I'm finally down 11 lbs and heading to the next town. I started with 10 min/day exercise streak (now on day 86) and then added a small change every week or so. But sticking to the 10 min/day has made the biggest impact in my journey. It was more of a mental change than a physical one for many weeks but its been getting easier. Keep it up
Dr. Oz 10 Commandments for Weight Loss - (article)
Recently, Dr. Oz revealed his 10 Commandments for Weight Loss, and I thought I'd give his diet rules a try for myself. After a 10-day trial, I look back and realize how little things make a big difference. Dr. Oz's diet was by no means depriving or complicated, in fact it was just the opposite. He banned everyday habits we take for granted that are detrimental to our health. Did you know that grazing can add over 1000 calories to your daily intake? Here's a look Dr. Oz's 10 Commandments, and my experience.
Day 1: Thou Shall Not Wear Pants That Stretch What Dr. Oz says: "When you wear stretchy clothes, it's difficult to tell if you are gaining weight because you gain weight without realizing it. When you wear clothes that fit with a set size you let clothes be your gauge. They alert your body if something is getting a little tight so you can correct the course early on."
What I say: For my first day, I was excited for this commandment. Stretchy clothes hug me in places that I feel self conscious about anyway, so it was refreshing to get rid of them. Jeans and slacks have set sizes -- there is no excuse when the waist gets a little tight. Stretchy pants, however, allow you to cheat because they won't reprimand you -- they'll just stretch!
Day 2: Thou Shall Not Keep "Fat Clothes" in Your Closet What Dr. Oz says: "I don't want anybody out there who's losing their weight thinking, 'it's okay if I overeat a little bit, it's not a problem because I can still wear these clothes.'"
What I say: This was a great day for me. Going through my clothes and throwing out anything that was too big for me felt refreshing and cleansing. Those clothes are only a reminder of the past and what I used to look like, so they shouldn't be in my life anymore. Having them there was only a reminder of what I knew I didn't want to go back to.
Day 3: Thou Shall Not Eat Meat That Walks on Four Legs More Than One Time A Week What Dr. Oz says: "The reason is that there's less saturated fat in animals that walk on two legs like chickens, or don't have any legs like fish. Additionally, women who eat large amounts of red meat more than once a week actually have 50 percent higher chance of dying of heart disease. They also have higher cancer rates, so there are double benefits from the third commandment."
What I say: As a vegetarian, this commandment was obviously very easy for me to do. But, I must say I do very much agree with Dr. Oz. on this one. I think it's important to give your body a break of red meat protein, as it has harmful health effects when eaten too often.
Day 4: Thou Shall Not Graze or Browse in Search of Prey What Dr. Oz says: "You need to plan your meals before you go to the fridge. Too many times we're wandering like reptiles foraging for food. We make food decisions. You want to create the plate that you're going to eat using your brain rather than impulses that lead you to naturally overeat, which is what happens when you're hungry and going in there five to seven times a day."
What I say: This commandment was very effective for me. It really opened my eyes as to how much I was eating throughout the day -- especially things that weren't in my healthy eating plan. It helped me plan not just my meals, but every piece of food I was going to put in my mouth. It also encouraged good eating habits for the future.
Day 5: Thou Shall Not Eat After 7:30 PM What Dr. Oz says: "The average American goes to bed around 10:00 p.m. You need to have two hours of time between when you eat your dinner and when you go to bed. When you eat late at night, a couple of things happen. First of all, you're more likely to be eating in front of the TV, which means you're distracted and likely to eat more. You also tend to get high-calorie snacks in the late night hours. Try to move your meals up a tiny little bit whatever way you can to make 7:30 p.m. your ideal cut off time."
What I say: This was one of the hardest commandments for me. 7:30 p.m. is early for me! However, I liked this day because it forced me to plan out a full and nutritious dinner. Instead of eating something at 6:30 or 7 p.m. and then being hungry later on in the night, I ate a complete dinner at a reasonable time and stayed full until bed time.
Day 6: Thou Shall Not Pile On Food On a Plate More Than One Inch High or Two Inches to the Edge of the Plate What Dr. Oz says: "Larger portions mean a lot more calories."
What I say: This one definitely kept my portion sizes in check. I made sure to eat only until I was comfortably full, rather than eating everything on plate which leads to overeating. Only taking what you need can really cut calories.
Day 7: Thou Shall Not Chew Less Than 20 Bites What Dr. Oz says: "When you're chewing, your body is beginning to process the reality that you're putting food in it. It takes awhile for those hormones to circle back. The perception of fullness depends completely on back and forth chemistry between your stomach and your brain. As you chew, you give yourself several minutes for that processing to occur. So you're helping your biology of blubber take you to a weight that you could be happy at."
What I say: I liked this commandment because it forced me to eat more slowly and consciously. Sometimes when we're deprived of food we tend to eat mindlessly. Mindless eating doesn't allow our brains to register fullness, which causes over-consumption and subsequently an uncomfortable bloated feeling. Making sure I chewed my food fully taught me how to eat at a healthy pace and really enjoy my food.
Day 8: Thou Shall Not Covet Thy Neighbors Plate What Dr. Oz says: "These snacks, these little bites from someone else's sandwich, these little sweets, whatever it is, it adds up. It adds up, on average, to over 1,000 calories a day. That's why grazers, believe it or not, are getting into trouble. These calories count with all the other calories you already eat."
What I say: In my opinion, this was his most important and effective commandment. For the whole day, I only ate what I had already given myself permission to eat. No cheating, no mindless eating, no extra bites here and there. It made a big difference with how I felt when I went to sleep at the end of a long day. I was happy and satisfied knowing that I really knew how many calories went into my body that day.
Day 9: Thou Shall Not Carry Small Bills What Dr. Oz says: "The reason, vending machines. Vending machines love small bills, and human beings like putting small bills in vending machines. With this temptation it's too easy to get 100 or 200 extra calories of food. Most people buy more because they're not going to pocket the extra change. The result is you feed there over and over again. I want you to leave the house without small bills in your pocket. You won't want to break a $20 bill in order to buy junk foods in a vending machine."
What I say: The vending machine blues. Oh how I know that feeling all too well. Especially during mid-morning and the afternoon slump, the vending machine can get pretty tempting. But, when was the last time you saw a fresh vegetable or low-fat cheese stick in the vending machine? Almost everything in vending machines are nutrient-free and unhealthy for you, so avoiding them in general is a good rule of thumb.
Day 10: Thou Shall Not Eat Standing Up or in a Car What Dr. Oz says: "Eat a preplanned meal while you're stationary, and eat it while you're sitting down. You will actually know what you're doing. You are aware, you're not distracted and you're not rushing; most important, you are not overeating."
What I say: I liked this commandment because not only is it good for my physical health, it's good for my mental health. Eating while watching TV or multitasking in some other way is distracting, and it prevents you from really tasting and enjoying your meal. Therefore, I decided to fully concentrate on what I was eating and it allowed me to taste all of the flavors and appreciate the food in front of me.
Conclusions: I don't make a habit of weighing myself, but I will say my pants are fitting better after 10 days of this diet.
‘Everything is permissible'—but not everything is beneficial” (1 Corinthians 10:23)
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