15 Strategies Dr. OZ Recommends For Eating Healthy and Feeling Good

Dr. Oz Strategies

Dr. Oz Strategies

Lets face it, eating healthy it tough. Especially when there are so many different diets, fads, and weird information floating around out there. There have been many times when I start reading articles on how to eat healthy and I wind up so confused that I just give up.

Tha’s what I like about Dr. Oz’s approach. Simple, easy to understand, and to the point. No beating around the bush…I like that. So here’s some plain simple strategies from the doc: 

1. Develop a Meal Plan

To help make eating automatic, pick at least one meal a day to alter and have the same foods every day for all other meals

 2. Eat Less But More Often

Eat throughout the day so that you’re constantly satisfied. The less you eat, the more likely you are to sink into starvation mode and make your body want to store fat. The best method is to eat 6 smaller portion meals every 2 – 3 hours.

 3. Be Picky

Inspect food labels. Limit saturated fats to less than 4 grams per serving and avoid all trans fats.

Tips:

• Examples of saturated fats include cheese, butter, ice cream etc.

• How much is 4 grams? Well think of this way…1 gram = the size of 1 small paper clip in volume

 4. Watch Out For Sugar

Don’t buy foods where high-fructose corn syrup (HFCS), or another simple sugar, is one of the first five ingredients. (These simple sugars are high in calories and also induce highs and lows in blood sugar causing you to crave more high-calorie foods.)

Eat foods with fiber, healthy fats, whole-grain carbohydrates, and protein as well as fruits and vegetables.

Tips:

• Eat a little healthy fat before your meal like a handful of nuts to allow the satiety signal to go from your brain to your stomach, so you don’t overeat during your meal.

• Eat fiber in the morning to help control afternoon cravings

• Eat anti-inflammatory foods to help counteract the effects of obesity.

 

5. Water, Water, Water

Drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.

6. Be Prepared and Plan

Keep on hand emergency foods and items that can help you kill cravings, like V8, carrot sticks, an apple, nuts, or even Listerine breath strips.

 7. Study Your Hunger Range

Keep a log of how hungry you are on a scale of one to seven (one being famished, seven being gorged).

Try to stay in the three to four range at all times by eating moderate amounts of food throughout the day.

 8. Spice it up

Two spices have been shown to aid in waist management: red pepper and cinnamon.

 9. Be Realistic

Realize that it’s OK to make mistakes. The key is getting back on the right road, not beating yourself up over them. Use U-turns to right yourself as soon as possible.

 10. Trick Yourself

Use nine-inch plates for meals. Smaller dinner plates equal smaller portions

 11. Everyone Can Walk

Walk thirty minutes a day. No excuses.

 12. Turn up the metabolism

Start a strength training program focusing on core muscle (legs, abdominals, and upper body) in the form of twenty minutes two or three days a week. This is really all you need.

Research has actually shown that 30 minutes of Exercise is better for losing weight than 60.

 13. Stretch

Stretch every day after physical activity to keep your muscles loose and pliable, to help you prevent injury.

Do this exercise any time you want: Suck in your belly button and squeeze your butt as if you’re pulling up tight jeans. 

It helps with posture and strengthens your abdominal muscles.

 14. Stay Active & Get Moving

Get up and go. Anytime you can move at work or at home, DO IT.

 15. Rest and Recharge

Get seven to eight hours of sleep a night. Lack of sleep has an alarming negative affect on our bodies.

Recent studies have shown that sleep loss has actually been linked to weight gain. You can read more about that recent research by clicking on the link below:

4 Reasons Why Sleep Loss May Cause You To Gain Weight

Lack of sleep promotes hedonistic eating as you search for something to boost chemicals in your brain. Your brain needs sleep to regenerate these chemicals, and sugary foods help release the diminished supply of chemicals you have, to make up for the lack of sleep.

Now I know some of those strategies are easier said than done, but how bout just pick a couple to work on and see if it makes a difference for you. One step at a time…your body will thank you, and you will feel great! 

 

Healthy Eating Strategies

 

 

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