As host of the "The Dr. Oz Show," Mehmet Oz, M.D., is arguably one of the most influential Americans when it comes to weight loss. In 2010, he was "Forbes" third most influential celebrity, and he's been named as one of "TIME" magazine's Most Influential People and "Esquire" magazine's 75 Most Influential People of the 21st Century. Through his show and website, he offers hundreds of weight loss tips that focus on four main ideas.
Size
Portion size is key to weight loss. Oz says you can control your portions by using smaller bowls, plates and cups, and by never piling food more than 1 inch high or within 2 inches of the plate edge. When you eat straight out of the bag or box, you are more likely to overeat. Read the portion sizes on the back of foods, and then measure portion sizes of snacks into individual bags, so you have the right size portion at hand. While portion sizes should be small, Oz recommends eliminating small bills from your wallet so you won't have the cash for vending machine snacks.
Ingredients
Oz wants you to read the ingredients label of everything you buy, and ban certain ingredients from your kitchen and add others. Ban foods with hydrogenated oil, sugar, high fructose corn syrup, enriched flour and bleached flour. You should generally ban white foods from the fridge, except for egg whites, cauliflower and fish. Also, ban foods that have more than 4 g of saturated fat or 4 g of sugar per serving. Stock up on fruits, vegetables and spices that you can add to foods in lieu of salts, oils and sugars. Red pepper flakes and cinnamon can reduce your appetite, Oz says.
Time
Planning meals ahead of time is No. 1 on Oz's list of 100 Weight Loss Tips from his 100th show episode. If you know what you're going to eat for the day, and have a pack of emergency snacks, you'll be less likely to make an unhealthy choice simply because it's quick and easy. Oz also encourages you to take more time to eat your meals by always sitting down when you eat and chewing 20 times per bite. Eating with friends helps you slow down, so although the time at the table may be longer, you're eating less. To keep from spending time looking at unhealthy foods that aren't on your list, set a time limit when you shop.
Exercise
"Move more" is one of Oz's biggest mantras, and he offers several tips to help you incorporate more movement throughout your day. Before lunch or dinner, take a brisk walk, and walk for at least 30 minutes total every day. Exercise in between TV commercials, and let yourself fidget throughout the day. Focus on strength training with resistance bands and by lifting any kind of weight for 30 minutes a week. Sweat for at least an hour a week with aerobic exercise to get started, and then increase the amount of time as your body is able.
Member Comments