7 Weight Loss Rules for 7 Sisters

Dr. Oz assists a family in crisis: 7 sisters who, over a lifetime together, have developed unhealthy habits as well as embraced a sedentary lifestyle. If you're family is in the midst of a health crisis, follow these 7 steps to wellness!

7 Weight Loss Rules for 7 Sisters

Rule #1: 7 Colorful Fruits and Vegetables a Day

Packed with vitamins and antioxidants, fruits and vegetables maintain your health and keep you young. Stock your diet with blueberries, spinach, broccoli, raspberries, strawberries, melon, carrots, cabbage, sweet potatoes and peppers.

Rule #2: Make Sister Food Substitutes

Learn to swap out your unhealthy staples with healthier sister foods. If you're a pasta-lovin' family, try creating your favorite dish with spaghetti squash instead. The original Wellness Warrior of The Dr. Oz Show has shared one of her favorite spaghetti squash recipes here .

Or try making spaghetti squash with ground turkey and tomato sauce when you're craving pasta and marinara.

Rule #3: Snack Smart

As Dr. Oz always says, you want to diet smart, not hard. Part of that is having single-serving nutritious snacks on hand at all times to prevent a diet slip. Try substituting your favorite snack foods with healthier alternatives like wasabi peas, soy nuts, frozen grapes, blueberries and dried pineapple ( not the kind coated in sugar!)

Rule #4: Be Prepared with Pre-Made Foods

Again, being prepared is the best way to ensure dieting success.  Try cooking healthy recipes in bulk so that eating a healthy meal can be as easy as pulling Tupperware out of the refrigerator. Homemade soups and grilled chicken with brown rice and broccoli are easy to prepare and can last you the week!

Rule #5: Switch Up Your Workout

Variety is the spice of life. Learn to incorporate different routines and moves to keep your motivated. Working out every day becomes tedious, because you're doing the same thing over and over. As long as you're doing something different it will keep you busy and it will prevent you from being bored.

Rule #6: Step it Up with Interval Workouts

Interval exercises will help to increase your intensity. Try doing jumping jacks for 30 seconds with all of your energy. Then rest for 30 seconds, and repeat. The "stop-and-go" intervals will quickly help you break a sweat and burn off fat quickly.

Rule #7: Start Your Day by Stretching

It is so important to begin each morning by stretching. You want to keep your body warm and loosened up every day, to prevent injury. Taj George suggests an exaggerated yawn, where you first take your arms up and inhale. From there, you can bend back or come forward, all the way down to touch your toes, breathe in and slowly come back up. Check out Dr. Oz's morning stretch routine . 

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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