Setting lifelong goals, like getting healthier and losing weight, can sometimes feel a bit daunting. However, take a deep breath and remember – the actions you need to take on a daily basis can most likely be boiled down into a few simple, easy-to-remember steps. Dr. Oz’s 99-Second Healthy Eating Plan reminds you of the fundamentals so that you don’t get derailed from your commitment to living right.
Trash the nasty aging food: This is the food that will age you – whether it’s stashed in your fridge, pantry, car, desk drawer or purse. Toss any foods containing any of the following as the first 4 ingredients on the label:
- Saturated fats: Any fat that comes from 4-legged animals
- Hydrogenated fat (trans fat): Processed fats created from vegetable oils
- Simple sugars: Those ending in -ose, like sucrose, glucose, maltose, and fructose, or sugar alcohols that end in -ol, and syrups
- Any non-whole grain, such as bleached or enriched flour
- Anything with 4 or more grams of sugars per serving
Shop for healthy foods: Do your best to avoid the ingredients above! In general, the more closely your food resembles a fruit or veggie, the better.
Make your eating plan automatic: Train yourself to make good-for-you menu choices. In just 2 weeks you’ll reprogram your body so you will be in charge of what you’re eating.
Keep in mind: Eat 3 main meals plus snacks so you’re never hungry. Eat the same things for breakfast and lunch almost every day. Yes, every day. People who minimize food choices lose more weight.
Remember the waist is more important than weight
Due to its proximity to vital organs, belly fat is the most dangerous fat you can carry, and it is one of the strongest predictors of health risks (heart disease, diabetes, and more bad stuff) associated with obesity. For a more accurate reading of your waist, ditch the scale in favor of the tape measure
Measure your waist and aim small: Ideal is 32.5 inches or less for women and 35 inches or less for men.
Stay satisfied: To lose weight, you need to eat. Eat often – 5 or 6 times throughout the day – so you’re constantly satisfied. Slipping into starvation mode makes your body want to store fat. Eat plenty of fiber in the morning; it helps control afternoon cravings.
Add support: Enlist a friend, family member, or new online buddy as a partner. Everyone needs encouragement – or an occasional prod.
Know that it’s OK to make mistakes: As long as you quickly get back on the right road, you won’t travel too far down the wrong one. Just make a YOU-turn to change course.
A few final healthy eating plan tips:
Get 7 to 8 hours of sleep a night: Fatigue also makes you crave sugary foods. Why? They release the brain chemicals that a lack of sleep leaves you short on.
Eat a little healthy fat: Try munching on a handful of walnuts about 20 minutes before a meal. It will take the edge off, so you won’t be tempted to overeat.
Choose elegance over force: Weight-loss battles are won when you diet smart, not hard.