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The Buddy Weight Loss Plan

Whether it’s your spouse, best friend, mother or daughter, it’s always easier to lose weight and get healthy with a buddy. Dr. Oz has prepared a 4-step plan that will teach you how to restock your kitchen, prepare healthful meals and snacks and start exercising – all with the support of a loved one.

Sometimes all we need is a little motivation. It’s easier to start a daunting project – like eating better and losing weight – with the support of a loved one. That’s why Dr. Oz has created a 4-step plan that’s better in twos. Enlist your spouse, best friend, mother, father or child to make the ultimate commitment to live right now.

  • Step 1: Dump Day

    Together, clear out each other’s pantry and kitchen. These are the 4 ingredients that MUST go:

    1. Simple sugars
    2. Saturated fats
    3. Trans fats
    4. Enriched flour


  • Step 2: Automate

    It’s easier to eat right when your food choices are automated. Every weekend, meet with your buddy to plan, prep and cook your lunches for the week. For example, cook a healthy protein like chicken that you can then use to make:

    1. Chicken Tortilla Wraps: Wrap grilled chicken, tomatoes, lettuce and onion in a whole wheat wrap. Tomatoes have lycopene to fight cancers and heart disease.
    2. Chicken, Spinach, Walnut and Citrus Salad: Spinach is a great source of iron, calcium and other vitamins and walnuts contain healthy fats and Omega-3s.
    3. Chicken Kabobs: Chicken, mushrooms, bell peppers, onions and tomatoes provide protein, lycopene, fiber, and vitamins A and C.


  • Step 3: Replace Unhealthy Snacks

    It’s unrealistic to get rid of snacks altogether. So replace unhealthy snacks with ones that are good for you like Dr. Oz’s Energy Balls.


  • Step 4: Workout Together

    Exercising together is more fun and creates accountability. Get moving together – 30 minutes a day, 3 times a week to start. Then start to integrate strength training exercises like those in the Dr. Oz 20-Minute Workout.


ADDED ON Tue 12/8/2009