Dr. Mehmet Oz, host of the popular "Dr. Oz Show," created the Just 10 Challenge, a plan designed to help Americans drop 10 pounds by making simple but effective lifestyle changes. The plan isn't just about looking your best; Dr. Oz notes that dropping 10 pounds can help lower your blood pressure, prevent dementia, reduce your risk of stroke, lower your cholesterol and decrease your risk of uterine and breast cancer.
Cut Out Soda
Eliminating soda from your diet can potentially save you hundreds of calories every day; a 12-ounce can of regular soda contains 155 calories, which quickly adds up if soda is your beverage of choice. Not only that, soda consumption increases your risk of diabetes, tooth decay and weakened bones, reports the "Dr. Oz Show." Swapping out just one daily soda can get you started on the path towards losing 10 pounds. If you drink more than one regular or diet soda per day, cut them out gradually until they're no longer part of your diet.
Eliminate Bedtime Snacks
According to the "Dr. Oz Show," people who eat at night gain 19 pounds more per year than people who don't do any nighttime snacking; this is due, in part, to the fact that late-night eaters typically show less discretion when it comes to the type and amount of food they eat. Stop eating at least three hours before bedtime to help drop 10 pounds. If nighttime munching is usually done out of boredom, try taking a bath, giving yourself a manicure, leafing through a magazine or even heading to bed early to curb eating.
Move for 10 Minutes
It may not sound like much, but Dr. Oz says that moving for just 10 minutes every day can help you lose 10 pounds, and improve both your cardiovascular fitness and heart health. No matter how jam-packed your schedule is, you can certainly find 10 spare minutes to get out of your chair and move around. Plan to take a 10-minute walk around your neighborhood every day, play a quick game of soccer with your kids or get up and exercise during the commercial breaks of your favorite show.
Control Portions
Controlling your portion sizes is a virtually painless way to cut hundreds of extra calories from your diet. Instead of eliminating your favorite foods, just eat smaller portions and you could lose 10 pounds. Vow to stop eating foods straight from the package, and put them in small bowls or plastic baggies before eating in order to avoid taking in multiple servings. As a rule, avoid eating snack servings any larger than your fist.
Weigh Yourself Daily
When you've overindulged or your pants are suddenly tight, it's easier to just avoid stepping on the scale. But weighing yourself every day can actually help you lose weight because it keeps you accountable for changes in your weight. It also means you can take steps to reverse weight gain before it snowballs into an extra 10, 15 or 20 pounds.
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