The Just 10 Challenge

The average American consumes 53 gallons of soda (and 49 pounds of sugar) per year. It's making the nation sick and fat. Soda is full of caffeine and high fructose corn syrup. Both regular AND diet soda lead to weight gain. Additionally, soda increases your risk of diabetes, bone weakening and tooth decay. Start by swapping out just one can of soda for water each day to help you lose 10 pounds.

Studies show that people who eat at night gain 19 more pounds a year than those who do not. The later you eat, the more likely you are to care less about the kind and quantity of food you are eating. The kitchen closes 3 hours before bedtime. Schedule your dinners and eat at the table where you can be conscious of what, and how much, you’re eating.

Studies indicate that moving just 10 minutes a day can improve your cardiovascular fitness and your heart health; it’s also true that you can drop 10 pounds by exercising just 10 minutes a day. Try the 3 moves below to help you lose 10 pounds:

The Cart Cleanup: After grocery shopping, take your cart to the farthest cart stand. The walk should take you about 10 minutes.

The 10-Minute Walk: Self-explanatory, but look at your bracelet and remember your commitment to spread the word about the importance of losing 10 pounds. Invite your neighbor, husband, dog, roommate...anyone to walk with you.

Convert Your Couch: During commercial breaks, convert your couch into a piece of exercise equipment. Click here to view Gunnar's 3 total-body moves.

Being on a diet doesn't mean you need to ban your favorite foods, but you must exercise portion control in order to drop lose 10 pounds. Instead of eating straight from the bag or box, a habit that makes it difficult to track how much you're eating, portion your favorite snacks into small bowls or plastic bags. Don't eat any snacks larger than the size of you fist.

Another expert tip is to change your flatware. Switch to using 9-inch plates. Most dinner plates are 12.5 - 13 inches. Smaller plates create portion control; you'll eat less and feel fuller.

Each day, pull out the scale, step on and be courageous, because knowing what you weigh will enable the change. Research shows that, if you track your progress and stay accountable, you will lose weight.

Take a Vitamin B Complex Every Day Vitamin B Complex metabolizes carbohydrates, proteins and and fatty acids in the body giving you the energy to exercise.

Fifty percent of dieting women do not get enough essential nutrients, which can slow down metabolism. Make sure you're not sabotaging your weight loss efforts. Take these essential vitamins every day.

Each day, take the following: Calcium (600 mg, plus 600 mg from food) and magnesium (400 mg) – it supports bone strength and prevents fractures. Vitamin D3 (1,000 IU taken with DHA) can help prevent memory loss and heart disease. DHA (900 mg) supports memory and vision while decreasing heart attacks and stroke. Probiotics taken in spore form can help decrease infections and inflammations. Finally, a daily multivitamin will help counteract a less than perfect diet of nutrients.

Each day, you get a total of 10 servings of the food you love, but the key is portion size. Here's your guide:

Proteins and Fats: 4 Servings
1 serving of chicken = 1 breast (skinless) 1 serving of meat and fish = no larger than the palm of your hand 1 serving of beans = 1 cup 1 serving of cheese = the size of 2 dice 1 serving of olive oil = the size of a poker chip

Complex Carbohydrates: 3 Servings
1 serving of spaghetti = the diameter of a quarter (measure dry) 1 serving of grains (like cous cous, rice and quinoa) = 1/2 cup uncooked; 1 cup cooked

Fruit: 3 Servings
Whole fruits = the size of 1 scoop of ice cream Berries = 1 cup

Vegetables: Unlimited Servings
You should never be hungry during the Just 10 Challenge. Fill up on the fiber and nutrients found in your favorite vegetables.

Additionally, you can have dessert every other day. However, that dessert can be no bigger than the size of your hand.

Click here for more information on serving sizes.

Never Go Hungry Once you’ve passed the point of starving, you’re more likely to give in to your cravings and turn to less healthy food choices. Preempt your cravings by making sure to eat well-balanced meals that will help you stay fuller longer. Look for foods that are high in fiber and lean protein. Snacking in between meals helps – just make sure it's healthy. Try fresh fruit and nuts.

Eliminate and Replace Addictive Foods Out of sight, out of mind. If you can’t see the diet destroyers, you simply can’t reach for them and indulge in mindless eating once you do. Eliminate temptation and replace reliance on food with a more constructive behavior. Engage in conversation with friends, and turn to messages of encouragement and support to stave off cravings and reinforce healthy eating habits.

Survival Tip #1: Party Smart

Don’t go to a party starving. Have a pre-party snack. Try a small bag of nuts and low-fat string cheese to load up on protein so you don’t overindulge at the big event.

Avoid the food pile-up at the buffet. Choose the smallest plate, do not stack your food, and make sure there is space between each food item. You must be able to see everything on your plate clearly.

Choose a low-cal cocktail – Try these 100-calorie cocktails: 1 vodka on the rocks, 1 glass of wine, or 2 wine spritzers.

Click here for some Oz-approved cocktail recipes.

Survival Tip #2: Defeat the Sweets

If you need to bring dessert to a party, buy something on the way to the event. Don’t bake it ahead of time, as this can lead to snacking.

Choose only 1 dessert. Take it all in visually and make your best choice. One dessert is fine – all of the desserts and you’re facing a dieting disaster.

For every rule, there is a secret to maintain your weight-loss success. Employ the tips below and enjoy your results!

Secret #1: Only Eat at the Kitchen Table
Avoid mindless eating! Stay away from the TV or other distractions while you eat. Make the dinner table the only place you eat.

Eat Snacks With 3 Grams of Fiber
Keep exercising the same portion control measures, but make sure your snacks provide at least 3 grams of fiber. Try things like popcorn, high-fiber cereal or apples.

Add in 10 Minutes of Strength Training
Do 10 minutes of cardio, plus 10 minutes of strength training every day. This will help you get past a weight-loss plateau.

Avoid Eating Sugary Foods
Do not eat anything where sugar is listed within the first 5 ingredients. Sugary drinks and foods will sabotage your weight loss goals. Be smart and identify sugar by all its names: high fructose corn syrup, evaporated cane juice, molasses, sucrose, corn sugar and dextrose.