Quick Fixes for Weight Loss

You don’t have to cut your favorite flavors out of your meals in order to lose those extra pounds. One of Dr. Oz’s most inspirational guests, Erika, lost 170 pounds without cutting dressings or sauces out of her diet. Learn her secrets to help you do the same.

Quick Fixes for Weight Loss

Many common brands of hot sauces contain chemical additives, color dyes and high amounts of sodium. Why add these harmful ingredients to your next meal when it is easy to make a super healthy hot sauce right at home? Below is an easy recipe for a delicious hot sauce to spice up your day.

Erika’s Hot Sauce


1/2 cup small hot chilies

2 garlic cloves

1 tsp horseradish

2 tsp sugar

1/4 tsp salt

1/2 cup cider vinegar

1 tbsp tomato paste


Place chilies and garlic in small saucepan. Cover with water and cook until contents soften.

Pour pepper and garlic into blender and add remaining ingredients. Blend into a liquid, and then pour mixture back into saucepan.

Boil over medium heat until tastes have blended to your liking. Pour everything into sterilized jars, and seal for later!

It’s hard to imagine your favorite sandwich without the mayonnaise, but it can be the reason those extra pounds won’t budge! Erika replaced her favorite condiment with a much healthier Greek yogurt recipe, which is only 79 calories per serving.

Erika’s Mayo Recipe


1/3 cup Greek yogurt

1 tbsp dill weed

1/3 tsp ground mustard

1 tsp lemon zest

1/4 tsp Worchestershire sauce


Pour Worcestershire sauce, dill weed, mustard and lemon zest into Greek yogurt and stir until fully mixed.

Spread mayonnaise on sandwich and enjoy!

Dressing can be one of the biggest enemies to your waistline if you eat salads regularly. Many of the dressings that come in ready-made salads or in bottles at your local grocery store can ruin your calorie count without you even knowing it! Below, Erika suggests a great and deliciously simple alternative to this diet destroyer.

Oz-Approved Salad Dressing


Olive oil

Balsamic vinegar



Pour equal parts olive oil and balsamic vinegar over bowl until salad ingredients are lightly coated.

Toss salad until dressing is spread evenly throughout bowl, and enjoy!

Another Tip to Avoid Extra Calories…

Next time you have a craving, ask yourself if you are really hungry. If not, try smelling one of your favorite foods instead of eating it. Studies show that smells trick our brains into thinking we’re eating without any actual calorie intake. Erika smells bananas before dinners, but you can choose any of your favorite treats!

What's Really Causing Your Obesity: Nature or Nurture?

It's more complex than too many calories and not enough physical activity.

The American Medical Association officially recognized obesity as a disease in 2013. But in the past 13 years, there's not been much of a shift in the understanding of what causes obesity — not in the general public, in people who contend with the condition or in the practice of medicine. Most people still think of obesity as a character flaw caused by too many calories and not enough physical activity. But it's much more complex than that.

A study analyzing National Health and Nutrition Examination Survey (NHANES) data found that even though US adults' BMI increased between 1988 and 2006, the amount of calories adults consumed and the energy they expended were unchanged. It also appears that the quality of calories consumed (low versus high glycemic index) is as important a consideration as the total quantity. And genetics only explains about 2.7% variation in people's weight, according to a study in Nature. That all adds up to this: The two most common explanations for obesity — calories in, calories out and family history — cannot, by themselves, explain the current epidemic.

Keep Reading Show less