredients because they're designed to stay on the shelf for years, he says.
The supermarket shelves are filled with foods that seem healthy…but don't be fooled. Dr. Oz and Dr. Roizen say that 50 percent of the sugar we eat comes from "fat free" foods like salad dressings and soft drinks. In fact, young women get about half their daily calories from salad dressing! Dr. Oz says to substitute olive oil and vinegar for a healthier alternative.
It's 3 p.m. and you're craving something sweet…and something salty. Before you put your quarters into the closest vending machine, consider some healthy alternatives to potato chips and candy bars.
When Dr. Oz wants to crush a craving, he relies on his emergency snacks, which he carries everywhere! "Emergency foods you want tend to be foods that are a little crunchy with some sweetness to them," he says.
Apples, carrots and nuts are great snacks to consider. A glass of vegetable juice also takes the edge off, he says. One snack you may not have thought of are breath strips! "I like [breath strips] because, a lot of times, we have a craving center in our brain that says put something in me," he says. "It doesn't tell you what."
Dr. Oz says a glass of water, a good night's sleep or sex might also satisfy your craving center.
Another way to fight fat is to spice it up! Adding red pepper flakes or cinnamon to your food can reduce your appetite. Starting with a smaller plate also helps you eat 33 percent less, Dr. Oz says.
Breakfast is also a key component to Dr. Oz's diet plan. "People who eat breakfast every day are thinner," he says. "Jump start your metabolism with breakfast—don't miss it!"
Dr. Roizen says people should try to automate their breakfast and lunch. "Why we get so fat is we have so many choices…we want one of everything," he says.
For breakfast, Dr. Roizen says you should have the same thing or the same small variety of things every day. Steel-cut oatmeal, whole grain cereals and egg-white omelets are great options. Then, do the same thing at lunch. Find a lunch that's satisfying and stick with it. Then, come dinner time, you can enjoy a variety of options!
When soggy cereal and steel-cut oatmeal loses its appeal, whip up one of Dr. Oz and Dr. Roizen's favorite breakfast treats!
The Quick Magical Breakfast Blaster
2 servings, 136 calories per serving
1 scoop (1/3 cup) Soy protein (like Natire's plus Spiru-Tein)
1/2 tablespoon flaxseed oil
1/4 cup frozen blueberries
1/2 large ripe banana (or other fruits of your choice)
1/2 tablespoon apple juice concentrate or honey
1 teaspoon Psyillium seed husks
Peel banana; break into chunks. Put all ingredients in a blender. Add 12 ounces of water and ice, as well as powdered vitamins. Cover, blend until fairly smooth.
