YOU: On a Diet Cheat Sheet

You say you are busy, but I say that’s no excuse!

You say you are busy, but I say that’s no excuse!

Before I was on The Dr. Oz Show, I had many friends come to me for advice on weight loss and exercise. May of them did not have the time to read YOU: On a Diet or watch the show. To help them (and now YOU), I came up with a “cheat sheet” explaining how to start a healthy weight-loss journey.


YOU: On a Diet Cheat Sheet

The big picture: eat 3 main meals plus snacks so you’re never hungry.


Breakfast :

  • 1/2-1 cup of steel cut oats with a ½ tsp of cinnamon or high fiber cereal with fresh fruit and cinnamon.


  • Veggie burger on 100% whole wheat bread, wrap or pita with your choice of veggie toppings (hold the ketchup or go very light). One cup of low-sodium soup or a side salad.


  • Stick to baked or grilled chicken or fish, nothing fried. Anything that walks on 4 legs should only be eaten 1 time per week. As a side dish, have fresh or frozen veggies, whole grain rice or pasta, brown rice or a very small baked potato.


  • Be prepared! Always keep cut-up vegetables and fruit in the fridge and healthy snacks like nuts or a bar in your car or purse.

The Top No-No’s:

Don’t eat it if one of these is the first 5 ingredients:

  • Simple sugars
  • Enriched flour
  • Bleached flour
  • Refined flour
  • HFCS (high-fructose corn syrup)

More Helpful Tips:

  • If you fall off the wagon and eat something bad, hop right back on the wagon with your next meal or snack.
  • A portion of protein should be no bigger than the size of you palm.
  • Eat all your meals on small (9”) plates.
  • Read labels! Check the sodium content to make sure it’s less than 400mg per serving.
  • Don’t add salt or sugar to anything!
  • Drink a glass of water or skim milk before you eat.
  • Walk, Walk, Walk! If you have time to sit down, then you have time to take a walk!
  • Strength train at least for 20 minutes, 3 times a week. Remember you can always build on the cardio and strength training.
  • Stretch every day.
  • Smile!

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