Top 10 Weight Loss Commandments from Dr. Oz
Dr. Oz lists his top ten weight loss commandments as helpful reminders of what we should be mindful of in achieving weight loss and maintaining good daily dietary habits. Studies have shown that weight loss and maintaining the shed pounds requires that an individual turns such rules as Dr. Oz’s into lifelong habits for successful long term weight loss and a longer life. The following is a summary of what Dr. Oz calls his “10 weight loss commandments.”
1. Thou Shalt Not Wear “Stretchy Pants”
Clothing shrinkage is not always the reason why your pants seem to be busting at the seams. Your pants are an early warning detection system that your health is in danger when you put on a few extra pounds. Listen to your clothes and what they are telling you about your body. And remember, stretchy pants lie about your true waistline.
2. Thou Shalt Not Keep Fat Clothes in Your Closet
Getting rid of clothes you once wore when you were heavier removes the temptation that if you do gain back a few pounds you will still have something comfortable to wear. Tight clothes are a good constant reminder for you to be vigilant about your diet and eating habits when those lost pounds start to find their way back to your belly.
3. Thou Shalt Not Eat of a Four-Legged Beast More Than Once a Week
If you have to have a meat dish with that meal, stick to chicken and fish as your primary low-saturated fat meat sources. This is particularly important for women who have a 50% higher chance of dying from cardiovascular disease and developing cancer from eating large portions of red meat more than once a week.
4. Thou Shalt Not Be a Cow
Grazing like a cow is a sure-fire way to add on the pounds. To avoid grazing behavior, plan your meals ahead of time and take out only what you planned when it is mealtime. Otherwise, stay away from the refrigerator to avoid temptation.
5. Thou Shalt Not Eat After 7:30pm and before the TV
Eating later at night and in front of a TV leads to non-stop snacking behavior that will prevent you from being mindful of what you are eating and how much. Stick to a mealtime and meal plan for your end of the day meal.
6. Thou Shalt Not Pile Food More than 1 Inch High or Within 2 Inches of the Plate Edge
And don’t cheat by using a larger plate. More food means more calories.
7. Thou Shalt Not Chew Food Less than 20 Times Per Bite
Chewing aids digestion and gives your body time to detect that you are eating and therefore elicit a feeling of fullness as you eat. Wolfing down your meals does not give your body time to acknowledge what is going on and will leave you feeling as if you haven’t eaten enough.
8. Thou Shalt Not Covet Thy Neighbor's Plate
Borrowing a bite here and there throughout a day is essentially eating for two, which can easily add on another 1000 calories per day to your caloric intake.
9. Thou Shalt Not Carry Dollar Bills or a Fistful of Quarters
Vending Machines should be called temptation machines. If you have loose change or a couple of one’s in your pocket it is too easy to empty your pocket and fill your stomach with poor food choices.
10. Thou Shalt Not Eat While Standing Up
Eating while sitting down slows down your eating process, makes you more aware that it is mealtime, and makes you mindful of what you are eating. Eating on the go does not give your body that time period it needs to register that you are eating so that it can tell you when you’ve had enough.
Source: The Dr. Oz Show