The Total Body Reboot Challenge

Starting your day off right with a healthy breakfast can help you maintain a healthy weight or even shed pounds. The trick is to eat within the first hour of waking up to prevent your body from going into starvation mode, which slows metabolism. Reach for energy-sustaining foods such as steel cut oats made with low-fat milk and topped with dried plums. Milk adds a boost of protein. Dried plums have potassium and are a good source of fiber which can help curb appetite until it’s time to reach for lunch. Soluble fiber and other compounds in dried plums have also been shown to decrease blood cholesterol levels. Your body will thank you for this morning ritual.

Kickstart your morning energy level with yoga. Do the Downward Dog: Get down on your hands and knees in table-top position, untuck your toes, and lift your bottom toward the sky. Hold yourself up like this as you lift your body up. This pose brings more oxygenated blood flow to your head and upper body while strengthening the arms, shoulders and the upper torso. It also reduces tension in the neck and upper back.

To detoxify your liver – your body’s most important filter against toxins – sip Dr. Oz’s Morning Liver Elixir. Mix up 1/4 cup of water, a squeeze of lemon and a dash of hot sauce. Drink this purifying concoction each morning. Or try Dr. Oz’s famous Green Drink, loaded with detoxifying ingredients including parsley and celery.

Practice the cardio that you enjoy most, and you’ll be more likely to stick with your routine. Think brisk walking, Zumba, dancing, biking, using an elliptical trainer, etc. Do a minimum of cardio 3 days a week for 30-minute sessions, or break up your routine into 10-minute intervals carried out 3 times a day. Get started with The Total Body Reboot Fitness Series.

Eat small meals regularly to stimulate your metabolism. Practice eating in threes: Eat every 3 hours and divide your plate into thirds: 1/3 protein, 1/3 fat, 1/3 carbs. You can eat a variety of veggies within your caloric needs.

Take a healthy tea-time break. Choose green or oolong tea, both shown to boost metabolism and help you burn fat faster. Both of these teas are loaded with antioxidants that protect you against cancer and also lower your risk of heart disease.

Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation. To stay regular, aim to eat at least 25 grams of fiber a day by eating more whole grains, vegetables and dried plums.

Often a neglected part of many exercise routines, balance work helps prevent falls as well as joint sprains and other injuries. Improve your balance by doing the Stork: Stand with your feet slightly apart and raise 1 leg off the ground while keeping your arms to your sides. Balance for 30 seconds. Switch legs. Practice daily and work your way up to 2 minutes. For an extra challenge, close your eyes.

One of Dr. Oz’s favorite mantras is "automate your eating." This means figuring out your meals ahead of time to prevent making unhealthy last-minute food choices. Grill up a batch of chicken breasts to use in sandwiches and salads. Cut up fresh veggies for healthy grab-and-go snacks. Make one-dish meals such as soups or stews in advance. Visit Dr. Oz’s Recipe hub for inspiration.

Add 30 minutes of resistance training to your weekly workout to build muscle tone. Dumbbells are an easy way to begin weight training. Start off light, with 3-pound weights, and work your way up to heavier weights. This tricep move can ward off upper arm flab: Put your hands behind your back and clasp the end of a dumbbell with both hands. Bend forward, engaging your core and keeping your weight off your lower back. Lift the weight up toward the ceiling and hold for 10 seconds. Return to starting position. Do 2 sets (8 to 12 reps each).

Swap processed snack foods for whole foods. Healthy snacks such as dried plums are packed with vitamins, minerals, fiber and antioxidants. Gold medalist swimmer Natalie Coughlin’s first snack choice is dried plums – and she recommends them to her coaches and teammates. She also uses them as her secret recipe ingredient. Try this Bircher Muesli with Dried Plums recipe. Nuts are also a great snack choice.

Too busy to exercise? Then spend time being active as a family. Play tag, kick a soccer ball or go for a hike. In winter weather, build a snowman, go sledding or have a snowball fight. Or blast some music and have a dance party.

Too much sugar can result in packing on the pounds. Get rid of processed foods containing high-fructose corn syrup, maltose and other sugar derivatives. When craving something sweet, reach for naturally sweet snacks like dried plums. When baking, a Dried Plum Purée can be used as a healthy replacement for butter, margarine, oil or shortening in home recipes or packaged mixes. The purée not only adds moisture to your favorite baked treats, but it decreases the amount of added sugar and fat usually needed in the recipe. Try this Moist and Fudgy Brownies recipe made with dried plums.

By exercising your core, you can also tone your abs, keep your lower back strong and improve your posture. Do the Knee Fold Tuck. Sit with your hands on the floor and your knees bent, squeezing a ball between them. Lift knees and extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Do two sets, 8 to 12 reps each.

Too much alcohol can sap energy, put on pounds and lead to heath problems, including liver damage. Rule #1: Drink in moderation. That means no more than two drinks daily for men and one-and-a-half drinks for women. A "drink” means five ounces of wine, 1.5 ounces of spirits or 12 ounces of beer.

Create a daily food, fitness and feelings journal. Set goals. Try dedicating at least five minutes a day to keeping notes about each meal and workout, and how you’re tracking against your goals. Achieving daily goals builds momentum. Jot down how you’re feeling each day and include times when you fall off your plan momentarily and what caused you to do so. Being aware of potential pitfalls might keep you from repeating the behavior.

If you sleep just 6 hours a night, you’re 27% more likely to be overweight than those who get the recommended 7 to 9 hours. If you have trouble sleeping, try tart cherry juice, available at grocery and health food stores. It contains melatonin which is known to aid sleep.

Many of us hit the gym and eat right during the week but then cut loose on the weekends by indulging in fried foods or nutrient-poor choices and skipping workouts. Get physical during leisure time. Go for weekend strolls, ice skate, play tennis. If you love dining out on the weekends, limit yourself to one special treat off the menu rather than indulging in an entirely decadent meal.

Lost a pound or two this week? That’s great! Reach for non-food related rewards. Splurge on a manicure or a massage instead.